Day 8, 34 Workouts To Go
You are now training a full week. Try to cover two miles by alternately jogging 100 yards and then walking 100 yards. Once again, time means nothing at this stage of conditioning. Just try to feel as relaxed as possible and enjoy the feeling of movement.
Day 9, 33 Workouts To Go
Today’s workout goes back to the easy-day concept. Once again, do some stretching and walk. A comfortable two-mile walk will keep you active, and at the same time allow you to recuperate from yesterday’s running workout. The entire workout may take less than a half-hour, but don’t neglect it. You’re still conditioning yourself through active rest. Stretch when you are done.
Day 10, 32 Workouts To Go
For this workout, return to the two-mile distance from Day 8. However, today you lengthen the jog to 300 yards while still taking only a 100 yard walk interval to recuperate. DON’T pick up the pace; just settle for steady movement. By alternating jogging and walking, you should still feel pretty good when you’ve finished your workout. Remember to stretch before and after.
Day 11, 31 Workouts To Go
Rest completely. Since Sunday, you have covered nine miles, that’s pretty good for a beginner or a person who may be out of condition. You still have plenty of time in which to get in the best shape of your life. And, by July 4th, a 5k will be a piece of cake. OK, if you can’t sit still, go for a short walk.
Day 12, 30 Workouts To Go
Repeat Day 10 two-mile workout, alternating 300 yard jogs with 100 yard walks. Leave your watch at home. Work on your ability to keep going and forget about going a short distance fast. As you get into better shape, the speed will come automatically. Remember to stay within the “talk-test” pace. Once again, stretch before and after you run.
Day 13, 29 Workouts To Go
Rest. The hard days in your hard-easy workout schedule are about to get harder, so give your body a chance at complete rest before you step into the real world of distance running.
Day 14, 28 Workouts To Go
Cover your two-mile course once again, but this time, try to jog between 400 and 600 yards, then walk 100 yards. Remember to run slowly and easily enough that you only need to walk that 100 yards in between runs. Stretch before and after your workout.
