Day 15, 27 Workouts To Go
This is your day of active rest. That means you’re going for a walk. If it’s raining heavily, do your walking at the mall. Even though you are resting, try to keep moving for about 40 minutes. Stretch when you get home.
Day 16, 26 Workouts To Go
Welcome to distance running. In this workout, go for two miles, jogging as far as you can. When you need to rest, return to the walk 100 yards format you used last week. Jog-walk the remainder of the two miles. Don’t press and don’t get discouraged if you seem to be doing more walking than jogging. Be patient and persistent, and you’ll get there. Just remember you are far more active now than you were just two weeks ago. Feel good about that.
Day 17, 25 Workouts To Go
Rest. Having jogged or jogged-walked two miles yesterday, you’re well on your way to a successful five-mile or 5k run. Remember, just two weeks ago your workout was a three-mile walk. Think positively at this point. If on July 4th, you only jogged 1.5 miles and walked the rest of the way, you could still be part of the celebration when you finished. And, you might even pass the COACH on his way in.
Day 18, 24 Workouts To Go
Try to total 2.5 miles. This time, jog for four minutes at a time, or about 600 yards, then walk for one minute. Don’t go too fast and don’t worry about the distance you have covered. If the total seems to be too much, just do what you can and walk the rest. On the other hand, if you feel in particularly good shape, why not make the jogging segments a little longer? NOT faster, but longer. Above all, try not to get winded; have fun. Remember to make stretching before and after a part of the fun.
Day 19, 23 Workouts To Go
Cover two to three miles as easily as possible. Four to five half-mile jogs with 200 yard walks in between jogs would be a great workout. If necessary, jog less and walk more, but get in the distance.
Day 20, 22 Workouts To Go
Active rest is called for after yesterday’s two to three mile workout. On a positive note, you’re more than halfway there and you have three weeks to build up to the finish. Simply go out and walk for about 20 minutes, or if you wish, jog for about 10 minutes.
Day 21, 21 Workouts To Go
This time, try to get past the three-mile mark, heading for four. Once again, jog as far as you can – comfortably – and then walk about four or five minutes. Then, start in again with several shorter jogs with longer walks until you get beyond your three-mile target. Remember, if you strain, your enthusiasm will wane, and you won’t want to read about the next workout. Slow and steady does it.
