The 7 month training plan

I am really excited to participate in the Red Kettle Run on Saturday, October 27, 2012, but I am really thrilled to be going to the Dorothy Dash next April.  My goal is to run the entire 5K.  I walked/jogged it this year, but really want to step it up for next time.  I found a really great 7 month program that I think will be more my speed than the 4 month program I have been working with.  I downloaded it from here.  This also gives me a month to work on getting into good habits.  I really like the part about Warming up.  I always forget that I have to warm up first, and then workout.

Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day! Some running essentials: Get fitted for proper running shoes at a dedicated running store FIRST!!!  A lot of injuries can be avoided this way...just ask us. Avoid running on asphalt or concrete....find a good, smooth trail. A good warm-up is imperative to a safe run.  A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stretching, 5min walk THEN start your routine.  Doing this will get some blood flowing to your muscles before stretching.  NEVER stretch a cold muscle. Cool-down.  Very important.  Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps.  Walk for at least 5-10minutes.  The more the better.  Do a LIGHT, gentle stretch session after your walk, walk some more.  Later that day/night, do a more intensive stretching. Phase I    Warm up phase   Month 1    All Walking  (Times in minutes per day) Week S M T W TH F SA TOTAL 10/7/12 Off 10 Off 15 Off 10 15 50 10/14/12 Off 10 Off 15 Off 20 15 60 10/21/12 Off 15 Off 20 Off 15 RKRun 20 70 10/28/12 Off 20 20 Off 20 Off 20 80 Grand total: 260      Phase II      Month 2    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W T F SA TOTAL 11/4/12 Off 28/2 Off 28/2 Off Off 28/2 84/6 11/11/12 Off 26/4 Off 26/4 Off Off 26/4 78/12 11/18/12 Off 24/6 Off 24/6 Off Off 26/4 74/16 11/25/12 Off 24/6 Off 24/6 Off Off 24/6 72/18 Grand total: 308/52      Phase III      Month 3    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/2/12 Off 22/8 Off 22/8 Off Off 22/8 66/24 12/9/12 Off 20/10 Off 20/10 Off Off 20/10 60/30 12/16/12 Off 18/12 Off 18/12 Off Off 20/10 56/34 12/23/12 Off 18/12 Off 18/12 Off Off 18/12 54/36 Grand total:  236/124    Phase IV    Month 4    Mostly Walking  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 12/30/12 Off 16/14 Off 16/14 Off Off 16/14 48/42 1/6/13 Off 14/16 Off 14/16 Off Off 14/16 42/48 1/13/13 Off 12/18 Off 12/18 Off Off 14/16 38/52 1/20/13 Off 12/18 Off 12/18 Off Off 12/18 36/54 Grand total:  164/196    Phase V    Month 5    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 1/27/13 Off 10/20 Off 10/20 Off Off 10/20 30/60 2/3/13 Off 8/22 Off 8/22 Off Off 8/22 24/66 2/10/13 Off 6/24 Off 6/24 Off Off 8/22 20/70 2/17/13 Off 6/24 Off 6/24 Off Off 6/24 18/77 Grand total: 92/268     Phase VI    Month 6    Mostly Running  (Times in minutes per day)  Walk/Run Week S M T W TH F SA TOTAL 2/24/13 Off 6/24 Off 6/24 Off Off 6/24 18/72 3/3/13 Off 4/26 Off 4/26 Off Off 4/26 12/78 3/10/13 Off 2/28 Off 2/28 Off Off 4/26 8/82 3/17/13 Off 2/28 Off 2/28 Off Off 2/28 6/84 Grand total: 44/316    Phase VII    Month 7    All Running  (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 3/24/13 Off 20 Off 20 Off Off 20 60 3/31/13 Off 25 Off 25 Off Off 20 70 4/7/13 Off 25 Off 25 Off Off 30 80 4/14/13 Off 30 Off 30 Off Off DDKC 30 90 Grand total: 300      If you will be following the sprint programs on the site, replace phase VII for Month 7 (above) with the following: Start some cycling to get up to 40minutes duration. You may also start cycling earlier should you feel comfortable.  Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes. Phase VII    Month 7    All Running /Cycling (Times in minutes per day)  Run Week S M T W TH F SA TOTAL 4/21/13 20-Run 20-Run 20-Bike 20-Run 20-Bike Off 20-Run 60-Run 40-Bike 4/28/13 20-Bike 25-Run 25-Bike 25-Run 30-Bike Off 20-Run 70-Run 75-Bike 5/5/13 20-Bike 25-Run 30-Bike 25-Run 40-Bike Off 30-Run 80-Run 90-Bike 5/12/13 20-Bike 30-Run 25-Bike 30-Run 25-Bike Off 30-Run 90-Run 70-Bike Grand total: 300-Run/275-Bike