So I'm a bit more than chubby, have asthma, and am 38 years old. After going too fast with the Couch to 5K program I decided to radically modify the plan for my personal particulars. Here it is:
interval run walk repeat
1 30 sec 3 min 8 times
2 1 min 3 min 7 times
3 1:30 min 3 min 6 times
4 2 min 3 min 6 times
5 2:30 min 2:30 min 6 times
6 3 min 2 min 6 times
7 3:30 min 2 min 6 times
8 4 min 2:30 min 5 times
9 4:30 min 2:30 min 5 times
10 5 min 2:30 min 4 times
11 5:30 min 2:30 min 4 times
13 6:30 min 2 min 4 times
14 7 min 3 min 3 times
15 7:30 min 2:30 min 3 times
16 8 min 2 min 3 times
17 8:30 min 2 min 3 times
18 9 min 1 min 3 times
19 10 min 1 min 3 times
20 15 min 1 min 2 times
21 30 min 0 min 1 time
Each interval may last from 1-2 weeks depending on how well my breathing adapts to the plan. On the first three sessions of an interval I use my Albuteral inhaler, and if I can do the fourth session without my inhaler and without feeling like I'm sucking wind badly, I can move on to the next interval. If I am traveling, I stick with my current interval until I am back home. I don't want to overextend myself and be in a lame position when I have less control over my routines. So this plan can expand from 21 weeks to 42 (or more) as necessary. Which, you may note, is far longer than the 9 weeks that Couch to 5K maps out (although, to be fair, they also say that you can spend more time at each step as necessary).
As of today I am in the second week of interval 6 - and will be traveling over the upcoming weekend, so I will spend more than 2 weeks at interval 6. Which is fine with me. I'm spending more than 1/2 of my running sessions actually running, which is totally awesome and I feel great and look better than I have in several years.
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