Fourth week training plan completed

Had signed up and paid up for running in the New York Colon Cancer Challenge 4M race today morning. Focus on reading up the Bootstrapper's Bible, cold and windy weather & 'spring forward' time change put paid for the plan. This is the second straight race I signed up but couldn't participate (Al Gordon Snow Flake 4M being the first one a few weeks ago - it snowed the day before, and I went Skiing)

Went to the Gym today afternoon, and completed the fourth week's plan in the Couch-to-5K training plan. Ran for 32:30 minutes completing 2.53 miles - alternating running and walking speeds between 6 mph, 5 mph and 4 mph.

Second day of Couch-to-5K training

Brave effort Prakash! Keep up the good work!

Today's workout summary:

3 minute warm-up
3 minutes stretching

On tread mill:

0-5 minutes: Brisk walk at 4 miles per hour
0.25 miles jogging at 10 minutes per mile
0.13 miles walking at 15 minutes per mile
0.25 miles jogging at 10 minutes per mile
0.13 miles walking at 15 minutes per mile
0.25 miles jogging at 12 minutes per mile
0.13 miles walking at 15 minutes per mile
0.5 miles jogging at 12 minutes per mile
25-30 minutes: Cool down at decreasing speeds

Stretching for five minutes

Total distance covered on treadmill: 2.30 miles in 30 minutes

Today's effort is slightly less intense than the recommended effort in fifth week of Couch to 5K plan. I will repeat the fifth week's plan again next week.

Back on Couch to 5K Plan

Started following the Couch to 5K training plan again today morning, in an effort to improve my running.

Spent 28 minutes on the Treadmill today afternoon with the following pattern:

1-5 minutes : Brisk walk to warm up
5-8 minutes : Jogging at 10 minutes per mile
8-10 minutes : Walking at 15 minutes per mile
10-13 minutes : Jogging at 10 minutes per mile
13-15 minutes : Walking at 15 minutes per mile
15-18 minutes : Jogging at 10 minutes per mile
18-20 minutes : Walking at 15 minutes per mile
20-23 minutes : Jogging at 10 minutes per mile
23-28 minutes : Cool down at decreasing speeds

Followed by 5 minutes of stretching.

Total distance covered : 2.2 miles
Total time spent (door to door) : A little less than 50 minutes

Unlike the earlier assumption of starting in the 5th week of the Plan, this is more like the 4th week plan. It will be a good achievement if I can stick to the plan and be able to jog 3 miles in 30 minutes in five-six weeks' time!