Training for an Imaginary (or Real) 5k

On January 13, utilizing my RunKeeper iPhone app (which I discussed a few days ago), I enrolled in an eight-week 5k training plan. I haven't decided if I'm actually going to run a 5k yet, but the thought intrigues me. I want to bring running into my daily life, not to just lose this extra weight, but to also keep my body healthy.

The training plan was developed by Mike Deibler M.S., C.S.C.S, and his website can be found at http://www.sandiegopremiertraining.com.

Disclaimer:  Now I'm no physician, and I don't take any responsibility for your health and well-being, so please check with your doctor before starting any major exercise routine.

If you want to start your own training, below is a daily breakdown of the 5k training plan. On the days I'm not running, I usually do a 30-minute balance ball workout (I purchased "The Firm 65cm Stability Ball" from Amazon.com, which comes with a pretty great DVD workout) to build strength and muscle tone.

Every day should start with an important 5 minute warm-up.

Day 1:  1.5 mile slow run/walk
Day 3:  1:00 steady run, 1:30 walk, repeat for 20 minutes (8x)
Day 5:  1.5 mile moderate run/walk
Day 7:  45 min brisk walk/jog
Day 9:  1.5 mile moderate run/walk
Day 11:  1:00 hard run, 1:30 walk/jog, repeat for 20 minutes (8x)
Day 13:  1.5 mile moderate run/walk
Day 15:  45 min brisk walk/jog
Day 17:  2 mile moderate run
Day 19:  1:00 hard run, 1:30 walk/jog, repeat for 25 minutes (10x)
Day 21:  2 mile moderate run
Day 23:  45 min brisk walk/jog
Day 25:  2 mile moderate run
Day 27:  1:00 hard run, 1:30 walk/jog, repeat for 25 minutes (10x)
Day 29:  2.5 mile moderate to hard run
Day 31:  1:00 hard run, 1:00 walk, repeat for 26 minutes (13x)
Day 33:  2.5 mile moderate to hard run
Day 35:  50 minute brisk walk/jog
Day 37:  2.5 mile moderate to hard run
Day 39:  1:00 hard run, 1:00 walk, repeat for 26 minutes (13x)
Day 41:  2.5 mile moderate to hard run
Day 43:  50 minute brisk walk/jog
Day 45:  3 mile moderate to hard run
Day 47:  1:30 hard run, 1:00 walk, repeat for 30 minutes (12x)
Day 49:  3 mile moderate to hard run
Day 51:  50 minute brisk walk/jog
Day 53:  20 minute easy run
Day 55:  5k race!

I also downloaded a free app called Interval Timer (from Deltaworks) to do my interval run/walks. I'm on day 17 of this training plan and already feeling much stronger. My legs and butt are firmer and my stomach is flattening. I still have a ways to go, but I can now run an entire mile without stopping!