Walk to Run Challenge

Update July 7:  My Dr has said that I should not run so every place you see "run" insert power walk or walking as fast as I possibly can.  :0D  She is concerned about my joints because of my weight.  She did okay my elliptical so some nights I plan on doing the elliptical and increasing the resistance and speed when I am supposed to run.

I have begun the Nike + Walk to Run Program.  Over the next 12 weeks I will be training myself to run.  I have only been able to run for half a year of my entire life since I turned 8 years old and my breasts began growing.  I ran, and ran hard, for the first time in my life since going through puberty.  It was in college, about 6 months after my breast reduction.  It was amazing!  I felt so great!  But it didn't last long.  The weight started pouring on from the Depo Provera shot and I couldn't run any more.  I can barely jog now without getting winded.

So DH and I are embarking on this quest.  I am going to go from walking 15 minutes to running a 5K in 12 weeks!  Each day, DH and I will be doing the scheduled activity for that day.  Here is a layout of the 12 week program so you can follow along. We will be beginning on Sundays and resting on Saturdays each week.

Week 1

• Walk 15 minutes
• {Walk 5 minutes, run 1 minute} Repeat 1x, Walk 5 minutes
• Walk 15 minutes
• {Walk 5 minutes, run 1 minute} Repeat 1x, Walk 5 minutes
• Walk 15 minutes
• {Walk 5 minutes, run 1 minute} Repeat 1x, Walk 5 minutes
• Rest

Week 2

• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 5 minutes, Run 3 minutes} Repeat 1x, Walk 5 minutes
• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 5 minutes, Run 3 minutes} Repeat 1x, Walk 5 minutes
• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 5 minutes, Run 3 minutes} Repeat 1x, Walk 5 minutes
• Rest

Week 3

• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 6 minutes, Run 4 minutes} Repeat 1x, Walk 5 minutes
• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 6 minutes, Run 4 minutes} Repeat 1x, Walk 5 minutes
• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 6 minutes, Run 4 minutes} Repeat 1x, Walk 5 minutes
• Rest

Week 4

• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 3 minutes, Run 2 minutes} Repeat 5x, Walk 5 minutes
• Walk 15 minutes, Run 2 minutes, Walk 4 minutes
• {Walk 3 minutes, Run 2 minutes} Repeat 5x, Walk 5 minutes
• Walk 15 minutes, Run 2 minutes, Walk 4 minutes 
• {Walk 3 minutes, Run 2 minutes} Repeat 5x, Walk 5 minutes
• Rest

Week 5

• Walk 15 minutes, Run 1 minute, Walk 2 minutes
• {Walk 5 minutes, Run 5 minutes} Repeat 3x, Walk 5 minutes
• Walk 15 minutes, Run 2 minutes, Walk 4 minutes
• {Walk 5 minutes, Run 5 minutes} Repeat 3x, Walk 5 minutes
• Walk 15 minutes, Run 2 minutes, Walk 4 minutes 
• {Walk 5 minutes, Run 5 minutes} Repeat 3x, Walk 5 minutes
• Rest

Week 6

• Walk 30 minutes
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Walk 30 minutes
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Walk 30 minutes
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Rest

Week 7

• Walk 30 minutes
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Walk 5 minutes, Run 10 minutes, Walk 5 minutes
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Walk 5 minutes, Run 10 minutes, Walk 5 minutes 
• {Walk 4 minutes, Run 6 minutes} Repeat 2x, Walk 5 minutes
• Rest

Week 8

• Walk 30 minutes
• {Walk 2 minutes, Run 1 minutes} Repeat 9x, Walk 5 minutes
• Walk 5 minutes, Run 15 minutes, Walk 5 minutes
• {Walk 2 minutes, Run 1 minutes} Repeat 9x, Walk 5 minutes
• Walk 5 minutes, Run 15 minutes, Walk 5 minutes 
• {Walk 2 minutes, Run 1 minutes} Repeat 9x, Walk 5 minutes
• Rest

Week 9

• Walk 30 minutes
• {Walk 1 minutes, Run 30 seconds} Repeat 20x, Walk 5 minutes
• Walk 5 minutes, Run 20 minutes, Walk 5 minutes
• {Walk 1 minutes, Run 30 seconds} Repeat 20x, Walk 5 minutes
• Walk 5 minutes, Run 20 minutes, Walk 5 minutes 
• {Walk 1 minutes, Run 30 seconds} Repeat 20x, Walk 5 minutes
• Rest

Week 10

• Walk 5 minutes, Run 20 minute, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 20 minutes, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 25 minutes, Walk 5 minutes 
• Walk 15 minutes
• Rest

Week 11

• Walk 5 minutes, Run 25 minute, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 25 minutes, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 25 minutes, Walk 5 minutes 
• Walk 15 minutes
• Rest

Week 12

• Walk 5 minutes, Run 30 minute, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 30 minutes, Walk 5 minutes
• Walk 15 minutes
• Walk 5 minutes, Run 30 minutes, Walk 5 minutes 
• Walk 15 minutes
• Rest 
• Celebrate!

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