[sharongracepjs]

My friend and I have committed to running in the morning at the high school track across the street. We've been doing a total of 8 laps alternating walking and running (which is a 2-mile total).

I'd like some sort of schedule for us to direct our progress and increase our challenges aside from just "do we feel ready to add a lap?" I like the idea of following a plan developed and proved effective by experts and just plain old folks.

Has anyone had success modifying the C25K plan to use running and walking laps instead of timed segments? Or know of any similar beginners' plans that use distance?

Thanks!

PS This running commitment is a BIG thing for this girl. It took me nearly a month of brisk walking before I was ready to move on to running. I'm proud of myself! And I want to help myself succeed by doing my research!

[taniquelasse]

The good news is that the distance has already been worked out by other people, so you don't have to worry about that. C25k can be done for time or distance.

The Cool Running website (the guys who developed the program) breaks the runs down by time or distance starting with week three. Here's the plan for that week:

Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)

Check out their website - coolrunning(dot)com for the whole program.

And I know its a big committment - I started it today. Good luck!!