I finished the 8 week program and since then have been repeating the 8th week (a maintenance week) while steadily increasing the run/walk ratio. This is not the entire rundown, but a good portion.
Week 6 - Day 1
1 min run / 1 min walk
Time: 26:30 min
Distance: 2.8 km
Calories: 173.2
Avg. Speed: 6.4 kph
Avg. Pace: 9.4 min / km
Week 6 - Day 2
1 min run / 1 min walk
Time: 26:25 min
Distance: 2.8 km
Calories: 172.6
Avg. Speed: 6.3 kph
Avg. Pace: 9.5 min / km
Week 6 - Day 3
1 min run / 1 min walk
Time: 1:11:52 hours
Distance: 7.6 km
Calories: 461.2
Avg. Speed: 6.4 kph
Avg. Pace: 9.4 min / km
Week 7- Day 1
1 min run / 1 min walk
Time: 26:27 min
Distance: 2.8 km
Calories: 173.2
Avg. Speed: 6.4 kph
Avg. Pace: 9.4 min / km
Week 7 - Day 2
1 min run / 1 min walk
Time: 26:28 min
Distance: 2.8 km
Calories: 172.2
Avg. Speed: 6.3 kph
Avg. Pace: 9.5 min / km
Week 7 - Day 3
1 min run / 1 min walk
Time: 1:01:09 hours
Distance: 6.6 km
Calories: 401.0
Avg. Speed: 6.5 kph
Avg. Pace: 9.3 min / km
Week 8- Day 1
1 min run / 1 min walk
Time: 26:30 min
Distance: 2.8 km
Calories: 173.2
Avg. Speed: 6.4 kph
Avg. Pace: 9.4 min / km
Week 8 - Day 2
2 min run / 1 min walk
Time: 26:40 min
Distance: 3.1 km
Calories: 194.4
Avg. Speed: 7.0 kph
Avg. Pace: 8.6 min / km
Week 8- Day 1
2:30 min run / 1 min walk
Time: 26:29 min
Distance: 3.1 km
Calories: 197.0
Avg. Speed: 7.1 kph
Avg. Pace: 8.5 min / km
Week 8 - Day 3
3 min run / 1 min walk
Time: 52:07 minutes
Distance: 6.2 km
Calories: 386.8
Avg. Speed: 7.2 kph
Avg. Pace: 8.4 min / km
Week 8- Day 1
3 min run / 1 min walk
Time: 26:28 min
Distance: 3.2 km
Calories: 200.0
Avg. Speed: 7.2 kph
Avg. Pace: 8.4 min / km
Week 8 - Day 2
3 min run / 1 min walk
Time: 26:31 min
Distance: 3.2 km
Calories: 200.8
Avg. Speed: 7.2 kph
Avg. Pace: 8.4 min / km
Week 8 - Day 3
3 min run / 1 min walk
Time: 51:52 minutes
Distance: 6.2 km
Calories: 384.7
Avg. Speed: 7.2 kph
Avg. Pace: 8.4 min / km
Week 8- Day 1
3 min run / 1 min walk
Time: 26:35 min
Distance: 3.2 km
Calories: 201.1
Avg. Speed: 7.2 kph
Avg. Pace: 8.4 min / km
Week 8 - Day 2
4 min run / 1 min walk
Time: 26:33 min
Distance: 3.3 km
Calories: 207.7
Avg. Speed: 7.4 kph
Avg. Pace: 8.1 min / km
At first it was easy to up the ratio, but now I'm staying on each new setting for 2 or 3 weeks. I have not been able to be as consistent as I'd have liked, due to summer school and extremely hot weather the past few months. However, I'm hoping to settle back into a good rhythm now. This is my last semester of Paramedic school and after that I'm considering going on to Fire school, in which case I need to be in peak shape as I am already at a disadvantage given my size when compared to the much more muscular firemen.
As for triathlons, I was hoping to do my first this summer, but wasn't able to be in town over the weekend of the tri I'd chosen. I looked into others, but chickened out. :P Better luck with courage next summer, I hope.
My plan for future running is to continue to up my ran/walk ratio to 4:30/30, 7/40, 6/20, and finally to just running. After that I'd like to repeat the program from the start, lowering the ratios again, but instead of running and walking, I'll run my regular speed and then run at my sprinting speed, with the hope of being able to run at a much faster pace consistently.
One step at a time! :)
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