My Weight Loss Progress

Date Weight Week Loss/Gain Total Loss Goal Comments

Day 1 June 1, 2011 -

June 8, 2011

Day 15 June 15, 2011 -2.5

June 22, 2011

June 29, 2011

Day 30 June 30, 2011 -5.0

My 5 Pound Challenge in 30 Days

Weight

1
0.8
0.6
0.4
0.2
0
1 1 1 1 1 1 1 1 1 1
/20 /20 /20 /20 /20
1 8 5 2 9
6/ 6/ 6/
1
6/
2
6/
2

Date
 Types of Running
(Source: http://www.runningroom.com/hm/inside.php?id=3208)
GYM
This does not mean "the gym," it means ANYTHING that involves not sitting on the couch,
lying horizontal. Go for a walk, ride a bike, lift weights, body pump, skip, jump to the loo, go
swimming, crossfit!!
Long Runs
Long slow distance is the foundation of your training. Consistency and the progressive nat
the long slow run provide a gentle build-up of stamina and endurance. Steady runs below
targeted race pace used to develop and build strength.
Run/Walk 10/1

Run 10 minutes, walk 1 minute and repeat. Statistics show that someone with the exact sa
statistics as you will finish the race/distance in the same time if they run it constantly.

Tempo Runs

High-quality run sessions improve your speed and pace judgment. Simulates race conditio
a condense version

Hills Repeats

Repeated sessions, run hard up and easy down a hill improve form, cardiovascular and
muscular skeleton strength.

Fartlek

Change of pace runs of various distances of runners choosing to build determination, stren
and speed. Teach the athlete to shift gears between training speed and race speed.

Speed Session

Run sessions run at 1 minute to a 1 ½ faster than race day pace, provide a sense of runnin
a discomfort zone while maintaining form

IW
Interval workouts (IW): After a warm-up, run 400 meters (one lap around most tracks) hard
then recover by jogging or walking 400 meters. So 3 x 400 would be three hard 400s, with
400 m recovery in between.
 Marathon Schedule - Kilometers, Eh!
Source: RunningRoom.com
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
INSERT DATE HERE #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
1 5 OFF 6 10 GYM OFF 6 27
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
2 10 OFF 6 10 GYM OFF 6 32
Run/Walk 10/1 Tempo Tempo Steady
1
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
3 13 OFF 6 10 GYM OFF 6 35
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
4 16 OFF 6 10 GYM OFF 6 38
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
5 16 OFF 6 10 GYM OFF 6 38
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
6 19 OFF 6 10 GYM OFF 6 41
Run/Walk 10/1 Tempo Tempo Steady
2
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
7 16 OFF 6 10 GYM OFF 6 38
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
8 19 OFF 6 5 GYM OFF 6 36
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
9 23 OFF 6 6 GYM OFF 10 45
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
10 26 OFF 6 7 GYM OFF 6 45
Run/Walk 10/1 Tempo Hills Steady
3
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
11 19 OFF 6 8.5 GYM OFF 6 39.5
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
12 29 OFF 6 9.5 GYM OFF 6 50.5
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
13 30 OFF 6 11 GYM OFF 6 53
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
14 32 OFF 6 12 GYM OFF 6 56
Run/Walk 10/1 Tempo Hills Steady
4
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
15 23 OFF 6 10 GYM OFF 6 45
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
16 29 OFF 6 11 GYM OFF 6 52
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
17 32 OFF 6 10 GYM OFF 6 54
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
18 23 OFF 6 10 GYM OFF 16 55
Run/Walk 10/1 Tempo Fartlek Steady
5
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
19 6 OFF 6 10 GYM OFF 3 25
Run/Walk 10/1 Tempo Hills Steady
MARATHON DAY
805
20 42.2
RACE DAY
 Marathon Schedule - Miles!
Source: RunningRoom.com

Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
INSERT DATE HERE #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
1 3.13 OFF 3.75 6.25 GYM OFF 3.75 17
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
2 6.25 OFF 3.75 6.25 GYM OFF 3.75 20
Run/Walk 10/1 Tempo Tempo Steady
1
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
3 8.13 OFF 3.75 6.25 GYM OFF 3.75 22
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
4 10.00 OFF 6.00 10.00 GYM OFF 6.00 32
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
5 10.00 OFF 3.75 6.25 GYM OFF 3.75 24
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
6 11.88 OFF 3.75 6.25 GYM OFF 3.75 26
Run/Walk 10/1 Tempo Tempo Steady
2
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
7 10.00 OFF 3.75 6.25 GYM OFF 3.75 24
Run/Walk 10/1 Tempo Tempo Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
8 11.88 OFF 6.00 5.00 GYM OFF 6.00 29
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
9 14.38 OFF 3.75 3.75 GYM OFF 6.25 28
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
10 16.25 OFF 6.00 7.00 GYM OFF 6.00 35
Run/Walk 10/1 Tempo Hills Steady
3
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
11 11.88 OFF 3.75 5.31 GYM OFF 3.75 25
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
12 18.13 OFF 3.75 5.94 GYM OFF 18.75 47
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
13 18.75 OFF 3.75 6.88 GYM OFF 3.75 33
Run/Walk 10/1 Tempo Hills Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
14 20.00 OFF 3.75 7.50 GYM OFF 3.75 35
Run/Walk 10/1 Tempo Hills Steady
4
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
15 14.38 OFF 3.75 6.25 GYM OFF 3.75 28
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
16 18.13 OFF 3.75 6.88 GYM OFF 3.75 33
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
17 20.00 OFF 3.75 6.25 GYM OFF 3.75 34
Run/Walk 10/1 Tempo Fartlek Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
18 14.38 OFF 3.75 6.25 GYM OFF 10.00 34
Run/Walk 10/1 Tempo Fartlek Steady
5
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
19 3.75 OFF 3.75 6.25 GYM OFF 1.88 16
Run/Walk 10/1 Tempo Hills Steady
MARATHON DAY
20 26.38 540
RACE DAY!!
 Half Marathon Schedule - Kilometers, Eh!
Source: RunningRoom.com
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
INSERT DATE HERE #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
1 7 OFF 4 3 GYM OFF 3 17
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
2 7 OFF 4 3 GYM OFF 3 17
Run/Walk 10/1 Tempo Tempo Steady Easy Run
1
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
3 7 OFF 3 4 GYM OFF 4 18
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
4 9 OFF 4 3 GYM OFF 3 19
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
5 9 OFF 5 3 GYM OFF 3 20
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
6 10 OFF 4 4 GYM OFF 3 21
Run/Walk 10/1 Tempo Hills Steady Easy Run
2
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
7 10 OFF 4 5 GYM OFF 4 23
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
8 12 OFF 4 6 GYM OFF 3 25
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
9 14 OFF 4 7 GYM OFF 5 30
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
10 16 OFF 5 8 GYM OFF 5 34
Run/Walk 10/1 Tempo Hills Steady Easy Run
3
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
11 16 OFF 5 9 GYM OFF 6 36
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
12 12 OFF 5 10 GYM OFF 6 33
Run/Walk 10/1 Tempo Steady run Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
13 18 OFF 6 4 GYM OFF 6 34
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
14 18 OFF 6 3 GYM OFF 6 33
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
4
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
15 20 OFF 6 4 GYM OFF 6 36
Run/Walk 10/1 Tempo Steady Run Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
16 6 OFF 10 6 GYM OFF 3 25
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
RACE DAY!!!
5 17 21.00 421
Run/Walk 10/1
 Half Marathon Schedule - Miles!
Source: RunningRoom.com
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday TOTAL
INSERT DATE HERE #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
1 4.38 OFF 2.50 1.88 GYM OFF 1.88 10.63
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
2 4.38 OFF 2.50 1.88 GYM OFF 1.88 10.63
Run/Walk 10/1 Tempo Tempo Steady Easy Run
1
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
3 4.38 OFF 1.88 2.50 GYM OFF 2.50 11.25
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
4 5.63 OFF 2.50 1.88 GYM OFF 1.88 11.88
Run/Walk 10/1 Tempo Tempo Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
5 5.63 OFF 3.13 1.88 GYM OFF 1.88 12.50
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
6 6.25 OFF 2.50 2.50 GYM OFF 1.88 13.13
Run/Walk 10/1 Tempo Hills Steady Easy Run
2
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
7 6.25 OFF 2.50 3.13 GYM OFF 2.50 14.38
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
8 7.50 OFF 2.50 3.75 GYM OFF 1.88 15.63
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
9 8.75 OFF 2.50 4.38 GYM OFF 3.13 18.75
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
10 10.00 OFF 3.13 5.00 GYM OFF 3.13 21.25
Run/Walk 10/1 Tempo Hills Steady Easy Run
3
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
11 10.00 OFF 3.13 5.63 GYM OFF 3.75 22.50
Run/Walk 10/1 Tempo Hills Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
12 7.50 OFF 3.13 6.25 GYM OFF 3.75 20.63
Run/Walk 10/1 Tempo Steady run Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
13 11.25 OFF 3.75 2.50 GYM OFF 3.75 21.25
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
14 11.25 OFF 3.75 1.88 GYM OFF 3.75 20.63
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
4
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
15 12.50 OFF 3.75 2.50 GYM OFF 3.75 22.50
Run/Walk 10/1 Tempo Steady Run Steady
#VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
16 3.75 OFF 6.25 3.75 GYM OFF 1.88 15.63
Run/Walk 10/1 Tempo Steady Run Steady Easy Run
RACE DAY!!
5 17 13.13 263.13
Ha;f Marathon!!
 5K Run - Kilometers, Eh!
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Other
June 1, 2011 June 2, 2011 June 3, 2011 June 4, 2011

1
(Run 3 min. Walk 1) (Run 3 min. Walk 1)
Do this 5 times. Do this 6 times.

June 5, 2011 June 6, 2011 June 7, 2011 June 8, 2011 June 9, 2011 June 10, 2011 June 11, 2011
Plus "GYM" any
2
(Run 3 min. Walk 1) (Run 4 min. Walk 1) (Run 4 min. Walk 1) other day
Do this 8 times. Do this 4 times. Do this 5 times.

June 12, 2011 June 13, 2011 June 14, 2011 June 15, 2011 June 16, 2011 June 17, 2011 June 18, 2011
Plus "GYM" any
1 3
(Run 5 min. Walk 1) (Run 5 min. Walk 1) (Run 6 min. Walk 1) other day
Do this 4 times. Do this 5 times. Do this 5 times.

June 19, 2011 June 20, 2011 June 21, 2011 June 22, 2011 June 23, 2011 June 24, 2011 June 25, 2011
Plus "GYM" any
4
(Run 7 min. Walk 1) Map out 4k and run 6 (Run 7 min. Walk 1) other day
Do this 5 times. min / walk 1 Do this 5 times.

June 26, 2011 June 27, 2011 June 28, 2011 June 29, 2011 June 30, 2011 July 1, 2011 July 2, 2011
5k Run!!
5
(Run 5 min. Walk 1) run 7 min / walk 1
Do this 5 times.
 5K Run - Kilometers, Eh!
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Other
June 1, 2011 June 2, 2011 June 3, 2011 June 4, 2011

1
(Run 3 min. Walk 1) (Run 3 min. Walk 1)
Do this 5 times. Do this 6 times.

June 5, 2011 June 6, 2011 June 7, 2011 June 8, 2011 June 9, 2011 June 10, 2011 June 11, 2011
Plus "GYM" any
2
(Run 3 min. Walk 1) (Run 4 min. Walk 1) (Run 4 min. Walk 1) other day
Do this 8 times. Do this 4 times. Do this 5 times.

June 12, 2011 June 13, 2011 June 14, 2011 June 15, 2011 June 16, 2011 June 17, 2011 June 18, 2011
Plus "GYM" any
1 3
(Run 5 min. Walk 1) (Run 5 min. Walk 1) (Run 6 min. Walk 1) other day
Do this 4 times. Do this 5 times. Do this 5 times.

June 19, 2011 June 20, 2011 June 21, 2011 June 22, 2011 June 23, 2011 June 24, 2011 June 25, 2011
Plus "GYM" any
4 Map out 2.5 miles
(Run 7 min. Walk 1)
and run 6 min / walk
(Run 7 min. Walk 1) other day
Do this 5 times. Do this 5 times.
1

June 26, 2011 June 27, 2011 June 28, 2011 June 29, 2011 June 30, 2011 July 1, 2011 July 2, 2011
5k Run!!
5
(Run 5 min. Walk 1) run 7 min / walk 1
Do this 5 times.
 5K Run - To Increase Speed!! (MILES)
(Source: http://running.about.com/od/racetraining/a/intermediate5K.htm)
Month Week Sunday Monday Tuesday Wednesday Thursday Friday Saturday Other
June 1, 2011 June 2, 2011 June 3, 2011 June 4, 2011

1 30 min 5 35 min

Tempo Run Easy Run

June 5, 2011 June 6, 2011 June 7, 2011 June 8, 2011 June 9, 2011 June 10, 2011 June 11, 2011

2 4 X 400 3 30 min 6 35 min

IW Run Tempo Run Easy Run

June 12, 2011 June 13, 2011 June 14, 2011 June 15, 2011 June 16, 2011 June 17, 2011 June 18, 2011

1 3 5 X 400 3 35 min 7 40 min

IW Run Tempo Run Easy Run

June 19, 2011 June 20, 2011 June 21, 2011 June 22, 2011 June 23, 2011 June 24, 2011 June 25, 2011

4 6 X 400 3 40 min 7 45 min

IW Run Tempo Run Easy Run

June 26, 2011 June 27, 2011 June 28, 2011 June 29, 2011 June 30, 2011 July 1, 2011 July 2, 2011
Speedy 5k Run!!
5 2

Run