Thanks for your interest in training to run the Race to Read with the LexRunLadies!

A few things to note: * This schedule is based on the C25K plan at www.coolrunning.com . I have added additional weeks because it assumes that you run a 10 minute mile. (After 2 years, I still don't do that.) * The plan starts on January 1 and ends with the Race to Read on 03/24/12. * If at all possible, do not run on back-to-back days. Your body needs the rest! * I hope that we have enough interest to run as a group a few times through the plan. * There are apps and podcasts available to help make the plan easier to follow. Details will be up soon on www.LexRunLadies.com

Week 1

Date 1/1

Workout1 Workout2 Workout3 Brisk five-minute Brisk five-minute Brisk five-minute warmup walk. Then warmup walk. Then warmup walk. Then alternate 60 seconds of alternate 60 seconds of alternate 60 seconds of jogging and 90 seconds jogging and 90 seconds jogging and 90 seconds of walking for a total of walking for a total of walking for a total of 20 minutes. of 20 minutes. of 20 minutes. Brisk five-minute Brisk five-minute Brisk five-minute warmup walk. Then warmup walk. Then warmup walk. Then alternate 90 seconds of alternate 90 seconds of alternate 90 seconds of jogging and two jogging and two jogging and two minutes of walking for minutes of walking for minutes of walking for a total of 20 minutes. a total of 20 minutes. a total of 20 minutes. Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then do warmup walk, then do warmup walk, then do two repetitions of the two repetitions of the two repetitions of the following: following: following: Run 90 seconds Walk 90 seconds Run 3 minutes Walk 3 minutes Run 90 seconds Walk 90 seconds Run 3 minutes Walk 3 minutes Run 90 seconds Walk 90 seconds Run 3 minutes Walk 3 minutes

1/8

1/15

1/22

Brisk five-minute warmup walk, then: Run 3 minutes Walk 90 seconds Run 5 minutes Walk 2 1/2 minutes Run 3 minutes Walk 90 seconds Run 5 minutes

Brisk five-minute warmup walk, then: Run 3 minutes Walk 90 seconds Run 5 minutes Walk 2 1/2 minutes Run 3 minutes Walk 90 seconds Run 5 minutes Brisk five-minute warmup walk, then:

Brisk five-minute warmup walk, then: Run 3 minutes Walk 90 seconds Run 5 minutes Walk 2 1/2 minutes Run 3 minutes Walk 90 seconds Run 5 minutes Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

1/29

Brisk five-minute warmup walk, then:

Run 5 minutes Walk 3 minutes Run 5 minutes Walk 3 minutes Run 5 minutes 6 2/5

Run 8 minutes Walk 5 minutes Run 8 minutes

2/12

Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then: warmup walk, then: warmup walk, then jog Run 5 minutes Run 10 minutes 2-1/4 miles (or 22 Walk 3 minutes Walk 3 minutes minutes) with no Run 8 minutes Run 10 minutes walking. Walk 3 minutes Run 5 minutes Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then run warmup walk, then run warmup walk, then run 25 minutes. 25 minutes. 25 minutes. Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then run warmup walk, then run warmup walk, then run 28 minutes. 28 minutes. 28 minutes. Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then run warmup walk, then run warmup walk, then run 30 minutes. 30 minutes. 30 minutes. Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then run warmup walk, then run warmup walk, then run 34 minutes. 34 minutes. 36 minutes.

2/19

2/26

10 3/4

11 3/11 12 3/18

Brisk five-minute Brisk five-minute Brisk five-minute warmup walk, then run warmup walk, then run warmup walk, then run 36 minutes. 36 minutes. 40 minutes. Brisk five-minute Brisk five-minute RACE! warmup walk, then run warmup walk, then run 38 minutes. 38 minutes.