Three months ago, after nearly killing myself by trying to keep up with the jogging club at work, I started Zombies Run! 5k Training. I’ve been keeping a record of all my runs and taking photos as I go, but I’ve hesitated about posting too much of it here — I don’t feel like a “real” runner yet, especially when I still take lots of breaks to recover from injuries, and I’m still slow as all hell. But hey, there’s no point letting such a fun post rot in drafts. I’m proud of myself for getting off my butt, getting out there, and running! :D
10 min walk __ 1 min walk 15 sec slow run (Repeat x10) __ 10 min free-form run Day 1 (21st Feb): Tried to do ZR!5k last year but stopped it (due to laziness), joined the work jogging club yesterday and…. well, for a complete jogging newbie, I didn’t do too bad. Managed around 1km at a constant jog but really struggled because I’m used to ZR!5k intervals and my colleagues are mostly ex-RAF and used to constant paced jogging. So it’s back to the 5k training so I can join in with the cool kids club. :) Still a little beat up from yesterday’s jog so today will be a gentle start with W1D1. (I was still a little lost on W1D1, so I lurked around various running and jogging forums to try and figure out how to do this whole running thing. The Runner 5k reddit was one of my favorite haunts. The most important advice I found was that my legs should give out before my lungs. The point of training programs like Couch-to-5k and Zombies, Run! 5k is to build distance and stamina, not speed. Even if I was just shuffling along, my muscles would build up and I’d be able to up my speed later.) Day 2 (24th Feb): Just finished W1D2! Wasn’t sure I’d be able to because my calves were still aching, even when I’m just walking. But I kept my jogging speed as slow as possible, shuffling along like an old lady, and I got through all the drills with energy to spare for the freeform run. I’m looking forward to Wednesday’s run now. :) Day 3 (26th Feb): First week completed, on my rest day today and starting Week 2 tomorrow. A little nervous about the change in pace (more nervous about Week 3 though! That jump to 5 mins! O_O). But it’ll be worth it.
10 min walk __ 30 sec run 5 heel lifts 1.5 min walk (x5) __ 10 min free-form run Day 1 (28th Feb): This was a working-from-home day which meant a nice change in running scenery. Run blog HERE. Day 2 (3rd March): Morning: I’m in the Week 2 aches ‘n pains stage and aghhhh I feel so lousy at this. Not looking forward to Day 2, still got a lot of aches and pains. Week 1 was mostly calf pain but in Week 2 the pain has moved to the front, to my shins. Definitely going to take it slow and careful today. Afternoon: Just finished Day 2 and the pain’s moved away from my shins and back to the calves, so I think I’m in the clear for shin splints, at least for now. The heel lifts definitely help. My muscles started cramping up at the end of today’s run though, owowowww. Day 3 (7th March): Finished Week 2 on Friday after skipping Wednesday due to an injury (nothing running related… I tripped over my Labrador and pulled something, haha). I thought I might be slower after the break, but I had more stamina than ever before. Lesson learned: injury rest breaks are the best. (Injury breaks ARE the best. There were even a few successful runners recommending to take two days off between the later parts of the 5k training. Recovery days are ridiculously important at this stage of getting fit.)