With all good things, REVISE, REVISE, REVISE. This is a revision to my original plan from last month. The original plan was great in it’s own sense, but after 5 weeks of following the program, I found a number of ways to improve upon it to avoid failure. And isn’t that what we all want most? To not fail at an exercise program? To not fail also means to succeed! I want to succeed! I want you to succeed!
Over the years, I have failed to succeed on far too many exercise programs for one reason or another. Some have failed because of catching a cold or the flu. Some have failed because of burn-out. Some have failed out of
boredom. This particular program seemed to be set up to succeed, but after a live test run, it had two bad areas in the first 5 weeks alone. The first was the initial week was far to slow of a start. There was a slim chance of boredom kicking in at the onset. Luckily for me, I was entirely too motivated to notice, and blew through week 1 with ease. It was actually too easy. The second problem area came along at the transition between week 4 and week 5. Although the ramp-up there didn’t seem harsh on paper, when I transitioned myself on the track I realized it was either too quick or I was a wimp. I am not going to discount the second theory there, but as I can make changes to the program, I will do that instead of putting a label on myself.
So, after taking a few days away from the program, I have had time to think about everything. I made changes to just about every week in the program. And even though I had only progressed through week 5, I feel I can anticipate where there might be problems in the remaining weeks. Also, the original pace for this routine was EVERY OTHER DAY, but I think making it 4 days a week might be better. For that matter, I might ever run it every day as I build up more stamina. But for right now, I am going to run Monday, Tuesday – Thursday, Friday. It just makes sense for me. I encourage YOU to set whatever schedule makes the most sense for you.
The first change comes with adding a warm-up walk to each run. Common sense tells us that yes, we should do some kind of warm up, but in the 5 weeks I did the routine, I did not once warm up once. So, I added a walking warm up. I did stretching after a few of the runs, but not all of them. So, although it is not printed here in the routine, please do stretch after your run.
The second change I made was to week 1. I eliminated the walking fast/walking slow, and moved what was slated at week 2 to week 1. The walking fast/walking slow aspect seemed to appeal to me early on, when I wasn’t sure I could actually run for a minute without keeling over. I am out of shape, but just not THAT out of shape. Week 1 was WAY too easy for me. If you find the revised week 1 too hard, simply don’t start this routine for a week and walk a week first. Build yourself up a bit, then start the running portion. Everyone is different, and I feel this revised start is a better start.
By eliminating the walking sessions at week 1, I added an additional week 4 to ease the transition of ramping up the running early on. I also increased the walk/rest time in that week as well. I found that i was dreading running again so quickly, and even an additional 30 seconds could make the difference here.
Those were the biggest changes I made. I did add additional walk/rest times to various other weeks where I seemed to think they would benefit success. Please do comment if you see any other areas that might need attention.
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Also, I will probably not be updating my personal progress as much from here on out. I start a new job on Monday, and although I will still be running in the mornings before work, I will not have time to blog about my progress.