I realized that I like having my long run on Sunday and a rest day on Monday so I’m not starting the work week worrying about a run. So, here’s the modified schedule for Week 4:
Tuesday: Run 2 minutes, Walk 2 minutes, 7 times with a 5 minute warm-up and cool-down
Wednesday: Crosstrain – I’m sticking with yoga
Thursday: Run 3 minutes, Walk 2 minutes, 6 times with a 5 minute warm-up and cool-down
Saturday: Crosstrain – Yoga again
Sunday: Run 4 miles – Run 2 minutes, Walk 2 Minutes
Week 3 went much better. I did switch my days around so I ran on Tuesday, Thursday & Sunday and did Yoga on Monday & Friday. My run on Sunday was 4 miles, my longest yet. It was somewhat interrupted by a lost dog running down the street but after snapping a few quick pictures, posting to the neighborhood Facebook group and handing him off to a park ranger, I was off again. After the stop, I couldn’t get my Seconds app to announc the sets, so I was thrown off for a few sets and was running with my phone in my hand to see the timer. Luckily I was able to get it working for the last mile or so. I ended up going closer to 4.5 miles by the time I add in the walking warm up and cool down.
My pace is dropped again with the lower run sets and I kept it consistent all week, even for the long run. I also really enjoyed doing the yoga for my cross-training. I did 30 minutes of slow flow on Monday and 45 minutes on Friday. It was great to have the extra stretching too.
All in all, I am very happy with the week!