2.25 miles - 30 minutes.
Well, I’ve graduated c25k. I should be happy, but today’s run did not go to plan at all. Many different things soured what was supposed to be my triumphant Week 9 Day 3 run:
My legs were tired and felt heavy the whole way round. I ran much slower than I wanted to, and I never got in the running mood while I was out so it felt like a bit of a slog (not aided by the fact I’ve been very lazy over the Christmas holidays). I was also chased by a dog for about .4 of a mile. It was only a wee Jack Russel (all bark and no bite) but I still felt unnerved by it.
However, what really ruined tonight’s run for me: some scumbag ran alongside me around the 28 minute mark for a very short while. I would have written it off as a young fella just havin’ a laugh, but I got some really bad vibes from him. Seriously, if there hadn’t been a couple of other people around he might have followed me much longer, perhaps attacked me. I decided I’d rather go home with a 30 minute run than go on and complete my planned 3.1 mile run at this point, so here I am. Luckily I was actually just around the corner from my house, since I was doubling back on a loop.
So, as you might imagine, I’m very frustrated now. I ran less than I wanted, slower than I wanted, and I can’t go for a short run around my own area feeling completely safe (It’s only half 9 for crying out loud). I’ve decided that from now on I’m only running in the mornings, or in daylight. You might think I’m over-reacting, and maybe I am, but I’d rather over react and be safe than under react and be dead. A rather less jubilant end to Couch to 5k than I was expecting, but there you have it.
Beginner/intermediate routine:
Day 1: chest/triceps/lats
Bench press, pull ups, dips, lat pulldown, incline bench press, tricep pressdown, dumbbell pullover, dumbbell flyes
Day 2: rest/cardio
Day 3: legs/core
Squat, decline crunches, deadlift, leg press, V-up, leg extensions, leg curls, calf raises
Day 4: rest/cardio
Day 5: back/shoulders/biceps
Barbell row, military press, preacher curls, inverted row, dumbbell shoulder press, dumbbell curls, cable row, lateral raises
Day 6: rest/cardio
Day 7: rest/cardio
The same rules will apply for this particular routine: 3 sets per exercise, aiming for 12 reps per set while learning the motions. Once you are confident, aim more for 6-10 reps. Resting for 60-120 seconds between each set is also suggested, and as much as 3 minutes for a bulking routine.