Day one took place on Monday, July 9th. On that day I noticed that my pacing was way off. I'm not sure if it was because I was tired or if I didn't have breakfast but I could not get up to speed and keep it there without constantly monitoring it. Nonetheless I pushed through and finished my run.
Time: 28 minutes total (18 minutes of running and walking along with a 5 minute warmup and 5 minute cool down).
Distance: 2.15 miles.
Day 2
Day two took place on Monday, July 16th. Because of a budget shortfall I was only able to run once the week before. I was able to keep my pacing a little bit better but it's still not where I want it to be. I was able to improve on last week's time and distance though.
Time: 28 minutes total (18 minutes of running and walking along with a 5 minute warmup and 5 minute cool down).
Distance: 2.21
Day 3
Day three was pretty much a normal day. I'm starting to get a rhythm in my head to run at just above 7 MPH. I still am not going as smoothly as the previous weeks, but I'm going to chalk that up to stamina. The end of the day I was happy to see only a slight improvement. What I like isn't every day being higher than the last. Instead I like to have the distances at about the same because that means I am becoming more consistent.
Time: 28 minutes total (18 minutes of running and walking along with a 5 minute warmup and 5 minute cool down).
Distance: 2.25
Day 4
Day four was a step back for me. I had no control over pacing for the first half of the run. What concerned me was that I was off on the walking portion, not the running portion of the program. I caught myself walking under 3.5 MPH a couple times. I also zoned out in the music and began to run 10 seconds later than I was supposed to. When that happened I made sure to run an extra ten seconds at the end of the run. I did manage to settle back into my cadence in my head and pushed through to similar results!
Time: 28 minutes total (18 minutes of running and walking along with a 5 minute warmup and 5 minute cool down).
Distance: 2.25
Next week is another step up in the program.
00:00-5:00: Warmup walk
5:00-8:00: Run
8:00-9:30: Walk
9:30-14:30: Run
14:30-17:00: Walk
17:00-20:00: Run
20:00-21:30: Walk
21:30-26:30: Run
26:30-30:00: Cooldown Walk
That's a big step forward in the amount of time spent running vs walking.