Chicago Fun Running

I’ve been slacking on long runs and daily runs this year. My next 5K is on June 2nd at Montrose Beach in Lincoln Park for Home – Chicago Color In Motion 5K. I slow jogged my last two 5K’s back in March and April. The temperatures in Chicago has been running weather so I’ll begin my annual goal of 13 minute miles to 10 minute miles. My goal every year is beating my time every month from March to November, then hibernating during the winter months while packing on some holiday weight. While I don’t strive for extreme fitness or muscle gain; I do try for a healthy lifestyle, endurance, and holistic wellness. 

I have a week and a half to run a steady mile. I usual begin the first month or so with this Couch-to-5K Running Plan. Then, I do consistent runs with gradual increase in miles. Hope this helps…

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

As a fun runner and nurse, I caution everyone to be aware of non-runner-friendly temperatures, pre- and post-stretching, and increased hydration. Happy Running!!

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