Need a Plan

My final day of C25K is finishing up on Friday. On Sunday I will throw in another 30 min run. I think I will do it in the forest by my house. Make it a trail run. I am not sure how rocky it is but horses do it so I am going to give it a try.

Right now I am running like a 2.5-2.75 rate in 30 minutes. I need to build up my distance and my time. I am going to start this next program. It is noted as a "Advanced Beginner" 5K training program. I am going to start in week 4. Since I know I can run 2.5 miles. Here is the program. It lasts for 6 weeks.

I think this will be good. It works on speed by adding extra distance to 4 miles. It goes slow enough. Right now I can do the things I need to accomplish this. Not sure I will be doing the Wednesday Cross Training. Everything else I will do though.

I am also going to continue my fail pushup and fail situp programs. Ug.

Week 3:
Mon: Rest
Tues: 2 mi run
Wed: CT
Thurs: 1.5 m run (race pace)
Fri: Rest
Sat: 2.5 m run
Sun: 30 min EZ (Walk/Jog Slow)

Week 4:
Mon: Rest
Tues: 2.5 m run
Wed: CT
Thu: 1.5 m run (race pace)
Fri: Rest
Sat: 3 m run
Sun: 35-40 min EZ (Walk/Jog Slow)

Week 5:
Mon: Rest
Tues: 3 m run
Wed: CT
Thu: 1.5 m run (race pace)
Fri: Rest
Sat: 3.5 m run
Sun: 35-40 min EZ (Walk/Jog Slow)

Week 6:
Mon: Rest
Tues: 3.5 m run
Wed: CT
Thu: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run
Sun: 35-40 min EZ (Walk/Jog Slow)

Week 7:
Mon: Rest
Tues: 3 m run
Wed: CT
Thu: 1.5 m run (race pace)
Fri: Rest
Sat: 4 m run
Sun: 40 min EZ (Walk/Jog Slow)