Spooky running - It's October!

[GLC1968]

Blueberry - You mean when I first started running at all, right? I used a 'conservative' couch to 5K plan from Beginner Triathlete and I dropped off the first 4 weeks of walking only and started with week 5. Let me see if I can paste it here (this may not work):

Phase I Warm up phase Month 1 All Walking (Times in minutes per day)

Week M T W TH F S S TOTAL
1 Off 10 Off 15 Off 10 15 50
2 Off 10 Off 15 Off 20 15 60
3 Off 15 Off 20 Off 15 20 70
4 Off 20 20 Off 20 Off 20 80
Grand total: 260



Phase II Month 2 Mostly Walking (Times in minutes per day) Walk/Run

Week M T W TH F S S TOTAL
1 Off 28/2 Off 28/2 Off Off 28/2 84/6
2 Off 26/4 Off 26/4 Off Off 26/4 78/12
3 Off 24/6 Off 24/6 Off Off 26/4 74/16
4 Off 24/6 Off 24/6 Off Off 24/6 72/18
Grand total: 308/52



Phase III Month 3 Mostly Walking (Times in minutes per day) Walk/Run

Week M T W TH F S S TOTAL
1 Off 22/8 Off 22/8 Off Off 22/8 66/24
2 Off 20/10 Off 20/10 Off Off 20/10 60/30
3 Off 18/12 Off 18/12 Off Off 20/10 56/34
4 Off 18/12 Off 18/12 Off Off 18/12 54/36
Grand total: 236/124



Phase IV Month 4 Mostly Walking (Times in minutes per day) Walk/Run

Week M T W TH F S S TOTAL
1 Off 16/14 Off 16/14 Off Off 16/14 48/42
2 Off 14/16 Off 14/16 Off Off 14/16 42/48
3 Off 12/18 Off 12/18 Off Off 14/16 38/52
4 Off 12/18 Off 12/18 Off Off 12/18 36/54
Grand total: 164/196



Phase V Month 5 Mostly Running (Times in minutes per day) Walk/Run

Week M T W TH F S S TOTAL
1 Off 10/20 Off 10/20 Off Off 10/20 30/60
2 Off 8/22 Off 8/22 Off Off 8/22 24/66
3 Off 6/24 Off 6/24 Off Off 8/22 20/70
4 Off 6/24 Off 6/24 Off Off 6/24 18/77
Grand total: 92/268



Phase VI Month 6 Mostly Running (Times in minutes per day) Walk/Run

Week M T W TH F S S TOTAL
1 Off 6/24 Off 6/24 Off Off 6/24 18/72
2 Off 4/26 Off 4/26 Off Off 4/26 12/78
3 Off 2/28 Off 2/28 Off Off 4/26 8/82
4 Off 2/28 Off 2/28 Off Off 2/28 6/84
Grand total: 44/316



Phase VII Month 7 All Running (Times in minutes per day) Run

Week M T W TH F S S TOTAL
1 Off 20 Off 20 Off Off 20 60
2 Off 25 Off 25 Off Off 20 70
3 Off 25 Off 25 Off Off 30 80
4 Off 30 Off 30 Off Off 30 90
Grand total: 300

I have this in excel that I can email to you if you send me a PM. The days with a mixture are walk/run (not run/walk!). On those days, I would usually mix it up so I was doing a type of interval workout to break up boredom since most of those workouts were on the treadmill. So a 22/8 would be 5 walk, 2 run, 4 walk, 2 run, 4 walk, 2 run, 4 walk, 2 run, 5 walk.