Step by step – weeks five to eight of 0-5k
Just a short update at this busy time of year. I hope you have all had a lovely Christmas, and are looking forward to the New Year, and all 2019 brings!
Over the last four weeks, I have been following the final weeks of a 0-5k plan. I am enjoying getting back to continuous running, taking it steady, step by step. As well as running, I have also been back in the gym and introduced some cross training and some strength training to my regime. The idea being, to boost my fitness levels, get stronger, and be less injury prone.
My latest blood test results show my Vitamin D levels have not changed one bit. This is quite strange, as I have been taking 1000iu daily and it’s still at 48.6. However, and on a positive note, my calcium was bang in the middle of the required level, so no problems there.
Knowing my calcium levels are normal has built up my confidence, somewhat. I now fear less about running and do not worry so much about a stress fracture recurring anymore. At the same time, I do feel very unlucky that this happened to me. But it is just one of those things. I will have to put it behind me and push on with the hope I can start enjoying running once again.
The promise I made to myself to complete the 0-5k course before the New Year has become a reality. I finished the last run of 5k on the morning of Christmas Day. A great present being able to run continuously for five kilometres again! Subsequently, I am looking forward to continuing my running journey in 2019 and everything it brings. Onwards and upwards!
So, although my vitamin D levels are low, it seems that it’s not affecting my calcium levels, which is very positive! After receiving my blood test results, the doctor prescribed seven days of 20000iu strength vitamin D in an attempt to boost my levels and to try somehow to get me to absorb. These are twenty thousand times stronger a day than the previous dosage and then back to the regular dosage of 800-1000iu. Fingers crossed they have an effect.
The last four weeks of the plan look like this:
|Week||Run 1||Run 2||Run 3|
|Week 5||5 min warm up (brisk walk), run for 5 mins, walk 3 mins, run for 5 mins, walk 3 mins, run 5 mins||5 min warm up (brisk walk), run 3/4 mile (or 8 mins), walk 1/2 mile (or 5 mins), run 3/4 mile (or 8 mins)||5 min warm up (brisk walk), the run 2 miles (or 20 minutes), no walking|
|Week 6||5 min warm up (brisk walk), run 5 mins, walk 3 mins, run 8 mins, walk 3 mins, run 5 mins||5 min warm up (brisk walk), run 1 mile (or 10 mins), walk 1/4 mile (or 3 mins), run 1 mile (or 10 mins)||5 min warm up (brisk walk), run 2-1/4 miles (22 minutes), no walking|
|Week 7||5 min warm up (brisk walk), run 2.5 miles (or 25mins)||5 min warm up (brisk walk), run 2.5 miles (or 25mins)||5 min warm up (brisk walk), run 2.5 miles (or 25mins)|
|Week 8||5 min warm up (brisk walk), run 2.75 miles (or 28mins)||5 min warm up (brisk walk), run 2.75 miles (or 28mins)||5 min warm up (brisk walk), run 3 miles or 5k (or 30mins)|
Happy New year, best wishes for 2019 and to a healthy and fitter you!
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