Well, I haven’t reached a point where I have run 5k yet but I have achieved 30 minutes of continuous running which I’m pretty happy with. It’s hard for me yet, I still have to fight with my mind and tell myself internally that I can make it. Even though it’s a struggle I do make it through the 30 minutes. I’m sure that’ll get better after some consistency in my fitness program.

From the next few months I plan on continuing with my 30 minutes of running 3 times a week, with a possible extra day or two in there where I may just run a mile to try and help increase my stamina/endurance and running speed. During this time my three days are going to be Sunday, Tuesday, and Thursday for my 30 minute running days. My program will be the following:
1 minute warmup.
30 minute jog.
1 minute fast walking-recovery
5 minute cooldown.

If I can work in another day or two where I run a mile I plan on pushing myself during those runs as a way of increasing my endurance and speed.

The last two weeks my average pace has been about 13 minute miles for the 30 minute run portion with average heart rates between 150 bpm and 165 bpm during those runs. So, while I’ve reached a good point so far, in that I can run 30 continuous minutes now, I still have a lot of work to do because I want to get my speed to between 9 and 10 minute miles.

I plan on/hope to post my progress and stats at least twice a week from here on out so keep on checking back and thanks for the words of encouragement from everyone.