Brisk five-minute warmup walk, then do two repetitions of the following: Jog for 90 seconds, walk for 90 seconds. Jog for 3 minutes, walk for three minutes.
After my first run, I was injured. The top of my right foot was killing me. I was not expecting this, I hadn't read anything about it. I opted to take 5 days off to see if it would get better. I iced and took motrin religiously. I loosened my laces in case that was the problem. I read everything I could online about this kind of pain and the same things kept coming up: tendinitis and stress fracture of the metatarsal. Now, I have fractured a metatarsal, so I wahttp://www.blogger.com/img/blank.gifs 99.9% sure that wasn't it. Not sure I believed the tendinitis either. It sucked though, I could hardly walk.
After the 5 days, I did my second run of the week. I was feeling slightly better and had a fabulous run. I let go and really sprinted for one of the 3 minute runs. It felt so good. But the next day, my left foot started hurting too (my right foot was no worse though). So gimpy me has been limping like crazy, hoarding ice packs and eating a diet of anti-inflammatory pain-killers.
I finally found a barefoot running blog that explained my top of the foot pain. Basically, the tight calves I had the previous week caused my feet muscles a lot of strain. If I would have stretched properly and a lot more than usual, I may have avoided this. Bummer.
So I am taking a full week off to recover. My right foot feels like it is on the mend and I don't think my left foot will get quite as bad. So instead of running, I am concentrating on strength and flexibility. I did a yoga/pilates dvd this morning and I have no doubt I will be feeling that more than my feet tomorrow!
I plan to run on Saturday and since I only did 2 runs of Week 3, I plan on doing 2 more before I move on to Week 4. That one always seems to be the hardest for me.
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