Run With Endurance


Yesterday, I preached from Hebrews 12:1-2, “Let us run with endurance the race that is set before us.” My exhortation to the church was to run the race of the Christian life, not as a sprint, but as a long-distance run.

Today, I have begun (again) my “Couch-to-5K” ® training regiment.  You can read all about it here. It’s a slow plan to build endurance.  I did this last summer and it really helped me.

Here’s a summary of what I plan on doing. After a brisk five-minute warmup walk, …
Week 1 – 20 minutes: alternate 60 seconds jogging, 90 seconds walking
Week 2 – 20 minutes: alternate 90 seconds jogging, 2 minutes walking
Week 3 – 21 minutes: alternate 90 seconds jogging, 90 seconds walking, 3 minutes jogging, 3 minutes walking
Week 4 – ~22 minutes: 3 minutes jogging, 90 seconds walking, 5 minutes jogging, 2 1/2 minutes walking, 3 minutes jogging, 90 seconds walking, 5 minutes jogging
Week 5 – 24 minutes: alternate 5 minutes jogging, 3 minutes walking
Week 6 – 24 minutes: 5 minutes jogging, 3 minutes walking, 8 minutes jogging, 3 minutes walking, 5 minutes walking
Week 7 – 25 minutes jogging
Week 8 – 28 minutes jogging
Week 9 – 30 minutes jogging

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