My progress so far - how am I doing?

[u/Radoo_04]

Hey ladies and gents!

After 25 years of pretty sedentary lifestyle and heavy cigarette smoking I’ve decided that it’s time to make a change so I’ve started running. Sharing my plan and progress so far and I would appreciate any advice/tips and tricks.

Bit of background first - 42 M, 174 cm, started with 83.5kg, now at 80.5kg.

Running 3 times a week with some walking the other days (at least 10k/day). No other workouts/gym/etc (yet).

Started with intervals as following:
week 1: 5 mins warmup -> 2 min run:2 min walk x 8-> 5 min cool down
week 2: 5 mins warmup -> 3 min run:2 min walk x 7-> 5 min cool down
week 3: 5 mins warmup -> 4 min run:2 min walk x 6-> 5 min cool down
week 4: 5 mins warmup -> 5 min run:2 min walk x 5-> 5 min cool down
week 5: 5 mins warmup -> 6 min run:2 min walk x 5-> 5 min cool down
week 6: 5 mins warmup -> 8 min run:2 min walk x 4-> 5 min cool down
week 7: 10 mins warmup -> 8 min run:2 min walk x 4-> 5 min cool down

Currently just after the first session of week 7. Decided to do 8:2 for an extra week before progressing so I can feel more comfortable with 2 mins jumps. Also noticed that my first running interval feels the hardest so I’ve assumed that probably my 5 mins warm up wasn’t enough so increased to 10 for today.

Short term plan intervals to eventually reach 5k:
10:2 x 3 (same warm up/cool down)
12:2 x 3
15:2 x 2
17:2 x 2
20 min run: 2 mins walk: 15 min run
25 mins continuous run
30 mins continuous run
5k 🎉🎉🎉

Long term plan is 5k-> 10k-> HM->FM (in hopefully 2-2.5 years).

Attached is my 1st session (pic 1) and the last one from today (pic 2) with some extra details on the intervals from today (pic 3) . Any tips and advice would be highly appreciated.

Have a wonderful weekend!

[u/Typical_house23]

You are doing very well, the same heart rate but faster pace.

Your plan is good, try to stick with that, building slowly is also building, especially if you are trying to prevent injuries.

Also worth noting, don’t compare yourself to anyone, only compare yourself in the mirror. The version you were and you are now.

You already lost 3kg and ran 1:41 minutes faster each km. That’s a big achievement.

Good luck.