The decision has been made! I'm officially starting up Couch to 5K (C25K) on Monday! I got the app on my Iphone, and from what I've seen, it appears to be 3 workouts a week for 8 weeks and then you're prepped up for a 5K! Which 8 weeks from Monday is September 10th, ample time before my first actual 5K race (well, that I've for sure committed myself to) aka. the Jingle Bell Run on December 8th. I really hope to run the whole thing. It seems like a very realistic goal, but I'm sure as any larger girl, that isn't already a great runner, would say - it seems a bit daunting. I just never thought I'd be able to run a mile, and now it seems like it'll be happening soon! So excited, and I'll keep everyone in the loop as the workouts come along!
Week 1, Day 1, 2, 3. Brisk 5 minute warmup walk. Then Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2, Day 1, 2, 3. Brisk 5 minute warmup walk. Then Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes.
Week 3, Day 1, 2, 3 . Brisk 5 minute warmup walk, then do 2 repititions of the following: Jog for 90 seconds, walk for 90 secs, jog for 3 min., walk for 3 minutes
Week 4, Day 1, 2, 3. Brisk 5 minute warmup walk, then: Jog for 3 min., walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 min, walk 90 sec, jog 5 minutes
Week 5, Day 1 Brisk 5 minute warmup walk, then: jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes.
Week 5, Day 2. Brisk 5 minute warm up walk, then: jog 3/4 mile (or 8 minutes), walk .5 mile (or 5 minutes), jog 3/4 mile (or 8 minutes).
Week 5, Day 3. Brisk 5 minute warmup walk, then jog two miles (or 20 minutes) with no walking
Week 6, Day 1. Brisk 5 minute warmup walk, then: JOg for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes
Week 6, Day 2. Brisk 5 minute warmup walk, then: jog 1 mile )or 10 minutes), walk 1/4 mile (or 3 minutes), jog 1 mile (or 10 minutes)
Week 6, Day 3. Brisk5 minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking
Week 7, Day 1, 2, 3. Brisk 5 minute warmup walk, then jog 2.5 miles (or 25 minutes)
Week 8, Day 1, 2. Brisk 5 minute warmup walk, then jog 2.75 miles (or 28 minutes)
Week 8, Day 3. The final workout!!! Congratulations! Brisk 5 minute warmup walk, then jog 3 miles (or 30 minutes)
Week 6, Day 1, 2, 3.
I love the C25K program, that is what I started with, now I can run 3+ miles at a time. Just remember to take it slow and no worries if you have to repeat a week to feel comfortable :) Good luck and you can totally do it!
ReplyDeleteSee from what I've heard most everyone says it is brilliant and works like a charm!! Congrats on being able to do 3 miles! Can't wait to be in that club ;) !!
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