Couch to 5k

Each workout is preceded and followed by a 5-minute warm-up walk (not included in total time).

Week Workout 1 Workout 2 Workout 3
1 Total - 20 min
Jog 1 minute
Walk 90 seconds
Repeat 8 times.
Total - 20 min 
Jog 1 minute
Walk 90 seconds
Repeat 8 times.
Total - 20 min 
Jog 1 minute
Walk 90 seconds
Repeat 8 times.
2 Total - 21 min
Jog 90 seconds
Walk 2 minutes
Repeat 6 times.
Total - 21 min
Jog 90 seconds
Walk 2 minutes
Repeat 6 times.
Total - 21 min
Jog 90 seconds
Walk 2 minutes
Repeat 6 times.
3 Total - 18 min
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
Repeat 2 times.
Total - 18 min
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
Repeat 2 times.
Total - 18 min
Jog 90 seconds
Walk 90 seconds
Jog 3 minutes
Walk 3 minutes
Repeat 2 times.
4 Total - 22 min
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Total - 22 min
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
Total - 22 min
Jog 3 minutes
Walk 90 seconds
Jog 5 minutes
Walk 2.5 minutes
Jog 3 minutes
Walk 90 seconds
5 Total - 23 min
Jog 5 minutes
Walk 3 minutes
Jog 5 minutes
Walk 3 minutes
Total - 23 min
Jog 8 minutes
Walk 5 minutes
Jog 8 minutes
Total - 20 min
Jog 20 minutes
6 Total - 24 min
Jog 5 minutes
Walk 3 minutes
Jog 8 minutes
Walk 3 minutes
Jog 5 minutes
Total - 23 min
Jog 10 minutes
Walk 3 minutes
Jog 10 minutes
Total - 25 min
Jog 25 minutes
7 Total - 25 min
Jog 25 minutes
Total - 25 min
Jog 25 minutes
Total - 25 min
Jog 25 minutes
8 Total - 28 min
Jog 28 minutes
Total - 28 min
Jog 28 minutes
Total - 28 min
Jog 28 minutes
9 Total - 30 min
Jog 30 minutes
Total - 30 min
Jog 30 minutes
Total - 30 min
Jog 30 minutes

4 comments:

  1. I have just found out about this program honestly.....how is it going?? I hate running, but the walking/running combination appealed to me. Right now, it is too damn hot and humid to do ANYthing outside so am looking at this for September. I am very interested on getting your "take" on this. Thanks!!
    By the way...one of my best friends, that I actually met here in Japan, is from Boulder!!

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  2. Umm, so yeah, it's not really going. I also hate running but am somehow attracted to sports that require running, so it's a necessary evil. I have tried doing this program a few times and for the most part have stuck with it because it seems so easy and doable if you start from the beginning.

    It makes running bearable at first and then you kind of get hooked on seeing results (getting a GPS watch that tracked my pace definitely helped with that). That, and it's hard to stop once you've worked so hard to get to a certain distance/time.

    In short, definitely try it! Those who have finished it have only good things to say. And I'm talking about overweight women like me so they're not natural athletes by any means. It's gotten them into running 5Ks regularly and even working up to the longer distances. It's a great way to get into running and start getting healthy, which is my ultimate goal.

    I'll be starting up again next week with the C210k program and since I'll have more time again, I hope to get back to blogging more regularly and I'll definitely start posting about my running. As much as I hate it, I feel so good afterward every time.

    Let me know how it goes for you once the weather starts cooperating!

    And it's funny that you met your Boulder friend in Japan. We have a saying here that no one who lives in Colorado as an adult is actually from Colorado (especially holds true for Boulder). So now I know where they all go...

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  3. Shouldn't week9 be 30 mins all the way across?

    ReplyDelete
  4. Yes. Thanks for checking that! It's fixed.

    ReplyDelete