8.23.2012

Couch to 5k in 9 Weeks

So this C25K thing, here's the whole plan:

All runs begin with a 5 minute warm-up walk and cool down with a 5 minute walk.

Week 1: Eight sets of 60 second interval runs. A 90 second recovery will follow each interval x3 days

Week 2: Six intervals alternating 90 seconds of jogging and two minutes of walking.

Week 3: Two repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Repeat. x3 days

Week 4: Two repetitions of the following: Jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. x3 days

Week 5: Day 1: three intervals of 5 minute runs and 3 minute walks.
Day 2: two intervals of 8 minute runs and 5 minute walks
Day 3: 20 minute run

Week 6: Day 1: 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run.
Day 2: 2 intervals of 10 minute runs and a 3 minute walk between them
Day 3: 25 minute run

Week 7: 25 minute run. x3 days

Week 8: 28 minute run. x3 days

Week 9: 30 minute run. x3 days

Again, I'm using this program.

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