Tag Archives: Couch to 5k

Let’s Get Back to That Half

Now that the C25K is under your belt, shake things up with a new goal! Maybe it is another 5k that you want to run next month, so get back to training and pat yourself on the back – you are a runner! Or perhaps you are ready to face a new challenge…give yourself a pep talk and train for a 10k, a 15k, 25k?…half marathon?

Prior to breaking my tailbone I was training for a half marathon. The C25K really helped me slowly get my body to adjust back to the movement of running. My body feels ready to begin again, so of course I will start back up on the training! =) Assuming I do not have any set backs, I will strive to be race ready by 10/10/2010. When training, nothing can ever be set in stone; so, as a runner, you need to learn to be flexible and adapt to any changes.

Went kayaking after work followed by a 20 minute bout on the elliptical. Great cross day! Lord-willing my back will hold up after dancing this weekend at my cousin’s wedding – if so, I’ll be running 4 miles on Sunday and then begin a “Half” schedule. Awesome.

Run strong!

PS. Today is my birthday ^_^ I am totally loving life and praising God for my incredible husband, without his support I would not survive this world.


Couch to 5k: Week 9 FINAL WEEK!

The final week! Stay strong! If you have not already, now is the time to sign up for your first 5k road race! Look for one in your area and register! You can do it!

My favorite race schedule provider: runontexas.com

<<Go to previous week
<<Get Started – Week 1
<<Pick your week

Week Workout 1 Workout 2 Workout 3
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 8

Summer has certainly kicked in full speed – Be sure to drink lots of water before and after! If you have noticed your knees are feeling a little achy, start icing them for 15-20 minutes post-run.

Now is not the time to slack on your diet, be sure you continue to balance your meals and get regular good-night’s sleep – your body depends on consistency in order to operate at optimal capacity.

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 7

How is everyone doing?! This is fun, isn’t it?! =)

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 6 ARE WE RUNNING YET =)

WOOOOOO!

<<Go to previous week
<<Get Started – Week 1

Week Workout 1 Workout 2 Workout 3
6 Brisk five-minute warmup walk, then:

* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 3/4 mile (or 8 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1 mile (or 10 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1 mile (or 10 minutes)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 5 HALF WAY THERE!!!!!!

HALF WAY THERE!!!!!!motivated woman running

Wow, I am DIGgin’ this schedule.  We are half way there! Stay motivated everyone!!! Let’s rock this!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
5 Brisk five-minute warmup walk, then:* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 3 minutes)
* Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:* Jog 3/4 mile (or 8 minutes)
* Walk 1/2 mile (or 5 minutes)
* Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

I am using this C25k schedule for my injury recovery.


Couch to 5k: Week 4

Hope everyone is enjoying the schedule! Keep at it! Stay consistent so that by the time the next week rolls around you won’t be dieing on the pavement from the sudden change.  Keep the motivation levels high!

<<Go to previous week
<<Go to Week One

Week Workout 1 Workout 2 Workout 3
4 Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

I am using this C25k schedule for my injury recovery.


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