Tag Archives: jogging

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.

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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.


Couch to 5k: Week 3

Are you ready to bump it up?!  Woo! I’m making SLOW progress…Last week my back was killing me, but my legs were still conditioned for the running (awesome). Loving this schedule! Come on tailbone! Heal up!!

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

Week Workout 1 Workout 2 Workout 3
3 Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

www.C25k.com

I am using this schedule for my injury recovery.


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