Tag Archives: running

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.

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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.


Couch to 5k: Week 2

Last week was great!  This schedule is a nice controlled schedule that helps you progress without overdoing it.  Since the time increments are so short when you switch to and from jogging or walking, it is hard to ever get bored!  You don’t have time to let your mind wander off  :).

<<Go to Week One

Week Workout 1 Workout 2 Workout 3
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

www.C25k.com


Couch to 5k: Week 1

I will be using the “Couch to 5k” schedule as my recovery schedule – if you have never run before, or it’s been ages since you ran consistently, then this is a very doable schedule.  Join me!

I will post the schedule a week at a time, so you can pick your own workout days.  This schedule only has 3 workouts a week – come on, you can squeeze in 3 workouts a week!

Week Workout 1
Workout 2
Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

The Only Way to Get Killer Abs

source bodybuilding guru Luke Keith
Everyone has abs, but what everyone wants is not abs…what we want, is for them to show. Am I right?

When you workout your abs, be sure to train your CORE. You do not want to cause irregular tension when you move which could cause injury. This happens when your training is imbalanced on your muscles. you have to train front abs and train your lower back.

“I have abs, but you can’t see them under this layer of fat”
Answer part one: cardio

The only way to rid yourself of fat is to burn it. Muscle burns fat, so keep building it, but cardio melts fat like you wouldn’t believe. Try sets of sprints instead of distance running to go deep into your fat stores.

I train with both. Some days I will even do both on the same day. Heavy jogging then add 4-5 sprint sets, then heavy jogging to finish up. Heavy jogging for me is 5.4-5.6 mph.

“I have abs, but you can’t see them under this layer of fat”
Answer part two: diet

You MUST eat right if you want great abs. You are NOT eating right when you “cheat”. Either you want abs, or your want starbucks breakfast pastries. You can’t have both. And yes, “just this one time” WILL hurt your goal. Make your choice. Red Pill or the Blue Pill.


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