Couch to 5k

I am currently working my way through the couch to 5k program. I started to get my self back in the swing of running.

I’ve have been training on a treadmill … it’s obviously not optimal, part of the joy of running is being outside, but it’s been so hot. Even when the sun goes down it has been unbearably hot … so the dreaded treadmill it is. I set it for 4 miles an hour while walking and 6.7 miles and hour for running … it’s approximately 8.57 miles per hour.

This is the program I have been following: Couch 2 5K. Each week, you pretty much just repeat each workout three times. For the first two weeks, I stuck to the program, but felt like I needed more cardio so I have extended the workouts to an hour … If it becomes too much, I will tone it down!

Week One: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week Two: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week Three: Brisk five-minute warmup walk, then do two repetitions of the following:Jog 90 seconds, Walk 90 seconds, Jog 3 minutes, Walk three minutes.
Week Four: Brisk five-minute warmup walk, then: Jog 3 minutes, Walk 90 seconds, Jog 5 minutes, Walk 2-1/2 minutes, Jog 3 minutes, Walk 90 seconds, Jog 5 minutes.
Week Five: Brisk five-minute warmup walk, then: Jog 5 minutes, Walk 3 minutes, Jog 5 minutes, Walk 3 minutes, Jog 5 minutes.
Week 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)
Week Seven: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week Eight: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week Nine: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

It’s a good one!!