Friday, June 22, 2012

Heather's Couch to 5K Workout Version- 15 Weeks

I've never been a runner and have never been encouraged to be one. I don't exactly have the long, lean body type of a runner. I'm a curvy 5'3" average woman. But I'm not going to let any of those things stop me from doing something that I have always wanted to do. A while ago I had a friend decide to do the Couch to 5k program, also known as C25K. I looked at it and thought the 9 week program was just too intense for me so I took it and lengthened it to 15 weeks. You still get the health benefits of running but it gives you a little longer to build up that endurance to running a 5k. Give it a shot!



Week 1: 3 Days a Week

  • Day 1:
    • Warm Up: Brisk 5 Minute Walk
    • *60 Seconds: Jog
    • 90 Seconds: Walk*
      • Repeat from * to * for a total of 20 minutes.
    • Cool Down: Slow 5 Minute Walk
  • Day 2: Repeat Day 1
  • Day 3: Repeat Day 1
Week 2: 3 Days a Week
  • Day 4: Repeat Day 1
  • Day 5: Repeat Day 1
  • Day 6:
    • Warm Up: Brisk 5 Minute Walk
    • *90 Seconds: Jog
    • 2 Minutes: Walk*
      • Repeat from * to * for a total of 20 minutes.
    • Cool Down: Slow 5 Minute Walk
Week 3: 3 Days a Week
  • Day 7: Repeat Day 6
  • Day 8: Repeat Day 6
  • Day 9: Repeat Day 6
Week 4: 3 Days a Week
  • Day 10: Repeat Day 6
  • Day 11:
    • Warm Up: Brisk 5 Minute Walk
    • 90 Seconds: Jog
    • 90 Seconds: Walk
    • 3 Minutes: Jog
    • 3 Minutes: Walk
      • Repeat Once.
    • Cool Down: Slow 5 Minute Walk
  • Day 12: Repeat Day 11
Week 5: 3 Days a Week
  • Day 13: Repeat Day 11
  • Day 14: Repeat Day 11
  • Day 15: Repeat Day 11
Week 6: 3 Days a Week
  • Day 16:
    • Warm Up: Brisk 5 Minute Walk
    • 3 Minutes: Jog
    • 90 Seconds: Walk
    • 5 Minutes: Jog
    • 2.5 Minutes: Walk
    • 3 Minutes: Jog
    • 90 Seconds: Walk
    • 5 Minutes: Jog
    • Cool Down: Slow 5 Minute Walk
  • Day 17: Repeat Day 16
  • Day 18: Repeat Day 16
Week 7: 3 Days a Week
  • Day 19: Repeat Day 16
  • Day 20: Repeat Day 16
  • Day 21:
    • Warm Up: Brisk 5 Minute Walk
    • 5 Minutes: Jog
    • 3 Minutes: Walk
    • 5 Minutes: Jog
    • 3 Minutes: Walk
    • 5 Minutes: Jog
    • Cool Down: Slow 5 Minute Walk
Week 8: 3 Days a Week
  • Day 22: Repeat Day 21
  • Day 23: Repeat Day 21
  • Day 24:
    • Warm Up: Brisk 5 Minute Walk
    • 8 Minutes: Jog
    • 5 Minutes: Walk
    • 8 Minutes: Jog
    • Cool Down: Slow 5 Minutes Walk
Week 9: 3 Days a Week
  • Day 25: Repeat Day 24
  • Day 26: Repeat Day 25
  • Day 27:
    • Warm Up: Brisk 5 Minute Walk
    • 20 Minutes: Jog
    • Cool Down: Slow 5 Minutes Walk
Week 10: 3 Days a Week
  • Day 28: Repeat Day 27
  • Day 29: Repeat Day 27
  • Day 30:
    • Warm Up: Brisk 5 Minute Walk
    • 5 Minutes: Jog
    • 3 Minutes: Walk
    • 8 Minutes: Jog
    • 3 Minutes: Walk
    • 5 Minutes: Jog
    • Cool Down: Slow 5 Minutes Walk
Week 11: 3 Days a Week
  • Day 31: Repeat Day 30
  • Day 32: Repeat Day 31
  • Day 33:
    • Warm Up: Brisk 5 Minute Walk
    • 10 Minutes: Jog
    • 3 Minutes: Walk
    • 10 Minutes: Jog
    • Cool Down: Slow 5 Minutes Walk
Week 12: 3 Days a Week
  • Day 34: Repeat Day 33
  • Day 35: Repeat Day 33
  • Day 36:
    • Warm Up: Brisk 5 Minute Walk
    • 25 Minutes: Jog
    • Cool Down: Slow 5 Minutes Walk
Week 13: 3 Days a Week
  • Day 37: Repeat Day 36
  • Day 38: Repeat Day 36
  • Day 39: Repeat Day 36
Week 14: 3 Days a Week
  • Day 40: Repeat Day 36
  • Day 41: Repeat Day 36
  • Day 42:
    • Warm Up: Brisk 5 Minute Walk
    • 30 Minutes: Jog
    • Cool Down: Slow 5 Minute Walk
Week 15: 3 Days a Week
  • Day 43: Repeat Day 42
  • Day 44: Repeat Day 42
  • Day 45: Repeat Day 42





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