I am 43 living in Northern California and on my birthday I decided to start running again. I am following the Couch to 5 K in 9 Weeks Running Plan from Cool Running.com and each of these podcasts will follow the weekly program. I made them for myself, and will be running along with you during each if these weeks.
This is week Eight and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 28 minutes, or about 2 and three fourths miles.
This week's program lasts about 37 minutes total.
This is week Seven and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 25 minutes, or about 2 and a half miles.
This week's program lasts about 36 minutes total, so if you are ready, let’s get started with our brisk warm up walk.
This is Week Six and program with again be another week of mixed running times. After each day's run begins with a Brisk five-minute warmup walk, Day one has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run.
Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk.
Like last week, to hel
This is week Five and we will continue to extend our running times.
This week is a little different in that each day is a different running program. After they all start with a Brisk five-minute warmup walk, Day one then has three intervals of 5 minute runs and 3 minute walks. Day 2 has 2 intervals of 8 minute runs and 5 minute walks, and day 3 has one long 20 minute run with no walks. To help us through it with only one podcast, I have structured this around the first days runs. However, I
[REVISED*] This is week four and we will be further extending our running times. This week will push us into 5 minute runs, but don't worry, you are more then prepared by the work you did last week.
We'll start with a Brisk five-minute warmup walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We'll fi
I'm in week 4 of the CT5K program and had the idea to make some MP3's with audio cue's and music to coordinate with the runs. First, I decided to look if there were any already out there. I found this one and it's PERFECT! Great cues, great music mix - exactly what I would have done except much better (and easier). Highly recommended. One suggestion would be to have them downloadable as MP3's instead of just M4A I had to run them through an audio converter.
you have made the Couch to 5k program much easier to follow and more fun! thanks!
Reviewed on 1/30/2007
Really excellent
I loved it, very motivating and good choice of music. It's great that u don't ahve to look at your wtach and its very gradual so you don't feel exhausted because each week is within your reach.
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