There are many C25K apps out there, so it's fun to try a few and see which suits you best. There's even a ZOMBIE one.
But what IS it?
It's a 9 week training program that is designed to slowly build you your endurance from couch potato to 5K runner.
What are your short term goals, long term goals? Is there a real marathon you're training for? Just want to get out and start up something?
Go at your own pace and speed. It's 3 workouts a week. You choose when, where, how. Want to do this just walking? Cool. Want to run? Cool. Want to do 5K to 10K? Cool!
Scroll to the bottom of this page for the full 9 week C25K schedule: http://www.coolrunning.com/engine/2/2_3/181.shtml
SAMPLE OF WEEK 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. |
SAMPLE OF WEEK 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. |
SAMPLE OF WEEK 3:
Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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I have only done the first three weeks of C25k so my short term goal is to get through the whole thing! I am currently lifting for strength and to rebuild my metabolism, so this will be awesome cardio to add to add to the mix of healthiness. I will either be doing it outside, or in the house running around in circles. We will see!
ReplyDeleteGetting excited to start this tomorrow. Just trying to figure out where I want to run. Such beautiful scenery near my home.
ReplyDeleteWhere are YOU going to run?
OK, I'm joining you but I started a day early since it is already the 20th here. Hopefully I'll be motivated to do the whole thing. It will certainly be good to have others to keep accountable with. It's autumn here so I'm hoping that there will be enough fine days to do this with the stroller. If I manage then I think I'll have to do at least one duathlon this winter to give myself something to warm up to
ReplyDeleteSo happy to see you here. :)
DeleteJust finished week 1 day 1 of #C25K - 5/20 baby! Perkins Pier, with BOB stroller, no Zach, in the rain!!! No excuses, just GO for it! :)
ReplyDeleteThunderstorms in the forecast the rest if this week. Going to have to get creative. Run in the mall??
ReplyDeleteAnd I think I need to double up my sports bra. No kidding, my boobies kept falling out of the bra!! Lol.
Thunderstorms mean indoor running today. "When it roars stay indoors." What workouts do YOU have planned for today?
ReplyDeleteGoing to run C25K wk 1 day 2 later today; new sneakers, no stroller, outside. Hoping the run today will be more kind to my shins. Now to decide WHERE to run. :)
ReplyDeleteAnd true confession... on day 1, I ran and my boobies kept falling out of the bra. So embarrassing. So today I'm 2 bra-ing it. Hope to goodness that holds my ginormous girls in place!
DeleteHi Again. Barbara here checking in. Today I did my 1st post sick workout (since Sat when I came down with a nasty stomach virus in the middle of the night) done! 12 min walk/20 min run on the treadmill. Slow and steady. Hoping to get back outside next week.
ReplyDeleteHow are the rest of my C25K buddies doing?