C25K Training

I have been coaching a C25K class for some local high school teachers.  We are preparing for an upcoming school 5k. We are almost through with week 3! Only 6 more weeks of training! Everyone is progressing and seem to be dedicated to finish.

We meet 3 times per week after school and run as a group. We have a few walkers that are dedicated too!  LOVE IT!

If you are interested in getting started here is a version of the program we are following:

   Couch to 5K

                                                       

Week one

Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

Week two

Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

Week three

Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

Week four

Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.

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Week five

There are three different workouts for this week. They are as follows:

Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.

Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

Week six

There are three different workouts for this week. They are as follows:

Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.

Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.

Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

Week seven

Begin with a brisk 5-minute walk, then 25 minutes running.

Week eight

Begin with a brisk 5-minute walk, then 28 minutes of running.

Week nine

Begin with a brisk 5-minute walk, then 30 minutes of running.

Run Happy!

Pam