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Friday, November 20, 2009

Drum Roll Please....The Couch to 5k Program (C25K)

So on Wednesday I told you about how I heard of the wonderful program - From Couch to 5K (a.k.a C25K), and I'm going to start it next week. You have to do it 3 days a week, and take a day break in between. so for example Monday-Wednesday- Friday. And each sessions lasts only about 20mins - 30mins <- not bad!! right!! You don't understand how happy my lazy ass is! and it lasts a total of 9 weeks.

I havent decided between M-W-F or T-Th-Sat (tuesday, thursday, and saturday.) I  added the program below in both miles and meters so regardless of your country you can understand it :)




Some Great Tools - I've gathered all the great tools & links for you. (who loves u! I do!)
 

Cool Running  - the original website with the couch to 5k program
Couch to 5k - site with a lot of great tools for the program - it includes c25k in different languages like Chinese, Icelandic etc, It has podcasts, Iphone apps & more cool stuff, so check it out.
Podrunner - Free workout music that goes with all the 5k training weeks (get it on your itunes / zune)
Another podcast - by Robert Ullrey creator of the program (alternate)
A facebook group
LiveStrong- a great free site I use to record what I eat or my exercise activity
Runkeeper - fitness tracking for your iphone
Running in the USA - find upcoming 5k or other races in Georgia (or other states)
WanderLustRunner- reviewed a bunch of online running logs that you can use such as MapMyRun etc
Nike+Ipod: I saw a screen of one of the prettiest running recorders and stalked the net until i found out what it was (tnx also to Robert Ullrey who uses it in his blog)



The From Couch to 5k Running Program (printer friendly page)
Week
Workout 1
Workout 2
Workout 3
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.
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.
3
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
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)
Brisk five-minute warmup walk, then:
  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

For the version in Meters & an extra tip on whats got me motivated:




IN METERS FOR THE INTERNATIONALS (link)
Week
Workout 1
Workout 2
Workout 3
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.
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.
3
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 metres (or 90 seconds)
  • Walk 200 metres (or 90 seconds)
  • Jog 400 metres (or 3 minutes)
  • Walk 400 metres (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 metres (or 90 seconds)
  • Walk 200 metres (or 90 seconds)
  • Jog 400 metres (or 3 minutes)
  • Walk 400 metres (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
  • Jog 200 metres (or 90 seconds)
  • Walk 200 metres (or 90 seconds)
  • Jog 400 metres (or 3 minutes)
  • Walk 400 metres (or three minutes)
4
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 2-1/2 minutes)
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 2-1/2 minutes)
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 2-1/2 minutes)
  • Jog 400m (or 3 minutes)
  • Walk 200m (or 90 seconds)
  • Jog 800m (or 5 minutes)
5
Brisk five-minute warmup walk, then:
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 3 minutes)
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 3 minutes)
  • Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1.2km (or 8 minutes)
  • Walk 800m (or 5 minutes)
  • Jog 1.2km (or 8 minutes)
Brisk five-minute warmup walk, then jog 3.2km(or 20 minutes) with no walking.
6
Brisk five-minute warmup walk, then:
  • Jog 800m (or 5 minutes)
  • Walk 400m (or 3 minutes)
  • Jog 1.2km (or 8 minutes)
  • Walk 400m (or 3 minutes)
  • Jog 800m (or 5 minutes)
Brisk five-minute warmup walk, then:
  • Jog 1.6km (or 10 minutes)
  • Walk 400m or 3 minutes)
  • Jog 1.6km (or 10 minutes)
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.
7
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
Brisk five-minute warmup walk, then jog 4km (or 25 minutes).
8
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).
Brisk five-minute warmup walk, then jog 4.5km (or 28 minutes).
9
Brisk five-minute warmup walk, then jog 5km (or 30 minutes).
Brisk five-minute warmup walk, then jog 5km (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).








I'm soooooo excited!!! and I love how everyone here is so supportive. So common you hot bombchells LETS DO THIS!!!! i'm so freaking pumped!!! Let's get active before the new year!!!


Tip: on What has me Extra Motivated and Excited : Music

I made a new playlist from my sister's computer of all the Hot New Songs that I've been hearing, basically all the lovely songs and "ear worms", I wish I had on my ipod.

The catch: I'm not allowed to listen to the newly added songs unless I'm on the treadmill!! so I've been waiting all week - I want Monday to get here so quick- so I can listen to my new songs on my ipod! Everytime I hear or think of Lady Gaga's Bad Romance, or even David Guetta's Sexy Bitch I cant wait to jump on the treadmill. So pick the current songs you love, and make a playlist, or buy a sexy sports bra, or gym shoes, or shorts - trust me it works!

laters y'all ;)

Image Source: the scenic image of the runner was taken by miguel77 on flickr (which he nicely shared under creative commons)

13 comments:

  1. funny that you mentioned all of this running and stuff. i was actually training myself to run in this 6miler next month. around this time last year, i started running.. and i did it about 4 to 6 times a week for only like 30min.. it kept me in great shape aside for my dancing and performing. but I started slacking in like late sept. unfortunately.. so im not even gonna attempt to do that run, i might pass out lol. but yes, running is great... i just hate running when it's cold outside!! but im going to get back into it.. and do my ab routines like i used to. it's a good goal to have!

    ReplyDelete
  2. Reading your previous post on this inspired me to look more into and I've decided to join you on this. I'm starting Monday so cheers! Let's bring sexy back!

    ReplyDelete
  3. hope you stick with it,its kinda hard to stick to an exercise routine.

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  4. GO GIRL!!! You actually motivated me to get off my ass!!!! I can run though... I have a bum knee... Bad cheer-leading accident in high school... Maybe I'll do it and modify it for myself. ATL has made my ass grow a bit!
    XoXo

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  5. This is wonderful!!! I run, so I'm all about anything dealing with running. Good luck!!

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  6. good for you!
    i started working at the beginning of sept. and have lost about 12 pounds by going only 2x wk (and watching what i eat). but i cheat quite a bit and there have been weeks i haven't gotten to the gym. i despise cardio but try to do it for at least 30 minutes when i go...and like you i have songs on my ipod that i don't listen to until i get to the gym so i can't wait to hear them! totally works.

    i may just have to give this 5k plan a try...

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  7. You go girl! Good luck with your new exercise regimen!

    xoxox,
    CC

    ReplyDelete
  8. Wow, this is a great resource. Showing to the boyfriend so that we may try. :D

    -meream

    ReplyDelete
  9. I need to do this. Thanks for the head's up.

    ReplyDelete
  10. I have been running like two weeks before this, so this might help me out, Im going to start from week one. And I am loving this Podrunner music wooo. Loving it. But I might get my ass whoooped. Wooo.. but only 3 times a week then 5 times a week is better than anything! Can't wait to do it. But my question to you is are you going to be running outside? Or doing it in a gym? Unfortunately for me, I will be having to run outside in the cold, you know the winter kicks the hell outta your ass.

    &&&& Lol, bombchell do you remember me? Go on my blog and see if you remember "moi"

    ReplyDelete
  11. I just started this C25K program. How did you do? Did you finish?

    ReplyDelete

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