I’m adding this page to document my progress on my C25K workout regimen. Mostly this is just to keep me motivated to continue going, in case the going gets tough!
If you didn’t catch my post, I’m following Krust’s lead and getting in shape the old fashioned way: running. It’s been forever since I ran (think back to college when I was in the running club), and I’m terribly out of the game. The thought of running a 5K terrifies me, only because I know my time would be ridiculous and I don’t know how to get back into my old running form. So when I saw this workout, I jumped at the chance.
Here’s a breakdown of the workouts, with my progress so far:
Week 1: Workouts 1, 2, 3 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
**I did this first workout and it was pretty easy, probably because I’m not technically going from the “couch” to this 5K. So I added a little and made it more interesting: 3.0 incline, ran the last 5 minutes. All in all pretty easy. I should also note that I started this on a Wednesday. My workout days are Monday and Wednesday, and my goal is to add in a weekend day. Didn’t happen this week. Next week for sure!
Week 2: Workouts 1, 2, 3 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
**Completed workout 1. Again, not terrible. I started on a 2.0 incline but after about 15 minutes of running had to drop it down to 0.5. Again, was able to run the last couple of minutes. I didn’t really “feel the burn” so I did weights for 30 minutes after. I feel the burn today!
Week 3: Workouts 1, 2, 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)
Week 4: Workouts 1, 2, 3 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)
Week 5: Workout 1 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)
Workout 2 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)
Workout 3 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Week 6: Workout 1 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)
Workout 2 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)
Workout 3 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
Week 7: Workouts 1, 2, 3 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8: Workouts 1, 2, 3 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 9: Workouts 1, 2, 3 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
