Week Five – welcome to running! You made it.

This is WEEK 5 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  This week we are truly joggers!  Drink lots of water, stretch those muscles well and put on some music.  There’s no stopping you now!  Blog it here!

C25K Training Schedule – Week 5

Work Out 1

Work Out 2

 Work Out 3

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.

 

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Week 4 Training… breaking new ground

 

This is WEEK 4 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  We’re ready to break new ground this week.  We’re moving up to a ¼ mile jog.  Put the music on and let’s move!  Remember to stretch well before and after you do this workout.  Grab some water, a towel and keep it moving.  Post your success story here.

C25K Training Schedule – Week 4

Work Out 1

Work Out 2

 Work Out 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)

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)

 

 

 

 

     

 

Can you believe it? Week three is here.

Don’t quit now.  Week three is starting today, and the NEW YOU is starting to show.  Just getting started?  No worries, we’ve only done a few workouts.  It’s better to get started late than LATER!!

So, welcome to WEEK 3 of The Couch-to-5K ® Running Plan, a simple 20-30 minute workout plan to get you ready for the 28th Annual Crime Prevention Run.  You and your partner should be feeling the effects of a more active lifestyle.  Grab some water, a towel and keep it moving.  Comment on your success right here, or share with us on Facebook.

C25K Training Schedule – Week 3

Work Out 1

Work Out 2

Work Out 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