5.18.2009

C25K Logs

This log is part of my training to run a 5k.
It is part of my 101 in 1001 project.


C25k : The Couch to 5k Program - C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.

I highly recommend the Podrunner Interval Podcast. It takes the thinking and time keeping out of the c25k Program. And oh yea... ITS FREE !


Week 1- 4 days ran 8.05 miles
--completed on 04/25/09
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2- 5days ran 8.79 miles
--completed on 05/09/09
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3- 3days ran 7.52 miles--completed on 05/18/09
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)
I really need 2 be more consistent or its going get 2 hard 4 me 2 handle.

Week 4
- 3 days ran 8.24miles---completed on 5/23/09
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)
I had to condense this week to make upi for lost time the week prior. But I got through it.

Week 5- 3 days ran 5.89miles-completed on 5/29/09
run 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)
run 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)
run 3-Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.


Week 6- 3 days ran 7.18miles ---> completed on 06/07/09
run1: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)
run2: 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)
run3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.


Week 7- #days ran #miles
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8- #days ran #miles
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

WEEK 9- #days ran #miles
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

1 comment:

  1. I'm so impressed that you're doing this! I've tried 2 or 3 times but I quit each time. I've accepted (mostly) that I'm just not a runner.

    ReplyDelete

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