I am thinking of starting a couch to 5K program. I'm wondering if the plan I have is the same as the one you are using. Here is what I have. Is this the same plan you are using, Matt?
Couch to 5K Program
Week 1
Workout 1: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 2: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Workout 3: Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2
Workout 1: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Workout 2: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Workout 3: Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3
Workout 1: Brisk five-minute warm-up 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)
Workout 2: Brisk five-minute warm-up 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)
Workout 3: Brisk five-minute warm-up 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
Workout 1: Brisk five-minute warm-up 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)
Workout 2: Brisk five-minute warm-up 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)
Workout 3: Brisk five-minute warm-up 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 warm-up 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 warm-up 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 warm-up walk, then jog two miles (or 20 minutes) with no walking.
Week 6
Workout 1: Brisk five-minute warm-up 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 warm-up 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 warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
Week 7
Workout 1: Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
Workout 2: Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
Workout 3: Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).
Week 8
Workout 1: Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
Workout 2: Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
Workout 3: Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).
Week 9
Workout 1: Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).
Workout 2: Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).
Workout 3: The final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).
|
