Couch to 5K Training Program

Hi guys,

There are podcasts created to assist in the C25K training program. Robert Ullrey has recorded nine podcasts to accompany us on our runs. Some great music, plus Robert will tell you when to run, and when to walk...a must have. Note both Podcast and MP3 versions are available by clicking the top menu on his site here.

He's summarized each week's program as follows:

Couch to 5K: Week One
Week one is designed to get us gradually started on a running routine and slowly build our running abilities without burning us out from starting too fast. This program is designed to be run three times our first week with a resting day between each run. We'll have a brisk five minute walking warm-up followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and we'll finish up with a 5 minute cool down.

Couch to 5K: Week Two
Week two is designed to continue our easy progression from couch potato to runner, getting us running 5 kilometres (or 3 miles) on a regular basis in just two months. We'll have a brisk five-minute warm-up walk. We will then have 6 intervals alternating 90 seconds of jogging and two minutes of walking for a total of about 20 minutes. We'll finish up with a 5 minute cool down.

Couch to 5K: Week Three
Week three is designed to continue our easy progression from couch potato to runner, getting us running 5K on a regular basis in just 9 weeks. This week we'll have a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down. This routine totals about 26 minutes.

Couch to 5K: Week Four
In week four we will be further extending our running times. This week will push us into 5 minute runs, but don't worry, we are more then prepared by the work we did last week. We'll start with a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We'll finish up with a 5 minute cool down. This weeks routine lasts a total of 32 minutes.

Couch to 5K: Week Five
This is week Five and we will continue to extend our running times. This week is a little different in that each day is a different running program. After they all start with a Brisk five-minute warm-up walk, Day one then has three intervals of 5 minute runs and 3 minute walks. Day 2 has 2 intervals of 8 minute runs and 5 minute walks, and day 3 has one long 20 minute run with no walks. This weeks program lasts about 32 minutes total.

Couch to 5K: Week Six
This is Week Six and it will again be another week of mixed running times. After each day's run begins with a Brisk five-minute warm-up walk, Day one has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run. Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk. This weeks program lasts about 36 minutes total.

Couch to 5K: Week Seven
This is week Seven and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warm-up walk, we will then jog for 25 minutes, or about 2 and a half miles. This week's program lasts about 36 minutes total.

Couch to 5K: Week Eight
This is week Eight and we continue to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warm-up walk, we will then jog for 28 minutes, or about 2 and 3/4 miles. This week's program lasts about 37 minutes total.

Couch to 5K: Week Nine
This is our last week of the program. We begin with our brisk 5 minute warm-up walk and then run for 30 minutes or about 5K. We end with a brisk 5 cool down walk making this run about 41 minutes.

Since we have more than nine weeks until the CIBC Run for the Cure race in October, I plan to just continue repeating Week Nine until race day (October 4th, 2009)!! I think this is a great cardio program that will assist in my overall weight loss and fitness journey.

For more information on the podcasts and downloading them, please go to this site.

Hope this helps.

Until next time...

Joania(2KMINE!!!)