Freeway to 10k Group (for those who've finished C25k)

msarro

For those of you who have finished the Couch to 5k program and are looking for a next step, I am starting a group for the Freeway to 10k program. It is a podcast based 10k training program from podrunner. I had started this program a few weeks ago, but due to work and some personal issues I had to discontinue about 2 weeks ago. So, I am going to start over, and this time I'd like to bring some of you with me

By the end of the program, you should be up to a solid hour of running, approximately 10k (~6.2 miles).

The podcasts can be found here:
http://www.djsteveboy.com/fw210k.html

Today, I ran the first interval set, five sets of 4 minute runs with 2 minute breaks in between. Its wierd, even though I can run a 5k, the intervals kind of sucked. I guess I'm not used to non-continuous running anymore. Update you all on monday!

annaliza

I'll try the first week this evening on my run and see how it goes. I kind of listened to the podcast on my computer .....weird kind of music - well, at least not music that I'm used to running to LOL

I think I would do well with a structured run on a podcast. I just kind of did things my own way with couch to 5k. We'll see how it goes.

msarro

Well, if you want to do your own thing music wise, the first week goes like this:

Five minute warmup walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
5 minute cooldown

msarro

Day two this afternoon. Kind of excited.. it actually was easier than I remembered it being on monday, so hopefully that sticks today. My housemate is pushing the pace today so we can be at more realistic speeds. I always tend to go really slow with intervals for some reason.

chrissyh

Is the program written anywhere - I am not so savy to download the pod cast - my ipod is synched on my daughters computer so my access is limited.

I'll try day one today....

msarro

Week 1:
Five minute warmup walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
2 minute power walk
4 minute run
5 minute cooldown

Week 2:
5 min. warmup walk
4 min. run
90 sec. power walk
4 min. run
90 sec. power walk
4 min. run
90 sec. power walk
4 min. run
90 sec. power walk
4 min. run
90 sec. power walk
4 min. run
5 min. cooldown walk

week 3:
5 min. warmup walk
5 min. run
90 sec. walk
5 min. run
90 sec. walk
5 min. run
90 sec. walk
5 min. run
90 sec. walk
5 min. run
90 sec. walk
5 min. run
5 min cooldown walk

week 4:
5 min. warmup walk
6 min. run
1 min. walk
6 min. run
1 min. walk
6 min. run
1 min. walk
6 min. run
1 min. walk
6 min. run
1 min. walk
6 min. run
5 min. cooldown walk

week 5:
5 min. warmup walk
7 min. run
1 min. walk
7 min. run
1 min. walk
7 min. run
1 min. walk
7 min. run
1 min. walk
7 min. run
1 min. walk
7 min. run
5 min. cooldown walk

week 6:
5 min. warmup walk
8 min. run
1 min. walk
8 min. run
1 min. walk
8 min. run
1 min. walk
8 min. run
1 min. walk
8 min. run
1 min. walk
8 min. run
5 min. cooldown walk

week 7:
5 min. warmup walk
9 min. run
1 min. walk
9 min. run
1 min. walk
9 min. run
1 min. walk
9 min. run
1 min. walk
9 min. run
1 min. walk
9 min. run
5 min. cooldown walk

week 8:
5 min. warmup walk
14 min. run
1 min. walk
14 min. run
1 min. walk
14 min. run
1 min. walk
14 min. run
5 min. cooldown walk

week 9:
5 min. warmup walk
19 min. run
1 min. walk
19 min. run
1 min. walk
19 min. run
5 min. cooldown walk

week 10:
5 min. warmup walk
29 min. run
1 min. walk
29 min. run
5 minute cooldown walk

Graduation is just a solid hour of running

Full program can be found here with approximate BPM's for training
http://www.djsteveboy.com/fw210koutline.html