Training Schedule

AsellusReborn

I will be using the official CoolRunning C25K training schedule, found here:

http://www.coolrunning.com/engine/2/2_3/181.shtml


To sum:

Week 1 - 7/30 through 8/5:

Workout: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


This workout should be done 3x this week - find a schedule that works for you. MWF? T/Th/Sat? It's only 25 minutes - you can find the time!



Week 2 - 8/6 through 8/12:

Workout: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


This workout should be done 3x this week.


Week 3 - 8/13 through 8/19:

Workout: 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)

This workout should be done 3x this week.

Week 4 - 8/20 through 8/26:

Workout: 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)

This workout should be done 3x this week. Congratulations - you're almost halfway there!



Week 5 - 8/27 through 9/2:

Workout 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)


Workout 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)


Workout 3:
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.


Stick with it - it's getting harder but you can do it!



Week 6 - 9/3 through 9/9:


Workout 1: 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)


Workout 2: 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)


Workout 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.



Week 7 - 9/10 through 9/16:

Workout: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).


This workout should be completed 3x this week.


Week 8 - 9/17 through 9/23:

Workout: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

This workout should be completed 3x this week.


Week 9 - 9/24 through 9/30:

Workout: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

This workout should be completed 3x this week - and then you'll have completed the C25K! (But why stop there?)

joyfulteach

I've downloaded the c25k by Guy Hoffman app for android. It has the entire program for free. :-)

AsellusReborn

I wish I could download an app! My iPhone is the first version so new apps don't work on it unfortunately

indygirl2012

The app is awesome, it lets you play your music, then automatically turns it down when it tells you whats next. It tells you when you're halfway through too. So cool

triskele

My phone doesn't do apps at all, but the whole music and giving cues sounds nice. I'm running with a sweaty death grip on a stop watch. It's old-school, but it works.

carolemack

My phone doesn't do Apps either. My son gave me his Ipod which is newer than mine and I was able to download the App on that, my Ipod is one of the first versions and couldn't download Apps on it, you needed to have a newer version. My son's works great...I love it!