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COUCH TO 5K

lawdhelpme2
lawdhelpme2 Posts: 149
edited September 2024 in Fitness and Exercise
So on week three I'm not really understanding how to do the program. It says do two reps can someone help and for how long am I doing this, is it for 30 minutes?

Replies

  • tpycha126
    tpycha126 Posts: 217 Member
    I am also on week three. You are supposed to repeat:: 90 seconds jogging, 90 seconds walking, 3 mins jogging, 3 mins walking.
  • trinity77
    trinity77 Posts: 35 Member
    week three is -
    walk 5 min ( warm up)
    jog 90 sec
    walk 90 sec
    jog 3 min
    walk 3 min
    jog 90 sec
    walk 90 sec
    jog 3 min
    walk 3 min
    walk 5 min (cool down)

    there's really good apps available for iphone or you can download podcasts for your ipod/mp3 player that will help you to know when the intervals start and finish.

    good luck!
  • melizerd
    melizerd Posts: 870 Member
    There is a 5 min warm up (walking) and a 5 min cool down (walking) so the middle is where you are doing the reps.

    So you're work out will look like this from beginning to end:

    Warm up 5 min
    jog 90 seconds
    walk 90 seconds
    jog 3 min
    walk 3 min
    Jog 90 seconds
    walk 90 seconds
    jog 3 minutes
    walk 3 minutes
    cool down 5 min
    for a total of:
    28 min. Not every week is exactly 30 min (week 1 is 31 min, week 2 is 29 min).

    It's why the phone app is wonderful because it just tells me when to walk and run I don't have to figure anything out LOL. Hope that helps!

    Edit I was really slow typing LOL
  • Lissajoy08
    Lissajoy08 Posts: 35
    I actually downloaded the couch to 5K Android App on my smartphone. You can listen to your music in the background while you run and then when you need to start jogging or start walking again, your music quiets down and you hear a ding! :)

    It is awesome! I have the free version and you can buy the upgraded version for 2 or 3 bucks I think.

    I think it's available on most smart phones. The free one is called C25K lite and the upgrade one is called C25K Pro.

    It's a great program and I am doing week 3 as well.
  • lindak71
    lindak71 Posts: 92 Member
    It's an awesome program so stick with it! I did the program for distance (not time) since I was running about a 12 minute mile. I wanted to make sure I could run a full 5K at the end. I can easily run 4 miles now and am down to a 10 minute mile! I love running now!
  • Pseudocyber
    Pseudocyber Posts: 312 Member
    I did the program for distance (not time) since I was running about a 12 minute mile.
    Hi lindak71 - I thought time was the only option, because I'm not getting the 5k in before my time runs out, I thought it's going to get me up to the distance.

    How do you change it to distance based? I can't find the setting.

    Thanks,

    PC
  • maddymama
    maddymama Posts: 1,183 Member
    The goal of C25K is just to get your running for 30 minutes straight.... and gets you at about 5K if you run 10 minute miles.

    I finished the program, ran a week or two at the top time, then went back and did weeks one and two again as interval training to get my pace up. I do the runs FAST and the walks at a slow recovery jog. I've dropped my 5K time from a 31:39 to a 27:23 in about a month.
  • PixieGoddess
    PixieGoddess Posts: 1,833 Member
    I did the program for distance (not time) since I was running about a 12 minute mile.
    Hi lindak71 - I thought time was the only option, because I'm not getting the 5k in before my time runs out, I thought it's going to get me up to the distance.

    How do you change it to distance based? I can't find the setting.

    Thanks,

    PC

    I highly doubt there's an app for it, but the original plan on coolrunning.com has it broken down by both time and distance, and you pick which you'd rather follow. Most people follow time since calculating distance is difficult if you don't run on a track.

    I am also a C25K graduate. I did time and was NOT running 5k by the time I was done. But that was fine, I just kept increasing my distance (and time) until I WAS running 5k. I still only run about 12-12.5mm but speed has never been a priority for me.
  • lawdhelpme2
    lawdhelpme2 Posts: 149
    Thanks for all the support. I am trying to kick up my workouts a notch and I am hoping to make it through this program. Wish me luck.
  • lawdhelpme2
    lawdhelpme2 Posts: 149
    It's an awesome program so stick with it! I did the program for distance (not time) since I was running about a 12 minute mile. I wanted to make sure I could run a full 5K at the end. I can easily run 4 miles now and am down to a 10 minute mile! I love running now!
    [That is awesome]
  • lindak71
    lindak71 Posts: 92 Member
    I did the program for distance (not time) since I was running about a 12 minute mile.
    Hi lindak71 - I thought time was the only option, because I'm not getting the 5k in before my time runs out, I thought it's going to get me up to the distance.

    How do you change it to distance based? I can't find the setting.

    Thanks,

    PC
  • lindak71
    lindak71 Posts: 92 Member
    I just went by the distances suggested, so it was taking me longer than the 30 minutes alotted. When I ran my first 5K I finished in just under 35 minutes. My 1st 5K this season set my personal best at 31:55. I'm trying to get the next one (highly doubt it will happen on 8/7 since I'm doing the Damon Runyon 5K for Cancer research at Yankee Stadium) at under a 10 minute mile pace!
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