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Going from Couch to 5k June 16, 2009

Posted by junkytrunk in Uncategorized.
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<UPSOT Chariots of Fire>

With more and more of us getting off our asses and onto a running path, it’s important for us to be diligent about our training (lest we collapse from cramps or in exhaustion the middle of a marathon). Here’s a simple regimen that’ll help us prepare for the next run!

Workout 1

Workout 2

Workout 3

1

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

2

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

3

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 90 secs
Walk 90 secs
Jog 3 mins
Walk 3 mins

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 90 secs
Walk 90 secs
Jog 3 mins
Walk 3 mins

Brisk five-minute warmup walk, then do two repetitions of the following:

Jog 90 secs
Walk 90 secs
Jog 3 mins
Walk 3 mins

4

Brisk five-minute warmup walk, then:

Jog 3 mins
Walk 90 secs
Jog 5 mins
Walk 2.5 mins
Jog 3 mins
Walk 90 secs
Jog 5 mins

Brisk five-minute warmup walk, then:

Jog 3 mins
Walk 90 secs
Jog 5 mins
Walk 2.5 mins
Jog 3 mins
Walk 90 secs
Jog 5 mins

Brisk five-minute warmup walk, then:

Jog 3 mins
Walk 90 secs
Jog 5 mins
Walk 2.5 mins
Jog 3 mins
Walk 90 secs
Jog 5 mins

5

Brisk five-minute warmup walk, then:

Jog 5 mins
Walk 3 mins
Jog 5 mins
Walk 3 mins
Jog 5 mins

Brisk five-minute warmup walk, then:

Jog 8 mins
Walk 5 mins
Jog 8 mins

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

6

Brisk five-minute warmup walk, then:

Jog5 mins
Walk 3 mins
Jog 8 mins
Walk 3 mins
Jog 5 mins

Brisk five-minute warmup walk, then:

Jog 10 mins
Walk 3 mins
Jog 10 mins

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

7

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

8

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

9

Brisk five-minute warmup walk, then jog 3 miles (or 30 mins). Brisk five-minute warmup walk, then jog 3 miles (or 30 mins). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 mins).
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Comments»

1. ninjarapsarap - June 17, 2009

Let’s go, guys! Let’s get off our asses! =)


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