Couch to 5K = Finished….

… but we’ve only just begun!

Tyler and I are proud to have finished this program (about 3 weeks ago) and we have each other to thank for it.  We also appreciate the support from our families.

I think it’s safe to say we are joggers now.  We run 30 minutes (3 miles) 3 times a week.

Our first “race” will be in August – A Midsummer Night’s Run 5K.  I’ve heard it’s a great time!  If you run and you have $20 to spare, I hope you sign up.

I’m including the entire 9 week plan below and I apologize for the poor formatting. 

Week/Day

1

D1:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

D2:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

D3:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

D1:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

D2:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

D3:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

D1:  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)

D2:  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)

D3:  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)

4

D1:  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)

D2:  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)

D3:  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)

5

D1:  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)

D2:  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)

D3:  Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

6

D1:  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)

D2:  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)

D3:  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

7

D1:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

D2:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

D3:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

8

D1:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

D2:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

D3:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

9

D1:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

D2:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

D3:  The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).