Monday, May 16, 2011

C25K Program (Couch To 5K)

C25K

ONE ~ Brisk 5 minute warm-up walk. Then alternate 60 seconds of jogging with 90 seconds of walking for a total of 20 minutes.
~ One ~ Two ~ Three ~

TWO ~ Brisk 5 minute warm-up walk. Then alternate 90 seconds of jogging with 2 minutes of walking for a total of 20 minutes.
~ One ~ Two ~ Three ~

THREE ~ Brisk 5 minute warm-up walk. Then do two reps of the following: jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes.
~ One ~ Two ~ Three ~

FOUR ~ Brisk 5 minute warm-up walk. Then jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2 1/2 minutes, jog 3 minutes, walk 90 seconds, jog 5 minutes
~ One ~ Two ~ Three ~

FIVE ~ Brisk 5 minute warm-up walk. Then jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 8 minutes, walk 5 minutes, jog 8 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 20 minutes with NO walking.
~ One ~

SIX ~ Brisk 5 minute warm-up walk. Then jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 10 minutes, walk 3 minutes, jog 10 minutes.
~ One ~

Brisk 5 minute warm-up walk. Then jog 25 minutes with NO walking.
~ One ~

SEVEN ~ Brisk 5 minute warm-up walk. Then jog 25 minutes with NO walking.
~ One ~ Two ~ Three ~

EIGHT ~ Brisk 5 minute warm-up walk. Then jog 28 minutes with NO walking.
~ One ~ Two ~ Three ~

NINE ~ Brisk 5 minute warm-up walk. Then jog 30 minutes with NO walking.
~ One ~ Two ~ Three ~


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