Couch to 5K

COUCH to 5 K

Each week: Below you’ll see videos of a person going through what we’ll do…. look it over at you’re leisure. Also: the weekly running time is in the chart below.

week 10

Running in the SUN – sun screen and what to do if getting sunburnt. 

Sunburn a Triple Threat for Runners: Pain, Blisters, Cancer

Week 9,  May 25th

It’s going to be hot today – assure to bring water (and sun screen as needed). It also tends to get extra hot being on/next to the TURF field. See below. 

Today we’ll continue with the longer jog (25 min), but safety first – so just walking is perfectly acceptable as we’re not used to this hot weather. 

 
 
 
Surface temperatures of artificial grass are about 20-50° F higher than natural grass and typically reach the same temperature as asphalt pavement. The highest temperature measured during research was 200° F. Wow!
 

Week 8

Things are getting a little more serious 🙂

Today we’re at the level of not alternating walk and run anymore. Goal: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

That said – we have to listen to our bodies. We should not push ourselves to the point of extreme discomfort, or risking injuries. GOOD LUCK!!!

Week 6 & 7

Nicely done – we did 3 walk 5 run, 3 walk, 8 run, 3 walk , 5 run

Just keep pushing yourselves and progress will follow

 

Week 5. 

Another track meet at Churchill today. We’ll have to be flexible and walk the neighborhood instead. 

Week 4: 

Running in a Thunder storm – what to do.

https://www.midliferunning.com/running-during-a-thunderstorm.html

Also, next week there’s another Track-Meet so we have no access to the field at Churchill. 

Sign up for a race for a cause: Bark in the Park; https://secure3.convio.net/ghs/site/TR/BarkinthePark/General?pg=entry&fr_id=1120

 

Week 3  :  we had last week cancelled due to track meet at the Churchill field. 

see the tasks/times involved below. 

Also, RUNNING in the RAIN: https://www.youtube.com/watch?v=viYULqZAjvM

Good luck !!

Do you feel ready for a MARATHON? https://www.eugenemarathon.com/

 

Week 2:

Gear & being prepared: Check your shoes, socks, clothing, hydrate (do you have a water bottle), go to bathroom….warm-up/ stretch. Let’s go to the track. Feel free to wear headphones to listen to preferred music to get you in the mood.

Week 1: see info below: 

This week we’ll do these activities. 

Training Schedule

Week 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 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
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)
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 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)
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)
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 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)
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)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 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)
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)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Week 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.

Here is videos of someone doing the week 9 weeks.

Comments are closed.