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.
https://runnerclick.com/sunburn/
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.
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
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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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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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.