Couch to 5k Running

juno

dora37 wrote: »

I need a bit of help to understand week 3!

Here is what it says on the webste:

This week you'll have a Brisk five-minute warmup walk. You will then have 2 repetitions of the following:
Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down.

I don't understand the bit in green -where does the 15 minutes come into it? The whole session takes 26 minutes and the bit before adds upto 18 minutes, so am a bit stuck on this bit.

Any ideas, short of listening all the way through the podcast?

Thanks.

You're including the last 3 min walk, which you don't need to as then you go onto the 5min cool down walk.

So it's 5min warm up, 15mins alternating, 5min cool down.

harryharp

I was wondering if anyone out there has finished the Couch to 5K programme and has managed to download the Gateway to 8K one http://www.djsteveboy.com/gw28k.html
I've had no success downloading this one at all- even tried burning it onto a CD first but it didn't work . I'm wondering if it's because I've got a Sony Walkman mp3 player and not an ipod?

kiraroo

i'm on week 7 and my legs have been really hurting this week. It also gets quite windy where i live so running into the wind has been such a pain.

I went out and at last bought some proper trainers at last. I decided on some Asics 1300 as i slightly over pronate when i run. Looking forward to trying them out tomorrow.

Charlies50

Well I am really proud of myself and was grinning from ear to ear. I have completed the first run of week 5 which included 3 five minute runs with a walk of three minutes in between. :j

Not sure about doing run two of week 5 as I know this is longer. Dont know whether I should stick with run 1 for now.

juno

Charlies50 wrote: »

Well I am really proud of myself and was grinning from ear to ear. I have completed the first run of week 5 which included 3 five minute runs with a walk of three minutes in between. :j

Not sure about doing run two of week 5 as I know this is longer. Dont know whether I should stick with run 1 for now.

Why not try it, then if you feel you really can't do it you can just drop down to the earlier one?

KeepYourChinUp_2

Sunday18th will be last run of week two.

chocaholic2009

Hi All! I'm in week 2 of the Couch to 5k programme. Have really been enjoying it, although I'm a bit worried about the harder runs to come. Monday 19th will be my second run of week 2 - so I'm not far behind you KeepYourChinUp!

KeepYourChinUp_2

chocaholic2009 wrote: »

Hi All! I'm in week 2 of the Couch to 5k programme. Have really been enjoying it, although I'm a bit worried about the harder runs to come. Monday 19th will be my second run of week 2 - so I'm not far behind you KeepYourChinUp!

Welcome chocaholic. Completed week two start week three tomorrow (tuesday) Sounds like you have done what my GF did and listened/read the later runs. Are you using the podcast version or timing your self and are you road running it or pounding the treadmill?

chocaholic2009

I'm doing the Robert Ullrey podcast - I need to have someone to tell me to start running, otherwise I might just keep on walking! We've got a track around our local park - so I walk to it for 5 minutes, then run around the track. It's 2k in total, so at the moment am going around it for 1 and a half times. Eventually, I'll need to run from the house, around the park twice, and back again to make it a 5k run. Sounds scary but not impossible!

KeepYourChinUp_2

chocaholic2009 wrote: »

I'm doing the Robert Ullrey podcast - I need to have someone to tell me to start running, otherwise I might just keep on walking! We've got a track around our local park - so I walk to it for 5 minutes, then run around the track. It's 2k in total, so at the moment am going around it for 1 and a half times. Eventually, I'll need to run from the house, around the park twice, and back again to make it a 5k run. Sounds scary but not impossible!

Yes we are using ullreys podcast too GF says shes going to write to him if she completes the whole 9 weeks. We have to keep adapting our route as we walk fast run longer and as we run from her home which is a very hilly area finding a reasonable route is quite challenging. I must admit the thought of running for over 10 minutes is a bit scary as i havent done that for over 20 years and i dont think the gf has ever .