I pressed the start button on the stopwatch as I left the driveway in a brisk walk. After walking down the road about 20 steps, I started looking for the Week 1 podcast for use on Day 2 of the Couch-to-5K (C25K) program by Robert Ulrey. I found Weeks 2 – 9 but not Week 1. By the time I was about ½ K into the walking portion, I had figured out that iTunes ate my podcast the last time I synced my iPhone with iTunes. As Pooh is prone to say, “Oh, bother!”
While continuing my brisk walk, I started reviewing my options. I listed them as (1) return to the house and get Week 1 or, (2) do W1D2 from memory or, (3) do W2D1. I chose to promote myself to Week 2 Day 1.
As a reminder, the following are Weeks 1 – 9 of the C25K program:
All weeks begin with a 5 minute warm up in a brisk walk, following by intervals of jogging and walking for timed intervals (s=seconds and m=minutes).
Week 1 - jog 90s, walk 90s (do this 8 times).
Week 2 - jog 90s, walk 2m (do this 6 times).
Week 3 - jog 90s, walk 90s, jog 3m, walk 3m (do this 2 times).
Week 4 - jog 3m, walk 90s, jog 5m, walk 2.5m, jog 3m, walk 90s, jog 5m.
Week 5 - jog 5m, walk 3m, jog 5m, walk 3m, jog 5m.
Week 6 - jog 5m, walk 3m, jog 8m, walk 3m, jog 5m.
Week 7 - jog 25m.
Week 8 - jog 28m.
Week 9 - jog 30m.
W1D2 - My 5K time today was 49:44 (I used W2D1 podcast).
W1D1 - My 5K time today was 51:45.
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Oh, I think I get it. The podcast tells you when to walk and when to jog, right? Does it have music in the background? This sounds great because I wanted to try to couch to 5k thing but I hate checking my watch. When I'm getting tired, I almost stare at my watch the whole time and end up hating the jog part. This would be much better.
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Yes, the podcast from Robert Ullrey’s Podcasts for Running (at http://www.ullreys.com/robert/Podcasts/index.html) has techno music and Robert tells you when to run and when to walk. It is nice.
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