Before iphones, or podcasts you had to time yourself and it was a little messy and a lot to remember, then podcasts came out and you could download the podcasts for free and those were amazing. Now there are apps for this. However you do this, it is a very easy plan to follow. The great thing about these are, you can repeat weeks if you need too. You go at your own pace or follow the plan exactly if you are able. I was one that ended up repeating weeks sometimes multiple times. If I could not get through a day without stopping running, I would repeat that day the next time I ran. (trust me I did this A LOT) Do not get discouraged. Keep trying.
Now, I can easily run 5 miles plus. Though I am one of those people that after around 45 mins, I get really bored running. I start bartering with myself. It is quite a comical conversation. "If you just run another mile, than you can do 5 less push ups, if you stop you have to do 5 more." "Why are we still running, no one is watching, you can stop... no keep going, just go to the next bridge, you can do it" Those are some snippets. Funny convos. I am my worst enemy sometimes. Some days the hardest part of my run, is just getting out of the door. I know the first 3-5 mins are going to be my hardest. My body takes some time to get accustomed to the run. My muscles are tight, my lungs hate me, but once that first few minutes are up. I get into a rhythm, my breathing evens out and I really enjoy the run. I enjoy the feeling I get from the run. Most people will tell you the hardest part of running is getting out the door. So throw on those shoes and just do it. Just force yourself to get out there. Even if you end up walking part of the running section in this Couch Potato to 5k run, still do it. Just by attempting this, you are better than someone sitting on the couch being a couch potato.
The 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:
| Brisk five-minute warmup walk, then do two repetitions of the following:
| Brisk five-minute warmup walk, then do two repetitions of the following:
|
| 4 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
|
| 5 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
| Brisk five-minute warmup walk, then:
| 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). |
Have a very fit day!
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