So the Covenant Health 1/2 marathon and 5K is in Knoxville on April 3rd; just a few weeks after our competition ends. Several people have asked me about the C25K program (Couch Potato to 5K). It is a program that prepares you to run a 5K in 9 weeks. I think they classify walking at 3.5mph and running at 6.0mph. You can find more info on the website or there are applications for a minimal fee on several smart phones. If anyone has done this please add your comments or if anyone is interested in running the race in April lets put together a team. If you are not in Knoxville, google and see if there are any races coming to your area in April.
Here is how the plan works in a nutshell.
Week 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 2
Brisk five-minute warmup walk.
Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 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)
Week 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)
Week 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)
Week 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)
Week 7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)
Week 8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)
Week 9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)
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