Couch to 5K, Week 5 COMPLETE, 20 Min Run Done, Pic

Hello Kim,  this is the entire Couch to 5 K, 9 week program if you're unable to download the podcasts, or if you just don't want to use them.

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: Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)	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)	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)
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)	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)	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)
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)	Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
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)	Brisk five-minute warmup walk, then: Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 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).

FANTASTIC!!!!!  I'm so happy for you and it reassuring since I'm up for the 20min run next week.  Are you signed up for a 5k?  It's coming up fast :)   I'm heading out for the 2nd session of week 4.   I'll update my post when I get back in....I went to see a friend run a 10k and everyone seemed to have that long lean runner's built.    But I hear there is a division for us scrappers...we're Clydesdales. LOL   Right now, I feel more like the tortoise but hell I am finishing this race LOL  

OK, I'm back and done my run.....WOOO HOOO (but damn was it cold)   Hey Shani were you able to get back on week 5?   Come on your in the home stretch and I spit out my coffee laughing at the bunny runner!!!   You're a riot!

Love,
Georgeann

Thanks Jorjandu

It wasn't as bad as I thought I just felt like it took forever but I did it and I am glad.  
I am not going to run a 5K because my knees are getting beat the hell from this program and I just really want to fini**** and be done.   My poor knees are in constant pain and once I am done I will be retiring from running, unless they make a drastic improve and if they do then sure I would run a 5K.

You can totally do it,  it was kind of fun to beat my mental block and get it done.

Alright Andrea glad to hear your joining us.   Yeah it is amazing how much difference the music can make, there are several people who tried doing roberts version but his music is just way to boring.

I do it Mon,Wed,Fri.   I post on those days,  can't wait to hear your feedback on your runs.   We can all do this together.

Congrats on getting started. 

Lee....did you have a knee injury before the c25k?  I've heard about the knee pain expecting it soon.....but so far so good.  I think I'm running really slow though.  Next run, I'm gonna track my pace and maybe step it up a bit but not to the point of pain :)  My goal is to finish a 5k ......I think I'm hitting belly dancing after this :) 

Georgeann

Yeah I tore my ligament in my right knee last year but it was pretty much healed before I started this.   This morning it wasn't just my right knee in pain but my left knee also.  The doctor said I have a slight sprang in the right one again but to keep it iced so I do.

When I'm standing and then go to walk it makes a loud snap noise.  Kind of scary.

Also my knees are pretty old so I think that has something to do with it.   LOL.

Yup I did day one of week 5 over again today. It was rough lol. I am sooo not ready for the 8 min ones so I think I'll keep on week 5 till you get there so we can be partners. I'll still be one day ahead cause I'll do it M, W, F......I can not do these at home on my treadmill. It seems 10 times harder lol. So all next week I'll do 5 and then start on week 6 the 30th.

I was looking for a African American playboy bunny to put it up as me but when I saw that dude's pic I bust out laughing!!! Hopefully I'll be in Onderland next week!

Great job Shani, 

Why do you think your not ready for the 8 minutes?  If you are on track with the program then you are ready,  don't let your head block you.   


 

I haven't been on the program for a lil over a week now. Didn't do any exercise. I had constipation real bad and that lead to me getting terrible hemroids. I had to take off from work I was in so much pain. So exercising was out. Today the 5 min runs killed me. I hadn't finished week 4 but wanted to keep it going, so I jumped right back in. Next week I'm ready to go back to my normal routine of C25K M,W,F and spin class T,Th. Needless to say, no way my burnin azz was gettin on a lil bike seat LMAO

Shani,   You know what after I posted that I remembered you were having the roid issues and were down for a minute, but now that you are back.  You keep on keeping on girl.   

I am glad you see you jumped right back in the game cause a lot of people when they get thrown off they don't come back but you took your time and your back on it,  I'm proud of you for that.

I can't don't them dam spin classes they hurt my butt way to much.  I told the story of the hell I experienced at a spin class, it was not cute.  LOL. 

But don't fret over the 8 minutes,  I was thinking it was going to kill me and it wasn't as bad as I thought.