Couch to 5K in 9 Weeks

Thanks to everyone who has been coming out to our training sessions on Tuesdays and Thursdays, and indulging us with the photos and videos :) Everyone is doing great!

 If you have not seen them, here's a slideshow of the training photos and videos:



I wanted to post a little information about the program we are following during these training sessions so you know what to do if you want to train on your own or have to miss a training session.

The program is Couch to 5K (http://c25k.com/) and it increments how much you run every week, so it's important that you do the 3 workouts each week to be ready for the following week. Here is a handy checklist of each workout: http://shepherdweb.com/lab/2007/Couch-to-5K/Couch-to-5K.html

We are currently on week 2 -- run 90 seconds/walk 2 minutes for 20 minutes after a 5 min warm up walk. We will do that again on Thursday and then you should do it again on your own on Saturday or Sunday. Next week we will be doing 2 rounds of this: run 90s/walk 90s/run 3 min/walk 3 min. Don't be intimidated; if you do the 3 training sessions this week, you will be ready and we'll take all the run segments slow! I know you guys can do it!

Here is a list of things you can use to help you when you need to do workouts on your own:

• download the podcasts and load them into your mp3 player. These have music and tell you when to run and walk. You can download them from iTunes or from this page http://c25k.com/ (scroll down to the podcast section).

• if you have an iPhone, they have an app for that! :) It has the intervals programmed into it and you can use your own music. Details at http://c25kapp.com/

• buy an interval watch -- make sure it supports multiple intervals

Let me know if you have any questions.