Couch-to-5k Tracking
ACTUAL RUNS
Week 10 (11/5/09 – 11/11/09)
C25k – Week 5
11/5/09 Day 1 – I did it all! (However I’m no longer really tracking distances or time.)
11/8/09 Day 2 – Completed the full workout again!
11/10/09 Day 3 – TBD
Week 9 (10/29/09 - 11/4/09)
11/1/09 Attempted Week 4, but crapped out before the last 5 minutes of running.
Week 8 (10/22/09 - 10/28/09)\
No runs this week.
Week 7 (10/15/09 - 10/21/09)
No runs this week.
Week 6 (10/8/09 – 10/14/09)
No runs this week.
Week 5 (10/1/09 – 10/7/09)
C25k – Week 4
10/5/09 Total time ~12:30, .5 miles? (ran 3 minutes, walked 1.5, ran 2, walked 1, ran 1)
10/7/09 Total time: 23:28, ~1.2 miles? (ran all but the last 5 minute interval)
Week 4 (9/24/09 - 9/30/09)
C25k – Week 3
9/27/09 Total time: 34:48, 2.2 miles
9/30/09 Total time: 32:31, slightly less than 2.2 miles
Week 3 (9/17/09 – 9/23/09)
C25k – Week 3
9/21/09 Total time: XX:XX, 2.2 miles (messed up the timing, but I ran all my intervals!!)
Week 2 (9/10/09 - 9/16/09)
C25k – Week 3
9/12/09 Total time 37:37, 2.2 miles (all intervals, minus 1.5 min running)
9/13/09 Totatl time 35:25, 2.2 miles (all intervals, minus last minute running)
Week 1 (9/3/09 – 9/9/09)
9/5/09 2.1 mile hike (1 hour)
9/6/09 Walked (on a hilly trail) 57 minutes
9/7/09 8.2 mile hike (3 hours)
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Week 11 (11/12/09 – 11/18/09)
Week 12 (11/19/09 – 11/25/09)
RACE DAY – 11/26/09
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C25K Schedule
W1 – Alternate: Run 1 minute, Walk 90 seconds (8 intervals)
W2 – Alternate: Run 90 seconds, Walk 2 minutes (6 intervals)
W3 – Alternate: Run 90 seconds, Walk 90 seconds, Run 3 minutes, Walk 3 minutes
W4 – Repetitions x 2: Run 3 minutes, Walk 90 seconds, Run 5 minutes, Walk 2-1/2 minutes (32 minutes total)
W5 – (Day 1)Run 5 minutes, Walk 3 minutes (Repeat x3);(Day 2)Run 8 minutes, Walk 5 minutes (Repeat x 2); (Day 3)Run 20 minutes
W6 – (Day 1)Run 5 minutes, Walk 3 minutes, Run 8 minutes, Walk 5 minutes, Run 5 minutes; (Day 2)Run 10 minutes, Walk 3 minutes ( Repeat x 2 ); (Day 3)Run 25 minutes
W7 – Run 25 minutes (2.5 miles)
W8 – Run 28 minutes (2.75 miles)
W9 – Run 30 minutes, or 5k (3.1 miles)
1 Response to "Couch-to-5k Tracking"
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August 30, 2008 at 7:40 pm
Good to see someone else participating in the Couch-to-5K. I just finished my third week and have lost almost 10 lbs (my next weigh in is Monday…hopefully I’ll see a few more lbs come off). The C25K is something that has helped me tremendously. Good luck with your pursuit of shedding the weight!
P.S. I like your C25K tracking system!