c25k

Couch to 5k (c25k) is a program that will train a non-runner (ME) to be able to run a 5k in 9 weeks.  I started this program with a great group of bloggers organized by Jasmine from Eat.Move.Write. 

Week 1 -
5 minute warm up
20 minutes - Alternate 60 second running / 90 second walking
5 minute cool down
Run Dates - 5/4/11, 5/6/11, 5/8/11

C25k Week 1 Playlist
Rolling in the Deep - Adele
Mercy - Duffy
Run the World - Beyonce
On the Floor - Jennifer Lopez ft Pitbull
Hello Good Morning - Dirty Money & TI
Buyou - Keri Hilson & J. Cole
More - Usher
Last Night (Remix) - Diddy ft Keyshia Cole

Week 2 -
5 minute warm up
20 minutes - Alternate 90 second running / 2 minutes walking
5 minute cool down
Run Dates - 5/11, 5/13, 5/16

C25k Week 2 Playlist (loved week 1 so much it stayed the same)
Rolling in the Deep - Adele
Mercy - Duffy
Run the World - Beyonce
On the Floor - Jennifer Lopez ft Pitbull
Hello Good Morning - Dirty Money & TI
Buyou - Keri Hilson & J. Cole
More - Usher
Last Night (Remix) - Diddy ft Keyshia Cole

Week 3 -
5 minute warm up
18 minutes - 90 sec run / 90 sec walk / 3 min run / 3 min walk *Repeat x2
5 minute cool down
Run Dates - 5/18, 5/20, 5/22

C25k Week 3 Playlist (had to speed it up a bit for the 3 minute runs!)
What Them Girls Like - Ludacris ft Chris Brown & Sean Garrett
Trade it All, Pt 2 - Fabolous ft P. Diddy & Jagged Edge
Dancin for Me - J. Lewis ft FloRida
The New Workout Plan - Kanye West
Swing Ya Rag - T.I. ft Swizz Beatz
Guilty - Usher ft T.I.
Anything - Jay Z ft Usher & Pharrell

Week 4 -
5 minute warm up
21.5 minutes - 3 min run / 90 sec walk / 5 min run / 2.5 min walk / 3 min run / 90 sec walk / 5 min run
5 minute cool down
Run Dates -