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Added on September 22, 2006 Kitty8Toto (29)
This is a modification of the workout on CoolRunning.com, expanded from 9 weeks to 13 weeks so old farts like me can make it to the end. I personally like being able to measure by time instead of worrying about trying to measure my distances.
- 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 3/4 mile (or 8 minutes)
- Walk 1/2 mile (or 5 minutes)
- Jog 3/4 mile (or 8 minutes)
- Week 8 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)
- Week 9 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
- Week 10 Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
- Week 11 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
- Week 12 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
- Week 13 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Muscle Groups: Full Body
Tags: time or distance, couchto5km
