couch to 5K

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WEEK 6!  Yes, we are on week 6 of Couch to 5k. I wonder how many of you are still around.  It’s gotten so quiet around here of late.  There a few regulars that I see check in here or on Facebook but not as many as the initial *Who wants to join us for C25K* post.  Where did everyone go?!  Regardless, I am so proud of you that stuck it through this long.  Go ahead and give me a shout-out, even if you are on a different week, even if you are at the beginning of the C25K program.  For those of you  on week 6, have you surprised yourself so far?  Go ahead, reach around and give yourself a big pat on the shoulder.

Week 5

(Day 1) 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)

(Day 2) 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)

(Day 3)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6

(Day 1) 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)

(Day 2) 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)

(Day 3)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Quite a few of you have asked me how to breathe when you run, for fear of hyperventilating and/or passing out. I totally understand this feeling, even after three years of running. Truthfully, I don’t get breathless until I have been running 20+ minutes and I have picked up my pace.

Over time, your body will become conditioned to running and your heart will get used to it. Really. It just might take three years like it did for me. JUST KIDDING!!! I don’t want to scare anyone OUT of running. Anyhoo, the best way to breathe while running is in through your nose and out through your mouth. Nice, deep inhales…..long exhales. The inhales bring much needed oxygen to your muscles, the exhales let it all out (there is probably a more scientific explanation than that but whatever).

Inhale through the nose, exhale through the mouth.

Go ahead, try it.

I have been known to take a whole run and concentrate on HOW I breathe vs HOW I run. The breathing is very important.

I don’t want any of you lovely ladies passing out on me.

Happy Running!

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I’m a runner, on my way to becoming a marathoner. I am 42 years old and have found a peaceful acceptance of my body. Through running, I have discovered who I am, besides a mom to three kids and a wife to one. I truly enjoy sharing my love of fitness with others while empowering and motivating women to conquer their fear of the unknown. In my spare time, I manage the Run with the Sisterhood Facebook page, work here and there for Zooma Women’s Race Series, and work part-time at our local YMCA.