My Transformation

Saturday, July 23, 2011

PRE-C25K

Today, someone asked about coming up with a schedule that would help an individual who TRULY wants to go from the COUCH to the 5K (C25K for programs go to ) but isn't fully there. Is there a PRE-C25K?!?


After looking around online, it didn't look like anything was in place. I'd have to imagine that there are MORE people who aren't there yet, so I decided to put this together to share with others who may be in that boat. Who knows, maybe my schedule will make it onto the C25K page!! ;)

For starters, anyone who has been sedentary may have trouble walking, so let's start there. You will need to do what you are most comfortable with. For some, that may be walking 5 minutes, for others, it may be 15, and still some could start out by doing 30 minutes of non-stop walking. Wherever you start, you need to build up weekly until you can do 30 minutes of walking three times per week. If you can only do 5 minutes, that's OKAY (it's better than NO minutes, right?). Do those 5 minutes three times a week giving yourself a day to rest in between (Sunday/Tuesday/Thursday, Monday/Wednesday/Friday, Tuesday/Thursday/Saturday, or Wednesday/Friday/Sunday). The next week increase it to 10 minutes. You can increase by 5 minute increments. After 6 weeks, you should be walking 30 minutes three times per week.


At this point, you are ready to add in some jogging. The C25K has you walk and then go right into your run. Personally, after the warm-up walk, I think it's important to stretch your muscles. You should do this BEFORE you begin your run/jog/walk and AFTER as well. If you need tips on stretching, let me know, and I will be happy to provide some for you.

Here is the schedule you should follow:

PRE-C25K SCHEDULE

Week 1 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 15 seconds of jogging with 2 minutes and 15 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

Week 2 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 30 seconds of jogging with 2 minutes of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

Week 3 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 45 seconds of jogging with 1 minute and 45 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

After these 3 weeks of PRE-C25K, you should be READY to follow the program. Any questions, just ask!!

79 comments:

  1. Thank you for this. Is it okay to share it on my blog (with link/proper credit, of course)?

    ReplyDelete
  2. Absolutely, I would be honored! :)

    ReplyDelete
  3. I'll give you a link back once the post is done. I'll be posting it tomorrow from http://lifeasthefatfriend.blogspot.com/ That's also where I will be posting my updates, which will also be integrating this program. :)

    ReplyDelete
  4. Sounds great...I will check it out when I'm on my laptop!! :)

    ReplyDelete
  5. Here's the link to my post:
    http://lifeasthefatfriend.blogspot.com/2011/07/let-training-begin-pre-c25k.html

    I can't thank you enough!!

    ReplyDelete
  6. LOVE IT Deanna! Just trying to pay it forward however I can. I have said, and maintain, that if someone reaches out, I'm going to show them I'm there for them.

    I can't make them do workouts, I can't make them eat properly, but if someone says, "Hey, do you know ways for me to lose weight?" I'm going to make suggestions (nutrition, exercise, etc.)...then it is up to them to follow through!

    It CAN be done though...I'm proof of that! :)

    ReplyDelete
  7. Hey, would you mind if I shared this on my Sparkpeople page? I just started this today, and I think it is awesome that you put the "pre" program together.

    ReplyDelete
  8. I don't mind, but would you please put a link to the page. Thanks!! :)

    ReplyDelete
  9. Cheryl,

    I just started working on the walking and you mention the stretching, what should I be doing for that?

    ReplyDelete
  10. Is there an Iphone app for this like the C25K program bc that would be fantastic

    ReplyDelete
  11. I was just gonna ask that myself. It's hard to keep track of time when walking/jogging. Please make an iPhone app.

    ReplyDelete
  12. Thank you for your interest. An app is in the making!! :)

    @ghortnicto - During my stretch, I do things that stretch my calf, quads, and hamstrings. I change it every time, but I will incorporate that into the app if I can with specific moves! :)

    ReplyDelete
  13. Now I have to write a Pre-Pre C25k. :)

    ReplyDelete
  14. I actually have that coming too...along with a program. It will be released soon!! :)

    ReplyDelete
  15. I plan on doing this. You've been linked to from my blog, which only has a few viewers as it's personal, but hopefully more will try it and link. c:

    ReplyDelete
  16. Thank you...would love to hear your progress with it...I'm still working on a PRE program to this! :)

    ReplyDelete
  17. Thank you...would love to hear your progress with it...I'm still working on a PRE program to this! :)

    ReplyDelete
  18. I have failed at the C25K a few time because I am just not ready for it! I am very excited that I have found your pre C25k and am hoping it gets things going!

    ReplyDelete
  19. Thank you for this! I just tried w1d1 of the C25K program and wasn't quite able to complete it. I will definitely be starting with yours though. Thank you so much! You are awesome!

    ReplyDelete
  20. @Erin How did you do with it?

    @Anonymous I'm glad you were able to start here!! I can understand not being at the starting point suggested but there wasn't anything that seemed to help others get started.

    ReplyDelete
  21. This is a great program. Did you ever get that app going?

    ReplyDelete
    Replies
    1. Thank you!! It took a back seat to another app, but it is still in the making!!

      Delete
  22. Hey, if you ever did make that app that would be cool! if not I'll just print this off - but yeah this is a great resource!

    ReplyDelete

  23. mcafee.com/activate registered trademarks, company names, product names and brand names are the property of their respective owners, and mcafee.com/activate disclaims any ownership in such third-party marks. The use of any third party trademarks, logos, or brand names is for informational purposes only, and does not imply an endorsement by mfmcafee.com or vice versa or that such trademark owner has authorized mfmcafee.com to promote its products or services.


    office.com/setup is an independent support and service provider for the most secure remote technical services for all Office products. Our independent support services offer an instant support for all software related errors in the devices, laptops, desktops and peripherals. We have no link or affiliation with any of the brand or third-party company as we independently offer support service for all the product errors you face while using the Office. If your product is under warranty, then you may also avail our support services for free from manufacturer’s official website office.com/setup.

    mcafee.com/activate is an independent support and service provider for the most secure remote technical services for all norton products. Our independent support services offer an instant support for all software related errors in the devices, laptops, desktops and peripherals. We have no link or affiliation with any of the brand or third-party company as we independently offer support service for all the product errors you face while using the norton. If your product is under warranty, then you may also avail our support services for free from manufacturer’s official website norton.com/setup.

    ReplyDelete

  24. mcafee.com/activate registered trademarks, company names, product names and brand names are the property of their respective owners, and mcafee.com/activate disclaims any ownership in such third-party marks. The use of any third party trademarks, logos, or brand names is for informational purposes only, and does not imply an endorsement by mfmcafee.com or vice versa or that such trademark owner has authorized mfmcafee.com to promote its products or services.


    office.com/setup is an independent support and service provider for the most secure remote technical services for all Office products. Our independent support services offer an instant support for all software related errors in the devices, laptops, desktops and peripherals. We have no link or affiliation with any of the brand or third-party company as we independently offer support service for all the product errors you face while using the Office. If your product is under warranty, then you may also avail our support services for free from manufacturer’s official website office.com/setup.

    mcafee.com/activate is an independent support and service provider for the most secure remote technical services for all norton products. Our independent support services offer an instant support for all software related errors in the devices, laptops, desktops and peripherals. We have no link or affiliation with any of the brand or third-party company as we independently offer support service for all the product errors you face while using the norton. If your product is under warranty, then you may also avail our support services for free from manufacturer’s official website norton.com/setup.

    ReplyDelete
  25. We provide free office Setup Technical support, customer service & online support for install ms office ,Get Live Chat Help & Support
    norton.com/setup | office.com/setup |norton.com/setup mcafee.com/activate |norton.com/setup |office.com/setup

    ReplyDelete
  26. FilingBuzz® is biggest destination for online Company Registration, Compliance, ITR, GST filing , Food Licence, ISO Certificate Market Place in India.

    Proprietorship Firm Registration
    FSSAI Food License Online
    IE Code Registration
    MSME Registration Online

    ReplyDelete
  27. Norton.com/Setup is best antivirus available in the market. If you want to protect your system online or locally from any unforeseen events Norton is is a must have software in your PC or Mac. Activate your Norton.com/Setup to protect yourself ad your data from your system from malware and antivirus. Browse internet without any hesitation norton will take care of all malicious antiviruses floating all over internet.

    For any concern and help just visit website for Office.com/Setup help and key activation of setup You can do it by yourself if you know how to install office.com/Setup on your PC or Mac or you can call third party companies as well who can do it on your behalf.

    McAfee.com/Activate Since the world is developing each day with new computerized advances, digital dangers, malware, information, and harming diseases have additionally turned out to be increasingly more progressed with every day. These digital contaminations harm a gadget or documents in different ways.McAfee.com/Activate

    ReplyDelete
  28. Norton setup not active; How to setup Norton? Norton Setup gone Product Key; Norton Setup Install; Norton Setup Website; www.norton.com/setup Install norton.com/setup security.
    http://w-nortoncom.com/
    norton.com/setup

    ReplyDelete
  29. Download and install or reinstall Office. You'll use your Microsoft Account for everything you do with Office. www.office.com/setup.
    http://officecom-offiice.com/
    office.com/setup

    ReplyDelete
  30. You can also visit office.com/setup to find out about Office and its applications. Here you will discover various articles committed to helping you all through your Office experience.

    ReplyDelete
  31. Install office setup – Sign-in to you microsoft account and then Enter 25 digit alphanumeric office setup product key on office.com/setup. Select country and language.click on next to start office installation.

    ReplyDelete
  32. In like manner, you can visit the association office.com/setup to use the thing on the web. With the true objective to download and start the thing, you require a thing key.

    ReplyDelete
  33. Norton.com/setup - Get complete security by downloading Norton setup. Install it on your device, and enter the product key for activation. To renew or purchase a subscription, visit www.norton.com/setup.

    ReplyDelete
  34. We are available 24/7 to help you out the complete procedure of download and install of office.com/setup. And also Check out here complete steps for mcafee.com/activate for downloading, installing, uninstalling, and activating, and also get antivirus help for norton.com/setup. For norton activation, get the 25 characters alphanumeric product key from Norton offers hordes of reliable antivirus programs

    ReplyDelete
  35. Microsoft Office comprises a bundle of useful applications and services, each created for individual usage. Word, Excel, and PowerPoint are the most popular Office programs.
    John Clarke

    ReplyDelete
  36. I would first like to thank the author for coming up with the insightful information every time. People if you are also looking for the best GOA Holiday Package, then reach out to Indian Travel Store as we are the best Travel Partners of yours.

    ReplyDelete
  37. The mcafee.com/activate   Internet protection suite and antivirus software are the products designed by mcafee.com/activate   for helping to secure home, business or school systems. 
    One of the renowned tech-giant in today's time is Microsoft. Microsoft Office is available in different versions such as office.com/setupt  2019, Office 365, Office 2016, Office 2013, Office 2010, and Office 2007. It is one of the best software suite for any PC.

    ReplyDelete
  38. What an amazing article is this. thanks for this, I really appreciate you. If you are interested in neo and gas wallets, please visit our websites to get full information about the official neo wallet.

    ReplyDelete
  39. We are working as public beneficiaries as we share analyzed and evaluated solutions with people who are looking for a good solution on McAfee login. If you are also looking for such assistance. You can either go to our website or contact us via call.
    visit here: https://mcafeepro.com/

    ReplyDelete
  40. We are working as public beneficiaries as we share analyzed and evaluated solutions with people who are looking for a good solution on McAfee login. If you are also looking for such assistance. You can either go to our website or contact us via call.
    visit here: https://mcafeepro.com/

    ReplyDelete
  41. A computer user always requires something new against spyware, viruses, web protection and email protection. They want all the things in a single packages. Therefore, McAfee Livesafe Login is a full stop for their approaches to this kind of software.You can also get lifetime support to get instant solution. So go and build the trust of users and the believe in real time protection.

    ReplyDelete
  42. A computer user always requires something new against spyware, viruses, web protection and email protection. They want all the things in a single packages. Therefore, McAfee Livesafe Login is a full stop for their approaches to this kind of software.You can also get lifetime support to get instant solution. So go and build the trust of users and the believe in real time protection.

    ReplyDelete
  43. Getsupportpro is a kind of digital directory, Provides the all type of local and global verified business information, toll-free numbers, and customer services in one step.

    ReplyDelete
  44. Are you facing problems in bigpond emails login access.follow our article to setup bigpond emails.

    ReplyDelete
  45. Establish internet connection on your system.
    Open a web browser and go to www.norton.com/setup.
    Log in to your account with correct username and password.
    Search for the product that you have bought online after entering into your account.
    Select the product that you have purchased and move to download option.
    Press the download button to pour Norton setup into your system.
    Allocate the memory location in your system to the downloaded setup file according to your convenience. Otherwise, it will save at it’s by default location, i.e. download section of the system.
    Be patient till it downloaded into your system.
    Now, your system holds the setup file of Norton security package, and you are all ready to install it on your system.norton.com/setup
    www.norton.com/setup

    ReplyDelete
  46. Follow the link mcafee.com/activate given on to your retail card.Select – country > language > device type Login to your McAfee account using your email details, enter the product key on email and offline buyers can check at back of the retail card.Click submit.Your subscription is now activated.www. McAfee.com/activate

    ReplyDelete
  47. Email communication is an essential part of life these days. And emailing is much beyond Gmail and Microsoft Outlook. If your purpose is not just personal and you are looking for the right email hosting platform for your business then Bigpond emails login is the one-stop solution to all your problems.

    ReplyDelete
  48. Uniqally is the One-Stop-Shop technology platform. Startups, small business owners, and Individuals can engage our full finance team of CPAs, Enrolled Agents, Bookkeepers, Accountants, and Financial Planners for Business formation, Annual Compliance, Bookkeeping, Accounting, Payroll, Individual & Business Taxes, and Tax Planning

    ReplyDelete
  49. I really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.


    office.com/setup
    www.office.com/setup
    office setup
    mcafee.com/activate
    www.mcafee.com/activate
    bitcoin login
    bitcoin login

    ReplyDelete
  50. www.office.com/setup - To Install Office Setup www.office.com/setup Enter Office Setup Product Key and activate, setup office product, visit Microsoft Office at office.com/setup and Get Started.


    www.office.com/setup- To get started with your Microsoft Office Installation you need valid product key code & visit www.Office.com/Setup and we can also help you with your entire process to setup office at www.office.com/setup.

    ReplyDelete
  51. www.office.com/setup– To Install Office setup Enter office setup product key and activate, setup office, visit Microsoft office at www.office.com/setup and Get Installed.



    norton.com/setup - For Downloading, Installing and activating the Norton product, visit www.norton.com/setup and Get Started with Norton Antivirus at www.norton.com/setup .


    mcafee.com/activate

    Kashmir tour packages

    ReplyDelete
  52. mywifiext.net Login
    Facing issues with mywifiext.net login? Unable to set up or install your Netgear WiFi extender?
    Don’tpanic! Here, you will get to know everything about setting up your Netgear extender .

    ReplyDelete
  53. Now get the best discount on ca final dt bhanwar borana classes, Special discount offers hurry up! For inquiry call us - 97688 94000

    ReplyDelete
  54. I am a tech-savvy and software engineer by profession. My core interests include programming, troubleshooting and blogging.
    We've already written a few posts on how to fix these problems and easily install Office on your PC/Mac by simply clicking the below links:
    office.com/setup
    office.com/setup
    office.com/setup
    office.com/setup

    ReplyDelete
  55. We write blogs about how to use Microsoft Office software, how to install it on different computers, and how to unlock it. Microsoft Office, as we all know, is a massive piece of software, and installing it can be difficult. We've already written a few posts on how to fix these problems and easily install Microsoft Office on your PC.
    www.office.com/setup
    www.office.com/setup
    www.office.com/setup
    www.office.com/setup

    ReplyDelete
  56. Office.com/setup | Activate Your Office Setup with Product Key
    office.com/setup
    office.com/setup login

    ReplyDelete
  57. Microsoft 365 is a collaboration cloud that allows you to follow your passion while still running your company. Microsoft 365 is more than just Word, Excel, and PowerPoint; it combines best-in-class productivity applications with powerful cloud services, mobile management, and enhanced security in one seamless experience.
    Get Microsoft365 Home & Student installed through below links:
    office.com/setup home and student 2019
    office.com/setup home and business 2019

    ReplyDelete
  58. How to Get Microsoft Office works for Windows?
    Click Below Links:
    buymicrosoft365
    msofficeworks
    microsoft365.com

    ReplyDelete
  59. I really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.


    office.com/setup
    www.office.com/setup
    office setup
    mcafee.com/activate
    www.mcafee.com/activate
    bitcoin login
    bitcoin login

    ReplyDelete
  60. I really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.


    office.com/setup
    www.office.com/setup
    office setup
    mcafee.com/activate
    www.mcafee.com/activate
    bitcoin login
    bitcoin login

    ReplyDelete
  61. This is an informative post, looking for more. Please find nearby store app on fyndhere ios and andriod app

    ReplyDelete
  62. Connect your router to a spot where it is able to receive signals from your network connection. Connect a device with your netgear router and log in to the router’s settings. For login, you will need netgear wndr4300 default password. Proceed to open ‘Advanced’. Afterward, go to ‘Advanced Setup’ and then ‘Wireless Repeating’. Turn on this option to make your old router act as a repeater.

    ReplyDelete
  63. I really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.

    office.com/setup
    office setup
    mcafee.com/activate
    bitcoin login
    bitcoin login
    norton.com/setup
    wwww.norton.com/setup

    ReplyDelete
  64. Ucuz, kaliteli ve organik sosyal medya hizmetleri satın almak için Ravje Medyayı tercih edebilir ve sosyal medya hesaplarını hızla büyütebilirsin. Ravje Medya ile sosyal medya hesaplarını organik ve gerçek kişiler ile geliştirebilir, kişisel ya da ticari hesapların için Ravje Medyayı tercih edebilirsin. Ravje Medya internet sitesine giriş yapmak için hemen tıkla: www.ravje.com

    İnstagram takipçi satın almak için Ravje Medya hizmetlerini tercih edebilir, güvenilir ve gerçek takipçilere Ravje Medya ile ulaşabilirsin. İnstagram takipçi satın almak artık Ravje Medya ile oldukça güvenilir. Hemen instagram takipçi satın almak için Ravje Medyanın ilgili sayfasını ziyaret et: instagram takipçi satın al

    Tiktok takipçi satın al istiyorsan tercihini Ravje Medya yap! Ravje Medya uzman kadrosu ve profesyonel ekibi ile sizlere Tiktok takipçi satın alma hizmetide sunmaktadır. Tiktok takipçi satın almak için hemen tıkla: tiktok takipçi satın al

    İnstagram beğeni satın almak için Ravje medya instagram beğeni satın al sayfasına giriş yap, hızlı ve kaliteli instagram beğeni satın al: instagram beğeni satın al

    Youtube izlenme satın al sayfası ile hemen youtube izlenme satın al! Ravje medya kalitesi ile hemen youtube izlenme satın almak için tıklayın: youtube izlenme satın al

    Twitter takipçi satın almak istiyorsan Ravje medya twitter takipçi satın al sayfasına tıkla, Ravje medya güvencesi ile organik twitter takipçi satın al: twitter takipçi satın al

    ReplyDelete
  65. The world's smartest online SMS service. Designed by us, refined by our customers.
    Learn how to apply SMS marketing to your business. Increase your conversion rates
    with the help of our SMS templates, SMS reminders, and SMS automation services.


    promotional sms

    ReplyDelete
  66. I really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.

    bitcoin login
    bitcoin signin
    bitcoin login
    bitcoin login

    ReplyDelete
  67. really happy found this website eventually. Really informative and inoperative, Thanks for the post and effort! Please keep sharing more such blog.

    bitcoin login
    bitcoin signin
    bitcoin login
    bitcoin login

    ReplyDelete
  68. Thank you for this brief explanation and very nice information. This post gives truly quality information. Hope to see you again. I find that this post is really amazing.
    Microsoft 365 offers excellent interoperability, allowing users to switch between operating systems as needed. It works with a variety of operating systems, including Windows and Mac. It's wonderful and unique because of its interactive and inventive usage, accessibility, and adaptability.
    Microsoft365.com/setup
    Microsoft365.com/setup
    Microsoft365.com/setup

    ReplyDelete
  69. I found this is an informative blog and also very useful and knowledgeable
    Get up To 90% Off buy diazepam 10mg online
    Get up To 90% Off ativan 1mg online order
    Get up To 90% Off buy xanax 1mg online
    Get up To 90% Off buy ativan 2mg online
    Get up To 90% Off buy tapentadol 100mg online
    Get up To 90% Off Buy tramadol 100mg online


    Get up To 90% Off Buy Clonazepam 2mg online
    Get up To 90% Off webhealthmart

    ReplyDelete
  70. Nice post, you give the clear idea of the topic and I subscribed your blog, I have some links to share here
    Get up To 90% Off buy modalert online
    Get up To 90% Off buy artvigil online
    Get up To 90% Off buy vilafinil 200mg online
    Get up To 90% Off buy waklert online
    Get up To 90% Off buymodapills

    ReplyDelete
  71. These days, “storytelling” is ubiquitous. Most of what we term "stories" are loosely linked moments tied together by the coincidence of time and technology, but social media platforms have skillfully packaged the promise that our each post, photograph, and connection is part of a continuous tale. Tales in a presentation speak to specific successes and motivate people to take action, which is why presentation design services are so useful for presenting brand stories! Get in touch with our faster than the fastest experts, to tell your story through the most impactful presentations!

    ReplyDelete