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!!