It’s that time again ..

… and no, I don’t mean Valentine’s Day. I am actually one of those people that don’t really celebrate Valentine’s at all. We don’t have any dinner plans, I am sure I am not going to come home from work to any flowers/gift and I have not thought of any special ways to tell Stephen I love him. I prefer making an effort every day, instead of choosing one “random” day a year, to make up for the last 364.

What I actually mean is, it’s time to start a new challenge.  In fact, from tomorrow on, I will be doing the Couch to 5K Challenge (or C25K), by Cool Running. Since the program is actually planned out for 9 weeks, I have made the decision to use 2 of my 15 30 day challenges for this. In the process I noticed that the last week of C25K, you run 5km or 30 min on every “action” day,  so I was able to actually condense it into the 60 days that I will have available. As a result, I had to shift my other challenges around a bit, I am sure there will be more of that further into the year. To get a feel for what I have planned this year, you can have a look here.

My version of C25K

You can see below my timetable of how I am planning to tackle this challenge. I know, I know, I am starting the challenge with a Rest day, which is probably not the most common thing to do. I needed to make sure that I was able to put rest days on Wednesday and Thursday every week, because I already have activities planned (Aqua Aerobics and Power Yoga) so it would just be overload if I went jogging that day as well.

I am also going to add this to the new fancy page I have for my current challenge(s) (which is perfect for today’s Zero to Hero Challenge – Add a new page.) On that page I will mark every completed day, so you I am completely accountable on my progress. I’ll have to do a bit more playing around with different options as it seems the table is not showing us as nicely as I designed it.

C25K – Part 1

Day 1-6

Rest

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Rest

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes

Rest

Rest

Day 7-12

Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Rest

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Rest

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Rest

Day 13-18

Rest

Alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Rest

Two repetitions of the following:
• Jog 90 seconds
• Walk 90 seconds
• Jog or 3 minutes
• Walk or 3 minutes

Rest

Two repetitions of the following:
• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Day 19-24

Rest

Rest

• Jog 90 seconds
• Walk 90 seconds
• Jog 3 minutes
• Walk 3 minutes

Rest

• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2-1/2 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Rest

Day 25-30

• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2-1/2 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Rest

Rest

• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes
• Walk 2-1/2 minutes
• Jog 3 minutes
• Walk 90 seconds
• Jog 5 minutes

Rest

• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes
• Walk 3 minutes
• Jog 5 minutes

C25K – Part 2

Day 1-6

Rest

• Jog 8 minutes
• Walk 5 minutes
• Jog 8 minutes

Rest

Rest

Jog 20 minutes with no walking

Rest

Day 7-12

• Jog  5 minutes
• Walk 3 minutes
• Jog 8 minutes
• Walk or 3 minutes
• Jog 5 minutes

Rest

• Jog 10 minutes
• Walk 3 minutes
• Jog 10 minutes

Rest

Rest

Jog 22 minutes with no walking.

Day 13-18

Rest

Jog 25 minutes.

Rest

Jog 25 minutes.

Rest

Rest

Day 19-24

Jog 25 minutes.

Rest

Jog  28 minutes.

Rest

Jog  28 minutes.

Rest

Day 25-30

Rest

Jog  28 minutes.

Rest

Jog 30 minutes.

Rest

Jog 5k.

Anybody out there who is starting this challenge as well, or has completed it? Any tips, tricks, hints on how best to do it?

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