C25k is an eight week plan, but you only run 3 days a week. To much running, especially all of the sudden is to hard on your bones and joints. Plus the down time allows your muscles to heal before you torture them again. For three of the non-running days (which should not be consecutive, allow your poor body a break) you should take walks, ride bikes, or other low impact stuff. Then you get one day off completely.
You start each session with a 5 minute warm up walk. You end each session with a 5 minute cool down walk unless you just walked (like on W5D2). Workout times include the warm up and cool down.
Week 1 Day 1: 30 minutes
Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes.
Week 1 Day 2: 30 minutes
Same as Week 1 Day 1 (W1D1)
Week 1 Day 3: 30 minutes
Same as W1D1
Week 2 Day 1: 31 minutes
Alternate 90 seconds of jogging and 2 minutes of walking for 21 minutes.
Week 2 Day 2: 31 minutes
Same as W2D1
Week 2 Day 3: 31 minutes
Same as W2D1
Week 3 Day 1: 28 minutes
Two reps of the following: jog for 90 seconds, walk for 90 seconds, jog for 3
minutes, walk for 3 minutes.
Week 3 Day 2: 28 minutes
Same as W3D1
Week 3 Day 3: 28 minutes
Same as W3D1
Week 4 Day 1: 31 minutes
Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk
90 seconds, jog 5 minutes.
Week 4 Day 2: 31 minutes
Same as W4D1
Week 4 Day 3: 31 minutes
Same as W4D1
Week 5 Day 1: 31 minutes
Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes.
Week 5 Day 2: 31 minutes
Jog 8 minutes, walk 5 minutes, jog 8 minutes, walk 5 minutes.
Week 5 Day 3: 30 minutes
Jog 20 minutes.
Week 6 Day 1: 34 minutes
Jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for
5 minutes.
Week 6 Day 2: 33 minutes
Jog for 10 minutes, walk for 3 minutes, jog for 10 minutes.
Week 6 Day 3: 32 minutes
Jog for 22 minutes.
Week 7 Day 1: 35 minutes
Jog 25 minutes.
Week 7 Day 2: 35 minutes
Same as W7D1
Week 7 Day 3: 35 minutes
Same as W7D1
Week 8 Day 1: 38 minutes
Jog 28 minutes.
Week 8 Day 2: 38 minutes
Same as W8D1
Week 8 Day 3: 40 minutes - LAST WORKOUT!
Jog 30 minutes.
That is it. It seems tough, but I guess I will find out. We may not make it all the way through, due to time constraints as we are going to be running in the morning before Michael goes to work, and we also want to start our day with reading the Bible, and he still has to get ready and I need to make him breakfast and lunch. We can really only allot 30 minutes each day, so I think we will just do a modified version and do a little less warm up and cool down.
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