Week 3

Hi I'm delighted to have found this site and just joined. I finished the first 2 weeks of C25K with plenty of huffing & puffing but have a question about week 3. I did the first run yesterday on the treadmill and prefer to listen to my own music rather than the podcasts, and I interpreted the run as follows: 90s run, 90s walk, 3m run, 3m walk, all done 3 times?? I've always thought 2 repetitions of something was to repeat 2 more times?? It seemed very long when I was on the treadmill (and I hope the neighbours didn't hear me shouting "come on, you can do it")!!

5 Replies

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  • You do the routine twice :-) so in total you will have run 9 mins...its shorter in total than the first two weeks.

  • Welcome and well done on doing one and a half runs!!! lol. Just think how easy the next run will be.

  • I really am going to have to read up on these a bit better! Thank you!

  • Spoiler warning, for anyone that doesn't want to look ahead!

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    I find that 'when does a repetition start' bit tricky too - but in the version I've got, it does say 'begin with walk, *then* two repetitions...' - so two in total. Here's the whole thing, in case it's clearer version than the one you've got.

    Well done for doing all that extra running! :)

    A week-by-week description of the nine-week set of Couch to 5K podcasts.

    Week one

    Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

    Week two

    Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

    Week three

    Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

    Week four

    Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.

    Week five

    There are three different workouts for this week. They are as follows:

    Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.

    Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.

    Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.

    Week six

    There are three different workouts for this week. They are as follows:

    Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.

    Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.

    Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.

    Week seven

    Begin with a brisk 5-minute walk, then 25 minutes running.

    Week eight

    Begin with a brisk 5-minute walk, then 28 minutes of running.

    Week nine

    Begin with a brisk 5-minute walk, then 30 minutes of running.

  • Thanks greenlegs. It's hard to believe that in 2 weeks time I will be running for 20 minutes!

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