Strength & Flex
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A written version of Week 5?

Hi. I've followed the programme, and found it quite good. However, now that I'm repeating Week 5 - in theory for ever :>) I'm finding Laura's instructions on the poscast a bit laboured. Has anyone seen anywhere a written version, just to use as a prompt? I don't need all the detail now.

By the way, I do think this is a good companion to the Couch to %k running podcasts. In my case I did the Strength and Flexibility first.

3 Replies

There isn't one as yet but I agree with you it would be helpful. It would have to be easy to understand and concise. I will have a think about it and see what I can come up with. I run and am the admin on the C25K and bridge to 10k forums as well and I find they compliment each other perfectly.


Not entirely sure by what you mean about a written version (and shame on you for berating Saint Laura!!!)

but here are the format of the three runs

Week five

There are three different workouts for this week, which are:

Workout one: a brisk five-minute walk, then five minutes of running, three minutes of walking, five minutes of running, three minutes of walking and five minutes of running.

Workout two: a brisk five-minute walk, then eight minutes of running, five minutes of walking and eight minutes of running.

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

Or maybe you want a transcript of what Laura says in week 5 (does she say that much??? I can't remember)


I certainly think Laura is almost perfect :>)

I was asking about a written list, with a few basic instructions, of the exercises in the Strength and Flexibility podcast, not the C25K running ones. In the Strength and Flexibility podcasts, Week 5 is the final week. There is a slightly shorter podcast, without the introduction, on the expectation that people will just continue using it indefinitely. But that still has a lot of explanation that you don't need when you've done the exercises for a few weeks. You really just need a prompt, and perhaps a little more to avoid falling into bad or careless habits.


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