I've taken a fantastic program from Cool Running and created a podcast to correspond to each interval of running. By using these podcasts, you are no longer a slave to your watch, I'll tell you when to jog and when to slow it down to a brisk walk.
You will be following the same routine all three days of week 1:
Start with a five minute walking warm-up. Take this time to get yourself mentally prepared.
After that we'll be alternating between 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. When that's done, walk it out for about five minutes and make sure to stretch!
Your musical playlist for week 1 is as follows:
Bitter:Sweet - Waking Up
Gossip - Fire Sign
Gold Chains - Hello from Eau Claire
Cut Copy - Hearts on Fire
the boy least likely to - Be Gentle with me
Deerhoof - +81
Tropical Rush - Crazy
Download: Week 1 Couch to 5k Podcast
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