And… Here we are. Week Nine. If you’ve made it this far, congratulations! You’ve all but completed the Couch-to-5k running program. Just three more workouts until “graduation.” By the end of this week, you should be capable of running 5k (or very nearly so) from start to finish.
I’m currently running a week behind due to a hip injury, though just yesterday I made my triumphant return to running. Hopefully I can keep the ball rolling and make it through to my planned Memorial Day 5k.
Once again, this week is very straightforward. In fact, it’s the nearly the same as last week — just an extra two minutes of running per day. Here’s the breakdown:
- Start with a brisk 5 minute walk to warmup, followed by…
- Jog for 30 min non-stop
- End with 5 min of walking to cool down
If you made it through Week Eight, then you’ll almost certainly succeed with Week Nine. If, on the other hand, you’ve been struggling, there’s nothing wrong with repeating a week (or even dropping back) before moving on.
If you’re just getting just getting started, you should probably jump back to Week One and proceed from there.
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I’m sure you’re going to rock both week 08 and 09!