Train on Twitter – @trainwrtings

Exercising with other people is a great form of motivation. Let’s face it, many of us work better in groups, and really benefit from having another person to say “Come on, let’s take it a little further” or even just “You can do this!” when you start to fade. Others just want to know what others are doing, what routine they are trying, how far they ran today, or where they plan to run so that a group can meet up. Let us know how you are doing and what you are doing! Tweet your details to @trainwrtings and help us stay motivated.

Whatever the weather…

When your body’s telling you GO but the weather’s telling you NO (a reluctant shout-out to R. Kelly here), take your game indoors to the track or the treadmill — in fact, you can click here for a training routine that’s treadmill ready. Or, if you don’t have the option to run indoors, work on one of your supporting areas, since “you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes.” Runner’s World provides a 15-minute core workout that’s perfect for runners, and doesn’t require a lot of time or a lot of equipment. Short and sweet workouts like these help you to keep your focus even on days when you can’t get a run in.

Then again, some of us (not me though) love to take a relaxing run in the rain. If that’s you, make sure you have the right clothes, the right shoes (don’t slip!) and the right music. I recommend: Tony Toni Tone – “It Never Rains in Southern California.” Enjoy!

Ready, Set, RUN Tings!

 

Get yourself a stopwatch and get started! Or, if you have a smartphone, download the app for iPhone or Android. Three times a week for nine weeks, and it doesn’t matter how fast you run. Take it at your own happy pace, run with friends, run with your dog, run the treadmill, inside, outside, it’s your world. There are lots of great tips at www.c25k.com.

Week

Workout 1

Workout 2

Workout 3

1

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

3

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)

 

Brisk five-minute warmup walk, then do two repetitions of the following:

  • Jog 200 metres
    (or 90 seconds)
  • Walk 200 metres
    (or 90 seconds)
  • Jog 400 metres
    (or 3 minutes)
  • Walk 400 metres
    (or three minutes)
4

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 2-1/2 minutes)
  • Jog 400m
    (or 3 minutes)
  • Walk 200m
    (or 90 seconds)
  • Jog 800m
    (or 5 minutes)
5

Brisk five-minute warmup walk, then:

  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1.2km
    (or 8 minutes)
  • Walk 800m
    (or 5 minutes)
  • Jog 1.2km
    (or 8 minutes)

Brisk five-minute warmup walk, then jog 3.2km (or 20 minutes) with no walking.

6

Brisk five-minute warmup walk, then:

  • Jog 800m
    (or 5 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 1.2km
    (or 8 minutes)
  • Walk 400m
    (or 3 minutes)
  • Jog 800m
    (or 5 minutes)

Brisk five-minute warmup walk, then:

  • Jog 1.6km
    (or 10 minutes)
  • Walk 400m or 3 minutes)
  • Jog 1.6km
    (or 10 minutes)
Brisk five-minute warmup walk, then jog 3.6km (or 25 minutes) with no walking.
7

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

Brisk five-minute warmup walk, then jog 4km (or 25 minutes).

8

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).

Brisk five-minute warmup walk, then jog 4.5km
(or 28 minutes).

9

Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

Brisk five-minute warmup walk, then jog 5km (or 30 minutes).

The final workout! Congratulations! Brisk five-minute warmup walk, then jog 5km (or 30 minutes).