Posts Tagged "running"

Remixing My Couch To 5k Podcasts

Photo by aarmono on Flickr

Since I feel so comfortable with my running routine this year, and can already do 30 minute runs, I thought it was about time to start changing things up. I may have created a ‘From 5k to 10k’ Running Podcast, but I’m not really interested in training for a 10k at this time.

So, what do I do? Get better at my 5k training. And how do I do that? Add in speed work via intervals. I thought of this last night while reading a Women’s Health article about how our fitness/weight loss progress plateaus as soon as our bodies get used to a particular exercise regimen. Basically, we need to switch it up. We don’t have to spend hours on a treadmill or out on the road running. We just need to turn up the intensity a little more!

This is music to my ears because even as gratifying and peaceful as my runs are, I’m not really interested in workout out for more than an hour. I’d rather work harder for a shorter amount of time. And yes, this explains why I love HIIT workouts so much.

So, here’s what I’m going to do. I’m going to start my Couch to 5k plan over, but with a twist! When my voice prompts a run, it’s going to turn in as much of a sprint as I can. It’s just 60 seconds to start. I’ll shoot for that. Then, when it’s time to walk (recover), I’ll try to slow to a jog instead of a walk. I think these changes will both step up my workout, as well as continue to give me results. Win-win, right? Well, that’s what I’m hoping anyway!

I’ll keep everyone posted!

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I Don’t Know What Happened, But I Like It!

HOORAY!

I’ve been posting new ‘From 5k to 10k’ Running Podcasts all Spring, but now I need to talk about my own running/training progress this year. Usually, I restart my Couch to 5k planning, from Week 1 or 2, and build up my endurance so that I’m good to run a 5k race sometime in August.

But, for some reason, things aren’t going according to plan and I’m totally ok with it! I really can’t pinpoint what I’ve done differently this year, as opposed to the past few years, but in May I was already running for 30 minutes straight.

Here’s what I think happened…

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‘From 5k to 10k’ Podcast – Week 9

Suz's From 5k to 10k Podcast

Ok, this is the last workout for my ‘From 5k to 10k’ Running Podcast! Sandwiched in between your warm-up and cool down walks is just one 60 minute run! You’ll do this same workout all 3 times this week and for however much longer you need to get ready for your race.

Go for it! I’m sure you’re ready!

Runtime is 1:10:59.

Download below!

[download id=”46″]

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‘From 5k to 10k’ Podcast – Week 8, Day 3

Suz's From 5k to 10k Podcast

Week 8, Day 3 finishes out on the same trajectory as this week’s other 2 workouts. You’ll still be doing two 30 minutes runs, but today’s walking recovery is just 1 minute!

Runtime is 1:14:03.

Download below!

[download id=”45″]

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‘From 5k to 10k’ Podcast – Week 8, Day 2

Suz's From 5k to 10k Podcast

Week 8, Day 2 is similar to Day 1’s workout. You’ll be doing two 30 minutes runs again, but your walking recovery is cut down to 2 minutes instead of Day 1’s five minute walking recovery.

Runtime is 1:14:03.

Download below!

[download id=”44″]

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