From couch-to-5k

Last week I met three women during one of my interviews who are extremely active together and independently. One gal moved to Washington almost 4 years ago and according to the manager still does all the 'tourist' things in the area. All three of them enjoy running and often participate in 5k's and invite many of their clients to participate with them.

Although I have not heard if I was chosen as a final candidate for the position and I haven't ran in years, due to a motorcycle accident, I decided I needed to get back to running. So with a quick internet search I found the following workout schedule to help me.

The two things I like about this workout is that they give you three workout options to chose from. All three workouts are the same for weeks 1-4 and weeks 7-9 but for weeks 5-7 you pick which option would work for you. The second thing I like is that you only do each weeks workout 3 times a day, and not a day more (until after week 9).

Since the last of the Brady Bunch kids are returning to their other parent by the end of this week, I plan on starting week 1, next week.

Week	Workout 1	Workout 2	Workout 3
1	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.
	Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.
	Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3	Brisk five minute warm-up walk, then do two repetitions of the following:	Brisk five minute warm-up walk, then do two repetitions of the following:	Brisk five minute warm-up walk, then do two repetitions of the following:
	•Jog 200 yards (or 90 seconds)	•Jog 200 yards (or 90 seconds)	•Jog 200 yards (or 90 seconds)
	•Walk 200 yards (or 90 seconds)	•Walk 200 yards (or 90 seconds)	•Walk 200 yards (or 90 seconds)
	•Jog 400 yards (or 3 minutes)	•Jog 400 yards (or 3 minutes)	•Jog 400 yards (or 3 minutes)
	•Walk 400 yards (or 3 minutes)	•Walk 400 yards (or 3 minutes)	•Walk 400 yards (or 3 minutes)
4	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:
	•Jog 1/4 mile (or 3 minutes)	•Jog 1/4 mile (or 3 minutes)	•Jog 1/4 mile (or 3 minutes)
	•Walk 1/8 mile (or 90 seconds)	•Walk 1/8 mile (or 90 seconds)	•Walk 1/8 mile (or 90 seconds)
	•Jog 1/2 mile (or 5 minutes)	•Jog 1/2 mile (or 5 minutes)	•Jog 1/2 mile (or 5 minutes)
	•Walk 1/4 miles (or 2.5 minutes)	•Walk 1/4 miles (or 2.5 minutes)	•Walk 1/4 miles (or 2.5 minutes)
	•Jog 1/4 mile (or 3 minutes)	•Jog 1/4 mile (or 3 minutes)	•Jog 1/4 mile (or 3 minutes)
	•Walk 1/8 mile (or 90 seconds)	•Walk 1/8 mile (or 90 seconds)	•Walk 1/8 mile (or 90 seconds)
	•Jog 1/2 miles (or 5 minutes)	•Jog 1/2 miles (or 5 minutes)	•Jog 1/2 miles (or 5 minutes)
5	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:
	•Jog 1/2 mile (or 5 minutes)	•Jog 3/4 mile (or 8 minutes)	•Jog 2 miles (or 20 minutes) with no walking.
	•Walk 1/4 mile (or 3 minutes)	•Walk 1/2 mile (or 5 minutes)
	•Jog 1/2 mile (or 5 minutes)	•Jog 3/4 mile (or 8 minutes)
	•Walk 1/4 miles (or 3 minutes)
	•Jog 1/2 mile (or 5 minutes)
6	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:	Brisk five minute warm-up walk, then:
	•Jog 1/2 mile (or 5 minutes)	•Jog 1 mile (or 10 minutes)	•Jog 2-1/4 miles (or 25 minutes) with no walking.
	•Walk 1/4 mile (or 3 minutes)	•Walk 1/4 mile (or 3 minutes)
	•Jog 3/4 mile (or 8 minutes)	•Jog 1 mile (or 10 minutes)
	•Walk 1/4 miles (or 3 minutes)
	•Jog 1/2 mile (or 5 minutes)
7	Brisk five minute warm-up walk.		Brisk five minute warm-up walk.
	Then jog 2.5 miles (or 25 minutes).	Then jog 2.5 miles (or 25 minutes).	Then jog 2.5 miles (or 25 minutes).
8	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.
	Then jog 2.75 miles (or 28 minutes).	Then jog 2.75 miles (or 28 minutes).	Then jog 2.75 miles (or 28 minutes).
9	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.	Brisk five minute warm-up walk.
	Then jog 3 miles (or 30 minutes).	Then jog 3 miles (or 30 minutes).	Then jog 3 miles (or 30 minutes).