Fit is my Goal Weight

Meghan.
Vegan transitioning to paleo.
5'6". Coxswain.
This is my I-need-to-cut-for-crew-season blog.
New eating habits this year -- I hope it works.
Learning how to be an omnivore.
Second year coxing.


Progress.  Food.  Motivation.  Exercises.   Ask.  

The Official C25K Plan

Week 1, Day 1: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1, Day 2: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Week 1, Day 3: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2, Day 1: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2, Day 2: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 2, Day 3: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3, Day 1:
Brisk five-minute warmup walk, then do two repetitions of the following:

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

Week 3, Day 2:
Brisk five-minute warmup walk, then do two repetitions of the following:

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

Week 3, Day 3:
Brisk five-minute warmup walk, then do two repetitions of the following:

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

Week 4, Day 1: 
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Week 4, Day 2:
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Week 4, Day 3:
Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)

Week 5, Day 1: 
Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Week 5, Day 2:
Brisk five-minute warmup walk, then:

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)

Week 5, Day 3: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6, Day 1: 
Brisk five-minute warmup walk, then:

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)

Week 6, Day 2:
Brisk five-minute warmup walk, then:

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)

Week 6, Day 3: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Week 7, Day 1: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 7, Day 2: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 7, Day 3: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).

Week 8, Day 1: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 8, Day 2: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 8, Day 3: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9, Day 1: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Week 9, Day 2: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
-The final workout! Congratulations!-
Week 9, Day 3: Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Notes

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