In this post, I will give you a recap of my 3rd and 4th week running postpartum. I’m getting back to a running schedule and building strength using a free app called Couch To 5K , also known as C25K. Couch To 5K is a training app that helps beginners (or runners looking for a training schedule) run a full 5K (3.1 miles) in just 8 weeks!
To read about my introduction to Mommy Runs With C25K plus my running story, click HERE.
To read about Mommy Runs With C25K Week 1 & 2 Recap, click HERE.
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What I used for my runs and what I wore:
Shoes: Brooks GTS 15 Adrenaline
Treadmill: Pro-Form 5.0 FX (this was a hand-me down for me, but here is a similar one, click HERE).
Clothes: Work out clothes from Target (Brand is Champion)
Headband: Bondi Bands
Water Bottle: Shakeology clear water bottle
Week 3
Day 1: [ 28 minutes ] Brisk five-minute warm up walk, then do two repetitions of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes.
Distance: 1.59 miles
Calories burned: 239
Day 2: [ 28 minutes ] Brisk five-minute warm up walk, then do two repetitions of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes.
Distance: 1.49 miles
Calories burned: 229
Day 3: [ 328 minutes ] Brisk five-minute warm up walk, then do two repetitions of the following: Jog for 90 seconds; Walk for 90 seconds; Jog for 3 minutes; Walk for 3 minutes.
Distance: 1.56 miles
Calories burned: 236
Recap: This week went smoothly. I was jogging/running at a 12-13 minutes per mile pace and walking at a 20 minute per mile pace. The first time around I would manage to get through the first running portion of the exercise, but on the second repetition when it came to the 3 minute jog, I would end up walking the last 10 seconds EVERY day. Regardless of those last 10 seconds, I was proud of myself to even be running for more than a minute straight! I would say this is my favorite week so far.
Week 4
Day 1: [31 minutes] Brisk five-minute warm up walk, then: Jog for 3 minutes; Walk 90 seconds; Jog 5 minutes; Walk 2.5 minutes; Jog 3 minutes; Walk 90 seconds; Jog 5 minutes.
Distance: 1.78 miles
Calories burned: 282
Day 2: [31 minutes] Brisk five-minute warm up walk, then: Jog for 3 minutes; Walk 90 seconds; Jog 5 minutes; Walk 2.5 minutes; Jog 3 minutes; Walk 90 seconds; Jog 5 minutes.
Distance: 1.84 miles
Calories burned: 290
Day 3: [31 minutes] Brisk five-minute warm up walk, then: Jog for 3 minutes; Walk 90 seconds; Jog 5 minutes; Walk 2.5 minutes; Jog 3 minutes; Walk 90 seconds; Jog 5 minutes.
Distance: 1.85 miles
Calories burned: 292
Recap: I jogged for FIVE minutes straight! I was dreading to click “start” on Week 4 Day 1 because I read that I needed to jog for 5 minutes. I did it! It’s an awesome feeling because 5 minutes is a long time and I didn’t think I would be able to do it on the 4th week. I’m too scared to look at week 5 now haha. Overall, it’s been going well. I don’t feel achy or pain after the workouts which is good! I only push myself to what I can handle and take it from there. I’ve even noticed my belly getting flatter- now this may just be me but I think it’s progress! And running 3 minutes straights is like nothing to me, now. It’s awesome!
I’m half way there!
Are you training with C25K? for a race? Let me know in the comments below.
Some of my favorite running things:
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