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!

It is designed for you to work out 3 days a week (break in between workout days) and each workout is 30-40 minutes long. Each workout alternates walking and running to help build strength and it also includes a 5 minute warm up and 5 minute cool down. Best part is that it’s FREE, you can start immediately after downloading it onto your phone, and it tracks your progress!

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: