Los Angeles Times

Couch to 5k Running Podcasts Week 5

Week 5
We're switching things up with week 5 with three different routines for the week. As always, start with a walking warm-up for each of them and get yourself mentally prepared for taking yourself to the very end of the routine. The music selection is the same for each set of intervals.

Interval 1: Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes then 5 minute walking cool-down.
Interval 2: Jog 10 minutes, walk 3 minutes, jog 10 minutes, 5 minute walking cool-down. This might seem scary but just remember that no one is telling you to jog fast. The key here is to keep going at a pace you can maintain.
Interval 3: Jog 20 minutes straight with a 5 minute walking cool-down. Don't freak out. Try it out and push yourself. If you don't feel ready for this, stay at the second interval until you are ready.

Your musical playlist for week 5 is as follows:

My Dear Disco: White Lies
Stevie Mink: 7 Days
Deastro: The Shaded Forests
School of Seven Bells: Half Asleep
Happy Anarchy: Personal Judas
Barcelona: It's About Time
Download: Week 5 Couch to 5k Interval 1
Download: Week 5 Couch to 5k Podcast Interval 2
Download: Week 5 Couch to 5k Podcast Interval 3. I added Thunderheist's "Jerk It" to keep us pumped up for this long run.

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