Running program from Coolrunning for 5K

Progress Details - All Time	week: 1\|2\|3\|4\|5\|6\|7\|8\|9\|all time
Total progress:

cgellner		Total Progress: 5.97 % ( 12.0 lb)
agnesdarby		Total Progress: 5.64 % ( 12.8 lb)
marathongirl262		Total Progress: 5.36 % ( 6.0 lb)
princess_buttercup		Total Progress: 4.55 % ( 5.0 lb)
grindstone		Total Progress: 4.22 % ( 7.0 lb)
nomajean		Total Progress: 3.31 % ( 7.9 lb)
Epac12		Total Progress: 2.70 % ( 5.0 lb)
limika		Total Progress: 0.61 % ( 1.2 lb)
Purplessley		Total Progress: 0.43 % ( 1.0 lb)
Mike Hatfield		Total Progress: 0.37 % ( 1.0 lb)
schertmark		Total Progress: 0.51 % ( 1.2 lb)
BrookeAaron124		Total Progress: 0.75 % ( 1.0 lb)
Meadow29		Total Progress: 2.13 % ( 3.0 lb)
Dekatria		Total Progress: 3.29 % ( 6.6 lb)

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Mini Challenge Results

Week One

Guidelines

Workout 1 - Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 min. Do this three times this week.

Results for everyone:

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Mini Challenge Results

Week Two

Guidelines

Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of waking for a total of 20 minutes. Do this three times this week.

Results for everyone:

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Mini Challenge Results

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 3 minutes), repeat.

Results for everyone:

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Mini Challenge Results

Week Four

Guidelines

Brisk five-minute warmup walk, then: Jog 1/4 mile (3 minute), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 2 minutes), Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes)

Results for everyone:

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Mini Challenge Results

Week Five

Guidelines

Workout 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) Workout 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) Workout 3 - Brisk five-minute warmup walk, Then jog 2 miles (or 20 minutes) with no walking

Results for everyone:

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Mini Challenge Results

Week Six

Guidelines

Workout 1 - Brisk five-minute warmup walk, then: Jog 1/4 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) Workout 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) Workout 3 - Brisk five-minute warmup walk, then jog 2 1/4 mile (or 25 minutes) with no walking

Results for everyone:

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