Well my friends, the heat in NYC right now is ridic, but I recorded a new podcast for week 4 and just got back from taking it for a test run. I gotta say, the music is pretty fierce, which is great because I needed it to distract my attention from my heavy breathing.
Download: Chubby Jones Couch to 5k Week 4 Version 4 (right click “save as”)
We’re starting with our usual 5 minute walking warm-up and then head into 3 minutes of jogging, 90 seconds of walking, 5 minutes of jogging, 2 and a half minutes of walking, 3 minutes of jogging, 90 seconds of walking and finishing strong with another 5 minute run into a 5 minute cool down. Now sissy that run hunties!
It might be a chilly 48 degrees here in Brooklyn today, but this weekend is supposed to climb into the 60’s so this little running ball of chub will be taking her running shoes to the streets and listening to the most recent version of my Couch to 5k Week 3 podcast.
This time, we’ll be doing our usual 5 minute walking warmup followed by 90 seconds of jogging, 90 seconds of walking, 3 minutes of jogging and 3 minutes of walking. The intervals are so nice, we’ll be doing them twice.
C25k Podcast – Week 3 Version 4 (right click “save as”)
Your new Couch to 5k podcast is up and ready to help get your sweet behind moving. This week, we’ll start with our usual 5 minute walking warmup then go into intervals of 90 seconds jogging and 2 minutes walking, for a total of 20 minutes. Don’t forget to cool down, stretch and most importantly, when you’re done:
Download Podcast (right click “save as”)
This week’s tunes:
Oh snap – it’s 2015 y’all! I’m a little bit concerned about how quickly time is going by these days, however, I am also enjoying myself a lot more these days. Damn, that adage is true! Unfortunately, I’m also concerned about the way my winter weight isn’t just creeping up on me, it has basically slapped me in the face and decided to crash on my couch for an undetermined amount of time. BUT – I just forked over money for a gym membership and new running shoes and I’m ready to evict that bitch and get my ass in gear to run a 10k this summer (I realize that a half marathon would’ve been more impressive, but all that training would really interfere with my drinking schedule).
And so I present to you: Week 1 version 4(!!!) of the Chubby Jones Couch to 5k podcast. I think I found some great music to get us started with a 5 minute walking warmup followed by intervals of 60 seconds of
running jogging and 90 seconds of brisk walking for a total of 20 minutes (the math on this is a little iffy, but whatever).
Without further ado, here is the latest Couch to 5k Week 1 podcast (right click, “save as”)
We’ve finally made it to week 9, now let’s get out there and kick some serious ass. When you’ve made it past the finish line, take a moment to think back to week 1 and appreciate how far you’ve come and be proud of yourself damn it!
Chubby Jones Couch to 5k Week 9 Version 3 (right click “save as”)
You can also subscribe to my podcasts on iTunes (don’t worry, they’re still free!)