Ease into 5K - Free Podcast
If you have never ran for 30 seconds in your life or if it's been a long time since you last ran, this 8 week run/walk interval training plan will gently ease you into running. This podcast includes an episode for every workout with audio alerts for each interval. Start a workout track, enjoy the original music produced for this podcast, and hear audio alerts letting you know when to run or walk according to the training plan. For an outline of the training plan please visit: http://blog.bluefinapps.com/ease-into-5k-running-plan/
- Update frequency
- every day
- Average duration
- 34 minutes
- Episodes
- 24
- Years Active
- 2012
Week 1 - Day 1
Start with a 5 minute warm-up, then repeat the following intervals 9 times: Run 60 seconds, Walk 90 seconds. Cool down with a 5 minute walk.
00:31:44 |
Mon 10 Dec 2012
Week 1 - Day 2
Start with a 5 minute warm-up, then repeat the following intervals 9 times: Run 60 seconds, Walk 90 seconds. Cool down with a 5 minute walk.
00:31:00 |
Sun 09 Dec 2012
Week 1 - Day 3
Start with a 5 minute warm-up, then repeat the following intervals 9 times: Run 60 seconds, Walk 90 seconds. Cool down with a 5 minute walk.
00:31:19 |
Sat 08 Dec 2012
Week 2 - Day 1
Start with a 5 minute warm-up, then repeat the following intervals 5 times: Run 60 seconds, Walk 90 seconds, Run 90 seconds Walk 90 seconds. Cool down with a 5 minute walk.
00:36:10 |
Fri 07 Dec 2012
Week 2 - Day 2
Start with a 5 minute warm-up, then repeat the following intervals 5 times: Run 60 seconds, Walk 90 seconds, Run 90 seconds Walk 90 seconds. Cool down with a 5 minute walk.
00:37:37 |
Thu 06 Dec 2012
Week 2 - Day 3
Start with a 5 minute warm-up, then repeat the following intervals 5 times: Run 60 seconds, Walk 90 seconds, Run 90 seconds Walk 90 seconds. Cool down with a 5 minute walk.
00:38:29 |
Wed 05 Dec 2012
Week 3 - Day 1
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:35:01 |
Tue 04 Dec 2012
Week 3 - Day 2
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:25:04 |
Mon 03 Dec 2012
Week 3 - Day 3
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:25:23 |
Sun 02 Dec 2012
Week 4 - Day 1
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:30:21 |
Sat 01 Dec 2012
Week 4 - Day 2
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:30:48 |
Fri 30 Nov 2012
Week 4 - Day 3
Start with a 5 minute warm-up, then repeat the following intervals 2 times: Run 3 minutes, Walk 2 minutes, Run 90 seconds, Walk 2 minutes. Cool down with a 5 minute walk.
00:30:07 |
Thu 29 Nov 2012
Week 5 - Day 1
Start with a 5 minute warm-up, then complete the following intervals: Run 5 minutes, Walk 2 minutes, Run 4 minutes, Walk 2 minutes, Run 5 minutes, Walk 2 minutes, Run 4 minutes. Cool down with a 5 mi…
00:35:25 |
Wed 28 Nov 2012
Week 5 - Day 2
Start with a 5 minute warm-up, then complete the following intervals: Run 6 minutes, Walk 1 minute, Run 4 minutes, Walk 1 minute, Run 6 minutes. Cool down with a 5 minute walk.
00:28:48 |
Tue 27 Nov 2012
Week 5 - Day 3
Start with a 5 minute warm-up, then complete the following intervals: Run 7 minutes, Walk 2 minutes, Run 5 minutes, Walk 2 minutes, Run 7 minutes. Cool down with a 5 minute walk.
00:35:49 |
Mon 26 Nov 2012
Week 6 - Day 1
Start with a 5 minute warm-up, then complete the following intervals: Run 8 minutes, Walk 3 minutes, Run 8 minutes. Cool down with a 5 minute walk.
00:32:38 |
Sun 25 Nov 2012
Week 6 - Day 2
Start with a 5 minute warm-up, then complete the following intervals: Run 10 minutes, Walk 3 minutes, Run 10 minutes. Cool down with a 5 minute walk.
00:34:16 |
Sat 24 Nov 2012
Week 6 - Day 3
Start with a 5 minute warm-up, then run for 20 minutes straight. Cool down with a 5 minute walk.
00:32:44 |
Fri 23 Nov 2012
Week 7 - Day 1
Start with a 5 minute warm-up, then complete the following intervals: Run 20 minutes, Walk 3 minutes, Run 5 minutes. Cool down with a 5 minute walk.
00:41:45 |
Thu 22 Nov 2012
Week 7 - Day 2
Start with a 5 minute warm-up, then run for 26 minutes straight. Cool down with a 5 minute walk.
00:38:27 |
Wed 21 Nov 2012
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