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Couch Potato to 5K

Please follow this simple plan to get you from 3 minutes of running to 30 minutes of running!  It is the power of music!  Ipod neccessary!

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QUEEN of the HILL Training Plan

Swim Week Four (click to print)

Riverwinds Week 4
Any stroke allowed

Guppy - 1000 meters

• WU:  100 meters (4 lengths)
•  50 X   4 (2 lengths, four times)
• 100 X 4 (4 lengths, four times)
•  50 X   4 (2 lengths, four times)
• CD: 100 meters (4 lenghts)

Dophin 1550 meters

• WU:  100 meters
•  500 (20 lengths)
•  400 (16 lengths)
•  300 (12 lengths)
•  200 (8 lengths)
• CD: 50 meters

Shark  2100 meters

• WU:  150 meters
•   600 (24 lengths) 20 sec RI
•   100 (4 lengths-fast) 20 sec RI
•   500 (20 lengths) 20 sec RI
•   100 (4 lengths-fast) 20 sec RI
•   400 (16 lengths) 20 sec RI
•   100 (4 lengths-fast)
• CD: 150 meters (slow)

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Week One Riverwinds Swim ( May 2012)- click to print 

Riverwinds Week 2 (May 7, 2012)- click to print