http://www.ullreys.com/robert/Podcasts/index.htmlCouch to 5KenRobert UllreyCopyright 2006 Robert Ullrey2006-08-29T18:10:16-07:00 hourly 1 2000-01-01T12:00+00:00 Sat, 07 Oct 2006 08:29:29 -0700Robert UllreyRobert Ullreypodcasts@ullreys.netRunning, Couch to 5K, Ullrey, Hi, my name is Robert and this is my podcast. I am 43 living in Northern California and on my birthday I decided to start running again. I am following the Couch to 5 K in 9 Weeks Running Plan from Cool Running.com and each of these podcasts will follow the weekly program. I made them for myself, and will be running along with you during each if these weeks.Robert UllreyCouch to 5K2006-08-29T18:10:16-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/144d525f29d8df25ea73eecbe4328c7a-10.html#unique-entry-id-10http://www.ullreys.com/robert/Podcasts/podcasts/files/144d525f29d8df25ea73eecbe4328c7a-10.html#unique-entry-id-10Robert UllreyRunning, Runners, Couch to 5K, Robert Ullrey, UlleryThis is our last week of the program. We begin with our brisk 5 minute warm up walk and then run for 30 minutes or about 5K. We end with a brisk 5 cool down walk making this run about 41 minutes. Robert UllreyCouch to 5K2006-08-28T19:36:48-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/c7674d15369d69d0c7ac3b146866c78a-9.html#unique-entry-id-9http://www.ullreys.com/robert/Podcasts/podcasts/files/c7674d15369d69d0c7ac3b146866c78a-9.html#unique-entry-id-9Robert UllreyRunning, Runners, Couch, Couch to 5K, UlleryThis is week Eight and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 28 minutes, or about 2 and three fourths miles. This week's program lasts about 37 minutes total.Robert UllreyCouch to 5K2006-08-28T19:32:10-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/3a611a63029022f2ddfcb7937681d525-8.html#unique-entry-id-8http://www.ullreys.com/robert/Podcasts/podcasts/files/3a611a63029022f2ddfcb7937681d525-8.html#unique-entry-id-8Robert UllreyRunning, Runners, Couch, Couch to 5K, UlleryThis is week Seven and we now really begin to stretch our running towards our goal of running a 5 K. After we start with our usual Brisk five-minute warmup walk, we will then jog for 25 minutes, or about 2 and a half miles. This week's program lasts about 36 minutes total, so if you are ready, let’s get started with our brisk warm up walk.Robert UllreyCouch to 5K2006-08-28T19:30:21-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/e5ec94af2f36423f76d2c816687fc014-7.html#unique-entry-id-7http://www.ullreys.com/robert/Podcasts/podcasts/files/e5ec94af2f36423f76d2c816687fc014-7.html#unique-entry-id-7Robert UllreyRunning, Runners, Couch, Couch to 5K, UlleryThis is Week Six and program with again be another week of mixed running times. After each day's run begins with a Brisk five-minute warmup walk, Day one has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run. Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk. Like last week, to help us through this weeks program with only the one podcast, I have structured the cast around the first day’s runs. However, I will also announce when pace changes occur for Day 2 and the start and end of Day 3. This weeks program lasts about 36 minutes total.Robert UllreyCouch to 5K2006-08-28T19:28:14-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/f6034cda3b6a3d2994875f1c8ca17a97-6.html#unique-entry-id-6http://www.ullreys.com/robert/Podcasts/podcasts/files/f6034cda3b6a3d2994875f1c8ca17a97-6.html#unique-entry-id-6Robert UllreyRunning, Runners, Couch to 5K, Couch, UlleryThis is week Five and we will continue to extend our running times. This week is a little different in that each day is a different running program. After they all start with a Brisk five-minute warmup walk, Day one then has three intervals of 5 minute runs and 3 minute walks. Day 2 has 2 intervals of 8 minute runs and 5 minute walks, and day 3 has one long 20 minute run with no walks. To help us through it with only one podcast, I have structured this around the first days runs. However, I will also announce when to pace changes occur for the second day run, and when your 20 minute run ends on the third day. This weeks program lasts about 32 minutes total.Robert UllreyCouch to 5K2006-08-28T19:25:36-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/4d21e3fcf83572941cf50d4c56d7b5ed-5.html#unique-entry-id-5http://www.ullreys.com/robert/Podcasts/podcasts/files/4d21e3fcf83572941cf50d4c56d7b5ed-5.html#unique-entry-id-5Robert UllreyRunning, Runners, Couch to 5K, Couch, Ullrey, UlleryThis is week four and we will be further extending our running times. This week will push us into 5 minute runs, but don't worry, you are more then prepared by the work you did last week. We'll start with a Brisk five-minute warmup walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We'll finish up with a 5 minute cool down. This weeks routine lasts a total of 32 minutes.Robert UllreyCouch to 5K2006-08-28T19:22:12-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/3635fbb8b541fa4414f2f4416052b7bc-4.html#unique-entry-id-4http://www.ullreys.com/robert/Podcasts/podcasts/files/3635fbb8b541fa4414f2f4416052b7bc-4.html#unique-entry-id-4Robert UllreyRunning, Runners, Coucch to 5K, Ullrey, Ullery, CouchThis is week three and it is designed to continue your easy progression from couch potato to runner, getting you running in three miles (or 5K) on a regular basis in just 9 weeks. The program is designed to be run three times a week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays. This week you'll have a Brisk five-minute warmup walk. You will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down. This routine totals about 26 minutes.Robert UllreyCouch to 5K2006-08-28T19:20:01-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/92c7a65bef51406e2722275e54ffd335-3.html#unique-entry-id-3http://www.ullreys.com/robert/Podcasts/podcasts/files/92c7a65bef51406e2722275e54ffd335-3.html#unique-entry-id-3Robert UllreyRunning, Couch to 5K, Ullrey, UlleryThis is week two designed to continue your easy progression from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months. The program is designed to be run three times a week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays. You'll have a Brisk five-minute warmup walk. You will then have 6 intervals alternating 90 seconds of jogging and two minutes of walking for a total of about 20 minutes. We'll finish up with a 5 minute cool down. To make your run seem to go by faster, I have set this podcast to music and will give instructions during the podcast every time you should change your pace.Robert UllreyCouch to 5K2006-08-28T19:17:57-07:00http://www.ullreys.com/robert/Podcasts/podcasts/files/683c0d1fb700c55e163e34d92ccf489c-2.html#unique-entry-id-2http://www.ullreys.com/robert/Podcasts/podcasts/files/683c0d1fb700c55e163e34d92ccf489c-2.html#unique-entry-id-2Robert UllreyRunning, Couch, Couch to 5K, Ullrey, UlleryThis is week one and is designed to get you gradually started on a running routine and slowly build your running abilities without burning you out from starting to fast. This program is designed to be run three times your first week with a resting day between each run. My program is to run on Wednesdays, Fridays and Sundays. You'll have a brisk five minute walking warmup followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and you'll finish up with a 5 minute cool down. To make your run seem to go by faster, I have set this podcast to a dance mix I made and will give instructions during the podcast every time you should change your pace.