RUNNING MATE

Welcome to Week One of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week One is a 27 minute coached running podcast workout and consists of a 5 minute walk, followed by 4 intervals of quick, easy jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

Welcome Back!  This is Week 2 of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week One is a 33 minute coached running podcast workout and consists of a 5 minute walk, followed by 5 intervals of quick, easy jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

Welcome to Week Three of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week Three is a 33 minute coached running podcast workout and consists of a 5 minute walk, followed by 5 intervals of quick, easy jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

Welcome to Week Four of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week Four is a 34 minute coached running podcast workout and consists of a 5 minute walk, followed by 4 intervals of quick, easy jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

This is the supplemental workout for Week 4 of the 5K101 5K training program and was designed to assist runners in making the transition from 4 minute jogging intervals to 8 minute jogging intervals.

In this supplemental workout, we will run for 6 minutes followed by 2 minutes of recovery at a brisk walk for 3 intervals and wrap it up with a 5 minute cool down walk.  Run this drill as many times as you need until you are comfortable moving on the Week 5.

The 5K101 training program by Running Mate is a running program designed to assist beginning runners train to run a 5K from scratch using podcasts set to music with integrated verbal coaching using proven running techniques.

For a hard copy look at this program, please visit our website @ http://www.5K101.com. Also, be sure to join our Facebook group "Running Mate Media" and follow us on Twitter under username @Runningmate1.

Music from Week 4-2 was contributed by DJ Discovery (aka Leigh Apted) as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatune.com

Welcome to Week Five of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week Five is a 38 minute coached running podcast workout and consists of a 5 minute walk, followed by 3 intervals of 8 minute jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

Welcome to Week Six of the Running Mate Media 5K 101 Training Series!

This running program will help you train to run a 5K in just 8 weeks and I'll be with you every step as we train to run a full 5K without stopping to walk or rest!

Week Sixis a 37 minute coached running podcast workout and consists of a 5 minute walk, followed by 2 intervals of 12 minute jogs and walking recovery's. If you are familiar with the couch to 5K (c25k) program, the format is very similar, except we dig a little deeper into the coaching aspect and will teach you the finer points of jogging; such as how to breathe properly and build endurance.

Be sure to join our social networks. We are on Twitter as well as Facebook. The easiest way to connect is through our website @ http://www.5K101.com.

A special thanks to the artists and Mix DJ's whose great work helped made this series possible. Music from Week One was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatunes.com.

Welcome back! This is Week 7 of the 5K 101 Training Program. For a hard copy look at this program, please visit our website @ http://www.5K101.com. Also, be sure to join our Facebook group "Running Mate Media" and follow us on Twitter under username @Runningmate1. This week we warm up with our usual 5 minute walk and then continue our progression of 12 minute jogging intervals, followed by 3 minute walking recovery's for 3 intervals. A special thanks to the artists and Mix DJ's whose work helped make this series possible. Music from Week 5 was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatune.com

This is the supplemental workout for Week 7 of the 5K101 5K training program and was designed to assist runners in making the transition from 12 minute jogging intervals to a full 30 minutes.

In this supplemental workout, we will run for 20 minutes followed by 5 minutes of recovery at a brisk walk for 2 intervals and wrap it up with a 5 minute cool down walk.  Run this drill as many times as you need until you are comfortable moving on the Week 8.

The 5K101 training program by Running Mate is a running program designed to assist beginning runners train to run a 5K from scratch using podcasts set to music with integrated verbal coaching using proven running techniques.

For a hard copy look at this program, please visit our website @ http://www.5K101.com. Also, be sure to join our Facebook group "Running Mate Media" and follow us on Twitter under username @Runningmate1.

Music from Week 4-2 was contributed by DJ Discovery (aka Leigh Apted) as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatune.com

Welcome back! This is Week 8 of the 5K 101 Training Program. For a hard copy look at this program, please visit our website @ http://www.5K101.com. Also, be sure to join our Facebook group "Running Mate Media" and follow us on Twitter under username @Runningmate1. This is our final week. Today we warm up with our usual 5 minute walk and then we'll jog at a comfortable pace for a full 30 minutes without rest. A special thanks to the artists and Mix DJ's whose work helped make this series possible. Music from Week 5 was contributed by DJ Discovery (aka Leigh Apted) @ http://djdiscovery1.podomatic.com/ as well as Solar Cycle & DJ Markitos, both can be found @ www.magnatune.com

This is a 50 minute run based on a request from Helen, who is one of our Facebook followers.  If you would like to get involved in the conversation and pitch your suggestion for a future coached running workout, join our Facebook group here.

This run includes 10 minutes of warm-up and cool-down, and 40 minutes of easy running with some speed work mixed in along the way.  Great if you are training for a 5K or 10K.

Music for this workout was provided by Leigh Apted & www.magnatune.com.

If you would like to learn more about Running Mate, check out our Blog site @ www.5K101.com

This is a second version of our previous Lamp Post running workout. The last one had some calisthenics mixed in and it just didn't flow very well.

High impact cardio. Take it easy if you're a beginnng runner!!

Don't forget to join the Running Mate Media group on Facebook and link up with us on Twitter @ Runningmate1.

Thanks for listening!

Easy Jog Intervals. Low impact training run. Can be modified for runners or walkers to fit your fitness level.

Follow us on Facebook. Join the group "Running Mate Media"

Follow us on Twitter. Twitter name = Runningmate1

30 minute coached interval run. Moderate impact, interval drills. Music: Electronic, 138+ Beats per minute.