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Ease into 5K - Free Podcast podcast artwork

Ease into 5K - Free Podcast

by Bluefin Software, LLC

Health

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/

From the show's RSS feed, refreshed Mar 29, 2025. Source feed.

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Episodes

  1. 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.

  2. 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.

  3. 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.

  4. 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.

  5. 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.

  6. 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.

  7. 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.

  8. 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.

  9. 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.

  10. 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.

  11. 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.

  12. 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.

  13. 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 minute walk.

  14. 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.

  15. 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.

  16. 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.

  17. 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.

  18. Week 6 - Day 3

    Start with a 5 minute warm-up, then run for 20 minutes straight. Cool down with a 5 minute walk.

  19. 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.

  20. Week 7 - Day 2

    Start with a 5 minute warm-up, then run for 26 minutes straight. Cool down with a 5 minute walk.

  21. Week 7 - Day 3

    Start with a 5 minute warm-up, then run for 27 minutes straight. Cool down with a 5 minute walk.

  22. Week 8 - Day 1

    Start with a 5 minute warm-up, then run for 28 minutes straight. Cool down with a 5 minute walk.

  23. Week 8 - Day 2

    Start with a 5 minute warm-up, then run for 29 minutes straight. Cool down with a 5 minute walk.

  24. Week 8 - Day 3

    Start with a 5 minute warm-up, then run for 30 minutes straight. Cool down with a 5 minute walk.

About this show

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/

Hosted by

Bluefin Software, LLC

Categories

Health Fitness Nutrition

Frequently asked questions

How many episodes does Ease into 5K - Free Podcast have?

Ease into 5K - Free Podcast has 24 episodes on PodParley. The most recent episode was published on December 10, 2012.

What is Ease into 5K - Free Podcast about?

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...

How often does Ease into 5K - Free Podcast release new episodes?

Ease into 5K - Free Podcast publishes daily, based on its 24 episodes since November 2012.

Who hosts Ease into 5K - Free Podcast?

Ease into 5K - Free Podcast is created and hosted by Bluefin Software, LLC.
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