[0:11] hello runners welcome to ibex running my
[0:14] name is Kristin I'm gonna be coaching
[0:15] you today through your first workout of
[0:17] the couch to 5k series I'm so excited to
[0:20] start this with you guys so let's jump
[0:22] right into it
[0:23] you are gonna start walking at a nice
[0:25] brisk warm-up pace anywhere from 2.5 to
[0:29] 4.0 miles per hour we're gonna be here
[0:32] for five minutes
[0:33] nice and easy no stress I want you guys
[0:36] to be excited about this process that
[0:39] you're gonna go through this couch to 5k
[0:41] series is for anybody if you've been
[0:43] laying on the couch for the last week
[0:44] this is for you if you've been
[0:46] intimidated by running this is for you
[0:48] if you've been hanging out in the weight
[0:50] section this is for you
[0:52] so this workout is a great way to begin
[0:55] I'm gonna tell you a little bit about it
[0:57] it's gonna be eight intervals of a
[1:01] one-minute jog and a 90 second walk so
[1:05] anybody can do that you can push through
[1:07] a one minute jog
[1:08] I know you can like I said five minute
[1:11] warm-up eight interval and then a nice
[1:13] cooldown and you're on your way to your
[1:15] 5k
[1:16] [Music]
[1:20] so we're going to find a nice piece for
[1:23] you to a comfortable warming up our
[1:24] incline is also at zero or 0.5 nice and
[1:28] flat we're not going to get into any
[1:30] incline just open it thing today on
[1:33] running and walking
[1:35] [Music]
[1:42] [Music]
[1:54] all right so we're 90 seconds into this
[1:57] warmup
[1:58] and I want you guys to start thinking
[2:00] about some running form especially if
[2:03] you're new to running so I like to start
[2:06] with the phrase run tall run soft don't
[2:11] forget to breathe and have fun because
[2:14] those are the key things you need to
[2:16] think about you wanna have good posture
[2:18] you want to run soft you don't want to
[2:20] stamp your feet into the treadmill or
[2:22] the ground nice and light you do want to
[2:25] have fun and you want to breathe so as
[2:28] we go through this workout I want you to
[2:29] keep reminding yourselves to those four
[2:31] things to be tall to be soft debris
[2:37] and to have fun
[2:40] we don't want this to be miserable we're
[2:41] gonna have a good time
[2:43] [Music]
[2:49] [Music]
[2:55] you start a fire
[2:59] so what deep in my mind
[3:03] see the
[3:04] [Music]
[3:07] the place is pro know why cuz I don't
[3:11] know
[3:17] all right we are three minutes into our
[3:20] warm-up walk we have two minutes left I
[3:22] hope you guys are finding some great
[3:24] playlists to keep you pumped up and
[3:27] energized for this workout I will be
[3:30] dancing to the music in my head as we go
[3:33] through this
[3:37] and I know we'll all have a great time
[3:39] together and it'll be done before you
[3:43] know it and you'll be so proud
[3:46] [Music]
[3:51] [Music]
[3:55] kids leave the longer in this town
[4:04] [Music]
[4:13] all right we're coming up on one more
[4:15] minute of this walk warm-up and then
[4:18] we're gonna start our first run it's
[4:20] only minutes I know you guys do that
[4:24] so we have a minute to mentally prepare
[4:25] that you are about to run
[4:28] I know you're excited I know your legs
[4:30] are like ready to go you're like man
[4:31] this is a long five-minute warm-up walk
[4:33] but it's worth it you got to get warmed
[4:36] up so that our bodies are ready for the
[4:38] workout we're about to do
[4:40] [Music]
[4:47] [Music]
[4:55] [Music]
[5:00] but when that clock hits five minutes
[5:02] we're gonna do our first run you can be
[5:04] anywhere from four point five to six
[5:07] point five miles per hours and we're
[5:10] gonna start in ten seconds awaken my
[5:15] spoon ready for that run in three two
[5:22] one let's bump it up
[5:26] we'll be here for one minute
[5:30] there we go run with those cues grunt
[5:33] all grunt soft don't forget to read
[5:35] [Music]
[5:44] [Music]
[6:03] there we go 20 seconds left keep that
[6:08] posture breathe nice and steady in and
[6:12] out ten more seconds and we get to walk
[6:16] [Music]
[6:18] three two one
[6:23] nothing great job guys first run is done
[6:29] taking it down to a nice walking pace
[6:32] for the next 90 seconds so this recovery
[6:37] walk anywhere from 2.5 to 4 miles per
[6:42] hour
[6:48] [Music]
[7:02] all right so we have one down seven to
[7:06] go
[7:06] I know that sounds like a lot it's not a
[7:07] lot it'll be done before you know it and
[7:12] every time you feel like oh this is too
[7:14] much there's a recovery walk coming up
[7:17] so you have that to look forward to we
[7:21] know we have another 30 seconds here and
[7:24] we do another run deep pain and you have
[7:26] to start to get that pattern all right
[7:39] get ready that next run is coming up in
[7:43] 10 seconds
[7:44] [Music]
[7:48] in 3 2 1
[7:52] good luck bump it up anywhere from four
[7:56] point five to six point five miles per
[7:58] hour be here for one minute great job
[8:20] guys 30 seconds left here
[8:25] [Music]
[8:34] [Music]
[8:36] fifteen seconds then we have that walk
[8:39] to look forward to almost there
[8:48] three two one take it down to a walk
[8:54] whoa
[8:55] very nice again we can be anywhere
[8:58] between 2.5 and 4 miles per hour
[9:01] whatever is a nice walking pace for you
[9:10] and we'll be here for 90 seconds then
[9:14] we'll get it run again
[9:21] [Music]
[9:41] so as we come to these walking
[9:43] recoveries 90 second intervals we want
[9:47] to try to get our breathing under
[9:49] control to prepare for that next running
[9:52] interval so you want to try and get our
[9:53] heart rate back down a little bit take
[9:55] nice deep breaths that were ready for
[9:57] that next run which is coming up in 20
[10:01] seconds so try and take a nice deep
[10:03] breath in and out
[10:06] get that heart rate under control so
[10:09] that we're ready to go hard for that run
[10:12] you ready ready for another one and
[10:17] three two one let's run get that speed
[10:23] up whatever the good running pace for
[10:28] you
[10:28] right now any pain anywhere between four
[10:32] point five and six point five
[10:35] [Music]
[10:42] great job guys
[10:46] we're doing this together don't leave me
[10:50] hanging on the treadmill alone 30 more
[10:55] seconds
[10:57] [Music]
[11:01] good 20 seconds
[11:05] look forward to that walk keep pushing
[11:09] for that
[11:14] almost there three two one back to that
[11:22] walking pace very nice everyone oh I
[11:28] think we just finished three again we
[11:34] have 90 seconds of walking your goal is
[11:36] to relax a little bit get that heart
[11:39] rate down
[11:40] kill your breathing it's super proud
[11:44] that you're here on the treadmill with
[11:46] me getting this workout done and
[11:49] preparing for a super awesome goal of
[11:51] running a 5k which might at this point
[11:56] seem out of reach to you but it's not
[11:59] out of reach whatsoever
[12:01] especially if you follow along with this
[12:03] series before you know it you will be a
[12:05] pro runner
[12:08] [Music]
[12:15] however coming up 30 more seconds of
[12:18] walking then we'll run again right now
[12:21] you might be thinking huh
[12:23] I'm really not liking that's very much
[12:25] why did I get on the dreadmill but I
[12:28] don't need to stop it's hard the first
[12:31] workout it's always hard but it gets a
[12:34] little kind of easier every time I
[12:37] promise you stick with it it will get
[12:39] easier
[12:40] [Music]
[12:42] ten seconds and we're gonna run again
[12:43] don't leave me alone run with me ready
[12:48] three two one bump up that speed here we
[12:56] go
[12:56] running for 60 seconds
[13:00] [Music]
[13:04] my friends on the first guy following I
[13:08] have something we take over I'm
[13:11] always be reserved
[13:14] [Music]
[13:19] you got the only 30 seconds left come on
[13:22] don't touch the speed don't touch those
[13:25] handles you don't need them 15 seconds
[13:37] keep the speed where it's at
[13:41] that wok is coming up just hold on
[13:46] all right you're there three two one
[13:50] back to walking there we go
[13:56] you made in 90 seconds of walking now to
[14:00] relief right all right and we're at the
[14:07] halfway point I feel good
[14:17] we'll be here for another minute
[14:20] [Music]
[14:31] here's what I like jumping from the link
[14:36] that is almost too high
[14:40] [Music]
[14:42] alright bye now our breathing should be
[14:45] a little bit more under control all
[14:47] these heart rate should be down a little
[14:48] bit should be getting ready mentally
[14:52] ready for that next run telling yourself
[14:54] you can do it that's what I tell myself
[14:57] on hard runs yeah I know I talk to
[14:59] myself my head all the time I know it's
[15:02] crazy but it really does work
[15:04] just type yourself up you're the only
[15:07] person there to clap for yourself you
[15:09] just have to do it you'd be surprised
[15:13] that positive self-talk does - you speak
[15:17] English let's talk ourselves up we got
[15:19] to run three two one pick up that speed
[15:23] 60 seconds of running right here there
[15:28] we go
[15:33] you're making it through past the
[15:37] halfway point
[15:40] don't get discouraged on me now you got
[15:44] that he made this far don't you're back
[15:48] [Music]
[15:50] good at 30 seconds
[15:51] [Music]
[15:54] keep the pace focus on the goal talk to
[15:59] yourself tell yourself you got this you
[16:03] can do it it's not a big deal you've
[16:05] done way harder things in this
[16:10] 10 seconds we're almost there ready to
[16:13] walk soon
[16:16] and three two one bring down that speed
[16:22] [Applause]
[16:24] there we go
[16:26] [Music]
[16:29] alright we'll be here for another 90
[16:32] seconds again walking pace between 2.5
[16:36] and 4.0 miles per hour something
[16:41] comfortable for you where you can catch
[16:43] your breath get ready for your next run
[16:47] [Music]
[16:53] all right guys this is flying by
[16:56] [Music]
[16:59] I'm so excited to see where we're at in
[17:01] the next couple weeks and how you're
[17:03] gonna look back at this and be like that
[17:06] [Music]
[17:09] I see you with your friends at night and
[17:14] Julian you alone alright in 30 seconds
[17:18] we're gonna run again like I said we're
[17:21] almost there don't quit now
[17:28] make yourself proud it was your goal to
[17:31] get this whole workout done get it done
[17:35] you will not regret doing it ready 10
[17:40] seconds we're gonna run like I say fill
[17:43] yourself up tell yourself you got this
[17:46] ready 3 2 1 let's run get that speed up
[17:51] [Music]
[17:56] there we go
[17:58] [Music]
[18:00] [Applause]
[18:02] [Music]
[18:03] [Applause]
[18:12] [Applause]
[18:13] [Music]
[18:16] [Applause]
[18:17] [Music]
[18:19] alright 30 seconds more come on
[18:25] [Music]
[18:28] keep breathing don't touch the speed
[18:32] we'll yourself to do it tell your body
[18:35] tell those legs keep running legs don't
[18:39] stop come on ten seconds
[18:47] [Music]
[18:49] three-two-one
[18:51] you just want a walk here we go 90
[18:55] seconds of walking
[18:58] [Applause]
[19:00] [Music]
[19:03] we are almost there guys
[19:06] we're going to walk into the hit minute
[19:08] 20
[19:10] we have two runs left
[19:14] almost there guys
[19:15] [Music]
[19:17] should be so aunt and excited for
[19:19] yourselves
[19:19] [Music]
[19:20] [Applause]
[19:21] [Music]
[19:27] [Music]
[19:30] we're just gonna keep walking for the 45
[19:33] seconds then it's gonna be our
[19:35] second-to-last run so you better push
[19:40] show your smoke all right 30 seconds
[19:54] we're gonna run again
[19:59] I'm ready
[20:01] are you guys ready 15 seconds
[20:08] I want you to push that speed tell those
[20:13] likes to work ready 3 2 1 let's run
[20:21] [Music]
[20:23] there we go one minute here come on this
[20:30] is our second-to-last run what can you
[20:32] give me what can you give yourself
[20:35] [Music]
[20:47] thirty Seconds guys let's go
[20:51] don't touch the speed don't touch the
[20:53] handles doesn't anything just keep
[20:55] running
[20:57] [Music]
[21:04] fifteen come on don't quit on me now you
[21:09] made it this far five seconds
[21:15] three two one let's walk 90 seconds we
[21:26] get to recover and get mentally ready
[21:29] for that lap run could we did it we made
[21:34] it here I'm so proud guys
[21:37] I shouldn't celebrate they have yeah we
[21:39] have one more run but I'm still super
[21:41] proud
[21:42] [Music]
[21:52] we'll be here until 22:30
[21:56] sue about another minute to recover for
[22:00] that last and final run
[22:04] [Music]
[22:12] [Music]
[22:14] and right now I need you guys to hype
[22:16] yourselves up talk nice yourself and
[22:20] your own mind remind yourself why you're
[22:23] here why you're doing this what this
[22:25] means to you tell yourself you can do it
[22:29] you have the strength you have the
[22:31] ability nobody's stopping you but
[22:34] yourself you ready for this last run
[22:37] it's coming up
[22:38] ten seconds let's go let's hit that
[22:43] speed
[22:44] I'm ready three two one let's go guys
[22:50] last minute I want to see you run faster
[22:54] then you've run the rest of the workout
[22:56] bump up that speed last minute of this
[23:01] run
[23:05] [Music]
[23:15] there we go guys 30 seconds come on
[23:18] let's push keep breathing keep focusing
[23:21] on your goals
[23:24] [Music]
[23:32] come on we are right there guys don't
[23:34] stop don't touch the speed don't touch
[23:37] those handles tell your body to keep
[23:40] moving keep going
[23:44] five seconds three two one
[23:49] and you just earned that walk you earn
[23:56] that great job guys
[23:58] the Finnick 90 seconds king crab
[24:02] deluding ourselves
[24:04] and bringing down our heart rate and
[24:06] controlling our breathing
[24:07] [Music]
[24:13] so proud you just got through 24 minutes
[24:22] of intervals and you are one step closer
[24:25] to your goal of running at 5k writing
[24:30] I'm excited for you
[24:33] [Music]
[24:37] let's take the next 45 seconds he's so
[24:41] happy and so proud
[24:42] get yourself and stuff ready for the
[24:45] next workout cuz I know for you to join
[24:47] me again not gonna leave me alone don't
[24:50] make me do this on my own
[24:51] we have a date next week you and I we're
[24:54] gonna run together and again after that
[24:56] and after that
[24:57] so go
[25:00] all right
[25:01] [Music]
[25:04] for real thanks for running with me guys
[25:06] thanks for choosing the run of ibex
[25:07] running looking forward to this journey
[25:10] together and I want you guys to take the
[25:12] next five minutes to just walk on the
[25:14] treadmill pull yourselves down and have
[25:17] a great day
[25:19] [Music]