COUCH TO 5K | WEEK 1 - ALL WORKOUTS | Treadmill Follow Along! #IBXRunning #C25K

[00:11] hello runners welcome to ibex running my

[00:14] name is Kristin I'm gonna be coaching

[00:15] you today through your first workout of

[00:17] the couch to 5k series I'm so excited to

[00:20] start this with you guys so let's jump

[00:22] right into it

[00:23] you are gonna start walking at a nice

[00:25] brisk warm-up pace anywhere from 2.5 to

[00:29] 4.0 miles per hour we're gonna be here

[00:32] for five minutes

[00:33] nice and easy no stress I want you guys

[00:36] to be excited about this process that

[00:39] you're gonna go through this couch to 5k

[00:41] series is for anybody if you've been

[00:43] laying on the couch for the last week

[00:44] this is for you if you've been

[00:46] intimidated by running this is for you

[00:48] if you've been hanging out in the weight

[00:50] section this is for you

[00:52] so this workout is a great way to begin

[00:55] I'm gonna tell you a little bit about it

[00:57] it's gonna be eight intervals of a

[01:01] one-minute jog and a 90 second walk so

[01:05] anybody can do that you can push through

[01:07] a one minute jog

[01:08] I know you can like I said five minute

[01:11] warm-up eight interval and then a nice

[01:13] cooldown and you're on your way to your

[01:15] 5k

[01:16] [Music]

[01:20] so we're going to find a nice piece for

[01:23] you to a comfortable warming up our

[01:24] incline is also at zero or 0.5 nice and

[01:28] flat we're not going to get into any

[01:30] incline just open it thing today on

[01:33] running and walking

[01:35] [Music]

[01:42] [Music]

[01:54] all right so we're 90 seconds into this

[01:57] warmup

[01:58] and I want you guys to start thinking

[02:00] about some running form especially if

[02:03] you're new to running so I like to start

[02:06] with the phrase run tall run soft don't

[02:11] forget to breathe and have fun because

[02:14] those are the key things you need to

[02:16] think about you wanna have good posture

[02:18] you want to run soft you don't want to

[02:20] stamp your feet into the treadmill or

[02:22] the ground nice and light you do want to

[02:25] have fun and you want to breathe so as

[02:28] we go through this workout I want you to

[02:29] keep reminding yourselves to those four

[02:31] things to be tall to be soft debris

[02:37] and to have fun

[02:40] we don't want this to be miserable we're

[02:41] gonna have a good time

[02:43] [Music]

[02:49] [Music]

[02:55] you start a fire

[02:59] so what deep in my mind

[03:03] see the

[03:04] [Music]

[03:07] the place is pro know why cuz I don't

[03:11] know

[03:17] all right we are three minutes into our

[03:20] warm-up walk we have two minutes left I

[03:22] hope you guys are finding some great

[03:24] playlists to keep you pumped up and

[03:27] energized for this workout I will be

[03:30] dancing to the music in my head as we go

[03:33] through this

[03:37] and I know we'll all have a great time

[03:39] together and it'll be done before you

[03:43] know it and you'll be so proud

[03:46] [Music]

[03:51] [Music]

[03:55] kids leave the longer in this town

[04:04] [Music]

[04:13] all right we're coming up on one more

[04:15] minute of this walk warm-up and then

[04:18] we're gonna start our first run it's

[04:20] only minutes I know you guys do that

[04:24] so we have a minute to mentally prepare

[04:25] that you are about to run

[04:28] I know you're excited I know your legs

[04:30] are like ready to go you're like man

[04:31] this is a long five-minute warm-up walk

[04:33] but it's worth it you got to get warmed

[04:36] up so that our bodies are ready for the

[04:38] workout we're about to do

[04:40] [Music]

[04:47] [Music]

[04:55] [Music]

[05:00] but when that clock hits five minutes

[05:02] we're gonna do our first run you can be

[05:04] anywhere from four point five to six

[05:07] point five miles per hours and we're

[05:10] gonna start in ten seconds awaken my

[05:15] spoon ready for that run in three two

[05:22] one let's bump it up

[05:26] we'll be here for one minute

[05:30] there we go run with those cues grunt

[05:33] all grunt soft don't forget to read

[05:35] [Music]

[05:44] [Music]

[06:03] there we go 20 seconds left keep that

[06:08] posture breathe nice and steady in and

[06:12] out ten more seconds and we get to walk

[06:16] [Music]

[06:18] three two one

[06:23] nothing great job guys first run is done

[06:29] taking it down to a nice walking pace

[06:32] for the next 90 seconds so this recovery

[06:37] walk anywhere from 2.5 to 4 miles per

[06:42] hour

[06:48] [Music]

[07:02] all right so we have one down seven to

[07:06] go

[07:06] I know that sounds like a lot it's not a

[07:07] lot it'll be done before you know it and

[07:12] every time you feel like oh this is too

[07:14] much there's a recovery walk coming up

[07:17] so you have that to look forward to we

[07:21] know we have another 30 seconds here and

[07:24] we do another run deep pain and you have

[07:26] to start to get that pattern all right

[07:39] get ready that next run is coming up in

[07:43] 10 seconds

[07:44] [Music]

[07:48] in 3 2 1

[07:52] good luck bump it up anywhere from four

[07:56] point five to six point five miles per

[07:58] hour be here for one minute great job

[08:20] guys 30 seconds left here

[08:25] [Music]

[08:34] [Music]

[08:36] fifteen seconds then we have that walk

[08:39] to look forward to almost there

[08:48] three two one take it down to a walk

[08:54] whoa

[08:55] very nice again we can be anywhere

[08:58] between 2.5 and 4 miles per hour

[09:01] whatever is a nice walking pace for you

[09:10] and we'll be here for 90 seconds then

[09:14] we'll get it run again

[09:21] [Music]

[09:41] so as we come to these walking

[09:43] recoveries 90 second intervals we want

[09:47] to try to get our breathing under

[09:49] control to prepare for that next running

[09:52] interval so you want to try and get our

[09:53] heart rate back down a little bit take

[09:55] nice deep breaths that were ready for

[09:57] 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]