The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week six, day one.

Program: Brisk five-minute warmup walk.  5 minute run.  3 minute walk.  8 minute run.  3 minute walk.  5 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 135 bpm and peaked at 159 bpm. Including the warm-up and cool-down walks, I did 2.22 miles in 36:31 for an average speed of 3.65 mph (16:26 minute/mile).

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week five, day three.

Program: Brisk five-minute warmup walk.  20 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 144 bpm and peaked at 168 bpm. Including the warm-up and cool-down walks, I did 2.16 miles in 33:39 for an average speed of 3.86 mph.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week five, day two.

Program: Brisk five-minute warmup walk.  8 minute run.  5 minute walk.  8 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 139 bpm and peaked at 163 bpm. Including the warm-up and cool-down walks, I did 2.15 miles in 35:20 for an average speed of 3.66 mph.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week five, day one.

Program: Brisk five-minute warmup walk.  5 minute run.  3 minute walk.  5 minute run.  3 minute walk.  5 minute run.  Five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 130 bpm and peaked at 154 bpm. Including the warm-up and cool-down walks, I did 2.00 miles in 34:43 for an average speed of 3.45 mph.

The C25K program consists of three workouts per week for nine weeks. This is the results of the workout for week four, day three.

Program: Brisk five-minute warmup walk. Then two repeats of: three minute run, 90 seconds walk, 5 minute run, two and a half minute walk. Brisk five-minute cool-down walk.

Result: I completed the workout as planned. My heart rate averaged 117 bpm and peaked at 144 bpm. Including the warm-up and cool-down, I did 1.79 miles in 32:06 for an average speed of 3.35 mph.