hi there! i’m the intro post, so you should read me first.

welcome to currerophobia! i made this blog to help me and some friends get through couch-to-5k, a running program designed for people who are really good at sitting on their asses.

partly i wanted this to be a place where we could discuss our progress, but my other main goal was to make a place where we could post the podcasts/playlists we created for the different weeks. there are a number of them out there already – some are linked in the sidebar over to the left – but when i started this i couldn’t find any that really made me happy. and since running essentially makes me miserable, i figured at least one thing about this process should be enjoyable, you know?

so i am making one post for each week, and i will post a link to the podcasts that were created for that week by me or one of my peeps. (playlists will be included as well.) so if you’ve got one you’ve made that you would like to share, by all means lemme know – you can leave a comment or email me at currerophobia at gmail dot com. the more we make, the more likely it is that someone else will be able to find one that makes them happy, and that’s pretty cool if you ask me. unlike running, which totally blows.

so! just click on the link of the week that interests you, and rock out with your bad self.

week one (two podcasts to choose from!)

week two

week three

week four

week five

to be continued…

week five!

Week five: day one routine: Brisk five-minute warmup walk, then:

• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 3 minutes)
• Jog 1/2 mile (or 5 minutes)

Week five: day two routine: Brisk five-minute warmup walk, then:

• Jog 3/4 mile (or 8 minutes)
• Walk 1/2 mile (or 5 minutes)
• Jog 3/4 mile (or 8 minutes)

Jennie’s week five day one AND two podcasts (“i’m eclectic! and sometimes explicit!” editions – playlists under post-cut)

Jennie’s commentary: I don’t use the fade in/outs or anything fancy, there’s just a pause in between songs. These are pretty exact as well. Both have a 5 minute warm up, and all the songs are within 10 seconds of the time they’re supposed to be (most are right on). Enjoy!

week four!

Week four routine: Brisk five-minute warmup walk, then:

• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)
• Walk 1/4 mile (or 2-1/2 minutes)
• Jog 1/4 mile (or 3 minutes)
• Walk 1/8 mile (or 90 seconds)
• Jog 1/2 mile (or 5 minutes)

Currerophobia’s week four podcast (“i totally forgot a cool-down song” edition – playlist under post-cut)

Commentary: Um, I totally forgot a cool-down song. I think I was so excited about remembering to use “Disturbia” for warm-up, which is a really really fun song. Hell, you could just rewind and play that again to cool down. Yeah, do that. And yeah, I said “rewind.” I’m very old.

week three!

Week Three Routine: Brisk five-minute warmup walk, then do two repetitions of the following:

• Jog 200 yards (or 90 seconds)
• Walk 200 yards (or 90 seconds)
• Jog 400 yards (or 3 minutes)
• Walk 400 yards (or three minutes)

K’s week three podcast (“you should be ashamed of yourself” edition – playlist under post-cut) [nb: link fixed 12/12! sorry ’bout that.]

K’s commentary: Introducing the “You should be ashamed of yourself: c25k week III!” mix! Including your favourite mainstream artists such as Ciara, post-breakdown-Britney, Fergie, Kanye West, and more!

Fading OUT indicates the end of a segment, and fading IN, when used, means “adjust your speed!” Obviously it works out to c25k’s 23-minute plan, plus a 5 minute cool down/stretch song. I wish I could have a crowd yelling “good job! go you!” but alas. Some segments are not exact; the largest span of time under is eight seconds (the warmup song is 4:52, not 5:00) and the largest time over, I believe, is three seconds. No I will not tell you where, no cheating!

week two!

Week Two routine: Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Currerophobia’s week two podcast (“i may be slightly older than you are” edition – playlist under post-cut)

commentary: this one is much closer to “by the book” than week one in terms of song times. FYI, i myself did two weeks of week one and two weeks of week two. me and the sloths, bringing up the rear.

week one!

Week One routine: Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Do this three times per week.

Currerophobia’s week one podcast (“miles to go before i sleep” edition – playlist under post-cut)

commentary: lemme tell you something about the podcasts i’m making for this adventure. they will NOT match the official timetable second for second, because i hated having a song cut off in the middle of a word. they are rounded up or down, but never too far off from the target time. if that’s gonna bother you, there’s a bunch of other podcasts available that are obsessive like that; i put a few links over in the sidebar and will happily add any others that people suggest.

but if a little leeway is ok with you, you start off doing your warmup walk to nelly furtado’s “say it right” (it’s a minute or so less than the “recommended” 5 minutes, you could listen to something else first if you wanted to stretch it out) and then it alternates 60-second clips of saul william’s “list of demands” and 90-second clips of seven other songs, and ends with an oh-so-cleverly-chosen belle & sebastian song to cool down to. so basically, whenever you hear “list of demands”, get your jog on. anything else, walk and breathe.

Jennie’s week one podcast (playlist under post-cut) – LINK COMING SOON