Fat to Fit to Fierce

Week 1 C25K

  • Option 1) Download The Original (Pop/Hip-Hip/Top 40) 9 Week Training Podcast for FREE
  • Option 2) Download The Rock Version of the 9 Week Training Podcast for FREE
  • *Bonus Option*: Get the Exclusive 5K & 10K Race Day Podcast/MP3 for FREE.  Just download my eBook “The Official 5K Training Guide” full of Tips & Motivation AND you will get over an hour of music and coaching for your Race Day!

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Carli’s Couch to 5K Podcasts/MP3

Original WEEK 1 – Get it here by “Right-clicking and Save”: Week 1 Podcast

  • Intro: This is week one, and it’s designed to get you gradually started on a running routine and slowly build your running abilities without burning you out from starting too fast. This program is designed to be run 3 times your first week with a resting day between each run. The tip for this week is to buy the appropriate gear that you need. Ladies please wear a good supportive bra, and everyone needs a good pair of running shoes to help prevent injury.


  • The Routine: You’ll have a brisk 5 minute warm-up walk followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and you’ll finish up with a 5 minute cool down.

Couch to 5K Week 1 Music Playlist (Original)

Song Title (Links to iTunes)Artist
Viva La VidaColdplay
In the AyerFlo-Rida
StrongerKanye West
Instrumental Flam 5 (Carli - Exclusive)
Single LadiesBeyonce


Get it here by “Right-clicking and Save”:  Week 1 – Old School Rock

Couch to 5K Week 1 Music Playlist (Rock-Old School Rock)

Song Title (Links to iTunes)Artist (Links to Amazon)
Blue Sky (live)The Allman Brothers Band
Bye Bye LoveThe Cars
JailbreakThin Lizzy
In the CityEagles
More Than a FeelingBoston
The Electirc Co. (live)U2
Searchin for a Rainbow Marshall Tucker Band

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