Fat to Fit to Fierce

Week 3 C25K

WEEK 3 – Get it here by “Right-clicking and Save”: Week 3 Podcast

  • Intro –Welcome to Week 3, I appreciate your dedication! You’ll be running like a pro in no time. The tip for this week is to pick a positive person and tell them about your goals, let them know when you need encouragement.
  • The Routine: This week you’ll have a brisk five-minute warm-up walk. You will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We’ll finish up with a 5 minute cool down.
  • The Playlist: Gimme More -Britney Spears, Push It – Salt-N-Pepa, Bootylicious – Destiny’s Child, The Rockerfeller Skank – Fat Boy Slim, Milkshake – Kelis, Whip It – Devo, Gimme – Jill Scott, Low- Flo-Rida

Couch to 5K Week 3 Music Playlist (Original)

Song Title (Links to iTunes)Artist (Links to Amazon)
Gimme MoreBrittney Spears
Push It Salt n Pepa
Bootylicious Destiny's Child
The Rockerfella Skank Fat Boy Slim
Whip ItDevo
GimmeJill Scott
Low Flo-Rida


Get it here by “Right-clicking and Save”:  Week 3 New Rock Band

Couch to 5K Week 3 Music Playlist (Rock- New Rock Band)

Song Title (Links to iTunes)Artist (Links to Amazon)
Sun Rises Fleet Floxes
Tether (live) Indigo Girls
Is There a GhostBand of Horses
Lost Coldplay
Portions for FoxesRilo Kiley
The Way That He Sings My Morning Jacket
Brendan BensonTiny Spark
Snow Patrol Chasing Cars


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