Couch to 5k running app

If you are taking part in a Couch to 5k training plan, either as a new runner, or as a training companion, then this data field could be just what you need. During a workout session it provides a count-down timer showing the time left for the current phase of the workout. As you transition between walk/run stages it shows a prompt indicating that it is time to Walk or Jog. There are also vibration prompts 10 seconds before a transition and optionally each 1 minute during the countdown to keep you motivated. When each of the workout days has been completed, progress will be recorded on the watch and you will be presented with the next workout the next time the data field is used. This can be overridden using the Garmin Connect Mobile app on a mobile phone or Garmin Express app on a PC. Before your workout commences the display shows the week and day of the current activity and also each Walk/Jog duration. This is simply a new data field, so your activities will still be recorded and tracked while you train. I recommend creating a new activity for your Couch to 5k training runs by copying your existing Run activity, then adding the Couch to 5k data field to this new activity. This way any other runs will not auto advance the Couch to 5k field to the next day. The workouts in this program are intended to be used 3 times per week. Each begins with a 5 minute warmup walk and ends with 5 minutes walking to cool down. The training parts consist of a mix of jogging and walking as follows. Week 1 (each day): jog 60 seconds, walk 90 seconds, repeat for a total of 8 jogs Week 2 (each day): jog 90 seconds, walk 2 minutes, repeat for a total of 6 jogs Week 3 (each day): jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes, jog 90 seconds, walk 90 seconds, jog 3 minutes Week 4 (each day): jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2½ minutes, jog 3 minutes, walk 90 seconds jog 5 minutes Week 5 (day 1): jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes Week 5 (day 2): jog 8 minutes, walk 5 minutes, jog 8 minutes Week 5 (day 3): jog 20 minutes Week 6 (day 1): jog 5 minutes, walk 3 minutes, jog 8 minutes, walk 3 minutes, jog 5 minutes Week 6 (day 2): jog 10 minutes, walk 3 minutes, jog 10 minutes Week 6 (day 3): jog 25 minutes Week 7 (each day): jog 25 minutes Week 8 (each day): jog 28 minutes Week 9 (each day): jog 30 minutes Please note, I am not a Garmin employee, but a keen runner who wrote this data field to support me whilst taking other runners through a couch to 5k running program. I have provided it here so others may use it whether working through their own running program or helping others. I welcome all feedback and will attempt to help with any issues whenever I can, but please realise that this is not my day job, so I may not have time to respond to all queries. Please refer to the instructions to your device wherever possible if you are having trouble locating this data field or making it work as described.

Version 1.0.1 has been updated to support new devices Version 1.0.2 has been updated to support new devices Version 1.0.3 has been updated to support new devices Version 1.0.4 has been updated to reinstate support for D2 air and using the Garmin SDK version 3.2.5 Version 1.0.5 has been updated to support new devices and also make the 1 minute motivational alert optional (defaults to off) Version 1.0.6 has been updated to support new devices Version 1.0.7 has been updated to support new devices (replaces 1.0.6 where some devices failed to be included) Version 1.0.8 has been updated to try to overcome issues with some devices. Nothing in the Couch to 5k app is device specific, so this must be caused by a Garmin SDK issue. 1.0.8 is built using the latest Garmin SDK. Version 1.0.9 removes the surplus walk at the end of weeks 1 to 3 activities before the final cool down walk Version 1.0.10 has been updated to support new devices Version 1.1.0 does not add new devices, but does add several new features: - Ability to modify warmup / cooldown times - Show rep number and total reps with Jog message - Option to repeat Jog/Walk message every 5, 10 or 20 seconds - Support for Custom workout timings Version 1.1.1 has been updated to support new devices