Wednesday, August 25, 2010

Jayme the runner? Doing the Couch to 5K program (C25K)


So I've decided to do the Couch to 5K training program. I've always envied runners and wished I was one, but it just never seemed possible. But if I'm learning anything these days, it's that the impossible is only in my head.

The Couch to 5K running plan is found here. But I am probably going to take it a bit slower (12-15 weeks instead of 9), depending on how I do, but the plan below is what they've worked out and what is on their site. But I'm aware that the last thing I want to do is injure myself, so better safe and slow than sorry. Gotta build up bone density, don't ya know...

So here's what I'm committed to doing:

Week 1 (3 times per week)

Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


Week 2 (3 times per week)


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


Week 3 (3 times per week)

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

* Jog 90 seconds
* Walk 90 seconds
* Jog 3 minutes
* Walk 3 minutes


Week 4 (3 times per week)


Brisk five-minute warmup walk, then:

* Jog 3 minutes
* Walk 90 seconds
* Jog 5 minutes
* Walk 2-1/2 minutes
* Jog 3 minutes
* Walk 90 seconds
* Jog 5 minutes


Week 5 (3 times per week)

First Day:
Brisk five-minute warmup walk, then:

* Jog 5 minutes
* Walk 3 minutes
* Jog 5 minutes
* Walk 3 minutes
* Jog 5 minutes

Second Day:
Brisk five-minute warmup walk, then:

* Jog 8 minutes
* Walk 5 minutes
* Jog 8 minutes

Third Day:
Brisk five-minute warmup walk, then jog 20 minutes with no walking.


Week 6 (3 times per week)


First Day:
Brisk five-minute warmup walk, then:

* Jog 5 minutes
* Walk 3 minutes
* Jog 8 minutes
* Walk 3 minutes
* Jog 5 minutes

Second Day:
Brisk five-minute warmup walk, then:

* Jog 10 minutes
* Walk 3 minutes
* Jog 10 minutes

Third Day:
Brisk five-minute warmup walk, then jog 25 minutes with no walking.


Week 7 (3 times per week)

Brisk five-minute warmup walk, then jog 25 minutes.


Week 8 (3 times per week)


Brisk five-minute warmup walk, then jog 28 minutes.


Week 9 (3 times per week)


Brisk five-minute warmup walk, then jog 30 minutes.


The final workout! Congratulations!


According to their calculations, 30 minutes should be about 3 miles/5K. I'm focusing on times rather than distance for now just because it's easier for me to measure. But may switch over sometime later once I get a bit more running under my belt.

Speaking of under my belt, I need to get some new underwear to run in. The ones I have keep falling/rolling down! Not cool. Or are there some tricks I should know? Oh, and I need some new shoes. My 6 year old New Balances are a bit knackered. And a digital watch to keep better time than just counting as I go. But all in time, my dears....all in time....

8 comments:

  1. Hey Jayme! For running shoes, go to the running shoe shop in city centre

    www.upandrunning.co.uk

    they will actually have you run on a treadmill for a few minutes and film your feet and then let you know what sort of shoe you need. they are brill and i do not regret spending the money on a proper pair of running shoes.

    xoxo, amy

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  2. thanks, amy! i had wondered if i should go there or chance it with shoes i've liked and had in the past. do they charge anything for the consultation? btw, glad to know you're 'so it goes'. was wondering who that was!

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  3. That's the program I started using when I started to run. But I never made that 3.1 miles in 30 minutes (and STILL do not run that quickly LOL). I say focus on time and the rest will follow. I never focused on distance during the program.

    As for shoes, if you have a good running store in the area it is best to go in and get properly fitted. Many of the ones around here put you on a treadmill and videotape your foot strikes so that you can make sure that you are properly supported and prevent against injury.

    Also, if you have an MP3 player, there are many sites where you can download pre-made C25K programs (some with music and spoken cues for when to walk and when to run). I used one of them, and it totally took the guesswork out of it and eliminated the need for a watch.

    Good luck... you can do it!

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  4. mommie2lea, thanks for the info!! the pre-made spoken cues might be really useful!

    btw, how did you come across my blog? happy to have you along!

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  5. hey girl - years ago when i was training with the YMCA for a 10k, spending the extra for good shoes saved me. well worth it. i had not seen the C25K program before, but i'm loving it! i think i may have to join u on this one.

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  6. i think i'm convinced. i'll go and get proper shoes with the consultation and everything. it'll need to wait until i get paid again, so it'll be a couple weeks....but i think it'll be worth it.

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  7. Hey, Jayme! The consultation is free so long as you buy your shoes with them. The other plus is your supporting a local business :) xoxo, amy

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  8. From your PT friend, I affirm you getting properly fitting shoes!!! :)

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