Couch to 5K plan

The Couch to 5K plan is a plan that will allow you to run 5K (3.1 miles) in a minimum of 9 weeks!  Just Google it, and you will find all sorts of information. 

If you would like to do the Couck to 5K plan, and would like support, post here.  We are all here to support each other and hold each other accountable.  Together, we can do it!

Here is the plan:

Week 1
Workout 1, 2 & 3:
-Brisk five-minute warmup walk.
-Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week 2
Workout 1, 2 & 3:
-Brisk five-minute warmup walk.
-Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week 3
Workout 1, 2 & 3:
-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 3 minutes)

Week 4
Workout 1, 2 & 3:
-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)

Week 5
Workout 1:
-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)

Workout 2:
-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)

Workout 3:
-Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6
Workout 1:
-Brisk five-minute warmup walk, then:
-Jog 1/2 mile (or 5 minutes)
-Walk 1/4 mile (or 3 minutes)
-Jog 3/4 mile (or 8 minutes)
-Walk 1/4 mile (or 3 minutes)
-Jog 1/2 mile (or 5 minutes)

Workout 2:
-Brisk five-minute warmup walk, then:
-Jog 1 mile (or 10 minutes)
-Walk 1/4 mile (or 3 minutes)
-Jog 1 mile (or 10 minutes)

Workout 3:
-Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Week 7
Workout 1, 2 & 3:
-Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8
Workout 1, 2 & 3:
-Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).

Week 9
Workout 1, 2 & 3:
-Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). 

I always add a 5-minute cool down at the end.

Happy running! 

Yes you can!!  Just really focus on the program one day at a time and if you have to repeat a week, that's okay.  I can run for an hour now!!!  I got this program off of the Cool Running website and it is great!!!

Hey Jazzy!

Let me know if you'd like a partner to do this with.  We can check in with each other each day.  I'd LOVE to do this!

~Amberly

I'm also doing this program - I'm currently in Week 6, and my goal is also to run a 5K, and eventually do a sprint triathlon. It really is an awesome program, and - as I've said before - if I can do it, anyone can! I never thought I'd be able to run for more than 30 seconds, but I've already run for 20 minutes. my next run (this weekend) is for 25 minutes! The trick is to start slowly, to stretch before and after a run, and not to run every day (my calves killed me before I got a clue and followed the latter two tips). Running really is a mental thing - if you believe you can do it, you really can!

I agree with what everyone else has said, and don't be afraid to repeat a week if you need to.  You should really do a marathon, I ran my first in NYC last year.  One of the best experiences in my life!

Thank you fluffy, spjesq, and Kate.  That's exactly what I needed to hear!

Amberly- I would love to have a partner.  I just read your other post, and I feel the same way.  I want to jog, but I never knew where to start.  Now that I have a plan, I think I can do it!

I plan to start on Tuesday.  I will do it on Tuesday, Thursday, and Sunday...I have a really funky school/work schedule.  We can check in with each other on Monday mornings.  Is that cool?

FYI, I will be doing it on a treadmill as opposed to outside.

JazzyBaby and Amberly - Could I do this with you too?  I would do it on Tues, Thurs, and Sat and would be outside.

I posted this in amberly's thread too, but here it is just in case:

If you haven't seen them yet, the podcasts for the www.coolrunning.com program are pretty good.  I didn't do well with looking at my watch to count off minutes; but when someone is telling you "run, walk, run, walk" it makes the intervals much easier - and there's music so it's good.  It takes you through the 9-week program.  You can get the podcasts at iTunes or directly here:

http://www.ullreys.com/robert/Podcasts/podcas ts/podcasts.htm l

Enjoy, and when you get started, come post your miles at our Run Around the World thread!

http://www.calorie-count.com/forums/post/4846 6.html

Hey jazzybaby!  I'm glad that this is something that you wanted to do!  I did my first night yesterday, and loved it!  I can't believe how much I ran!  I would also like to be a part of your guys' group as well.   Of course only If that's cool with you all. :)  Since I already started last night, I would be doing it Friday, Sunday, and Tuesday.  (Don't worry I have no life so it won't interfere with my weekends, lol)  I will be doing mine outside as well. 

Jazzy, Amberly, Jandgmom, and Pantera,

I am getting ready to do workout one of week one! I think this is awesome that we can keep each other accountable. My ultimate goal is the mini-marathon, but I am recovering from an injury and have not ran in over a year. I am going to alternate between outside and treadmill depending on the weather and my mood. Today = the treadmill. I'm pumped to have a way to be held responsible!

Amberly, jandgmom, pantera714, and meltydawne, I am so glad to see you so pumped up about this!  Come back and post here when you've made progress and when you need a little push.  I was telling pantera that I have very limited time in my schedule to exercise, so I KNOW that I am going to need some encouragement along the way. 

I did my first workout on Monday, and I have to say, it wasn't too difficult.  Hopefully, I will be able to do my second today and my third over the weekend.

Thanks zarelha for the great tip!

Good luck, and let's make sure we keep each other accountable.

i've been thinking about starting it for quite some time now but i keep making lame excuses not to!

 

it seriously has been dangerously hot and humid for a majority of the this summer here in Richmond, Va.  now that it's cooling down, i am feeling more motivated and confident about starting it.

 

keep us posted on your progress! 

Good Morning Everyone!!

Can I please join too?  I have always wanted to run....but just mentally think I can't (I can do the elliptical for 45 min straight).  If I had some other people to be accountable to I think it might help.

Will we post here or somewhere else on the site?

THANKS, THANKS, THANKS

Rescueme, you can post here.

Hello, running buddies. I just finished workout 3 of week 1 and am so excited that I want to start week 2... but I will be smart and wait. I think maybe I will do weights instead.

 Do you run outside or on the treadmill?

I have been running outside (less likely for my short attention span to kick in) but am nervous for winter. I live in the midwest, and we are supposed to have a rough winter!

Hey meltydawne!

I also just finished Day 3 of Week 1 last night.  I was supposed to have finished it on Tuesday, and should have been on the first day of Week 2, but I haven't been able to fit it in because I've had a lot going on this week.

I was surprised as well about the ease of this program!  I do get an awesome workout though don't get me wrong.  I guess because I'm so out of shape I figured it would be a little more difficult. 

Have you tried using the podcasts?  I think I'm going to try that for week 2.  At times I felt I counted a little bit faster when I was running, and counted a little slower when I walked, so maybe it might help listening to the podcasts to be a little more accurate.

Hey, guys - the podcasts are FREE, so try them! :) 

I hated counting, myself ... I actually realized once I got them (for the first couple of weeks) how much LONGER 60 seconds running was than I was counting, and how much SHORTER 90 seconds was as I was walking!  By the end, though, I couldn't wait for the "running" bits to start and couldn't wait for the walking to be over!

Hey everyone! I'm just finished Week 2 of this program and it's amazing. I love it so far and know that I can actually keep up with it. The only problem is that I have bad shins and knees. I'm hoping that by building up slowly I don't hurt myself so much. Good luck to everyone else. It'll be so nice to be a runner!

I love this program, just started week 6 today. [: good luck everyone who's trying it!

Good news/Bad news (Mostly good news!)

While on a family vacation (to see my little brother graduate boot camp!!!), I managed to recruit my family to join me on workout 3 of week 1...

They loved it and want to join me so I will be repeating week 1 so that we can do this as a family (although with our schedules, we will probably only run together once a week and hold each other accountable for the other two)

There is a 5k in my area in December so we are all going to run it together!!!

We are "running" tomorrow when I get out of class. I am very excited that my family is getting involved in their health. Also, it will be sweet to have an actual running buddy (although, I still have love for my online ones!)

i'm starting FOR REAL this evening!  i'll be thinking of y'all!