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! 

Good job everyone!  I just finished Week 1 and am starting Week 2 today.  Keep up the good work!

Hi everyone,  May I join your group?  I just downloaded the podcasts for the "couch to 5K" and plan on starting today to get my 3-4 workouts done this week #1.  Would love to have a group to be accountable to.

Hey 1mom2four, of course you may!  We have such a great group of ladies doing this together.  Having this little group has really helped me.

On a side note, last night I did Day 1 of Week 2 and almost hacked up a lung afterwards.  I have no idea why.  The running part was only 30 seconds longer than Week 1.  Oh well, maybe I was just having an off night.  I'll try again tomorrow night and see if it happens again.  I might have to go back to week 1 for a couple of more times.

I'm also trying this, but I've been on week 1 forever because I am not doing it consistently enough.  Better than nothing, I suppose, but I need to commit to 3 days a week consistently for the program to really work!

Pantera714,  Thank you for the welcome.

laschndr,  Hope you can look to us here for accountability.  I would love to help support you to get to week 2.

TO ALL:

I just got done doing day 1, week 1.  I have a question.  I did the workout to the podcast.  Am I suppose to just do the 30 minute podcast OR go the full 5K (3.1 miles) distance?  I just did the podcast and only went 3.66K (2.25 miles).  I guess I am a slower walker/jogger.

Thank you for your imput.

Hello ladies,

I am downloading the podcasts as I type this, love the music! I am not aspiring to do any event runs but just get out and get walking at a brisk pace, maybe try out power walking! I have a Ipod Shuffle so this will be perfect for outdoor or indoors. I just did half of day one, week one and definitely enjoyed it. "Back in the day", I used to walk four miles a day so would like to get back into the groove again. Hope you are OK with me chiming in now and then and getting motivated by following this group. May I join? Thanks

Joyce

PS: Just got back from a brisk walk with my dog and "did" the whole first session. No running for me since I have osteoporosis but walking definitely would get a thumbs up from my Dr.! It felt great! Had a post walk snack of yogurt and a big glass of water.  

 

I downloaded the podcasts and used Week 3 for the first time yesterday. It was wonderful! I love not having to always look at the time. Anyway, I'm having problems with my shins (i've always been prone to shin splints) but I'm making an effort to take a day off between workouts and I think I'll be ok. Hope everyone's weeks are going well!!

Hi!

I would love to join!!

I just did week 2 workout one yesterday!!  I had been walking so I skipped week 1.

I have horrible shin splint problems from running track and basketball about 8 years ago...so I really have to take this slow as to avoid reaggrivating them.  So I am planning on doing week 2 practice for 2 weeks before moving on. 

I am soooo excited to be able to run again!  I used to love running and hope I can get back up to a distance before winter hits.

Welcome virtualseeds and gfrisbie! 

I did Day 1 of Week 2 yesterday, and like pantera, it was difficult.  It may have had something to do with the fact that I did Day 3 of Week 1 the day before, and my body was just tired.  I am going to take a day off and hopefully it will be better on Thursday.  If not, then I will just have to do week 2 twice.

Anyway, I'm glad everyone is making progress, and be sure to post here to let us know how you are doing!

Just finished Week 3! I'm so excited. That means i'm 1/3 of the way done and I KNOW I can finish this. Then the pounds will fall of (I hope). Good luck with your workouts everyone!

1mom2four- as far as I know, you just complete the podcasts. I only do about 1.5 miles. I believe we eventually work up to 5k.

Reasons why I shouldn't run this morning 

• slightly hungover/very tired from a night of drinking with the girls
• George came this morning (that's what we call TTOM)
• I have housework/homework to do before I work at 10:30
• I have an ear infection/swimmer's ear

Reasons why I'm going to run anyway

• I finally found something to stick to
• I want to prove to myself that I can do this
• I don't want to let you guys down!!!

Hope everyone met their goals this week. Have a great Saturday

I couldn't run at all this week because the mosquitoes here have been eating me alive!  It is starting to cool down, and I hope as the cool moves in, the mosquitoes move out.  I feel like I might have to start at square 1.  I can only do this at night since it is too hot during the day, and I don't want to push my kids in the stroller, because it is hard enough for me to do already.  Grrrr I am just getting really frustrated.  I should be well onto week 4 by now.  Sorry just needed to vent for a minute.  I'm glad you guys are all doing so well.

keep the faith, pantera... if you put your mind to it, you will find a way!!!

is it cooler in the morning? maybe the mosquitos won't be up and out if you can somehow wake up earlier and get your run in?

 Good luck!!!

I am doing week 1 again this week.....starting tomorrow.  I do have a good reason.  Yesterday I walked in the "Race for the cure" 5K with my family and my calves are really sore.....so I am giving myself a day off to recover and will run again tomorrow and get my 3 days in this week.

My goal is in all future years I will be doing the "Race for the Cure" 5K run.  I have been doing the 5K walk for 4 years now.

Meltydawne......Thanks for the input.  I will be doing the podcast time of 30 minutes and once I can run the whole 30 minutes (in a few months) I will work on extending my distance to get to the full 5K.

I finish up week two tomorrow!

It's very strange how excited I get to run... I wish I could run today but have to wait until tomorrow in order fo it to be every other day... I really don't want to burn out especially since i am recovering from an injury. Maybe tonight I will do the elliptical or some weight training... If only there were a "couch to bodybuilder" plan.... I have no idea what to do in regards to weight training...

Could I join this group too?  I read your posts and thought this would be a great way to keep my walking/jogging plan motivated.  I did the first official one today, although I've been doing my own walking/jogging for about two weeks.

I need the accountability!

saintlymama, you are more than welcome to join!

saintlymama.....Welcome to the group.  I also need the accountability and that is why I am here.  Keep it up.

meltydawne.....I too wish there was a "couch to bodybuilding" workout. 

I just finished day 1, week 2.  I am doing strength training on Tuesdays and Thursdays and the "couch to 5K" on Mondays, Wednesdays, and Fridays.

I have also lost 3lbs so far in 2 weeks.  Slow and Steady wins the race and I am in it for the long haul.  I was 175lbs at the start and my goal is 140lbs.  My goal is the reach it by February 2009.

I did it!!! There is definitely a trick to this and I think it's the breathing technique (3 short breaths in, 2 out). After struggling to run more than 7-8 minutes consistently before needing to walk, in one week I was able to clear that hurdle and run the whole entire thing (70% uphill too!!). I think part of it was getting out of the gym and using the online mapping site to make a few 5K courses around my neighborhood, but there's definitely a breathing technique to keep oxygen intake at or better than outtake.

Anywho. I started on July 10th with this and couldn't even jog 1 mile, completing the training in 43:50. Yesterday, I finished the 5K in 28:30 w/ no walking!!! Even better, the timing couldn't be better with a 5K race in town this weekend.

Stats: 30/M, 5'4". Started at 166 lbs and am now at 147 and counting in 3 months. Would like to get down to around 135 by new years.

Evan in Kansas City

This is an interesting thread! I've been meaning to learn how to run..i can't run very long.. the longest i can go right now is two songs, so approximately 7-9 minutes.  I would love to run for longer periods of time. I've got a 1 mile circuit right beside my house, so that's what i've been doing lately. I haven't checked out that website yet, but will right away!