Starting Couch to 5K Run...Any Joiners?

Hello Everyone....

I am going to be starting the Couch to 5K run Tomorrow and would like to know if there is anyone that would like to start  or join in with me and track our progress together?  Here is what the program consists of:

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 am going to assume that if you feel you can go a little harder or longer in one area push yourself!!

With support, motivation, and determination people can accomplish things they have never dreamed of doing.  This is the case for me and I just want to be able to support other people that would love to reach the same goal as I!!

GOOD LUCK TO ALL WHO JOIN!!!

Hi there, that sounds great!!! I've never been much of a running but that sounds great!

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 20minutes.

 

When you say "Workout 1, 2 & 3" what exactly does that mean??? *sorry if thats a dumb question* 

Sorry, should have explained this better.  You are supposed to do three workouts a week according to their program.  So for each week you will do three workouts, just follow them in order meaning do workout #1 for your first workout of the week and follow in order.

You do have the option to change to fit to your specific needs or what you can handle.

THANKS FOR JOINING!  P.S.  I am worried cause i'm not a runner either but with this you take baby steps, so i'm hoping it will be ok!

Hi, just wanted to wish you good luck! I'm a big believer in the Couch-to-5K plan. I myself am in the middle of week six. I was skeptical at first (I really thought that my limp little legs were hopeless) but now I swear by it. It's an excellent program. They do, however, state on their site that even if you feel like you can do more, you should stick with the plan. Once in a while (especially during the first week), you may get a little irked by the fact that you can only run one minute at a time but doing it their way works out really well. One question I always had, though, was that they say "for twenty minutes total" and I could never be sure if that included the warm-up or if it was just the workout so, to be on the safe side, I always threw an extra five minutes on there. 

I am starting it now myself.  I found a "couch to 5" podcast that plays music, and gives instruction as you go.  I'm trying it for the first time today and I will report back maybe Friday and let you know how it worked out. If you have an ipod it might be worth it, don't know. Whatever motivates you right? Good luck to all!

Well done ashleyab!  Couch to 5K is a great choice.  I'm currently in week 5 and never thought I could get this far.  I've never been athletic and haven't run in years, but got motivated by walking a 5K at the Detroit Marathon.  Then I started to train to run a 5K.

It's still very challenging for me and I don't move ahead until I feel pretty comfortable with each week's scheduled runs.  And recently I started running every other day, rather than three times a week.  That's helpful and keeps me on a good schedule with no more than one rest day in between.   I got past the initial knee and foot pain (I've always had trouble with my feet -- that's another thread ...) and am doing pretty well. 

This morning I ran the "Mashed Potato Mile" at the Detroit Turkey Trot and did pretty well.  I'm not at the stage to run a mile without stopping yet, so I took my time and was disappointed when it was over (well, sort of!)

Good luck and keep us posted about how it goes for you.  It's great to have friends (and e-friends) to chat about progress with.  Makes all the difference.

 

I just started this! =) My second day on it should be tomorrow. Everyone should tag this thread! ^^

 

edit; I believe this is the official site. It has links to a lot of great resources, anyway. I've already downloaded the week 1 mp3 and also mapped exact running routes around my neighborhood using the links! http://www.c25k.com/

Hi Bellgirl,

How did the podcast go? Is it music that has a voice over telling you when the 60 sec run starts and the 90 sec walk starts? Or is it a motivational tape type thing??

I just did my second run today. (More like walk/jog!) I was afraid I wouldn't even be able to do it today because I felt sore yesterday from Wed's run. BUT even though it's freezing out and I felt a little stiff I wanted to go. After the walking warm up I was loosened tremendously, yay! My throat burned from the cold but I felt great doing it.

Now I'm sitting with ice on the backs of both my legs-- I want to prevent as much soreness from THIS run as possible!

I'm going out to get real running shoes this weekend (the coolrunning site has a nice guide on how to choose them) and I'm asking my parents for one of those snazzy heart rate monitors for Christmas. ^^

I would love to do this with u guys but it seems like i am a lil ahead of  u. I have been training on my own and can run2 miles in 20 mins, which is pretty bad. but i can say i can run it, which is more then i used to be abl e to say. I thingk i am going to start up in the middle of this program I think im on week 5 or 6. we will c

Hi feanor - are these podcasts free? I went to the site and it looks like they are... but wanted to check with you? This is a GREAT idea!! I definitely want to do this but don't have a lot of money to spend. I do already have a gym membership though so I can do this on the treadmill since it's sooooo ccccccold here in TEXAS!! It should be back up to 70 degrees by next week I hope.

Amy

Yeah, they're completely free! The creator encourages you to download them and use them in your work outs. Here is the direct link-- http://www.podcasts.ullreys.net/

(Menu is at the top) 

I'm going to have to borrow my brother's ipod until I can get my own. ;) But Christmas is coming and all.

 

That's awesome... I am definitely going to download those when I get home. Thanks!!! An iPOD I do have and a gym membership so I should be all set :-)

Even though I'm not a runner I still thought it was starting off rather easy for week one. I mean hey, who can't run for 60sec, right!?! So I set off this morning, did my 5min warm up walk wondering if it'd be wrong to skip a few weeks ahead and then my 5min was up and I was off into a jog...60sec seemed to last forever! And then my 90sec walk seemed to rush by!!! By 5min (2min actual running) I thought I was gonna die! Luckily before I had children I was a competitive swimmer so I do understand what real pain is and so kept pushing. By 10 minutes I thought I was gonna pass out and I made it round our (rather large) block by exactly the 15 minutes so I stumbled inside and collapsed on the ground hardly able to breathe and totally unable to continue the last 5 min! Took me a good 15min to recover and be able to breathe again, while my children and husband watched in amusement! :) As hilereous and incredibly horribly sore it all was it was great! I haven't had a decent work out like that in ages! Was nice to get the heart pumping that hard.

Am listening to one of the podcasts now, these seem great! Am definitely gonna start using as it was kinda hard keeping an eye on my watch while running! :) 

 

Good luck to everyone! This is a great challenge! 

I'm not criticizing, fatmum, just concerned for you! By now I've done quite a bit of reading about learning to run and you should definitely not push yourself to exhaustion! Try just jogging 30 seconds at a time for the next few, and if you are still out of breath by the time you are supposed to end recovery, take an extra minute or so of walking. It's also important to do some sort of cool down, especially when you are working hard. When you are finished your 20 minutes, walk another 4-5 at a brisk but controlled pace, even if it's just around your house.

You are DEFINITELY not alone finding the week 1 schedule hard.

And to everyone (for the record) ICE PACKS ON THE BACKS OF YOUR LEGS WORKS! My second run, yesterday, has not made me NEARLY as sore as my first run did. The only place that is giving me large twinges is the tops of my ankles. =( I forgot to ice there.

edit; ALSO, FATMUM. RUN REALLLY SLOW. My jogging actually covers less distance than my power walking does. But that's the only way it's sustainable for me. Give it a try. =P

So today i am pretty proud of myself. I jogged 33 mins with no walking, and then walked about 15 mins. I was going to start c25k week one today. But instead I went jogging with my mother who is insanely fit (she is running three half-marathons, which is 13.1 miles each in honor of her 60th bday - one in Dec, one in Jan, one in Feb).

Anyway I just jogged very slowly and we estimated that we jogged for about 2.5 miles. So 33 mins no walking. I am proud!!!!

I will also do c25K three times this week on my own. How is everyone doing with the program???

Amy

I would love to join in, I am in week 3, but at the place where i could use some support and motivation. So far so good.  I like the program and I think it is doable.  The ipod thing would be fabulous! but i don't have one and i do like to listen to the outside noises, but the when to run and when to walk would be helpful. Good luck everyone.  See you back here soon.

ok did my week 3 run 3 last night.  It went well i did it on the tradmill,..not my fav, but it is easier to keep on track with the timing and speed there, plus it was cold and dark last night.  I am still running really really! slow!...only totaled2.0 miles last night, but i don't really care,...I DID IT!  I f I am able to accomplish a 3.1 mile run without walking when I am done with this i will be soo excited, regardless of the time it takes. 

I have noticed that the past couple runs my knees have started hurting and started popping alot,..any suggestions,..is this normal? 

As soon as I'm over this cold, I'm joining!!!

I just finished Week 1 Run #2.  I was more sore this morning getting out of bed than yesterday.  I didn't think it was going to bode well for a good day today, but I was pleasantly surprised.   I made a bigger effort to keep a good solid running form and not hop as much.  This saved my knees and shin splints from being aggravated.  I took it moderate until jog #7 and after it was done I could feel my muscles give out.. they were done for the day.  I pushed through the last cycle with a little extra so maybe Friday will be that much easier to conquer. 

I always wondered why I couldn't ever breathe well when everyone else was barely panting.  I went to the ENT and found I had a 90% block on both sides of my sinuses.  I had the roto rooter treatment 2 years ago, and what a difference. 

 I headed out today on my jog thinking it would be worse than the first, but it was rather enjoyable to be able to push myself a little without overdoing it.

Beachchica - My knees usually hurt when I stop running/jogging. (I did track and x-country in HS and started getting sore knees back then, now I am almost 35 they still bother me). They are sore for a while then it gets better. There are some leg stretches you can do to help strengthen your knees. I will see if I can find a link and send to you :) My mother is doing a half-marathon next week and has a lot of info from her training program. She's with a run group sponsored by a running store so a lot of good, professional info.

Dark 3d - way to go!!! I had that experience on Monday sort of. I felt like I was going to die -- literally -- trying to do a 5k on Thanksgiving day. I was really, really dreading another jog on Monday but it went great. I listened to my body and was able to exceed my goal. I jogged for 33 mins without walking and my goal was 30 mins :-)