Couch to 5k: Executive Decision ;)

Monday, June 30, 2008

Executive Decision ;)

So, I've decided to repeat last week's running this week...I did go out for 3 runs over the course of the week, but the five minutes just never got any easier, so I want to give my body a bit more time to adjust to this running pattern before moving on. There is just no way I'll be able to run 20 minutes by the end of this week...so, hopefully another week of getting used to these longer runs will help me actually be able to do it the next week! :)

2 comments:

Anonymous said...: An excellent decision! Life has been getting in the way of running out here (well, life and the weather), so I won't be moving on until next week anyway.; June 30, 2008 at 3:27 PM
Jules said...: you can do it, hang in there....I started 11 wks aho (from NO RUNNING EVER IN MY LIFE and only being able to run 5 mins or less)and just ran a 5k on the 4th of july....run run run!!

You an do it!; July 9, 2008 at 3:14 PM

Our Fitness Programs

Erin

It's the beginning of summer 2010, and time to update this sidebar! I'm still using SparkPeople.com to track my nutrition and fitness, as well for motivation and information. I've been using the site since the summer of 2006. There, I learned of the Couch-to-5k program, and decided to give it a try. I'm going to aim for running 3 days a week, and mix in gym workouts and strength training as well. This is my first actual summer vacation without having to work ridiculous hours since 2000, so I'm looking forward to having some time to focus on my health.

I'm trying to get in shape enough to run a 5K before the students return to school!

Sara

My goal for the summer is basically just to feel healthier...I feel good about my weight overall, but not about my ratio of muscles to fat...basically, I am about zero muscles right now. :) I've also noticed this past semester that I've been getting out of breath faster than I want to, so obviously running should be good for that. I've also been doing a little bit of strength training on our new Wii Fit and I want to keep that up and add some exercises that don't work on the Wii Fit (i.e. situps).

I don't have too much going on this summer (I'm working part time and trying to study for comprehensive exam number 2 in the fall), so I'm going to pencil myself in for running every day, which may or may not actually happen. I figure that if I try for every day, I will at least run the 3 days required by the program!

The Couch-to-5k Plan

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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 three minutes)	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 three minutes)	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 three minutes)
4	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)	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)	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)
5	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)	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)	Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6	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)	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)	Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).	Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).	Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).	The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Couch to 5k

Monday, June 30, 2008

Executive Decision ;)

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