Register | Groups | Members List | Search | Today's Posts | Mark Forums Read |
![]() |
Forum Home -
Couch to 5K in 9 weeks
![]() |
LinkBack | Thread Tools | Search this Thread | Display Modes |
![]() |
#1 |
Ready to dance
![]() |
Couch to 5K in 9 weeks
The Couch (or in my case - recliner) to 5K program was created to ease a sedentary person into the world of being a 5K runner. And it WORKS!!
Seems easy enough - walk/run 3 days a week, starting with 20 minutes, and gradually increase the amount of run time vs. walk time, and in 9 weeks you will be up to running a 5K (3 miles or so). There is lots of Couch to 5K info on the Internet, and I found a blog that starts out a Week ZERO with just walking, which is were I plan to start. Here's the basics: Week 0: M/W/F Start with a slow 5 minute walk to warm up, continue walking for a total of 20 minutes. Week 1: M/W/F Brisk 5 minute warmup walk, then alternate between 60 seconds of jogging, 90 seconds of walking for a total of 20 minutes. Week 2: M/W/F Brisk 5 minute warmup walk, then alternate between 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes. Week 3: M/W/F Brisk 5 minute warmup walk, then 90 seconds jogging, 90 seconds walking, 3 minutes jogging, 3 minutes walking, repeat. Week 4: M/W/F Brisk 5 minute warmup walk, then 3 minutes jogging, 90 seconds walking, 5 minutes jogging, 2 1/2 min walking, 3 minutes jogging, 90 seconds walking, 5 minutes jogging Week 5: Mon Brisk 5 minute warmup walk, then 5 minutes jogging, 3 minutes walking, 5 minutes jogging, 3 minutes walking, 5 minutes jogging Week 5: Wed Brisk 5 minute warmup walk, then 8 minutes jogging, 5 minutes walking, 8 minutes jogging. Week 5: Fri Brisk 5 minute warmup walk, 20 minutes jogging Week 6: Mon Brisk 5 minute warmup walk, then 5 minutes jogging, 3 minutes walking, 8 minutes jogging, 3 minutes walking, 5 minutes jogging Week 6: Wed Brisk 5 minute warmup walk, then 10 minutes jogging, 3 minutes walking, 10 minutes jogging. Week 6: Fri Brisk 5 minute warmup walk, then 22 minutes jogging Week 7: M/W/F Brisk 5 minute warmup walk, then 25 minutes jogging Week 8: M/W/F Brisk 5 minute warmup walk, then 28 minutes jogging Week 9: M/W/F Brisk 5 minute warmup walk, then 30 minutes jogging That's it! Of course, there are measurements if you'd rather count distance, than time. And everyone should have doctor clearance before starting any exercise program. Be sure you wear good running shoes, and dress for the weather. I did 20 minutes on the treadmill last week, but am starting fresh this week as Week 0: Day 1 20 minutes walking Please join in or just stop by to offer encouragement.
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#2 |
Ready to dance
![]() |
Please stretch before and after exercising.
Start slow! Stay hydrated! If you are feeling tired instead of energized, you can stay on the same week as long as you want. Find some motivation, set short term goals, reward yourself at the end.
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#3 |
Standing Rock
![]() |
![]() (got into hot water the last time i posted this!) |
![]() |
![]() ![]() |
![]() |
#4 |
Ready to dance
![]() |
Here's a link to some essential runner's stretches:
http://www.coolrunning.com/engine/2/2_1/126.shtml And what kind of pic are you wanting, TT? A pic of me would be pretty boring.
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#5 | |
Standing Rock
![]() |
Quote:
|
|
![]() |
![]() ![]() |
![]() |
#6 |
Ready to dance
![]() |
![]() Week 0: Day 1: Walked 2 miles or about 35 minutes - in the WIND! My knees were feeling it and had to prop them up on the recliner all evening. Taking today off, but will do AT LEAST another 2 miles tomorrow. ANYBODY else want to join in for a week or two of walking at Week 0, or start in at Week 1?? There's plenty of room.
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#7 |
Kanien'kehá ka
|
I recently just started walking too and hoping to turn it into running but it may take a while to get there because I am a smoker so my lungs just burn. I like the breaking up of walking and jogging to be ale to build up my capacity.
I went out last night and did a jog down the hill by my house (I live on an escarpment) and walk back up and I can tell you my legs and buttocks are feelin it today! Was out for about 40 minutes in total. I plan to find my little pedometer so I can start tracking how far I go. |
![]() |
![]() ![]() |
![]() |
#8 |
Ready to dance
![]() |
Today is the 2nd day of Week 0...still walking. Somehow I gave myself a shin splint this morning....stomping around all mad or something.
![]() But hopefully it will work itself out by this afternoon. Yesterday was stormy after work, but looks nice enough outside now. Going to do AT LEAST 2 miles around the track..and will take a pic of my Skechers in action! ![]()
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#9 |
Ready to dance
![]() |
Yesterday, I strolled on the treadmill for 35 minutes...not quite 2 miles, but my right knee was saying, "ENUFF ALREADY!!"
I've been reading how good barefoot running is for you, and makes your joints less prone to injury. http://zenhabits.net/barefoot-running/ http://www.sportsci.org/jour/0103/mw.htm http://www.runnersworld.com/topic/0,...73-0-0,00.html It's getting a little chilly here to go completely barefoot, and those wacky Vibram 5 finger shoes look....wacky....BUT I bet running in mocs is just as good, or better! I just happen to have some old mocs that I'm going to try, and run on the grassy area next to the track.
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#10 | |
I pull your leg out!
![]() |
Take a look at this video: http://www.webmd.com/fitness-exercis...o/pose-running
It's a video we shot a few years ago when I was working in medical news. A fact the video left out is that by using the heel to toe method you are causing an impact force several times your body weight. When you run on the ball of your foot, as the video shows, you are not only using gravity to allow you to move forward but you are also reducing the impact to a fraction of your body weight. Furthermore heel-to-toe is against our evolution and biology, we were designed to run on the ball of our feet. If you stand in front of a large mirror do a freeze frame of your foot hitting the ground in heel-to-toe and when you would if you were running on the ball of your foot. Notice that from a mechanical standpoint the pose with your ball of your foot landing first just makes more sense. For as long as I can remember I have always ran on the ball of my feet, to me it felt the most comfortable. Running shoes, however, are a bit more restrictive in that the force you to run heel-to-toe. Also people may scoff at you because it's not the norm. LOL. Quote:
__________________
CERN may have discovered the Higgs Boson but... ![]() Help Powwows.com provide better webcasts with wireless cameras by purchasing a decal for your car! We all know you love car decals, don't deny that you don't have them. This is you with a car decal -> ![]() |
|
![]() |
![]() ![]() |
![]() |
#11 |
Kanien'kehá ka
|
So how you been doing @wyo_rose ? I been getting out every night this week and every second day I alternate between walking and jogging. I've been putting in an hour every night and I can start to feel that it is giving me more stamina.
I'm very impressed with myself and it helps that one of my dogs is my partner and he just keeps looking to me like are we ready to go now? I've been wanting to do this for a long time and I'm happy that I'm doing it and I can feel a huge difference. It helps that I lost 10 lbs before starting this so I find this very motivational and hope to be able to keep the momentum...we shall see how dedicated I am once the snow starts falling. Thankfully I know my boy will keep bugging me to go out and be active. Last edited by KewlMohawkGirl; 10-19-2012 at 02:42 PM.. Reason: a whole lotta I's... |
![]() |
![]() ![]() |
![]() |
#12 |
Ready to dance
![]() |
Today is Day 3 of Week 0, so off to do another 2 mile+ walk this evening. I've stuck to my diet, so down a total of 6 pounds so far....better take a pic for TT before I get too skinny. lol
My knees seem fine...throwing in a few kettlebell workouts - Tabata timed. It's a little chilly out, but good enough to keep me from overheating. Keep up the good work!
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#13 |
Back where I belong
|
This is an excellent plan!
I started training for a 5K in late January - ran my first one at the end of March. I wasn't the fastest person out there, but I wasn't last, either, LOL! The next 5K's were easier. I did a duathlon (run-bike-run) with my daughter in September, and we have a 5-mile mud run to do next weekend. We have our sights on a half-marathon next March. I couldn't run from our house to the end of the block when I started. I couldmanage to walk 20 minutes on the treadmill. I followed a plan like wyo's and just worked on upping my distance and my speed (jogging versus walking) with intervals until I could pretty much run the whole 3 miles. I lost weight and still have about 15 pounds to go, but I can say from experience that even us middle-aged folks with no recent history of running (used to run in middle school) can do it. Good work, Wyo - and thanks for sharing! |
![]() |
![]() ![]() |
![]() |
#14 |
Ready to dance
![]() |
That's awesome, NofA!
My plan is halted for the time being....twisted my ankle and banged up my knee pretty good over the weekend. I'm hobbling around, not too much swelling, but all the skin is gone off my knee. Pictures available on request ![]()
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#15 |
Back where I belong
|
OUCH!!!! Hope you heal up quick and get back on the road.
|
![]() |
![]() ![]() |
![]() |
#16 |
Ready to dance
![]() |
Thanks! Xrays taken, and luckily nothing is broken. However, I'm in an airsplint for a couple weeks, and will start walking distances again whenever it doesn't HURT!
![]()
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#17 |
Kanien'kehá ka
|
I've been home bound for the past few nights with a nasty case of bronchitis but getting back into slow trots around the block, my walking partner is getting a lil upset with me as he want to get out and go but I need to pace myself for a few more days.
|
![]() |
![]() ![]() |
![]() |
#18 |
Ready to dance
![]() |
Yes, it's good to ease back in to things. I went for a long walk on Friday, and been walking on my leg too much over the weekend...now I'm suffering.
![]()
__________________
...it is what it is... |
![]() |
![]() ![]() |
![]() |
#19 |
Divine Scientific Genius
|
so how's your running program going? just thought I'd check in now that I'm on vacation.
__________________
Mad Scientists Union Local 42 Evil Geniuses For a Better Tomorrow The secret of my succes is 30% natural talent, 10% inspiration, and the remaining 60% is just the fact that I am nucking futs. |
![]() |
![]() ![]() |
![]() |
#20 |
Ready to dance
![]() |
Not great, I'm afraid. Even though it's been months, my ankle still is swollen every night and my knee hurts a lot. I sleep with a heating pad all night and move it from knee to ankle and back.
I'm trying to walk more...that' s my goal for now. Rehabilitation sucks. ![]()
__________________
...it is what it is... |
![]() |
![]() ![]() |
Sponsored Links |

Bookmarks |
Currently Active Users Viewing This Thread: 1 (0 members and 1 guests) | |
Thread Tools | Search this Thread |
Display Modes | |
|
|
![]() |
||||
Thread | Thread Starter | Forum | Replies | Last Post |
Whos' going where the next few weeks? | Okwataga | Cloth Dancing | 23 | 03-30-2008 12:42 AM |
Been gone for a couple weeks. | Historian | Straight Dancing | 12 | 08-22-2006 01:58 PM |
3 weeks to live | sunkato | Chit Chat | 4 | 01-09-2006 05:20 PM |
SouthernSt8 at the mercy of Blackbear for 6 weeks | Blackbear | Chit Chat | 24 | 03-04-2004 08:36 PM |
Join the online community forum celebrating Native American Culture, Pow Wows, tribes, music, art, and history.
Join PowWows.com Today!
Your Guide to Native American Pow Wows Since 1996
Enjoy the benefits of being a member of PowWows.com!
Join our Native American online community focused on Pow Wow singing, dancing, crafts, Native American music, Native American videos, and more.
Add your Pow Wow to our Calendar
Share your photos and videos
Play games, enter contests, and much more!
New Threads
Pow Wow Calendar Search
Quick Links
- News
- Native American Jobs
- Native American Colleges and Universities
- Native American Tribes
- Resources for Scouts
- Resources for Students and Teachers
- Resources for 1st Pow Wow Visitors