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Old 10-15-2012, 04:36 PM   #1
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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.
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Old 10-15-2012, 04:43 PM   #2
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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.
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Old 10-15-2012, 05:37 PM   #3
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(got into hot water the last time i posted this!)
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Old 10-15-2012, 05:45 PM   #4
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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.
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Old 10-15-2012, 08:12 PM   #5
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Quote:
Originally Posted by wyo_rose View Post
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.
why not of you? that way, we all see how you are following the plan and see the results as the days and weeks go by.
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Old 10-16-2012, 11:12 AM   #6
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OK, a pic of my feet walking this week, jogging in a couple weeks, and feet actually running in a month or two.

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.
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Old 10-16-2012, 11:41 AM   #7
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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.
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Old 10-17-2012, 12:55 PM   #8
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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!
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Old 10-18-2012, 01:59 PM   #9
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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.
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Old 10-18-2012, 07:24 PM   #10
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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:
Originally Posted by wyo_rose View Post
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.
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Old 10-19-2012, 02:40 PM   #11
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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.

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Old 10-19-2012, 06:29 PM   #12
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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!
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Old 10-19-2012, 08:22 PM   #13
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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!
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Old 10-22-2012, 01:09 PM   #14
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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
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Old 10-22-2012, 08:19 PM   #15
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Quote:
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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
OUCH!!!! Hope you heal up quick and get back on the road.
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Old 10-24-2012, 01:54 PM   #16
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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!
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Old 10-27-2012, 06:10 PM   #17
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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.
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Old 10-29-2012, 01:58 PM   #18
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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.
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Old 12-21-2012, 02:39 AM   #19
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so how's your running program going? just thought I'd check in now that I'm on vacation.
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Old 12-21-2012, 05:27 PM   #20
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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.
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