Couch to 5K running plan...has any tried it?

[JCTigger]

I saw that a few people were from Mass..or the Mass area... I'm just starting the couch to anything let alone a 5k... On the coolrunning.com website there is a Road Race in Cohasset April 1... there is a 5k walk/jog/run Its runners choice... I was wondering if any one would be interested in doing this It would be my very first 5k and it would be great if I had someone to do this with...

PM me if this sounds interesting or what not.....

Good Luck Everyone from moving off the Couch!!!!

Jill

 

[Fitswimmer]

I've jumped into the weekly training discussion on the events/competition board (check it out - it is full of great and very encouraging people!) but I also want to update this group. I am in the middle of week #2 and it is going very well. I am doing my walking intervals at 3.5 mph and my running intervals at 5.0 mph. I am focusing on building endurance, not speed. The good news is that I usually feel like running on my off days, so I guess I am pushing it enough, but not too much. I am forcing myself to stick to a run day/rest day pattern so that I don't overtrain and hurt myself.

Glad to see so many people using this plan!

I think we're mirroring each other! I did workout 2 of week 2 today and I'm doing the same pace. I figured that once I got through the program and got comfortable at that pace I would start gradually increasing it.
I do a run day/swim day and I'm finding that the swimming on my off days really helps my legs recover.

 

[Fitswimmer]

Finished Week #2!!!

So far, so good. I have 2 days of swimming now before I start Week 3.

 

[Fitswimmer]

First workout of week 3. I was worried about this one because of the 3 minute set, but I cruised right through it!!! I'm starting to think that this could actually work for me!

How's everyone else doing?

 

[dkostel]

Hi,
I just did my first workout this weekend. I can't believe how much better the podcast made it. I'm in Chicago so I'm running on my treadmill, and the podcast is far better than watching TV or movies. Does anyone remember the distances they had for the week 1 workouts? (Just want to know if I'm slacking)

Donna

 

[jemiaule]

I had started this but a two week bout of assorted illnesses got me off the treadmill and back on my couch

I started back yesterday on the treadmill just doing a 35 minute fastwalk (speed 3) and now have killed my feet. I was wearing my usual shoes but have developed deep blisters on the balls of both my feet as well as the bottom of my heels (not back of heels like you get from loose shoes).

I am not sure what would have caused this to happen. Could I have perhaps started back up to fast or for too long? Shoes were on properly, no slippage and they were not damp or anything.

 

[natenapril]

I paln to start this on Monday. I am buying a treadmill this weekend. Has anyone also had success with this loosing weight? I am cureently on WW without much luck but I am hoping incorporating this program will help.
TIA, April

 

[kimwim8]

I paln to start this on Monday. I am buying a treadmill this weekend. Has anyone also had success with this loosing weight? I am cureently on WW without much luck but I am hoping incorporating this program will help.
TIA, April

Once I got moving with this program, I definitely lost weight. Good luck! It's a GREAT way to build strength/endurance and lose weight at the same time!

 

[natenapril]

Strength and endurance is definitely a plus. I want to get out there and run with my kiddos without being out of breath

 

[Fitswimmer]

I started Week 5 today! I'm jogging 15 minutes!! Of course, there are walk breaks in there, but I'm still doing it.

I'm noticing some muscle definition in my legs that wasn't there a few weeks ago. I've also started to notice that some clothes that were tight are a little bit looser. I haven't really lost any weight on the scale, but since I'm doing weight training too, I may be building heavier muscle. At least that's what my Y friends tell me. They're all encouraging me to forget the scale and just keep working and I'll see results in the way my clothes fit and how I look.

 

[Minnie]

I've been looking for a way to safely restart running. I injured my back/sciatic training for the 2006 Disney 1/2. This seems like a safe way I am planning on starting tonight

 

[AZRose]

Good Morning.....I am new to this board....yesterday i signed up for the 5k run/walk at Disneyland over Labor Day 07. HELP!! I see info regarding a "couch potato" training program.....can anyone direct me to the site for that? What is the podcast? Since I am new on this site and not finding my way around as of yet and hoping someone can direct me there!! Thanks for everything!! Also, going to Disneyland in March too....can hardly wait for that!!

 

[Fitswimmer]

Good Morning.....I am new to this board....yesterday i signed up for the 5k run/walk at Disneyland over Labor Day 07. HELP!! I see info regarding a "couch potato" training program.....can anyone direct me to the site for that? What is the podcast? Since I am new on this site and not finding my way around as of yet and hoping someone can direct me there!! Thanks for everything!! Also, going to Disneyland in March too....can hardly wait for that!!

Excellent!! It's great to have a goal like that to work towards. You can find the couch potato workout at www.coolrunning.com. I don't know about the podcast, I haven't found that yet. I've been doing the workout for 5 weeks and I can really see the difference.

 

[LightBurnsBlue]

Hi everyone! Thought I'd introduce myself to the board...I started the C25K plan recently.

I've never been a fit person--I've never been extreamly overweight, but I've always thought of myself as "the chubby girl." Never, ever, have I thought of myself as a person capable of being a runner. (Always came in dead last while running the mile for school! How embarassing!)

Well, I recently got a new job and a new apartment building with a gym. For the last 4 weeks I've been working out before going to work in the morning. Started with 3x/week, now I'm up to 5x/week! After jogging a tiny bit on my own during those 4 weeks, I realized I could jog a 12 minute mile straight through without dying. This got me super excited, and I started the C25K plan this week. I want to be "a runner" SO BAD! I can't believe I now look forward to getting on the treadmill!

I started with Week 3, considering I had done some cardio and jogging the weeks prior. I'm doing okay...I'm doing my walks a 3.5 MPH and the jogs at 5.0 MPH. So far I have done the run Mon, Tues, and Today (Thurs.). I did some elliptical and biking on Wed, and I plan on adding in an extra run on Saturday to finish Week 3.

Couple of questions for the group:

1) Anyone using a treadmill for their training? I'm wondering what speeds other people use, and if it's difficult transitioning to outdoor running.

2) Anyone adding an extra run? As in doing 4 runs/week instead of the 3? I am trying to do this...I understand that my body needs rest, but I have not been sore from the runs so far.

 

[Fitswimmer]

1) Anyone using a treadmill for their training? I'm wondering what speeds other people use, and if it's difficult transitioning to outdoor running.

2) Anyone adding an extra run? As in doing 4 runs/week instead of the 3? I am trying to do this...I understand that my body needs rest, but I have not been sore from the runs so far.

I'm using a treadmill, because at 5:30 am it's pretty dark and cold here in NJ. The runners at the Y told me to use an incline of .5 or 1% to best simulate outdoor running. There will still be an adjustment, because the belt does move with you, there will be uneven pavement outside, more hills and so on, but it still will help build endurance. I'm using the same speeds you are. 3.5 for the walk sections and 5.0 for the running. I was advised to go slower than I think I can, because I can work on speed after I build endurance. If you try to do both at once, you could end up overdoing and getting injured.

I'm swimming a mile on my off days instead of adding more runs, again because I'm concerned about getting injured and losing time. I'm over 40, so my body doesn't bounce back as quickly as it used to.

Good luck!!

 

[plgrn]

Just found this thread and am very excited! I just started two days ago doing 2 miles of 30 seconds jogging/1 minute walking intervals. It takes about 30 minutes so I guess I've been in the "pre-couch to 5K stage."

I was hoping to run 6 days per week and only take Sundays off. Is this going to be too rough on my body? I'm 24 years old and in a healthy weight range.

I'm loving the program's interval method though and plan on starting with it tomorrow!

 

[LightBurnsBlue]

I was wondering the same thing too (about running more than the 3 times a week). I'm also rather young as well (22). I think that if you feel really sore, you definitely need to give your body a rest, but if not, I think it's okay to do more runs. I'm doing 5 jogs this week, and I don't have any muscle soreness (well just in my arms because I've been doing some bicep and tricep curls) yet.

That might change in the later weeks...so if I feel like my legs are going to fall off, I'll take a break.

 

[plgrn]

I'm running in the afternoons now and get shin pain and muscle soreness in the evening which is completely gone by morning.

What week are you on, LightBurnsBlue?

I'm going shopping for some good running shoes today.

 

[LightBurnsBlue]

FitSwimmer: Thanks for the insight and tips!

Plgrn: I'm doing one more week 3 run tomorrow and doing W4D1 on Monday. I'm not so worried about next week..but W5 looks like a doozie!

Do some of you have 5ks planned? I was going to do the most major race in my city at the end of April...but then I found out it was an 8k run...and I don't think I'd be ready for that. I would do it if it were an 8K run/walk, but they have a seperate race for walkers. Instead, I'm thinking of doing an american cancer society 5k fun run in the middle of April. Having a real race out there on my calander really keeps me motivated!

 

[katerkat]

Thanks for the link!! I'm going to get started right away - in 10 weeks, my city has a huge 12K... I don't know if I'll be ready but I want to try - even if it means I do a good bit of slow walking for 2K in between the two 5Ks.