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Re: BEGINNERS: Couch to 5K Challenge
Welcome, Atkid and HRG! You are not behind...we just got started. We have adapted the coolrunning.com Couch to 5K program as a training guide. We are not calling each step a "week." We call each step a "rung" (like with our WOE). That way you can start where ever you are...I'm on rung 0 myself and I may need to stay there for two weeks or more. You may be able to start higher. Also, by not calling each rung a "week," we are not putting a time-line on ourselves. You can never "fall behind." If you get off track by not doing your three workouts/week, then just climb back on where ever you are when you can.
Below is a copy of our training guide (see post #105 of this thread for more info).
Also, one our members came up with a wonderful way to keep track of our work-outs. When you see the "x x o ... o o o" in our signatures, the "Xs" mean we've worked-out, the "Os" mean we have that many more to go in that rung. We like to think of them as kisses and hugs.
"Couch to 5K" Modified Training Guide
(courtesy of www.coolrunning.com)
Every workout begins with a brisk 5-minute warm-up walk. Repeat the workout three times per week, except where the workouts are broken-down by days (then each "day" is a specific, separate workout for that week).
Rung 0: Alternate jogging 30 seconds/walking 1 minute for 20-25 minutes.
Rung 1: Alternate jogging 1 minute/walking 90 seconds for 20-25 minutes.
Rung 2: Alternate jogging 90 seconds/walking 2 minutes for 20-25 minutes.
Rung 3: Alternate jogging 90 seconds/walking 90 seconds and jogging 3 minutes/walking 3 minutes for 20-25 minutes.
Rung 4: Jog 3 minutes/walk 90 seconds; jog 5 minutes/walk 2-1/2 mins; jog 3 minutes/walk 90 seconds; jog 5 minutes.
Rung 5:
Day 1: Jog 5 minutes/walk 3 minutes; jog 5 minutes/walk 3 minutes; jog 5 minutes
Day 2: Jog 8 minutes/walk 5 minutes; jog 8 minutes
Day 3: Jog 20 minutes (2 miles)/no walking
Rung 6:
Day 1: Jog 5 minutes/walk 3 minutes; jog 8 minutes/walk 3 minutes; jog 5 minutes
Day 2: Jog 10 minutes (1 mile)/walk 3 minutes; jog 10 minutes (1 mile)
Day 3: Jog 25 minutes (2-1/4 miles)/no walking
Rung 7: Jog 25 minutes (2.5 miles)/no walking
Rung 8: Jog 28 minutes (2.75 miles)/no walking
Rung 9: Jog 30 minutes (3 miles)/no walking
* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
Keep a journal or diary to help you manage your training. Post your goals and rewards so you'll be continuously reminded of what you're working towards. Plan for the setbacks you may encounter. Respect your body and put yourself first! YOU ARE WORTH IT! Every day: take 5 minutes to relax, breathe deeply, stretch and visualize yourself as a lean, fit, sexy person.
Que-up your theme songs, everybody...
Ready...set...GO!!!!
Welcome, Atkid and HRG! You are not behind...we just got started. We have adapted the coolrunning.com Couch to 5K program as a training guide. We are not calling each step a "week." We call each step a "rung" (like with our WOE). That way you can start where ever you are...I'm on rung 0 myself and I may need to stay there for two weeks or more. You may be able to start higher. Also, by not calling each rung a "week," we are not putting a time-line on ourselves. You can never "fall behind." If you get off track by not doing your three workouts/week, then just climb back on where ever you are when you can.
Below is a copy of our training guide (see post #105 of this thread for more info).
Also, one our members came up with a wonderful way to keep track of our work-outs. When you see the "x x o ... o o o" in our signatures, the "Xs" mean we've worked-out, the "Os" mean we have that many more to go in that rung. We like to think of them as kisses and hugs.
"Couch to 5K" Modified Training Guide
(courtesy of www.coolrunning.com)
Every workout begins with a brisk 5-minute warm-up walk. Repeat the workout three times per week, except where the workouts are broken-down by days (then each "day" is a specific, separate workout for that week).
Rung 0: Alternate jogging 30 seconds/walking 1 minute for 20-25 minutes.
Rung 1: Alternate jogging 1 minute/walking 90 seconds for 20-25 minutes.
Rung 2: Alternate jogging 90 seconds/walking 2 minutes for 20-25 minutes.
Rung 3: Alternate jogging 90 seconds/walking 90 seconds and jogging 3 minutes/walking 3 minutes for 20-25 minutes.
Rung 4: Jog 3 minutes/walk 90 seconds; jog 5 minutes/walk 2-1/2 mins; jog 3 minutes/walk 90 seconds; jog 5 minutes.
Rung 5:
Day 1: Jog 5 minutes/walk 3 minutes; jog 5 minutes/walk 3 minutes; jog 5 minutes
Day 2: Jog 8 minutes/walk 5 minutes; jog 8 minutes
Day 3: Jog 20 minutes (2 miles)/no walking
Rung 6:
Day 1: Jog 5 minutes/walk 3 minutes; jog 8 minutes/walk 3 minutes; jog 5 minutes
Day 2: Jog 10 minutes (1 mile)/walk 3 minutes; jog 10 minutes (1 mile)
Day 3: Jog 25 minutes (2-1/4 miles)/no walking
Rung 7: Jog 25 minutes (2.5 miles)/no walking
Rung 8: Jog 28 minutes (2.75 miles)/no walking
Rung 9: Jog 30 minutes (3 miles)/no walking
* * * * * * * * * * * * * * * * * * * * * * * * * * * * * *
Keep a journal or diary to help you manage your training. Post your goals and rewards so you'll be continuously reminded of what you're working towards. Plan for the setbacks you may encounter. Respect your body and put yourself first! YOU ARE WORTH IT! Every day: take 5 minutes to relax, breathe deeply, stretch and visualize yourself as a lean, fit, sexy person.
Que-up your theme songs, everybody...
Ready...set...GO!!!!
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