New Couch To 5 K Program

[Madeline]

Re: New Couch To 5 K Program

I don't understand something, you are saying by "the 5th run I am out of breath", I'm confused what do you mean by the 5th run?

Hrgillespie is right...I mean by the 5th rotation. Sorry for the confusion. Heck no, I'm not running five days in a row! LOL! Anyway, thanks for the support. I just thought that if I had to repeat a week it would be like week 7, not WEEK ONE for pete's sake! But, I'm gonna repeat it for now, because I don't want to quit. Thanks again!

[floydgirl]

Re: New Couch To 5 K Program

So today is a different sotry.....

My legs are sore and the muscles feel tight AND had leg cramps all night, but I guess it's the price that I must pay! Any ideas on how to help/prevent the tightness and cramps?

I am only on day 1 of week 1....but I think that all the walking that I did helped me be able to run farther than I normally would have.

Tomorrow is my run day again, I think I'm going to have to go at 5:00 am because it is grocery shopping day and my oldest has an indoor soccer game at 5:40 - her "friend that is a boy" (she is not allowed to date until 16) is coming over after school to go to the soccer game with us.

I will check back and let you know how that goes.

Oh, the soreness. There are a few things you can do to alleviate (but not totally eliminate) some soreness. In my opinion, a little soreness is a good sign -- you are using your muscles. Make sure you are well hydrated , especially on the day BEFORE your run.

Did you stretch before and after your workout? Stretching is important, and also just feels good! I always remember to stretch before my run, but I am a bit lax at stretching afterwards. This is something I have to work on, too.

It sounds to me (please correct me if I am wrong) that you went a little further than the running/walking increments scheduled?

Keep us posted!

[floydgirl]

Re: New Couch To 5 K Program

I don't understand something, you are saying by "the 5th run I am out of breath", I'm confused what do you mean by the 5th run?

Hrgillespie is right...I mean by the 5th rotation. Sorry for the confusion. Heck no, I'm not running five days in a row! LOL! Anyway, thanks for the support. I just thought that if I had to repeat a week it would be like week 7, not WEEK ONE for pete's sake! But, I'm gonna repeat it for now, because I don't want to quit. Thanks again!

Sorry I misunderstood what you were saying. Everybody is different in their abilities. If you have to repeat week 1, so be it. At least you are repeating it and not quitting!

Actually, I found the first few weeks to be more difficult than when you get to the latter weeks. Think about it, how much more your body will be conditioned, how strong your muscles will be etc., by the end.

[ttdriver]

Re: New Couch To 5 K Program

Hi ladies! Just poppin' in to say WTG to ALL of you! Beginning a running program is so exciting!!! I am inspired by each one of you!!

KEEP IT UP!

Betty

[SoccerMomof5]

Re: New Couch To 5 K Program

Oh, the soreness. There are a few things you can do to alleviate (but not totally eliminate) some soreness. In my opinion, a little soreness is a good sign -- you are using your muscles. Make sure you are well hydrated , especially on the day BEFORE your run.

Did you stretch before and after your workout? Stretching is important, and also just feels good! I always remember to stretch before my run, but I am a bit lax at stretching afterwards. This is something I have to work on, too.

It sounds to me (please correct me if I am wrong) that you went a little further than the running/walking increments scheduled?

Keep us posted!

In the plan, on page 1, the headline is "Run for time, or distance" and this is what it says: "There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of."

This is plan that I decided to go with since I was already walking a mile, I thought that I would try to jog half and walk the other half. I really didn't expect to jog 1/2 a mile at all. At my gym, we have a suspended track and 11 1/2 times ( I usually do 12 laps to make it easier) is a mile. I briskly walked 4 laps and then jogged 6 and walked 6. I didn't count the warm-up in my mileage. I think alot of the soreness is from weighing 207 pounds and trying to jog with all that weight. I haven't ran in years, so I was expecting some soreness, these are muscles that I haven't actively or intentionally used in this way in a long time.

Yes, I do stretch both before and after. I think that I would hurt alot more if I didn't!!

This is my schedule that I'm going to try to stick to:

Week 1 - 1 mile
Day 1 - Walk 6 - run 6 - done 01-07-08
Day 2 - Walk 5 - run 7
Day 3 - walk 4 - run 8

Week 2 -1 mile
Day 1 - walk 3 - run 9
Day 2 - walk 2 - run 10
day 3 - walk 1 - run 11

Week 3 - 2 miles
Day 1 - walk 12 - run 12
Day 2 - walk 10 - run 14
Day 3 - walk 8 - run 16

Week 4 - 2 miles
Day 1 - walk 6 - run 18
Day 2 - walk 4 - run 20
Day 3 - walk 2 - run 24

Week 5 - 3 miles
Day 1 - walk 18 - run 18
Day 2 - walk 15 - run 21
Day 3 - walk 12 - run 24

Week 6 - 3 miles
Day 1 - walk 9 - run 27
Day 2 - walk 6 - run 30
Day 3 - walk 3 - run 36

Now I know that in a perfect world, I would and could follow this to a "T", but I want to be realistic, so if I need to repeat a week, or even a day, I will.

I look at this and it looks unobtainable, but I know that with hard work and determination, I will be able to do it!!

[kislandmom]

Re: New Couch To 5 K Program

I did it! I finished W1D2. My son kept me company on his bike and we even brought Sparky (our dog) along for the trip. I am definitely feeling it in my knees and my calves but I thinks it is a combination of being overweight and out of shape. My husband is a firefighter and they had to run miles at the academy (in turnout gear in the summer). He is assuring me that it will get easier. I am looking forward to the day when he and I can go for a run together.

The girls at work are really getting into this with me. Two have already started (although we run on opposite days). We've even talked about looking for a 5k to run together in the spring! We get two breaks each day and four of us have decided to walk a couple of laps around the parking lot. I think it's only a quarter mile each trip but at least we are out there and moving right?

So I will run again on Thursday. Have a wonderful night everyone.

[floydgirl]

Re: New Couch To 5 K Program

Hi ladies! Just poppin' in to say WTG to ALL of you! Beginning a running program is so exciting!!! I am inspired by each one of you!!

KEEP IT UP!

Betty

Hi Betty. Thanks for stopping by! Any words of wisdom by you are truly appreciated! You are a great inspiration, especially with your running abilities. We all have to start somewhere, and you are the epitomy of what running can do for a person!

[floydgirl]

Re: New Couch To 5 K Program

In the plan, on page 1, the headline is "Run for time, or distance" and this is what it says: "There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of."

This is plan that I decided to go with since I was already walking a mile, I thought that I would try to jog half and walk the other half. I really didn't expect to jog 1/2 a mile at all. At my gym, we have a suspended track and 11 1/2 times ( I usually do 12 laps to make it easier) is a mile. I briskly walked 4 laps and then jogged 6 and walked 6. I didn't count the warm-up in my mileage. I think alot of the soreness is from weighing 207 pounds and trying to jog with all that weight. I haven't ran in years, so I was expecting some soreness, these are muscles that I haven't actively or intentionally used in this way in a long time.

Yes, I do stretch both before and after. I think that I would hurt alot more if I didn't!!

This is my schedule that I'm going to try to stick to:

Week 1 - 1 mile
Day 1 - Walk 6 - run 6 - done 01-07-08
Day 2 - Walk 5 - run 7
Day 3 - walk 4 - run 8

Week 2 -1 mile
Day 1 - walk 3 - run 9
Day 2 - walk 2 - run 10
day 3 - walk 1 - run 11

Week 3 - 2 miles
Day 1 - walk 12 - run 12
Day 2 - walk 10 - run 14
Day 3 - walk 8 - run 16

Week 4 - 2 miles
Day 1 - walk 6 - run 18
Day 2 - walk 4 - run 20
Day 3 - walk 2 - run 24

Week 5 - 3 miles
Day 1 - walk 18 - run 18
Day 2 - walk 15 - run 21
Day 3 - walk 12 - run 24

Week 6 - 3 miles
Day 1 - walk 9 - run 27
Day 2 - walk 6 - run 30
Day 3 - walk 3 - run 36

Now I know that in a perfect world, I would and could follow this to a "T", but I want to be realistic, so if I need to repeat a week, or even a day, I will.

I look at this and it looks unobtainable, but I know that with hard work and determination, I will be able to do it!!

Thanks for clearing that up for me. Sorry I was confused. By all means, follow which is easier for you!

Trust me, I know it looks a little bit intimidating, but it really does work, and you will be able to do this. You're right -- it does take hard work and determination -- but I know you can do this! You'll be amazed at the end!

Keep up the great work!

[floydgirl]

Re: New Couch To 5 K Program

I did it! I finished W1D2. My son kept me company on his bike and we even brought Sparky (our dog) along for the trip. I am definitely feeling it in my knees and my calves but I thinks it is a combination of being overweight and out of shape. My husband is a firefighter and they had to run miles at the academy (in turnout gear in the summer). He is assuring me that it will get easier. I am looking forward to the day when he and I can go for a run together.

The girls at work are really getting into this with me. Two have already started (although we run on opposite days). We've even talked about looking for a 5k to run together in the spring! We get two breaks each day and four of us have decided to walk a couple of laps around the parking lot. I think it's only a quarter mile each trip but at least we are out there and moving right?

So I will run again on Thursday. Have a wonderful night everyone.

Congratulations on your completion of W1D2! I think it is wonderful that you and your coworkers are completing this at the same time. There is power in numbers!

A 5K in the spring would be a great goal to work towards. That's how I "graduated" from the C25k, I entered a 5K. I came in last place (it was a very small race), but I did it, and that was good enough for me!

Way to go with spending your break time at work by walking. Every little bit helps!

[kislandmom]

Re: New Couch To 5 K Program

Hey everyone. Today is my "off" day but I still walked on my break. I plan to run tomorrow but the weather is calling for rain. I'm not sure if I will run in the rain, but you never know!

[kislandmom]

Re: New Couch To 5 K Program

Happy Friday Eve everyone! I just finished W1D3! I actually did it in the rain. I thought about not doing it, and then I thought that if I find an excuse this early on, I will continue to find excuses. I think that about half way around, it started to get easier! I never would have expected it. I even walked for quite a while after the run despite the rain because I was feeling good. I haven't yet decided if I am going to contineu week one for one more week, or if I am going to move on to week two yet. Next week is going to be tough because I have meetings almost every night after work. I may have to get up early in the morning to get the runs in.

I hope everyone is doing well.

[floydgirl]

Re: New Couch To 5 K Program

Look at you, running in the rain. Good for you! You don't let anything stop you, do you? You are determined and see the goal.

How did you feel after week 1? If you handled it well, you could move on to week 2? You could always repeat that week, if you wish. It's up to you!

[SoccerMomof5]

Re: New Couch To 5 K Program

Well, I finished W1D3 with great results. i actually slow jogged 8 laps and walked 4. I can't even begin to describe the feeling!! I feel that my body is finally getting with the program!

Just wanted to update. Next run day (Monday) I will run (slow jog) 9 laps and walk 3. I can't believe it.....

[kislandmom]

Re: New Couch To 5 K Program

Way to go Soccer Mom. It seems like we are on the same schedule, give or take a day or two. I too am amazed at myself.

Floyd - I felt really good and I really didn't have any muscle aches the next day! I could definitely talk the whole time. I think my heart is in shape more than my muscles.

Yesterday was my run day but I was at my mom's and she lives on a farm. There really isn't any place to run there but she just ordered some walking DVD's and has not gotten the motivation do do them yet. So, I made her get up at 6:30 with me and we did the 3 mile "walk". I really liked it so she is going to try to make copies for me so I can do it on my off days.

I am going to do week one for 2 more days then start week 2 on Saturday. My friend from work is doing it with me and she wants me to let her catch up to me.

My motivation - My family and friends and I are going to form a team and run the March of Dimes, Walk America race in the spring. My mom says she will walk it with the kids and my friend and my husband and I will run it. Our team will be to honor my best friends son Nate who was a "micro-preemie" born at 24 weeks and just celebrated his 10th birthday.

No excuses now!!!

[SoccerMomof5]

Re: New Couch To 5 K Program

Tomorrow is my run day....I will run 3 laps without stopping and walk 1 - 3 times. I always catch myself smiling when I'm done because I am doing something that I thought was unheard of a couple of weeks ago!!