Tag Archives: Couch to 5K

Couch to 5K! Week 2 Down!

I have just returned from my 3rd workout for my Couch to 5K regime. I will say, I am shocked by the improvement. I was always one of these people who are “bad runners”. I huff and puff, out of breath, legs hurt, etc etc. But you know.. after each run, I get more and more confidence and I notice a physical change occuring within my body. It is amazing.

This week, I alternated between 1.5 mins of jogging and 2 mins of walking, which was up from last weeks 1 min of jogging and 1.5 mins of walking. The transition actually was pretty smooth.

Next week, begins a transition from timed jogging intervals to distance intervals. I will jog 200 yards, walk 200 yards. jog 400 yards, walk 400 yards. I will do 2 repititions of that. And that should total up to half lap jogged, half walked (1 lap), 1 lap jogged, 1 lap walked (3 laps now), and do that twice which would total 6 laps or 1.5 miles.

Also, if you haven’t noticed… the Tennessee area was slammed with an ice storm this morning. When I went to roll down my car window, a sheet of ice was left in place! I had to snap a pic…

And yes! I ran in this weather today! Took some extreme motivation ha!

Next week I tackle Week 3 in Couch to 5K and I will be honest, I never thought I would be this far a long a couple months ago. I could barely jog 100 yards without getting winded and having to rest. It really proves to me that our bodies are far more capable than we thing. Staying focused and believing that you can achieve your goals will go a long way to getting you there. Mind over body as they say!

Couch to 5K

Every time I ask someone I know that is an avid runner what they would recommend to get started running, I keep hearing Couch to 5K.  The name of the program is quite self explanatory… it takes you from your couch (i.e, potato) to running a 5K (i.e, not a potato). Since I am looking at running not only as a minimum standard for minimum entrance into the United States Navy, but as an answer to a healthier lifestyle… this is going to be one of my tools in my arsenal to get me there.

The Couch to 5K is a simply program that can be found at CoolRunning.com. It is a 9 week program that progressively increases your running time week by week. It is a slow buildup, that takes you from a more-walking-less-jogging work out to a more-jogging-less-walking workout. The program is as followed:

Couch to 5K

Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following: 

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following: 

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following: 

  • Jog 200 yards (or 90 seconds)
  • Walk 200 yards (or 90 seconds)
  • Jog 400 yards (or 3 minutes)
  • Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then: 

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: 

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: 

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then: 

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: 

  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then: 

  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: 

  • Jog 1 mile (or 10 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

We will see how well this works out for me, I am pretty confident! I will be doing this Tues-Wed-Thurs. And then do a timed 1.5mile for my IFA every Saturday. Sun,Mon, and Fri are off days 🙂 So yes… I will be starting today!

Don’t forget, tomorrow is Weigh-In Wednesday!