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Couch to 5k

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uni
November 8th, 2014 4:16:35am
1,338 Posts
I've always wanted to try this... And now is kind of a stupid time to start it since it will probably start snowing here soon :/ But anyway, has anyone ever tried it? Or is anyone interested in trying it out? We can be support buddies aka get your butt outside and run buddies :p

I copied the table from here: http://www.coolrunning.com/engine/2/2_3/181.shtml" href="http://www.coolrunning.com/engine/2/2_3/181.shtml">http://www.coolrunning.com/engine/2/2_3/181.shtml


where there is more info, there's even an iphone app to help you track your runs and follow the plan. But it costs $1.99 and I'm cheap, so I'll probably just track it on my phone in notes or something haha :p I've also read that if you finish one week but you don't feel ready to move to the next week, you can repeat that week again before moving forward.


So, anyone game? :p I find this kind of stuff always works better when you've got someone other than yourself to be accountable to. It's easy to make excuses to yourself and justify it.. but if you've got to report it to someone else, the pressure is oooon! I also want to come up with some workout playlists that correspond with the times for each workout to make it more fun. Post your workout playlists if you've got any!


(idk why there is a giant gap... scroll down .___________.)

































































WeekWorkout 1Workout 2Workout 3
1Brisk 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.
2Brisk 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.
3Brisk 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)

4Brisk 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)

5Brisk 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.
6Brisk 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 22 minutes) with no walking.
7Brisk 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).
8Brisk 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).
9Brisk 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).



 


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Kirre Potter
November 8th, 2014 4:24:43am
420 Posts

If I wasn't currently melting I'd defo be keen.. Haha I wonder if I can run without killing my ankle yet :/ 




 

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uni
November 8th, 2014 4:31:33am
1,338 Posts

Haha :p I suppose you could do it indoors on a treadmill, assuming your ankle isn't dead :p

Also, I forgot to post a picture of my workout buddy Winnie... look how active she isssss! lmao




 

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BANNED
November 8th, 2014 5:01:12am
391 Posts

I did this earlier this year when I decided to do the Color Run. I ended up having to stop halfway through it because I was getting terribly bad shin splints and ended up not being able to walk for about 3 or 4 days. BUT: The app that we did, was actually pretty awesome. It has you running until you think you can't run anymore and then it goes down to the walking and then when you feel like your better, it goes back up to a run. and its rather interesting, because by the time I stopped, I was running 15 minutes straight without having to stop when I was probably one of the laziest people ever before starting it. I would like to try again, but 1. it requires time, and 2. my legs wouldn't allow it haha.





★ Like a drum, baby, don't stop beating★

 

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uni
November 8th, 2014 5:45:38am
1,338 Posts

Good to know, thanks for the info!! I don't think I've ever had shin splints myself, but I know my brother used to get them pretty bad.. He's a competitive tennis player, though I don't think he gets them anymore.. That's awesome that you were running 15 minutes straight though! I definitely cannot do that right now, which is a bit embarassing haha :p I'm pretty strong, but my cardiovascular fitness definitely needs improvement. Maybe, if you want to do it again, you could adjust it so it's not as intense so you don't hurt your legs again?




 

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BANNED
November 8th, 2014 6:58:32am
391 Posts

Honestly, Its probably something I should get looked at (I don't like doctors...lol) because it still hurts, even 6ish months later when the weather changes or if I suddenly fast walk anywhere for longer than a minute. (such as tonight, on campus rounds, walking for an hour has left my ankle feeling like its going to fall off haha.) But I definately do want to try again when I have more time...or atleast like, go on walks or something haha.





★ Like a drum, baby, don't stop beating★

 

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a z a l i e - 🌵 livin the dream-blitzy still watching-
November 8th, 2014 6:26:07pm
1,855 Posts

My husband uses runkeeper...i believe its free or he wouldnt use it..

Anyways his actually has like activity things where it tells you what to do each day...i just checked and it is free :)

He is up to 8miles now...




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Trixie's Zombie Paints
November 8th, 2014 7:10:55pm
82 Posts

This is an amazing program! I ran four years of track in college and am currently coaching track at a high school. I am not a distance runner by any means (I jump) but I did this program before and it really does work! 

If you have any questions about the program or running or anything feel free to shoot me a message


 

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uni
November 9th, 2014 2:00:52am
1,338 Posts

Woo! Thanks everyone! I did find a free version of the app, so I will see how it goes. Apparently you can unlock achievements with this one, which I will be totally into haha. I'm planning to start this tomorrow, going for my first workout before work. I think I will do Sunday, Tuesday, Thursday, that seems to make the most sense? Either that or Tuesday, Thursday, Saturday... So if anyone else wants to start, Nov 9 officially marks week 1 for me haha

Wonderland: I will definitely message you with questions! I've always dreamed of myself being a runner, idk why, but I've never actually put in the time to make it happen. I try to work out regularly, but never in a set program like this..




 

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shaenne •
November 9th, 2014 3:08:45am
1,386 Posts

A friend of mine hates running in public so she did the c25k on her treadmill and she said it really was amazing. I want to do it!




 

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Administrator blitz ☘️ hey, don't write yourself off yet 🌈
November 9th, 2014 3:30:11am
6,111 Posts

I think my sister tried this....

 

I myself employed the actual couch-to-5k where I trained 2.5km once the week before then ran a 5k for the Ottawa Race Weekend...I came in 2nd in my family behind my sister.




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uni
November 11th, 2014 8:21:08pm
1,338 Posts

Awesome mame!

I failed at starting on sunday, I was super tired after work, I just couldn't do it xD BUT I did my first workout earlier this afternoon with Winnie! So I'm going to stick to the Tuesday, Thursday, Saturday schedule. And the app I have is awesome! The audio cues are great.




 

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