Friday, May 23, 2008

Couch to 5K Running Plan


I am serious, I want to run. A while ago I talked about a program that I tried a while ago and went off the beaten path and then quit. This is my normal way of doing things.
It is the best program I have seen - not that I looked very far - because after I saw this one it made sense to me and seemed like I could do it.
I have been walking 4 miles regularly and wogging a bit and I decided I need a more regimented plan. I decided to get back to the Couch to 5K. After re-reading the plan I decided to restart at week 4.
I know, I know..... But I can already do up until week 4 so I will start there and continue on thru week 9 and hopefuilly be running regularly this Summer.
I have been talking about this and plotting and planning now I need to put my feet where my mouth is.
I plan on starting week 4 on Sunday May 25th and I need to work in 3 days of this:
5 minute warm up walk
Jog-3 minutes
Walk-90 seconds
Jog-5 minutes
Walk-2.5 minutes
Jog-3 minutes
Walk-90 seconds
Jog-5 minutes
Each workout is supposed to be 20-30 minutes 3 times a week. I asked on one of the boards about continuing with my 3-4 mile walks and I was told that would be a good cross training for my off days. Right now I am doing the run/walk intervales and then finishing the 4 mile course walking but I think I will try to follow this plan a bit more closer and only concentrate on the running on the 3 days I plan on running.

4 comments:

Barry said...

I'll take any info you can provide. I don't know if I can be this dedicated but it might be worth a shot.

Keep it up!

Bonnie said...

I can do the couch part.

Melting Mama said...

I might be able to do that - covered in spandex.

Fooseberry said...

I am forwarding this plan to all of you suckers. You can do it too. Picture a cream filled donut( or your choice of guilty pleasure) at the end.

Race Results

09/07/07 Main Street Mile 11:44
05/18/08 YPD 5k 52:57 17:05
06/14/08 Walpole Village 5K 35:27 11:26
06/21/08 Mashpee Fun Run 34:21 11:05
07/19/08 Mashpee Woodlands 36.49 11:52
08/10/08 Falmouth Road Race 1:29:31
08/25/08 Women Running Wild 35:40 11:30
10/25/08 Mashpee Firefighters 37:47 12:10
05/02/09 Cape Abilities 5K 34:59 11:17
05/17/09 YPD 5K 36:41 11:50
08/09/09 Falmouth Road Race 7mi 1:37
10/31/09 Mashpee Firefighters 5K 37:15 12:00
09/11/11 Main Street Mile 12:31
10/29/11 Screech to the Beach 5K 39.13 12:20
08/12/12 Falmouth Road Race 1:34:24 13:29
05/18/14 YPD 5k 44.25 14:17
06/1/14 June Jog 4mi 1:04 16:00
08/17/14 Falmouth Road Race 1:42:04 14:35
09/27/14 Girly Girl 5K 37:24 12:02
10/26/14 Pell Bridge Run 4mi 48:41 12:10
11/27/14 Turkey Trot in VA 5K 35:22 11:23
12/06/14 Jingle Jog 5K 34:42 11:11
03/29/15 Thomas Guinta Memorial 5K 34:14 11:03
04/19/15 St. Margaret's 5K 31:11 10:21
05/17/15 YPD Blues 5K 34:58 11:17
06/07/15 Newport 10 Miler 1:56:09 11:36
06/20/15 Mackenzie's 5K 33:55 10:54
08/17/14 Falmouth Road Race 1:33:51 13:24
10/31/15 Screech at the Beach 36:19 11:40