Weight Loss Tracker

Monday, January 18, 2010

Week 2, day 1 of Couch-to-5K


Well I can certainly feel the difference in the runs -- but I did it.  I kept up (at my pace, of course) and didn't stop running even when I thought I couldn't do it anymore.

This week's runs consist of a five-minute warm-up, followed by six 90-second runs, each followed by 2-minute brisk walks and a cool-down.

I wonder if I'll notice a difference when I do it on Wednesday at school on a treadmill, which will obviously be flat.  The areas I'm running aren't necessarily hilly, but they're not flat either.

I decided to check the cool-running site to see what is coming up and I'm doing a freak-out here.  I don't mean to sound pessimistic, but I just can't see being able to do this in nine weeks in the shape I'm in.  Here is how it's broken down:

Week 1

Workout 1:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 2:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Workout 3:  Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.


Week 2

Workout 1:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 2:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Workout 3:  Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


Week 3

Workout 1:  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)
Workout 2:  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)
Workout 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)

Week 4

Workout 1:  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)
Workout 2:  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)
Workout 3:  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)

Week 5

Workout 1:  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)
Workout 2:  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)
Workout 3:  Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.


Week 6

Workout 1:  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)
Workout 2:  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)
Workout 3:  Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.


Week 7

Workout 1:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes)


Week 8

Workout 1:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)

Workout 3:  Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes)


Week 9

Workout 1:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

Workout 2:  Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)

Workout 3:  The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes)


http://www.coolrunning.com/engine/2/2_3/181.shtml

5 comments:

  1. I did one of those running clinics a few years ago and was able to run 5k at the end of it (I think I weighed about 200 pounds). The problem is I still hate running. I love to walk, so do that instead. Sally posted that "You Can Do It!" so take some inspiration from her and know that you really can.

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  2. I don't like running either, believe me. To me, this is just so I can wear it like a badge of honor -- "I ran a 5K!" lol

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  3. Beth, my other advice for you is to sign up for 5Ks even if you haven't finished the program. Like I mentioned, I have never gotten past week 6 - but I did 3 5Ks last year and have signed up for 4 already this year. What I did was run along the course with the program, then ran/walked the rest depending on how I was feeling. I think it helped my motivation (until week 6 - HAHA).

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  4. Good idea! I know there's one I thought I could do but it's too close to the end of the semester, so I doubt it'll happen. But I MIGHT be able to squeeze in the April one, depending on my homework load.

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