DeeDiddyGee's Couch to 10K - Starting January 4th

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C10K, W1, D1 - TODAY IS THE DAY we start changing our lives!

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DeeDiddyGee
DeeDiddyGee Posts: 601 Member
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Today is the day that we start the C10K program! I will post this 12-week training program, one session at a time. We will walk/jog/run 3X per week. Each week has three workouts -- I post Day 1 on Mondays, Day 2 on Wednesdays, and Day 3 on Fridays -- you can choose any 3 days per week you'd like, as long as you have a rest day between each workout. If you need to repeat a segment until you feel that you have it mastered, no worries! Everyone goes at their own pace! This is not a race. This is a program to get us off our *kitten* and moving. Undoubtedly, as we progress through the program, you will start having more energy, which will allow you to accomplish things in other areas in your life. It's ALL GOOD!

Here is your first workout:

W1, D1

5-minute warm-up walk/stretch (IMPORTANT! ALWAYS WARM UP AND COOL DOWN)
  • Jog for 60 seconds
  • Walk for 90 seconds
  • Repeat for a total of 20 minutes
5-minute cool-down walk/stretch

You did it! Enjoy your day! Would love to see your comments after you've done it!

Dee :)

Replies

  • d_thomas02
    d_thomas02 Posts: 9,048 Member
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    Finished W1D1 yesterday and I'll admit, while I completed the C25K program (18 months ago?), I was huffin' and puffin' by the end of this first one. Calves and ankles tight, but a good tight.

    Not a competition but thought I'd post my paces for those that are curious.

    5 min warm-up:
    2 mph for 1.5 min
    2.5 mph for 1.5 min
    3 mph for 2 min
    Main Workout:
    Walk at 3 mph
    Jog at 5 mph
    5 min cool down:
    3 mph for 1.5 min
    2.5 mph for 1.5 min
    2 mph for 2 min

    I'm challenging myself to pass the Army Physical Fitness Test (there is an app for this, search APFT) so will have to pick up my running pace in order to complete 2 miles in under 19 minutes and 48 seconds (slightly faster than 6 mph). Not today, not next month, but maybe by the end of the 10K program.

    David
  • determined24girl
    determined24girl Posts: 382 Member
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    Just finished W1 D1. Feeling good :) It's a really good "wake up" exercise.
  • DeeDiddyGee
    DeeDiddyGee Posts: 601 Member
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    d_thomas02 wrote: »
    Finished W1D1 yesterday and I'll admit, while I completed the C25K program (18 months ago?), I was huffin' and puffin' by the end of this first one. Calves and ankles tight, but a good tight.

    Not a competition but thought I'd post my paces for those that are curious.

    5 min warm-up:
    2 mph for 1.5 min
    2.5 mph for 1.5 min
    3 mph for 2 min
    Main Workout:
    Walk at 3 mph
    Jog at 5 mph
    5 min cool down:
    3 mph for 1.5 min
    2.5 mph for 1.5 min
    2 mph for 2 min

    I'm challenging myself to pass the Army Physical Fitness Test (there is an app for this, search APFT) so will have to pick up my running pace in order to complete 2 miles in under 19 minutes and 48 seconds (slightly faster than 6 mph). Not today, not next month, but maybe by the end of the 10K program.

    David

    Good luck, David! That is quite a goal!!!
  • DeeDiddyGee
    DeeDiddyGee Posts: 601 Member
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    determined24girl wrote: »
    Just finished W1 D1. Feeling good :) It's a really good "wake up" exercise.

    Good job!
  • Cylinda30
    Cylinda30 Posts: 150 Member
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    I will do mines when I get off work today. I am excited.
  • DeeDiddyGee
    DeeDiddyGee Posts: 601 Member
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    Cylinda30 wrote: »
    I will do mines when I get off work today. I am excited.

    Me, too, Cylinda!
  • d_thomas02
    d_thomas02 Posts: 9,048 Member
    edited January 2016
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    I'm looking forward to seeing others update their progress.

    [singing] "An-tic-i-pa-tion, An-tic-i-pa-a-tion
    Is making me late
    Is keeping me waiting"

    https://www.youtube.com/watch?v=4NwP3wes4M8
  • DeeDiddyGee
    DeeDiddyGee Posts: 601 Member
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    d_thomas02 wrote: »
    I'm looking forward to seeing others update their progress.

    [singing] "An-tic-i-pa-tion, An-tic-i-pa-a-tion
    Is making me late
    Is keeping me waiting"

    https://www.youtube.com/watch?v=4NwP3wes4M8

    Dave, you are too freaking funny! ;)
  • DeeDiddyGee
    DeeDiddyGee Posts: 601 Member
    edited January 2016
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    Hey, everyone! How are you feeling today -- the day after your FIRST C10k workout? I must admit that, even though I just did C25K, this first workout for C10K has me sore. I think it's because we change gears (1 min job/1.5 min walk x 8 reps) so frequently. You never really get a chance to get in the "zone." Definition of "Zone" in DeeDiddyGee terms: When you reach a point in your regimen where you stop thinking about the discomfort and actually ENJOY the activity, sometimes accompanied by a euphoric feeling (from endorphins that wake up during exercise).

    I must admit, I was in no mood to go to the gym after work yesterday, but, because I HAVE COMMITTED TO DOING THIS, I went...I am GLAD I did.

    Tomorrow morning, I will post W1, D2 in its own thread.

    ENJOY YOUR DAY!
  • d_thomas02
    d_thomas02 Posts: 9,048 Member
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    Kudos on your completed workout, Dee!

    Commercial mowing is slow this time of year. Two and a half hour late start this morning, so have too much time on my hands (reminds me of another song [humming softly to self]).

    Finished my W1D2 this morning but will wait for you to start new thread before updating my progress.
  • Cylinda30
    Cylinda30 Posts: 150 Member
    edited January 2016
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    my workout was completed for 1/4/16

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