Couch to 10K in 15 weeks?

getsveltEagain

Alright! I am going to work with my two best friends and co-workers to do the Couch to 5K (C25K) and the bridge to 10K programs.... Who wants to join us? :bigsmile:

These are apps that you can have on your ipod or android phone. Simply to track and know your plan. I think it would be great to have a group motivated to run!! I would start the week with a post about the weeks training and everyone can reply with their progress.

We start with 9 weeks on the C25K which is running/jogging three times a week. Following that, 6 weeks running the bridge to 10K. I was planning on running Mon, Wed, and Friday; but I am sure weekly checkins will work just fine.

Check it out:
http://www.c25k.com ( http://www.c25k.com/c25k_treadmill.html )

We will start on Monday May 2nd (or 1st if you need to)

5K is 3.1 miles
10K is 6.2 miles

:flowerforyou: Can't wait to get started!!!!! :flowerforyou:

getsveltEagain

I don't know how to make those links work, sorry :grumble:

MissAnjy

I just started this monday (im also running monday, wednesday & friday) so today is my 2nd day of running this week. I'd love to join and do the 10k afterwards count me in.

Dhathri

I still cant believe i did 5k. I am intrested in 10k. However I m very scared though. But certainly will give it a try.

lailenm

I've actually been putting off doing this program for too long now. I need to be doing more cardio than I am now. So, I'm definitely in for this. I may not do the bridge to 10K just yet - seeing as I'm SUPER overweight still - but I may do a repeat of a few weeks, especially when it gets harder, so it'll all even out, I think. But yeah, I'm definitely in for this. :]

SouthernAngel

Count me in! I have always wanted to do this, just never had the motivation too. It would be fun to do with some other MFP'ers :bigsmile:

I have printed out the treadmill version and have my start date as Monday, May 2nd! I will also do Mon, Wed, Fri. Great idea! Can't wait to start!

rissadiane

I'm in!!!

getsveltEagain

Fantastic!!!! I am glad everyone is excited to join. I am not a running coach by any means but I have completed two half marathons with Team In Training (walking). I know that feeding off others is very helpful and repeating difficult weeks is understandable.

I will start on Sunday morning with posting the first weeks plan and some suggestions to help along the way.... look forward to running with you :bigsmile:

rissadiane

Sounds great! I can't wait!

getsveltEagain

Alright.... to help everyone make plans I am posting the first week early :laugh:

Week 1
5 minute brisk walk to warm up
60 second jog
90 second walk
repeat this for a total of 20 minutes
5 minute brisk walk to cool down.
*****************************************

Do this three times this week.
Walk at your speed and jog at your speed which means if your jog is at 3.0 on the treadmill that is great!! Do what you can and don't think you have to start at a run if you aren't ready :embarassed: Just doing the workout is sucess :bigsmile:

:drinker: Drink plenty of water during the day of your run and drink while you "recover" walking during the workout. Additionally drink water after your workout will help.

Stretching your legs after the run is key to staying loose, you don't want to be too sore :grumble:
Use the wall and point your toes up then lean into the wall to stretch the calf. You can also use a stair and keep your toes on the step and lean your heel off the step. Do butterflies, static (nonmoving) lunges, and reach for your toes eighter standing or sitting (or both) to stretch your hamstrings and quads.

Also it may be beneficail to add in a day of strength crosstraining. This should be about 30 mins.

rissadiane

This has me so excited! I like how it's all broken down and easy to follow. I'm hoping it'll work for me! And I don't see why it shouldn't. I'm just happy for finally have support to do it :happy:

lailenm

Did Week 1, Day 1 today and I feel pretty good. Its rough being so heavy, so I'm not surprised that I struggled, but I never gave up, and that's motivation to make me do it again on Wednesday. :]

SouthernAngel

SO happy with today. I was pumped all weekend about starting this program. Day 1 went great for me Was able to finish and work up a good sweat. Hope you all enjoyed day 1 as much as I did, see you Wednesday!

getsveltEagain

Did Week 1, Day 1 today and I feel pretty good. Its rough being so heavy, so I'm not surprised that I struggled, but I never gave up, and that's motivation to make me do it again on Wednesday. :]

Grreat that you never gave up!!! Remember to "run" at your pace so that you can make it. You can always do a second round of the program to get faster

getsveltEagain

SO happy with today. I was pumped all weekend about starting this program. Day 1 went great for me Was able to finish and work up a good sweat. Hope you all enjoyed day 1 as much as I did, see you Wednesday!

SO happy that you enjoyed working out!? That is half the battle for most of us is that we just don't enjoy working out... but that will all change soon! We will all start liking to run and enjoy that more and more!!!!! :bigsmile:

getsveltEagain

This has me so excited! I like how it's all broken down and easy to follow. I'm hoping it'll work for me! And I don't see why it shouldn't. I'm just happy for finally have support to do it :happy:

We got your back! All the support you could need right here! :drinker:

rissadiane

Confession - I was only able to do 18 mins 30 seconds all together today :blushing: I think I pushed myself a little too hard, and I think I might have gone too soon after eating, because I started to feel sick. Wednesday is another day, right?

getsveltEagain

Confession - I was only able to do 18 mins 30 seconds all together today :blushing: I think I pushed myself a little too hard, and I think I might have gone too soon after eating, because I started to feel sick. Wednesday is another day, right?

Wed is another day! You don't have to run a 10 minute mile or even a 15 minute mile... run at your pace.

P.S. make sure you have time to digest your food :sick:

rissadiane

I did itttt!!! I completed today with calves killing me and in desperate need of a shower, but I did it!!!! :happy: :happy: :happy: :happy:

kell_riley

I just wanted to butt in and say i really hope you all enjoy the challenge!
I did a similar programme to C25K and finished it a couple of weeks ago!
I honestly never thought i'd be able to run for any extended amount of time but these plans really work!
Yesterday (after having a week off) i ran a 15/1 run walk routine three times and i felt fab! I could have done longer i felt like the energiser bunny lol but i had to stop for college.
I'm planning on doing Race for life 10k in july so need to get on and do the next programme really!

Good luck and keep it up! sometimes you just can't be bothered! Just try and you'll really enjoy the results!

getsveltEagain

I did itttt!!! I completed today with calves killing me and in desperate need of a shower, but I did it!!!! :happy: :happy: :happy: :happy:

YYEEEESSSSS!!!!!!!!!!!!!!!!!!!! :drinker: Your calves will feel better as you go on and I always need a shower after running!? :blushing:

getsveltEagain

I just wanted to butt in and say i really hope you all enjoy the challenge!
I did a similar programme to C25K and finished it a couple of weeks ago!
I honestly never thought i'd be able to run for any extended amount of time but these plans really work!
Yesterday (after having a week off) i ran a 15/1 run walk routine three times and i felt fab! I could have done longer i felt like the energiser bunny lol but i had to stop for college.
I'm planning on doing Race for life 10k in july so need to get on and do the next programme really!

Good luck and keep it up! sometimes you just can't be bothered! Just try and you'll really enjoy the results!

Thanks for your post kell_riley... best of luck with the bridge to 10K (we will be on that the week of July 11) and your Race for Life 10K :flowerforyou:

getsveltEagain

So how is everyone doing with the C25K? I hope that you have gotten two days in or will with today. I know that I found it easier to run the intervals for the third workout than the first. I know that you all have made great progress!!

I thought this seemed right to inspire our group:
Series of miracles
Today is nothing less than a miracle. Your life is even more of a miracle.

Feeling the warm sun on your face seems like such a simple thing. And yet that simple little experience is made possible by unimaginably complex and profound factors, all coming together in a single moment.

And then, when one amazing moment is finished, another has just begun. Even the most seemingly ordinary life is a series of magnificent miracles, each one following quickly after the one before.

It is all too easy to take it all for granted. And just the fact that you can take it for granted is itself an amazing thing.

You can never fully appreciate all that goes into the wonder in which you’re immersed. And because of that, there is no limit to how much you can treasure it all.

Even when you are continually thankful, there is always more for which to be thankful. Even when you know you have it good, you don’t ever fully know how good you have it.

Celebrate the miracles that come in every moment within the overall miracle that is your life. And as each moment falls away, there is another one for you to celebrate.

— Ralph Marston



Read more: http://greatday.com/nmot/index.html#ixzz1LUOY6ykq

lailenm

Good morning!

I did day two yesterday and I found it soooooo much easier to run the intervals as well. Well, I was at more of a jog, but whatever. I'll pick up the pack after I'm accustomed to jogging. I was so proud of myself yesterday, and I had been in such a non-exercise kind of mood. Doing that workout picked me up and made me feel so much better. All I need to do now is get more veggies from the store and hit the gym today for some weight training, and I'm back in the saddle (not that I ever left the saddle - merely that my food was falling off track without a chance to get to the store). :]

Hope everyone else is doing well.

rissadiane

Good morning!

I did day two yesterday and I found it soooooo much easier to run the intervals as well. Well, I was at more of a jog, but whatever. I'll pick up the pack after I'm accustomed to jogging. I was so proud of myself yesterday, and I had been in such a non-exercise kind of mood. Doing that workout picked me up and made me feel so much better. All I need to do now is get more veggies from the store and hit the gym today for some weight training, and I'm back in the saddle (not that I ever left the saddle - merely that my food was falling off track without a chance to get to the store). :]

Hope everyone else is doing well.

Great job!!! My hubby and I are going to the gym today to start circuit training for the first time! Eek!

rissadiane

So how is everyone doing with the C25K? I hope that you have gotten two days in or will with today. I know that I found it easier to run the intervals for the third workout than the first. I know that you all have made great progress!!

I thought this seemed right to inspire our group:
Series of miracles
Today is nothing less than a miracle. Your life is even more of a miracle.

Feeling the warm sun on your face seems like such a simple thing. And yet that simple little experience is made possible by unimaginably complex and profound factors, all coming together in a single moment.

And then, when one amazing moment is finished, another has just begun. Even the most seemingly ordinary life is a series of magnificent miracles, each one following quickly after the one before.

It is all too easy to take it all for granted. And just the fact that you can take it for granted is itself an amazing thing.

You can never fully appreciate all that goes into the wonder in which you’re immersed. And because of that, there is no limit to how much you can treasure it all.

Even when you are continually thankful, there is always more for which to be thankful. Even when you know you have it good, you don’t ever fully know how good you have it.

Celebrate the miracles that come in every moment within the overall miracle that is your life. And as each moment falls away, there is another one for you to celebrate.

— Ralph Marston



Read more: http://greatday.com/nmot/index.html#ixzz1LUOY6ykq

I love that!

getsveltEagain

Good morning!

I did day two yesterday and I found it soooooo much easier to run the intervals as well. Well, I was at more of a jog, but whatever. I'll pick up the pack after I'm accustomed to jogging. I was so proud of myself yesterday, and I had been in such a non-exercise kind of mood. Doing that workout picked me up and made me feel so much better. All I need to do now is get more veggies from the store and hit the gym today for some weight training, and I'm back in the saddle (not that I ever left the saddle - merely that my food was falling off track without a chance to get to the store). :]

Hope everyone else is doing well.

You run whatever pace you can....

I started my "journey to run" in October of 2009 and I was thinking running was sooo hard (I couldn't even go a quarter of a mile without stopping). I was at a 3.5 (17:08 min mile) to start. Once I was able to go a mile (that took forever), I went up to a 4.0 (15 min mile) on the treadmill and didn't know if I would ever last to complete 1 mile without stopping. After some bumps in the road I am proud to say that I can run 4 miles at a 4.5 (13:20 min mile) on the treadmill without stopping!! Now I am going for a 5.0 which is a 12 minute mile with the C25K!?!?!

It doesn't happen overnight, but it happens :bigsmile: :laugh:

getsveltEagain

You are very welcome rissadiane... I thought we could all use some encouragement!

lailenm

You run whatever pace you can....

I started my "journey to run" in October of 2009 and I was thinking running was sooo hard (I couldn't even go a quarter of a mile without stopping). I was at a 3.5 (17:08 min mile) to start. Once I was able to go a mile (that took forever), I went up to a 4.0 (15 min mile) on the treadmill and didn't know if I would ever last to complete 1 mile without stopping. After some bumps in the road I am proud to say that I can run 4 miles at a 4.5 (13:20 min mile) on the treadmill without stopping!! Now I am going for a 5.0 which is a 12 minute mile with the C25K!?!?!

It doesn't happen overnight, but it happens :bigsmile: :laugh:

Well, I know. I'm at a delicate jog, or what taller people would call a brisk walk. I just have a lot of weight on me, so I don't want to kill myself yet. I already enjoy running, and I want to be addicted to it. I want to, when I get to my goal, do it everyday as part of my weight management routine. I can't wait until that day comes, you know? I know right now the most important thing for me to do is to just keep going. I'll get there when I'm meant to get there. I'm just real anxious to get there and then re-evaluate my life. Sit and ponder why I never did this before.

getsveltEagain

Well, I know. I'm at a delicate jog, or what taller people would call a brisk walk. I just have a lot of weight on me, so I don't want to kill myself yet. I already enjoy running, and I want to be addicted to it. I want to, when I get to my goal, do it everyday as part of my weight management routine. I can't wait until that day comes, you know? I know right now the most important thing for me to do is to just keep going. I'll get there when I'm meant to get there. I'm just real anxious to get there and then re-evaluate my life. Sit and ponder why I never did this before.

Trust me... I know what you are talking about. You are spot on with the "most important thing for me to do is to just keep going"!! That will help you get where you are meant to be when you are meant to be there, plus affirm your for running!

lailenm

Trust me... I know what you are talking about. You are spot on with the "most important thing for me to do is to just keep going"!! That will help you get where you are meant to be when you are meant to be there, plus affirm your for running!

Thanks. I really appreciate all the support and advice. I finished Week 1 today, and I'm feeling really good. The balls of my feet are a little sore (which is what's preventing me from eating lunch at the moment) since I did Day 3 and mowed my entire lawn back to back without a break, but it kept me sweating, and I loved it (even if I complained while I was doing it =D).

Bring on Week 2.