Couch to 10K in 15 weeks?
Replies
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Yeah not too sure what i'll do yet. I do my JM dvds and that on my off days to this so thats a bit of everything. Whats your Fat burn workout?
So i was wondering...Have you guys know if u actually lose on your calf's while running? Or does it strengthen your muscles and make them bigger?....I sooo want little dainty calf muscles!! lol
@TS65 - So the 10K & 5k are completly different?...I thought the 10 would have just followed on after this one...Well thats what i was thinkin anyway....I kinda like my 30 min workouts, any longer for me and it starts to put me off lol
The fat burn is on the treadmill and one of the options like "hills" or "manual". It is a program that uses your heart rate at the fat burn level and adjust the incline to keep it there.
I haven't seen my calf's bulk up with all the running I do. Muscle is "thinner" than fat so if you are losing the fat and building the muscle your calf's should be thinner
I am doing the bridge to 10K which follows the 9 week C25K. There are different programs that do it several different ways. I use the two apps from Bluefin Software. I will post the workouts for each week just like I have for the C25k. I like the 30 minutes...I don't have a lot of spare time :laugh:0 -
I know that we all ROCKED the weeks workout!!! :bigsmile:
Week 4
5 minute brisk walk to warm up
3 minute jog
90 second walk
5 minute jog
2.5 minute walk
3 minute jog
90 second walk
5 minute jog
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 Just doing the workout is sucess
: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
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.
Try to add weights this week and focus on arms... you do use your arms when running to get speed 0 -
Hey, guys! I just did W2D2 yesterday, so W2D3 will have to wait until tomorrow - I took my rest day on Tuesday/Wednesday, so I gotta work extra hard tomorrow to make sure that Sunday morning's weigh in isn't a complete bust, y'know? I still struggled when doing W2D2, but it wasn't quite so bad. There were a couple of times when my dog had to stop to potty while we were out (I take her with me 'cause its fun to have a little company, and she's the most adorable thing in the world), but it was good. I was proud to say that it started to rain as I was on the 4th jogging interval and I didn't even think about stopping - In fact, the thought that ran across my mind was "How refreshing!", so that's all good news.
Gonna go see POTC 4 on Sunday - normally when my grandma and I go out we have like Red Lobster or Olive Garden or something for lunch. We decided that for Sunday we'd go to Subway, 'cause that's the only place I've been allowing myself to eat out at all. =D So proud of my healthier choices!0 -
Yeah not too sure what i'll do yet. I do my JM dvds and that on my off days to this so thats a bit of everything. Whats your Fat burn workout?
So i was wondering...Have you guys know if u actually lose on your calf's while running? Or does it strengthen your muscles and make them bigger?....I sooo want little dainty calf muscles!! lol
@TS65 - So the 10K & 5k are completly different?...I thought the 10 would have just followed on after this one...Well thats what i was thinkin anyway....I kinda like my 30 min workouts, any longer for me and it starts to put me off lol
The fat burn is on the treadmill and one of the options like "hills" or "manual". It is a program that uses your heart rate at the fat burn level and adjust the incline to keep it there.
I haven't seen my calf's bulk up with all the running I do. Muscle is "thinner" than fat so if you are losing the fat and building the muscle your calf's should be thinner
I am doing the bridge to 10K which follows the 9 week C25K. There are different programs that do it several different ways. I use the two apps from Bluefin Software. I will post the workouts for each week just like I have for the C25k. I like the 30 minutes...I don't have a lot of spare time :laugh:
Ohh yep, think i have that on mine but not sure how to use it lol!
Yeah i thought it was something like that...that'd be good! Yeah 30 mins does it for me too0 -
Hey, everyone -- nice to find this thread here! I started the C210K program last week, and will be finishing up week 2 tomorrow. The week 2 - day 3 workout is:
5 min warmup
run 1, walk 4 min x 8
5 min cooldown
So far, the program is a bit light because I have some running experience, but I'm expecting it to start getting REALLY tough very soon, so I'll enjoy this section while it lasts! :laugh:
Good luck, everyone -- happy to find some kindred spirits here, and excited to see people a few weeks ahead of me...you will be very motivating!!0 -
@TS65 - So the 10K & 5k are completly different?...I thought the 10 would have just followed on after this one...Well thats what i was thinkin anyway....I kinda like my 30 min workouts, any longer for me and it starts to put me off lol
They are completely different. Bridge to 10k is the accompaniment to c25k. C210k is the SAME as c25k (starting from zero), but is an hour long workout shooting for a 10k in 13 weeks (vs. 9 for c25k). It tends to be easier than c25k in that it's working on distance from the start instead of time.
For example
Week 5/Day 3 (c210k) = run 2:30, walk 2:30 - 10x
Week 5/Day3 (c25k) = run 20 minutes)
I started to get frustrated with c25k for a couple of reasons... 1. it went too fast for me (increasing times, I mean). 2. Just about the time I'd start sweating, it was over. 3. My ultimate goal was always going to be to run for an hour (so completing this would mean I'm only half way there). All of these were solved with the C210k program.
It's all about what your goals are and personal preference. I really don't think one is better than the other. However, c210k was better for ME.0 -
W2D1 done! Wasnt too bad at all...I really needed that 2min walk tho so im glad it wasnt shorter lol....By then last run i was getting tired untill 'We will rock you' came on...Made me push extra hard
@Carrie - I found the pre set thing on treadmill other day started at 6 (k's), 8, 10, 12 & 16...I ran the full 1:30 on ten 3 times which i was so happy with!! 12 came on and i think i lasted around 10 seconds before nearly falling offf the edge lol...Will have to try and pick bit slower ones next time lol0 -
Hey, guys! I just did W2D2 yesterday, so W2D3 will have to wait until tomorrow - I took my rest day on Tuesday/Wednesday, so I gotta work extra hard tomorrow to make sure that Sunday morning's weigh in isn't a complete bust, y'know? I still struggled when doing W2D2, but it wasn't quite so bad. There were a couple of times when my dog had to stop to potty while we were out (I take her with me 'cause its fun to have a little company, and she's the most adorable thing in the world), but it was good. I was proud to say that it started to rain as I was on the 4th jogging interval and I didn't even think about stopping - In fact, the thought that ran across my mind was "How refreshing!", so that's all good news.
Gonna go see POTC 4 on Sunday - normally when my grandma and I go out we have like Red Lobster or Olive Garden or something for lunch. We decided that for Sunday we'd go to Subway, 'cause that's the only place I've been allowing myself to eat out at all. =D So proud of my healthier choices!
SUBWAY is the best!!! I get that after my workouts with my son
Keep up the great work on the program... soon you will be able to do a jog for 30 minutes without thinking about it :bigsmile:0 -
Hey, everyone -- nice to find this thread here! I started the C210K program last week, and will be finishing up week 2 tomorrow. The week 2 - day 3 workout is:
5 min warmup
run 1, walk 4 min x 8
5 min cooldown
So far, the program is a bit light because I have some running experience, but I'm expecting it to start getting REALLY tough very soon, so I'll enjoy this section while it lasts! :laugh:
Good luck, everyone -- happy to find some kindred spirits here, and excited to see people a few weeks ahead of me...you will be very motivating!!
I am glad that we can motivate you! I hope that you suceed in your goal to return to running and feel free to post your updates with us too!:drinker:0 -
W2D1 done! Wasnt too bad at all...I really needed that 2min walk tho so im glad it wasnt shorter lol....By then last run i was getting tired untill 'We will rock you' came on...Made me push extra hard
@Carrie - I found the pre set thing on treadmill other day started at 6 (k's), 8, 10, 12 & 16...I ran the full 1:30 on ten 3 times which i was so happy with!! 12 came on and i think i lasted around 10 seconds before nearly falling offf the edge lol...Will have to try and pick bit slower ones next time lol
Glad you you finished W2D1!! It gets easier each time then you move up a week!? lol
I am glad that you found the programs on the treadmill, they can be used to mix up your workout from time to time :bigsmile:0 -
@TS65 - So the 10K & 5k are completly different?...I thought the 10 would have just followed on after this one...Well thats what i was thinkin anyway....I kinda like my 30 min workouts, any longer for me and it starts to put me off lol
They are completely different. Bridge to 10k is the accompaniment to c25k. C210k is the SAME as c25k (starting from zero), but is an hour long workout shooting for a 10k in 13 weeks (vs. 9 for c25k). It tends to be easier than c25k in that it's working on distance from the start instead of time.
For example
Week 5/Day 3 (c210k) = run 2:30, walk 2:30 - 10x
Week 5/Day3 (c25k) = run 20 minutes)
I started to get frustrated with c25k for a couple of reasons... 1. it went too fast for me (increasing times, I mean). 2. Just about the time I'd start sweating, it was over. 3. My ultimate goal was always going to be to run for an hour (so completing this would mean I'm only half way there). All of these were solved with the C210k program.
It's all about what your goals are and personal preference. I really don't think one is better than the other. However, c210k was better for ME.
It is always what is best for you! Glad that there was a program out there for you :bigsmile: I'll make sure to pass on that info when ask! :flowerforyou:0 -
I did W4D1 yesterday and the first two runs were great! Then I hit the second 3 minute run and started to get tired halfway through... but made it! That last 5 minute run was rough but I made that too! :bigsmile: I will admit that I was drenched in sweat and I took the 5 minute cooldown and my normal cooldown (1 minute at a decreased speed by .5 ie 3.5 is my cooldown for the c25k so I did a minute at 3.0 and then 2.5 and so on)
I am excited to see what I can do on Wed with day 2... but I do know that I need to get some new music to run too... getting a little stale on the music side of the workout. :laugh:
How is everyone else doing this week?0 -
I did W4D1 yesterday and the first two runs were great! Then I hit the second 3 minute run and started to get tired halfway through... but made it! That last 5 minute run was rough but I made that too! :bigsmile: I will admit that I was drenched in sweat and I took the 5 minute cooldown and my normal cooldown (1 minute at a decreased speed by .5 ie 3.5 is my cooldown for the c25k so I did a minute at 3.0 and then 2.5 and so on)
I am excited to see what I can do on Wed with day 2... but I do know that I need to get some new music to run too... getting a little stale on the music side of the workout. :laugh:
How is everyone else doing this week?
Awesome job!!! Its so good to know that it actually can be done, even 3 min jog is a bit scary for me atm lol.... I'll just have to push thru that bit in my head that says stop im thinkin.....im not usually sore or anything just thr tiredness gets me too
Yeah i have just the one playlist with all my workout songs on it but i really need to make a few different ones i think...And play around with them to make a really good upbeat one come on around the end run time or something0 -
Week 4 is kicking my butt, but keeping me motivated. Week 5 is bringing some challenges, so I have to BE READY!! Hope everyone else is pumped up for that BIG run next week!0
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Yesterday i done 30DS before my run and although it helped me out by getting me nice and loose and stretched i was so damn tired by about 11 min mark...Never again will i do that, i felt like i didnt give it a good enough go at all...but i still managed...I didnt do my 5 min warmup so finished it a bit earlier...and that made me stuff up a few times since the times were all out lol...
Yeah think i'll just stick with my c25k only on them days haha0 -
Week 4 is kicking my butt, but keeping me motivated. Week 5 is bringing some challenges, so I have to BE READY!! Hope everyone else is pumped up for that BIG run next week!
Week four is tough, but we are all strong!! I also know that the first workout is fairly easy because I don't know how my body will react. The second workout is pretty rough because I know what is coming. The third workout is again fairly easy due to the fact that it is the LAST workout for the week!!! :laugh:
I am going to start looking at the 5th week and see what it holds for us :bigsmile:0 -
Yesterday i done 30DS before my run and although it helped me out by getting me nice and loose and stretched i was so damn tired by about 11 min mark...Never again will i do that, i felt like i didnt give it a good enough go at all...but i still managed...I didnt do my 5 min warmup so finished it a bit earlier...and that made me stuff up a few times since the times were all out lol...
Yeah think i'll just stick with my c25k only on them days haha
Yeah... 30ds kicks my butt too! :ohwell: I have a friend that does yoga before running to get a good strecth. Maybe do the 30ds after the run 0 -
Yeah for sure! Wont be doing that again lol!
W2D3 Done!! Felt very good! I agree with what you said up there ^^ You just glide through day 3 pretty easily! Day 2 is the hardest for me aswell...Next week for me my run is 3mins...Will see how i go, is kinda scary that long lol...90 seconds doesnt seem like nothing lol Its only twice tho so thats a bonus i guess!0 -
What are your distances adding up to each week? Mine has been around 2.8 / 2.9k i think
What else are you guys doing on your off days?0 -
I just loaded the app today added my music and planned to start tomorrow
thinking of doing it during lunch.
Oh Ok im in0 -
What are your distances adding up to each week? Mine has been around 2.8 / 2.9k i think
What else are you guys doing on your off days?
I am at 2.30 miles with the warmup and cooldown. I am not sure of the conversion.
I am walking everyday on my two breaks at work and cover a mile in 20 minutes. I also am doing yoga on Mon and Wed night (currently that will change in a couple weeks). On the weekends I go to the gym and do the fat burn and weights. I really need to focus on the weights to build my muscle to increase my metabolism and slim me down 0 -
Yeah for sure! Wont be doing that again lol!
W2D3 Done!! Felt very good! I agree with what you said up there ^^ You just glide through day 3 pretty easily! Day 2 is the hardest for me aswell...Next week for me my run is 3mins...Will see how i go, is kinda scary that long lol...90 seconds doesnt seem like nothing lol Its only twice tho so thats a bonus i guess!
YOU CAN DO IT!!!!!!!!!!!!!!!!!!!!!!!!!!!!!0 -
I just loaded the app today added my music and planned to start tomorrow
thinking of doing it during lunch.
Oh Ok im in
Well THAT didn't take too much conciencing!? LOL... the program is really nice :bigsmile:0 -
What are your distances adding up to each week? Mine has been around 2.8 / 2.9k i think
What else are you guys doing on your off days?
I am at 2.30 miles with the warmup and cooldown. I am not sure of the conversion.
I am walking everyday on my two breaks at work and cover a mile in 20 minutes. I also am doing yoga on Mon and Wed night (currently that will change in a couple weeks). On the weekends I go to the gym and do the fat burn and weights. I really need to focus on the weights to build my muscle to increase my metabolism and slim me down
wow thats 3.7K's...Either im way to slow or my treadmill is out on that aswell....It has always been out on my calories usually have to times the number by 3 to get what my watch says...stupid thing!
Oh yep cool...I have only been doing the running on c25k days...Tue, Thurs, and the weekend i just do a dvd. Maybe i need to change it up a bit to see on the scale....I havent weighed yet since i've been doing this though, and prob wont for another week, since i was naughty last weekend lol0 -
We are halfway done with C25K!!!! :drinker: Four more weeks and then we start the B210K program.
This week and next we progress to longer run times over the three workouts, this means there are THREE DIFFERENT workouts. (In the past all three have been the same )
Week 5
Workout 1
5 minute brisk walk to warm up
5 minute jog
3 minute walk
5 minute jog
3 minute walk
5 minute jog
5 minute brisk walk to cool down.
Workout 2
5 minute brisk walk to warm up
8 minute jog
5 minute walk
8 minute jog
5 minute brisk walk to cool down.
Workout 3
5 minute brisk walk to warm up
20 minute jog
5 minute brisk walk to cool down.
*****************************************
Do this three times this week. :noway:
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 Just doing the workout is sucess
: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.
Read a couple of my blog posts for strength training to help with running. On facebook I have "liked" The Couch-to-5K Running Plan... check them out :bigsmile:0 -
wow!....Good luck guys!0
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WOOHOO!! So inspiring to see everyone continuing on!
I'm about to start week 4 of C210k. Today's run will be 5 min warmup, then run 2/walk 3 eleven times, for a total of 62 minutes. I'm excited to see how far I can get with this one; so far, my furthest "run" was 7 km on week 3 day 1. Exciting!0 -
W3D1 Done yesterday...Was pretty good! I wanted to go for longer! lol0
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WOOHOO!! So inspiring to see everyone continuing on!
I'm about to start week 4 of C210k. Today's run will be 5 min warmup, then run 2/walk 3 eleven times, for a total of 62 minutes. I'm excited to see how far I can get with this one; so far, my furthest "run" was 7 km on week 3 day 1. Exciting!
I amd glad that you find this thread inspiring!!! I am sure we all do Keep us updated with how far you get in your runs this week! 0 -
W3D1 Done yesterday...Was pretty good! I wanted to go for longer! lol
THAT IS AWESOME!!!!!!!!!!!! and you were worried about running for 3 minutes... tsk tsk!? :bigsmile:0
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