Couch to 10K in 15 weeks?
Replies
-
Alright! So you have graduated C25K!? Now it is time for the bridge..... The first week of B210K starts:
Week 1
5 min warm up
10 min run
1 min walk
repeat 4 times (run total 40 mins and walk total 4 mins)
5 min cooldown
*************************************
Do the workout three times and then move on to the next week
:flowerforyou: Remember to run at your pace and walk at your pace.
Drink your water!?! The tempatures are rising and you need to stay hydrated
0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3
Thu (7/7) B210K W1D1
Sat (7/9) W1D2
Mon (7/11) W1D3
Wed (7/13) W2D1
Fri (7/15) W2D2
Sun (7/17) W2D3
Tue (7/19) W3D1
Thu (7/21) W3D2
Sat (7/23) W3D3
Mon (7/25) W4D1
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I did my run outside again!?!?! That is 30 minutes straight running. I covered 2.5 miles on my run and averaged a 12 minute mile... I was impressed. It was rough for the last mile. I started out strong and fast for the first mile and the next half mile I was slower but still alright. Then that last mile I was super slow but kept going. I think that the last mile I actually averaged a a 4.5/4.0 but I did so well over the first mile and a half that it equaled out Tonight I need to get another 30 min run in and be done with C25K! (I'll admit I am a tiny bit worried about running for a total of 40 minutes but know I can do it!!!)
How is everyone else doing with their runnin?0 -
A belated thank you for this advice!! I definitely noticed that my taekwondo training complimented 30DS (level 1 was pretty easy for me, so I've hopped up to level 2 early), but holy wow do I notice a difference now that I'm pushing it. My core is SO much stronger, and the various squats are doing a great job of stabilizing my knees/hips, which are traditionally trouble areas for me. (I was starting to get some of my old pains a couple weeks back and was worried about it, but now they've stopped hurting and my quads are already much stronger & more balanced.) I'm finding that all three exercises support each other very nicely, and I feel like I'm getting more than 3x the exercise by combining all 3, if that makes sense. They're feeding into one another! Thank you for the recommendation!I find that doing 30DS completely complements c210k. I thought it would be overwhelming at first but it's definitely doable! I can FEEL my body changing (I am starting to have muscles!!) and I think that either program by itself wouldn't have brought about the same changes in my body. I am building endurance, stamina, muscles, my metabolism is getting faster, it's fantastic! But since you do Taekwondo in addition to running, you might already be getting the benefits that I'm getting from the 30DS. I would just check it out though! If you have netflix or something like that you can rent it for a few days and just feel it out.
As for C210K....
I have my first 10K race on July 31st, so I blended weeks 8 & 9 into one to time it better. I'm about to finish w10d3 tomorrow, and I have to say I'm so impressed with what this program has done for me. For example, yesterday I was a bit glum at first because I "only" did 6.5 km, which felt too light...I had been hoping for ~8 km, but was really tired, so I did it at recovery pace instead. Then I stopped to think about it. First, I ran two back-to-back segments of 20 minutes each...something I have never been able to do in my life, even way back when I was a competitive swimmer! Second, the fact that 6.5 km felt "too easy"... WOW! I never thought I'd ever feel that way!! It was a HUGE ego boost, and I'm very excited for that first 10K now that I realize just how far I have come!
For the first race, I'm mostly aiming to finish, but seeing that I've done a few 10Ks in training now, I have some goal times in mind:
-BASE GOAL: 1 h 15 min or lower. I'll be very happy if I meet this goal!
-IT-COULD-BE-POSSIBLE GOAL: 1 h 10 min or lower. My training runs have been ~1:12, so I do think I can do this on race day, if everything goes well.
-PIE-IN-THE-SKY GOAL: 1 h 05 min or lower. A gal can dream, but I definitely expect that this will take many months more of training.
Also...I must report that I'm hooked. I'm dreaming big. Never thought I'd even entertain the idea of training for a marathon one day (more than a year from now, of course), but that idea is popping into my mind. One step at a time, though; there are plenty of steps between now and then!
Exciting times. Anyone else getting ridiculously addicted? My husband is sick of hearing about me blabbing about running, I think! 0 -
Keep up the great work! I started running about 7 weeks ago and ran my first 10k on Monday morning! My legs are still recovering LOL.
Took me 75:48, which was about 12:00 miles in a race called "Conquer the Hills" but it was fun!
As you get more endurance and lose more weight things get better! I couldn't have imagined doing it 7-8 weeks ago when I was 22lbs heavier!!
Congrats on starting to run!!0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3 DONE outside
Thu (7/7) B210K W1D1
Sat (7/9) W1D2
Mon (7/11) W1D3
Wed (7/13) W2D1
Fri (7/15) W2D2
Sun (7/17) W2D3
Tue (7/19) W3D1
Thu (7/21) W3D2
Sat (7/23) W3D3
Mon (7/25) W4D1
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I did my run outside again!?!?! That is 30 minutes straight running. I covered just under 2.5 miles on my run. I started out slow and steady on my pace. It was more of a 4.5 or 13:20ish minute mile. I am now DONE with C25K! :drinker: :flowerforyou: :happy:
:smooched: :bigsmile:0 -
A belated thank you for this advice!! I definitely noticed that my taekwondo training complimented 30DS (level 1 was pretty easy for me, so I've hopped up to level 2 early), but holy wow do I notice a difference now that I'm pushing it. My core is SO much stronger, and the various squats are doing a great job of stabilizing my knees/hips, which are traditionally trouble areas for me. (I was starting to get some of my old pains a couple weeks back and was worried about it, but now they've stopped hurting and my quads are already much stronger & more balanced.) I'm finding that all three exercises support each other very nicely, and I feel like I'm getting more than 3x the exercise by combining all 3, if that makes sense. They're feeding into one another! Thank you for the recommendation!
As for C210K....
I have my first 10K race on July 31st, so I blended weeks 8 & 9 into one to time it better. I'm about to finish w10d3 tomorrow, and I have to say I'm so impressed with what this program has done for me. For example, yesterday I was a bit glum at first because I "only" did 6.5 km, which felt too light...I had been hoping for ~8 km, but was really tired, so I did it at recovery pace instead. Then I stopped to think about it. First, I ran two back-to-back segments of 20 minutes each...something I have never been able to do in my life, even way back when I was a competitive swimmer! Second, the fact that 6.5 km felt "too easy"... WOW! I never thought I'd ever feel that way!! It was a HUGE ego boost, and I'm very excited for that first 10K now that I realize just how far I have come!
For the first race, I'm mostly aiming to finish, but seeing that I've done a few 10Ks in training now, I have some goal times in mind:
-BASE GOAL: 1 h 15 min or lower. I'll be very happy if I meet this goal!
-IT-COULD-BE-POSSIBLE GOAL: 1 h 10 min or lower. My training runs have been ~1:12, so I do think I can do this on race day, if everything goes well.
-PIE-IN-THE-SKY GOAL: 1 h 05 min or lower. A gal can dream, but I definitely expect that this will take many months more of training.
Also...I must report that I'm hooked. I'm dreaming big. Never thought I'd even entertain the idea of training for a marathon one day (more than a year from now, of course), but that idea is popping into my mind. One step at a time, though; there are plenty of steps between now and then!
Exciting times. Anyone else getting ridiculously addicted? My husband is sick of hearing about me blabbing about running, I think!
I know you can do the 1:15... You will have to make sure you post your "official" time to share with us!
I love the thought of you doing a marathon! I have walked two half marathons and will be running my first half marathon in October. My goal is to run a full marathon in October 2012 :bigsmile:0 -
Keep up the great work! I started running about 7 weeks ago and ran my first 10k on Monday morning! My legs are still recovering LOL.
Took me 75:48, which was about 12:00 miles in a race called "Conquer the Hills" but it was fun!
As you get more endurance and lose more weight things get better! I couldn't have imagined doing it 7-8 weeks ago when I was 22lbs heavier!!
Congrats on starting to run!!
You are awesome to "Conquer the Hills" at a 12 minute mile!?!?! I don't know if I could do that :laugh:0 -
"Conquer the Hills" -- ack, that sounds painful!! Great job, joehempel! I'd probably be crawling by the end of it. :laugh:
Oh wow, that's so exciting!! Good luck! Please let us know how the half marathon goes...too exciting!I know you can do the 1:15... You will have to make sure you post your "official" time to share with us!
I love the thought of you doing a marathon! I have walked two half marathons and will be running my first half marathon in October. My goal is to run a full marathon in October 2012 :bigsmile:
0 -
kunibob - I'm done with the shred and have to agree that I feel so much stronger! Level 2 is the worst lol...I don't think I will EVER do level 2 again. I was so relieved when I got to Level 3! I mean, L3 was definitely the TOUGHEST but it was much more enjoyable than L2. I would actually suggest moving on to L3 before the 10 days are up if you feel the same way I do about L2 I just started Ripped in 30 a few days ago and am loving that too! Good luck with your race! You have to keep us posted on that
carrie I saw your update on your run and how you ran 45 mins!!!! YOU ROCK
I completed W9D2 today and felt really good! On to 8 min runs for the next workout, then next week it's 10 min runs first day, 20 min runs the second, and 22 mins runs on the 3rd workout. It's starting to get serious lol!0 -
kunibob - I'm done with the shred and have to agree that I feel so much stronger! Level 2 is the worst lol...I don't think I will EVER do level 2 again. I was so relieved when I got to Level 3! I mean, L3 was definitely the TOUGHEST but it was much more enjoyable than L2. I would actually suggest moving on to L3 before the 10 days are up if you feel the same way I do about L2 I just started Ripped in 30 a few days ago and am loving that too! Good luck with your race! You have to keep us posted on that
carrie I saw your update on your run and how you ran 45 mins!!!! YOU ROCK
I completed W9D2 today and felt really good! On to 8 min runs for the next workout, then next week it's 10 min runs first day, 20 min runs the second, and 22 mins runs on the 3rd workout. It's starting to get serious lol!
L2 is definitely a slog. That one weight circuit where you're keeping tension in the shoulders the whole time (I think it's the one with the standing one leg extensions in it) slays me! I'm actually alternating between L1 and L2 right now until my ten L1 days are "used up", and then I may start alternating L2/L3. Not quite what Jillian intended, I'm sure, but ah well!
As for week 10 of C210K, I just completed day 3 a couple hours ago, and I was absolutely floored at how manageable it was! I hope you find the same thing. Day 2 was the hardest for me this week. Had to drag myself out, as I just had no energy to begin with for some reason. I took it slowly and was amazed that at the end, I felt more energized than at the beginning...and I had covered more km than I had expected!
This program is so incredibly awesome. 10 weeks ago, I couldn't even run 30 seconds without getting winded!0 -
kunibob - I'm done with the shred and have to agree that I feel so much stronger! Level 2 is the worst lol...I don't think I will EVER do level 2 again. I was so relieved when I got to Level 3! I mean, L3 was definitely the TOUGHEST but it was much more enjoyable than L2. I would actually suggest moving on to L3 before the 10 days are up if you feel the same way I do about L2 I just started Ripped in 30 a few days ago and am loving that too! Good luck with your race! You have to keep us posted on that
carrie I saw your update on your run and how you ran 45 mins!!!! YOU ROCK
I completed W9D2 today and felt really good! On to 8 min runs for the next workout, then next week it's 10 min runs first day, 20 min runs the second, and 22 mins runs on the 3rd workout. It's starting to get serious lol!
Thanks JustBreathe!!!
I am glad to hear you did your run.... Don't let that time kill you, you CAN do it. Look at all the other weeks you thought the time was too much!? 0 -
L2 is definitely a slog. That one weight circuit where you're keeping tension in the shoulders the whole time (I think it's the one with the standing one leg extensions in it) slays me! I'm actually alternating between L1 and L2 right now until my ten L1 days are "used up", and then I may start alternating L2/L3. Not quite what Jillian intended, I'm sure, but ah well!
As for week 10 of C210K, I just completed day 3 a couple hours ago, and I was absolutely floored at how manageable it was! I hope you find the same thing. Day 2 was the hardest for me this week. Had to drag myself out, as I just had no energy to begin with for some reason. I took it slowly and was amazed that at the end, I felt more energized than at the beginning...and I had covered more km than I had expected!
This program is so incredibly awesome. 10 weeks ago, I couldn't even run 30 seconds without getting winded!
I have thought about trying the 30ds again. I got through level 1 and tried a day at level 2, but had my race and didn't want to mess up my knee. My knees feel stronger so I may give it a try to mix up my routine.
Kunibob, your idea of alternating days is great... it may get stolen!? I agree with you that the program ROCKS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! To be able to go from the 30 second runs to 45 minutes is the best thing ever!? What does week 11 look like for you?0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3 DONE outside
Thu (7/7) B210K W1D1 DONE outside
Sat (7/9) W1D2
Mon (7/11) W1D3
Wed (7/13) W2D1
Fri (7/15) W2D2
Sun (7/17) W2D3
Tue (7/19) W3D1
Thu (7/21) W3D2
Sat (7/23) W3D3
Mon (7/25) W4D1
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I did my run outside again!?!?! I mesed with the program a little bit... but knew that I could do it. I ran for 45 minutes straight instead of the 4 ten minute runs. I covered 3.77 miles on my run.If I had seen the distance before I stopped running I would have finished it out to 4 miles, but I averaged a 5.0*!? The first mile averaged 5.3, the second mile averaged 5.1, the third mile averaged 4.9, and the almost fourth mile averaged 4.8.... I am really proud of myself!!!!!! :bigsmile:
*I love the app runtastic to use gps to track my mileage and speed 0 -
Just completed W9D3, didn't feel like I had as much energy as I did during the last workout, but I still was able to get through all the runs. That last interval was rough though...I had to dig really deep for that one haha.
Thanks for kunibob for your insight on week 10! I think Day 1 will be okay, but I'm definitely worried about Days 2 and 3. I'm glad to hear that you got through it! I'm going to prepare a playlist for both of those days...will try to put the really motivating songs in the middle of the runs because that's usually when I start feeling like giving up! I'll let you guys know how it goes.0 -
Week 2
5 min warm up
15 min run
1 min walk
repeat 3 times (run total 45 mins)
5 min cooldown
*************************************
Do the workout three times and then move on to the next week Remember to run at your pace and walk at your pace.
Drink your water!?! The tempatures are rising and you need to stay hydrated0 -
Just completed W9D3, didn't feel like I had as much energy as I did during the last workout, but I still was able to get through all the runs. That last interval was rough though...I had to dig really deep for that one haha.
Thanks for kunibob for your insight on week 10! I think Day 1 will be okay, but I'm definitely worried about Days 2 and 3. I'm glad to hear that you got through it! I'm going to prepare a playlist for both of those days...will try to put the really motivating songs in the middle of the runs because that's usually when I start feeling like giving up! I'll let you guys know how it goes.
Great Job getting through week 9!!!!!!!!!!!!!!!!! :bigsmile:0 -
Week 3
5 min warm up
17 min run
1 min walk
repeat 3 times (run total 51 mins)
5 min cooldown
*************************************
Do the workout three times and then move on to the next week Remember to run at your pace and walk at your pace.
Drink your water!?! The tempatures are rising and you need to stay hydrated0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3 DONE outside
Thu (7/7) B210K W1D1 DONE outside
Sat (7/9) W1D2 DONE outside
Mon (7/11) W1D3 MISSED FROM VACATION
Wed (7/13) W2D1 MISSED FROM VACATION... but I did run 1 mile on 7/14
Fri (7/15) W2D2 MISSED FROM VACATION
Sun (7/17) W2D3 MISSED FROM VACATION
Tue (7/19) W3D1
Thu (7/21) W3D2
Sat (7/23) W3D3
Mon (7/25) W4D1
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I missed my runs last week due to being on vacation at the county fair and therefore completely exhusted every day. I don't remember getting up at 6:30 am and going to bet at 11:30pm making me quite so tired when I was in 4H!? But I am back at it this week because I have my 5K race coming up that I need to get in shape for!0 -
I keep forgetting to update this thread -- too busy running!
I'm in week 12 right now! My 10K is in less than two weeks now. Exciting!
I almost finished week 11; w11d3 was a bit of a cheat for me because of stomach issues. It's supposed to be run 40, walk 1, run 10, but on the Thursday, I got massive stomach upset at the 30 minute mark. Had to hobble back home.
Tried again on Friday, and had the same issue at the 40 minute mark this time. Since I had done 70 minutes combined, I figured it was enough to give myself a pass and I skipped it. Stupid stomach issues.
Did w12d1 on Monday. Aside from the normal warmup/cooldown: run 45, walk 1, run 20. I DID IT! Woohoo!
w12d2 will be tomorrow: run 50, walk 1, run 15.
w12d3 will be Friday or Saturday: run 45.
Then week 13 is a couple of shorter runs and then...THE RACE!
EXCITING!!0 -
Hey you guys! Sorry I haven't been updating...I haven't been feeling well the last two weeks (nasty nasty migraine that has been causing numbness in my legs) so I haven't been able to run. I am starting to feel a lot better now so I am hoping to get back to my C210k workouts this weekend! A little setback, but I'm not going to quit. I'm just going to pick it back up where I left it.
Hope everyone is doing well!0 -
Week 4
5 min warm up
18 min run
1 min walk
repeat 3 times (run total 54 mins)
5 min cooldown
*************************************
Do the workout three times and then move on to the next week Remember to run at your pace and walk at your pace.
Drink your water!?! The tempatures are rising and you need to stay hydrated0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3 DONE outside
Thu (7/7) B210K W1D1 DONE outside
Sat (7/9) W1D2 DONE outside
Mon (7/11) W1D3 MISSED FROM VACATION
Wed (7/13) W2D1 MISSED FROM VACATION... but I did run 1 mile on 7/14
Fri (7/15) W2D2 MISSED FROM VACATION
Sun (7/17) W2D3 MISSED FROM VACATION
Tue (7/19) W3D1 treadmill 50 mins running
Thu (7/21) W3D2
Sat (7/23) W3D3
Mon (7/25) W4D1
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I am working on getting into a groove about running regularly. With the heat it is really hard. The heat is my kyrponite!?!?!0 -
Wed (today) W8D3 DONE
Fri (7/1) W9D1 DONE outside
Sun (7/3) W9D2 DONE outside
Tue (7/5) W9D3 DONE outside
Thu (7/7) B210K W1D1 DONE outside
Sat (7/9) W1D2 DONE outside
Mon (7/11) W1D3 MISSED FROM VACATION
Wed (7/13) W2D1 MISSED FROM VACATION... but I did run 1 mile on 7/14
Fri (7/15) W2D2 MISSED FROM VACATION
Sun (7/17) W2D3 MISSED FROM VACATION
Tue (7/19) W3D1 ran 1.3 miles with hills before an upset stomach caused me to walk the remaining 2.5
Thu (7/21) W3D2 treadmill 50 mins running
Sat (7/23) W3D3 MISSED FROM being lazy
Mon (7/25) W4D1DONE outside with hills
Wed (7/27) W4D2
Fri (7/29) W4D3
Sunday July 31st 5K RACE!!!!
Then starting Aug I will stick with Mon, Wed, and Fri to run the last three weeks!
I got my running in last night!!! I am very proud of that fact. I got bad news about my car... it threw a rod, but I still went running and did it all with a slow and steady pace to get 4 miles in! :bigsmile:0 -
I keep forgetting to update this thread -- too busy running!
I'm in week 12 right now! My 10K is in less than two weeks now. Exciting!
I almost finished week 11; w11d3 was a bit of a cheat for me because of stomach issues. It's supposed to be run 40, walk 1, run 10, but on the Thursday, I got massive stomach upset at the 30 minute mark. Had to hobble back home. Tried again on Friday, and had the same issue at the 40 minute mark this time. Since I had done 70 minutes combined, I figured it was enough to give myself a pass and I skipped it. Stupid stomach issues.
Did w12d1 on Monday. Aside from the normal warmup/cooldown: run 45, walk 1, run 20. I DID IT! Woohoo!
w12d2 will be tomorrow: run 50, walk 1, run 15.
w12d3 will be Friday or Saturday: run 45.
Then week 13 is a couple of shorter runs and then...THE RACE!
EXCITING!!
I am super excited to hear how your race goes!!! Make sure that you post it here so we can all congradulate you!!!!!!!! :flowerforyou:0 -
Hey you guys! Sorry I haven't been updating...I haven't been feeling well the last two weeks (nasty nasty migraine that has been causing numbness in my legs) so I haven't been able to run. I am starting to feel a lot better now so I am hoping to get back to my C210k workouts this weekend! A little setback, but I'm not going to quit. I'm just going to pick it back up where I left it.
Hope everyone is doing well!
You worry about getting better... that is what is important. We will be here to help you pick it back up 0 -
JustBreathe418 - hope you are feeling well soon!!
Yay, thanks! I will for sure share my results.I am super excited to hear how your race goes!!! Make sure that you post it here so we can all congradulate you!!!!!!!! :flowerforyou:
I have to post here to announce that...the COUCH TO 10K PROGRAM IS COMPLETE!! WOOHOOOOOO!!!
Race on Sunday! Exciting times.
I couldn't imagine getting through this when I started...now, I'm hooked!
Good luck to everyone else who is starting or in the middle of these wonderful programs! I hope you find it as rewarding as I have.
0 -
I have to post here to announce that...the COUCH TO 10K PROGRAM IS COMPLETE!! WOOHOOOOOO!!!
Race on Sunday! Exciting times.
I couldn't imagine getting through this when I started...now, I'm hooked!
Good luck to everyone else who is starting or in the middle of these wonderful programs! I hope you find it as rewarding as I have.
CONGRADULATIONS!!!!!!!!!!!!!!! :flowerforyou: :drinker: OH MY, so exciting!!!!!!!!!!!!! :bigsmile:0 -
Thanks, carrriebear!
I did my race today...
1:04.50 :noway: :noway: :noway:
I am writing a thank you letter to the developers of the app as we speak. :laugh: I am blown away!!! I thought it would be at least another 6 months until I broke 1:05...0 -
-PIE-IN-THE-SKY GOAL: 1 h 05 min or lower. A gal can dream, but I definitely expect that this will take many months more of training.
Have you picked out your half marathon/full marathon to train for?0 -
There's a half in November that I'm eyeing! 0
This discussion has been closed.
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.2K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 421 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 23 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions