Couch to 5km Graduates!!!

savvystephy

I have a plan now that I have finished the Gateway to 8K program. I emailed Jenny Hadfield, who is the person who designed the Gateway to 8K program along with the DJ. She sent me an email back about how to increase my speed. I figured I would share if anyone was interested:

Hi Stephanie-

Congrats on completing the 8k program! That’s great news! I would continue to follow the final week of the 8K program which includes 3 x 50 minutes of running. But modify it in the following way.

For the next four weeks run three workouts of 50 minutes at a slow, conversational pace (happy pace). This will giveyour body time to adapt to the continuous running and develop a foundation from which you cana build.

For the next four weeks do the following:
-Run two times per week for 50 minutes at a slow, conversational pace (happy pace:) and make them book-ends at the beginning of the week and at the end (ex. Monday and Friday)

-For the middle of the week workout (Wednesday) run intervals;
-Warm up 5 minutes walking
-Run 10 minutes at an easy effort
-Alternate running 1 minute at a comfortably hard effort followed by 1 minute of walking to catch your breath and 3 minutes of easy paced running (5 min. intervals)
-Repeat 1 hard, 1 walk, 3 easy run 4 times for a total of 20 minutes
-Finish with 5 minutes of walking to cool down

Keep this formula the same for 4 weeks and then add another repeat to the workout. You could also bump up one of the other runs to 60 minutes easy at this point.

Good luck and please keep me posted on your progress!

--
Coach Jenny Hadfield
Columnist – HEALTH, Women’s Running, and RunnersWorld.com
Co-Founder, Chicago Endurance Sports
Coach@JennyHadfield.com
www.jennyhadfield.com

mommared53

Stephanie, thanks for posting that e-mail. I'm not that far along yet, but I'm going to print it out for future reference. Good luck to everyone and happy running. I'll be running again tonight on the treadmill. Hopefully no one will be using it when I go out to the exercise room. I'll be so glad when it stays light outside longer and I can start running outside and feel safer.

mommared53

I ran 1 mile on the treadmill last night. YAY ME!! That's not including the 4 minute walk. It just about killed me but i pushed through. WOOHOO!! :happy:

mommared53

Where'd everybody go? :huh: :sad:

pinbotchick

Here I am. Sorry, I forgot to post this morning. I tried to run but 6 am and I were not getting along so I power walked with inclines for 35 min. I needed one of you guys to give me a kick to jog. I am headed down state for a baby shower and brought my running shoes. If the snow's not to bad, maybe I'll get out for run.

Thanks for the chart Steph!!! I printed it out. I just to 3 miles.in 41 min. I think I will spend a few weeks just getting used to this and then try some speed trail increasing.

mommared53

I weighed myself on Saturday morning and I've lost .6 pounds. Not 6 but point 6. I'm very happy about that though. I gained back 11 in the last few months because I kind of fell off the wagon. That .6 gives me even more motivation to keep on running even it's it is on the treadmill.

I hope this thread doesn't die just because I started posting again. :bigsmile:

maddiebabe

Thanks for the post Steph I emailed her some questions I had too, so hopefully she has some helpful answers for that as well!

Great job to everyone running today. Pinbot, dont even worry about the run/walk today. It happens to everyone. I did a strenght training work out today, tomorrow is another running day. I hope it is nice outside and I will get an outside run in instead of the dreadmill yet again!

However, I do feel stronger already from the work out today. cannot wait for Wednesday

savvystephy

Great job on the strength training Carrie! I really need to add more strength training into my life. On my non running days I do boxing circuit training and boot camp style classes - so there are some weight work and a lot of squats, lunges, etc, so I am hoping that helps in that department. It's been a while since I just lifted weights though.

I went running today. An easy 50 minutes. It was a harsh wind today, but once I got warmed up it felt nice. It was in the 40's today.

pinbotchick

I took my shoes with me on my weekend trip but the snow was too deep to try running. I should have taken snow shoes. I just did The Shred levels 1 and 2 inside Sat. I have tomorrow afternoon off and plan to run (hopefully outside)... It looks to be sunny and about 35.

mommared53

I didn't run last night because my son got home a little late and I don't like to go out to the exercise room by myself. I just don't feel safe. I'm very paranoid. He's off work today, so I'll run tonight. I can't wait to see the scale show another smaller number.

pinbotchick

So why did I not run last Friday? I just got off the treadmill and did 5K in 40 min 25 sec and I feel great. Endorphins must kick in around 20 min of running - it seems to get easier or I just finally lose myself in the task. I wimped out of running outside today - it may be sunny but it looks cold and windy. At least in the afternoon, I could see outside and count the deer running by. Last Friday morning it was dark and like staring at a wall. I was asked to run in the Detroit Corktown race with some friends in 2 weeks but it falls on a bad weekend I just can't go then. April is just around the corner and I can't wait to run a 5K... I may do 2 that month.

Happyoceangirl

Woo hoo! Momma red is back on the thread! I've been away for a bit too - but I'm so happy to see the conversation is still alive.

Stephanie - I'm so inspired by you - finishing the gateway to 8k! That's amazing.... and a lot of hard work. thanks for sharing the speed building tips with us.

I have been "off the wagon" so to speak for the past 2-3 weeks, but got back out there today. Today was my first day using a heart rate monitor (I have been wanting one for months, and finally decided it was "okay" to spend the money). You would not BELIEVE the difference it made in my motivation level. (Or, if you use one, you probably would believe it).

It said my calorie burn for 48 minutes (including warm up and cool down walking/stretching) was 480 calories! That's way different than the 277 estimate I get from the database for the same combination of activity.

Wow, wow and WOW!!!!

Just curious - for those HRM wearers - do you know what your target heart rate zone is? My polar f6 calculated my "own zone" but it seemed really low. (130-146 bpm). I was only in that zone for 3 out of the 48 minutes. My average heart rate was 159 and my max was 190. I guess I need to do more reading about this thing to figure out if I'm exercising efficiently enough.

mommared53

I need to find my hrm strap. I ran on the treadmill again for 1 mile last night. You'd think with all the walking I do on a daily basis, my legs wouldn't get so tired so quickly. Well, I'm not giving up. I have a 5K to run in July and by gummy I'm gonna run that baby!

Happyoceangirl

I need to find my hrm strap. I ran on the treadmill again for 1 mile last night. You'd think with all the walking I do on a daily basis, my legs wouldn't get so tired so quickly. Well, I'm not giving up. I have a 5K to run in July and by gummy I'm gonna run that baby!

Will this be your 2nd 5k? How was the first one?

savvystephy

Smiles - Thanks! It is great that you are getting back out there! Fantastic!

As for the HRM, I have a Polar F6 too! I know what you mean about motivation. I don't use the OwnZone that much because if you look in the manual there is a structured way you should warm up for it to determine your OwnZone. I just set it to automatic, hard effort. That is usually the right range for running for me (with an exception of hills lol). That is when they use the formula of 220 - your age to determine that.

I hope that helps you out some. I love my HRM. :]

Happyoceangirl

Smiles - Thanks! It is great that you are getting back out there! Fantastic!

As for the HRM, I have a Polar F6 too! I know what you mean about motivation. I don't use the OwnZone that much because if you look in the manual there is a structured way you should warm up for it to determine your OwnZone. I just set it to automatic, hard effort. That is usually the right range for running for me (with an exception of hills lol). That is when they use the formula of 220 - your age to determine that.

I hope that helps you out some. I love my HRM. :]

Yep, thanks, it does! And you know what? I saw you had an f6 (somwhere on another thread) and that you loved it - which gave me even more inspiration to take the plunge... I knew you've been working on running too. So, thanks! I hope it stays a helpful, motivating tool. Will need to read the manual more to get more familiar with it. I also need to figure out how to make it stop chirping every hour. Other than that, it's golden!

There's a new thread in fitness and exercise - a HRM calorie burn challenge. You might be interested....

savvystephy

Smiles - I will check that thread out.

There is a way to turn off the sounds in the settings. Well, I turned off the HR level sounds and mine doesn't chirp every hour.. so maybe that's what did it? lol.

pinbotchick

I don't know what happened to the nice weather they were predicting:grumble: It didn't even get to 30 today. I just finished shoveling off the back deck and am glad that I made the decision to run inside today. I did manage to run for a full 5K but my pace was slower today 41 min 18 sec. I am just happy to have completed it. Hopefully we get sunny warm weather soon...

mommared53

I need to find my hrm strap. I ran on the treadmill again for 1 mile last night. You'd think with all the walking I do on a daily basis, my legs wouldn't get so tired so quickly. Well, I'm not giving up. I have a 5K to run in July and by gummy I'm gonna run that baby!

Will this be your 2nd 5k? How was the first one?

I ended up not running the first one. It was in Seattle and if my daughter didn't go (which she didn't) I would have had no way to get there early enough because I don't drive. So July will be my first. Fortunately, it's in Kent which is where I live.

Happyoceangirl

I need to find my hrm strap. I ran on the treadmill again for 1 mile last night. You'd think with all the walking I do on a daily basis, my legs wouldn't get so tired so quickly. Well, I'm not giving up. I have a 5K to run in July and by gummy I'm gonna run that baby!

Will this be your 2nd 5k? How was the first one?

I ended up not running the first one. It was in Seattle and if my daughter didn't go (which she didn't) I would have had no way to get there early enough because I don't drive. So July will be my first. Fortunately, it's in Kent which is where I live.

That's exciting! I'm not sure I'm brave enough yet to do an actual race (with all the people!!) but am so inspired by all of you. Enjoy! You will be SO ready for it!

Stephy - thanks for the tips on the polar - I changed the HR sound settings and that seems to have done the trick. Thanks again!

It's raining today and I don't have a treadmill, so the running will wait for tomorrow. Did shred level 1 and pilates though - felt great! I love getting in varied forms of exercise. Keeps it interesting!

maddiebabe

Hello ladies

I am sure Im a little late on the HRM convo but I have to say that I have the F7 and it is AMAZING. I absolutely love it! I use it when i run outside and the treadmills at work are polar equiped so they read it right way as well..pretty cool. I also have started using it when I do classes and especially when I do the strength training with a trainer

its so great to see how much I burn so that Im accurate in my journal every day

Im so excited...it suppossed to be +10 degrees on the weekend which means its the perfect time to get out and start pounding the pavement good luck to everyone running tomorrow!!!

savvystephy

Glad to hear it is warming up there for you Carrie! I know you were getting cabin fever / treadmill fever. Ick!

I love Polar! Carrie - Polar actually makes a HRM for horses. How cool is that?

mommared53

Good morning all. I went out to the exercise room last night and the only treadmill is broken. grrrrrrr! I was so mad. Most of the the other machines (only 1 of each) were broken also. So I didn't run last night at all. On the way to work this morning I had this thought that maybe I could start running at work on my lunch hour. There is plenty of sidewalk because we're on the outskirts of town so it would be a perfect location for running. I'd just have to be sure and have some extra deoderant at work though. :laugh:

I hope you all have a great weekend. I'm planning on running outside somewhere tomorrow.

JPriceGA

You go, Betty! Don't let anything stop you!

Happyoceangirl

I agree with Jan, get out there and have a great time!! (And, yeaaaah, extra deodorant might be a good thing!) :laugh:

I got out there and rocked a run today - MAN, IT FELT GOOD!!!!! I noticed my pace is quite a bit slower when I'm running alone, but I actually enjoy it so much more! No worrying about if I'm keeping up, pushing hard enough, whatever.

And really, what does it matter if I EVER get "fast" - as long as I enjoy what I'm doing and it's keeping me healthy? (Need to give myself that speech over and over again.)

The run was 30 minutes, warm up/cool down walking and stretching was 24 for a total of 54 minutes. 507 calories burned. This is SO FUN!!!! :drinker:

pinbotchick

It hit 40 here in northern Michigan and I was so happy to run outside today. 3 miles of jogging and another 2 mile walk with DH. The sun is wonderful - I can almost smell spring.

maddiebabe

hello everyone

just thought i'd make sure this thread keeps going. Along with your running, what else is everyone doing to improve their fitness levels? i have been doing strength training 3x/week as well as running 2x/ week and horseback riding friday nights. I finally feel like I am starting to get things back in order

its also finally staying above zero degrees here and I cannot wait to start running outside 3x/week again I know its only March, and Ontario usually gets dumped on again right at the end of the month...but im really really really hoping that the fitness gods take pity and ask there to be no more snow up here

I cannot wait for my next weigh in on Monday afternoon. I lost 7.2 lbs in a week last week, so I am finally back where I was 2 months ago on here...i never changed it back up...i kept it the same as a motivation to get back down to 21 lbs lost now I can keep going

hope everyone else is having a greet week. Any exciitng plans for the weekend? I am going to pick out my wedding invitations tomorrow yay!!!!!

Happyoceangirl

thanks for bringing the thread back up, it had slipped. Amazing job with 7.2 lbs in one week - wow!!! Well done. :flowerforyou:

You asked what we're all doing... I forgot to report in my runs this week, but also did Yoga Booty Ballet, BL Cardio Max, Banish Fat Boost Metabolism, Pilates and Cardio Kickbox this week. It's been a fun week!

My goal was to run today (Friday) but when it came down to it I felt more like a DVD, so I did that. Will probably run tomorrow.

Have fun picking out your invitations!

savvystephy

Carrie - Glad to hear you are back on track! That is a wonderful thing! Have fun picking out invitations! :flowerforyou:

Smiles - Sounds like a bunch of fun DVDs and workouts this week! Great job!

I ran Monday & Wednesday. The weather went south here on Friday (and will be nasty all weekend) so I probably won't get the third run in this week. On my other days I have been doing boxing and boot camp classes. They are a lot of fun. Some strength training blended in there too. I am in love with boxing circuit though. Maybe when I move to a more permanent location I will join an actual boxing gym.

JPriceGA

Hi everyone!

I'm running in a 5k race tomorrow morning. I did a practice run this morning ( I usually run at night) - got up at the same time I will tomorrow, got out there and covered 5k including warm-up & cool-down walks. I didn't time myself - I figure they'll do that for me tomorrow. I was pleased I covered the whole distance I intended to easily. Right at the end I was tempted to keep running to actually run the whole 5k, but reminded myself that today is really supposed to be a rest day. I wasn't able to get out there to practice yesterday morning - work got in the way!

So for this c25k grad - months later, I've still got it :-)