Week 3 - 8/13-8/19
AsellusReborn
Posts: 1,112 Member
Welcome to week 3 of the Couch to 5K! We've taken baby steps so far, but this week we're going to ramp up the intensity a little bit - we have two 3 minute runs to do in each workout this week. If that sounds intimidating, that's okay - but don't let that stop you. You have the strength and endurance to do this - so go prove it.
This week, the workout is:
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
This workout should be done 3x this week. Check in on this thread as you go through the week - let's hear how you're doing!
This week, the workout is:
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
This workout should be done 3x this week. Check in on this thread as you go through the week - let's hear how you're doing!
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I'm behind in posting because we were traveling. Finished W2D3 yesterday and am planning a Tu/Th/Sat rotation for Week 3. Hope everyone has great workouts this week!0
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Just finished w3d1. I was dredding it this morning thinking I could never make the three min runs but I did some major pep talks while I was running and I made it through both ! I actually was smiling after the last one! I can wait for day 2!
I'm still pretty slow my average mile was 14:40. But it's about a minute less then when I started so I'm happy.0 -
Finished W3D1 and ARGH! Hell is now a 3-letter word, one for each endless minute. I made it through the first 3-minute run, yay me! The second one I had to make a few stops.
I was debating whether to go back to week 2, but decided I'll stick with week 3 until I can make it through both 3 minute runs without stops.
I also can't believe how much easier the 90 second runs are.0 -
I just ran 3 minutes straight, twice!
I finished W3D1 this morning! I was worried about the 3minute runs; I have never been a runner, even at the peak of my fitness in my 20's and I had to take an extra day between week two and three since we had a busy weekend. I made it through the whole workout without stopping and although I was thinking 'when is the 3 minutes going to end' I went stong through both 3 minute runs. My calves are definitely sore but it's a good sore. Can't wait till wednesday.
Great job everyone, keep up the good work and stick with it. WE CAN DO THIS!
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Finished Week3/Day 1 this morning. I made it through that first 3 min run with no problems, but I struggled the second time. I made it all the way through, just labored more. Again, I think it's my pacing. I start out feeling so good that I think I go to fast so by the second run through, I'm tired and struggle. Does anyone else have the same issue and how do you handle it? I am looking forward to day 2 though. I'm on a personal mission I hope everyone has great runs today/this week! 0
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Finished week 3, day 1. Definately tougher!!! But I did it! And talk about slow.... I only did one mile in the 25 minutes. :-) endurance then speed is my plan.0
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I'm supposed to start week 3 tomorrow but I'm so excited about seeing the scale move (finally) that I may repeat one of last weeks workouts today.0
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So I was doing W3D2 this morning, and I was half way through the first 3 minute interval when my right calf muscle starting hurting pretty good... at first, it was hard to tell if it was a cramp or a strain. Didn't hurt too bad while walking back to the car, but now after sitting for an hour, it seems pretty sore, so I suppose it is some kind of strain or sprain. I am kinda bummed - I hope this doesn't set me back for too long. Does anyone have any experience with this type of injury? Definitely a new one to me!0
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just finished w3d1 and i'm loving it! the 90 seconds went by so quickly both times, and the 3 minute intervals weren't even that bad.
for those of you who are having a hard time with the 3 minutes: select a GOOD song on your ipod, crank it, and don't pay attention to the time. a good song can get you through anything! and luckily, most songs these days are between 3-4 minutes, so its a perfect amount of time.
some of the songs i will be running to this week are:
glad you came - timeflies (remix of The Wanted version, awesome beat!)
hit and run - breathe caroline
one more night - maroon 5
like a machine - david guetta vt. amanda
blow me (one last kiss) - p!nk
hope this helps! hang in there guys, we got this!0 -
So I was doing W3D2 this morning, and I was half way through the first 3 minute interval when my right calf muscle starting hurting pretty good... at first, it was hard to tell if it was a cramp or a strain. Didn't hurt too bad while walking back to the car, but now after sitting for an hour, it seems pretty sore, so I suppose it is some kind of strain or sprain. I am kinda bummed - I hope this doesn't set me back for too long. Does anyone have any experience with this type of injury? Definitely a new one to me!
Are you trying to go too fast, too soon? Are you doing enough stretching before and after your session? It really matters, you have to really warm those muscles up before you start and give them a little TLC when you're finished. Also, I find eating a banana every day helps because of the potassium. Tahe it easy for a couple of days, do some stretching, and you will be good to go.0 -
Week 4 Day 1 is in the books! I found today that the brisk walking segments were getting to be annoying, I wanted them to hurry up and be over so I could get back to running...who would have thought! :laugh:0
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Week 3, Day 1 complete! I was so nervous about the 3 minute run, but I had nothing to worry about--it wasn't as difficult as I thought. It actually felt really good to not stop running after 90 seconds. Good luck with this week everyone!0
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Back to W3 due to time off and an injury =/ Plus it has been so hot here, I just can't cope with W4 again X.X
Gosh, my calves are so weak. Hope they strengthen up soon!0 -
I did W3D1 yesterday, and I have a question. If we're going by times, not distances, how far are we supposed to be going? I went farther than 2400 yards, that's for sure. [edited for grammar]0
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I have been averaging around 2-2.5 miles. Eventually we are trying to build ourselves up to 3.1 miles...but for now I am just worried about gaining endurance. Once I finish the program I will start working on distance and speed.0
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I did W3D1 yesterday, and I have a question. If we're going by times, not distances, how far are we supposed to be going? I went farther than 2400 yards, that's for sure. [edited for grammar]
I only went 1 mile... I'm really slow!0 -
I finished w3d1 this morning while pushing the stroller around the track. It definitely slows me down a bit but at least I did it. Here is a tip for those with a smartphone: you can use use the Nike+ Running app at the same time as the C25K app and track distance, and it is a free app, no accessories required.0
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I did W3D1 yesterday, and I have a question. If we're going by times, not distances, how far are we supposed to be going? I went farther than 2400 yards, that's for sure. [edited for grammar]
I go 2 miles every run and I hope to go further with each week.0 -
W3D2 complete! I must have been a little slower because I only went 1.95 miles...oops.0
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W3d2 done. Made it through. Not as good as day 1 but I stil feel good about it.0
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I had such a hard time getting up to run this morning. Felt tired, and I knew how bad the humidity was here in the Sunny Philadelphia area! But I got out there and did it, and I am glad I did. Week 8 day 1. About 2.5 miles, 28 minutes.
Anyone else here from the Philly area?0 -
Week 3 day 3 done!! Was definately harder today... I did 30 day shred first! But I did up my walking speed some and managed 1.25 miles vs. Monday's 1 mile :-)0
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I did W3D1 yesterday, and I have a question. If we're going by times, not distances, how far are we supposed to be going? I went farther than 2400 yards, that's for sure. [edited for grammar]
My Week 1 Day 1 was 2.03 miles, I'm up to 2.67 miles - but everyone is different. Don't worry on how far or how fast yet, focus on getting through it. Speed and distance will come with endurance. A 5K is like 3.2 miles? So you have -plenty- of time to work up to it.0 -
I don't think pace is super important just yet - or least that's what i've been told. Go as fast as you can to finish the jogging intervals.
For me, on week 6 i had to slow my pace way back to finish. I am working on jogging faster for a few minutes during the longer jogs and then going slower so that i can finish, rather than run fast and not get through. I will work on pace once i can jog for a steady 30 minutes.
This is from the website:
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.0 -
Finished W3D2 this morning and made it through all of the runs. So much easier than W3D1. I slowed down my runs and did more stretching between each one. Didn't get the shin pain and calves didn't tire out so fast. Woo!0
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Finished W3D2 this morning and slowing down made the difference. I am ready to take on Day 3.0
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I did Week 3 Day 1 yesterday......When I looked at the run plan, I thought I would have trouble. but I actually made it through yesterday better than I did the previous two weeks!
My trick is: I listen to a podcast instead of music while I'm running. (just discovered this yesterday.)
My mind is so focused on what the person is SAYING and my brain is processing the information and it's not focused on what my feet are doing or how much longer I have. I'm more focused on processing words than forcing myself to run to a beat of music.
This epiphany is a huge deal for me because I am a music lover to the max. I always have music going! BUT if podcasts will help me run better, then you better believe that's what's going to be happening in the next few weeks!!!
I've decided on a 5k to participate in as well- It's in my home town and will benefit a local mission that provides food for needy and housing for women and kids that have nowhere else to go! I haven't registered yet but it's on Spetember 29th- that gives me just enough time to do the C25K program and get where I need to be 0 -
I'm a day behind due to the fall I had last week (I'll catch up next week though - was doing w/f/su) and today was my day 1 for week 3 - I have to say, completing the 3 minute interval felt really awesome I was so proud that I was grinning the rest of the run. I felt like I was going really slowly but my time didn't reflect that. It was funny, I walked back in the door and my husband asked how I felt - to both of our astonishment the first word out of my mouth was "Awesome!" My knee is no longer hurting after the fall (twinges if I land wrong, but that's rare - it didn't happen at all during today), and my sore shins are way better than my first week. 0
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My schedule is all screwy this week from being off work. Back to work today and did my first run of the week, W3D1 is in the books. Did fine until the last 3 minute run. Had to stop and walk for about 30 seconds halfway through. My schedule is now all messed up for the week but aiming for Thursday/Saturday/Monday and then start week 4 next Wednesday.0
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Tomorrow is Wk3 Day3. I'm feeling pretty good about myself. I thought Day 1 that the 3 minutes would be bad, but I made it through both and threw in another one for fun. I have been doing a combination of walking and jogging on my off days to build up my endurance.
I'm short, 5'1", so fast walking is 3.4 and running is 4.5, I started jogging at 3.5 and am now jogging at 3.8. I'm so excited by my progress, it sounds like everyone else is pretty impressed with themselves as well. I can't wait to be one of these people!!
http://www.youtube.com/watch?v=Cw5MHsO-JI8 0
