Couch to 5K

It is a 9 week program to help you start to run, but it does it slowly. A few of the key things to the program are: 1. don't start too fast 2. repeat weeks if needed. You only do it 3 days a week, even if you feel like you could do more. That way, you allow your body to rest and you don't burn out. It gives you the option to run for time, or run for distance. I decided to run for time. When I started, I could probably walk faster than I was running, but at least I was running. Here is the workout plan (found on http://www.coolrunning.com/).

Week 1 Day 1 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 1 Day 2 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 1 Day 3 - 5 min. warm-up walk; alternate 60 s jog/90 s walk for a total of 20 min.

Week 2 Day 1 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 2 Day 2 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 2 Day 3 - 5 min. warm-up walk; 90 s jog/2 m walk for a total of 20 min.

Week 3 Day 1 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 3 Day 2 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 3 Day 3 - 5 min. warm-up walk; 90 s jog; 90 s walk; 3 m jog; 3 m walk; repeat

Week 4 Day 1 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 4 Day 2 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 4 Day 3 - 5 m walk; 3 m jog; 90 s walk; 5 m jog; 2 1/2 m walk; 3 m jog; 90 s walk; 5 m jog

Week 5 Day 1 - 5 m walk; 5 m jog; 3 m walk; 5 m jog; 3 m walk; 5 m jog

Week 5 Day 2 - 5 m walk; 8 m jog; 5 m walk; 8 m jog

Week 5 Day 3 - 5 m walk; 20 m jog (no walking)

Week 6 Day 1 - 5 m walk; 5 m jog; 3 m walk; 8 m jog; 3 m walk; 5 m jog

Week 6 Day 2 - 5 m walk; 10 m jog; 3 m walk; 10 m jog

Week 6 Day 3 - 5 m walk; 25 m jog (no walking)

Week 7 Day 1 - 5 m walk; 25 m jog (no walking)

Week 7 Day 2 - 5 m walk; 25 m jog (no walking)

Week 7 Day 3 - 5 m walk; 25 m jog (no walking)

Week 8 Day 1 - 5 m walk; 28 m jog (no walking)

Week 8 Day 2 - 5 m walk; 28 m jog (no walking)

Week 8 Day 3 - 5 m walk; 28 m jog (no walking)

Week 9 Day 1 - 5 m walk; 30 m jog (no walking)

Week 9 Day 2 - 5 m walk; 30 m jog (no walking)

Week 9 Day 3 - 5 m walk; 30 m jog (no walking)

CONGRATULATIONS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Look at my previous post for ways to make this easier, like Robert Ullery's FREE podcast.

Running Like the Wind

Several people have asked me how I started running, followed with several excuses of how they can't run because of time, knees, pain in the side, etc, etc, etc...

First, let me explain that I have never been a runner. Even in elementary school running the mile was not an easy thing. I've gone in spurts during my life where I would walk to exercise, but never kept it up. I get bored and you have to walk for so long to really make it count.

After going to a wedding in September where we saw a bunch of old friends, I was embarrassed at gaining so much weight since I saw them last. That weekend I did an Internet search 'how to start running.' I found several websites, but the one that stuck out was the Couch to 5K Program. I thought that's really where I am...the couch! So that Monday, September 21, 2009, I started Day 1.

See next post for the Couch to 5K Program.

Now, if it seems too complicated...here are some tricks. There is a FREE podcast from iTunes called Couch 2 5K by Robert Ullrey. It's music (sort of techno) with Robert telling you when to walk and run so you don't have to look at your watch every second. The podcast is a MUST HAVE. Don't pay for the Couch 2 5K app., the podcast is free!

I also use Runkeeper. It is a FREE app for iPhones that keeps track of your distance and uses the GPS to do a map of where you went.

It is very easy to use the podcast and Runkeeper together. If you want to know how, send me a message.

Here is how it worked for me: I did the 9 week program (which took me 11 weeks to complete). I had to repeat week 3 because of knee issues and week 9 because of foot pain. I watched what I ate. I set a goal (www.coolrunning.com lists races all over the country) In 6 months, I've lost 50 lbs, run two 5Ks and one 10K. After finishing the program, I now run 5-6 days a week (usually 3 miles each day with 1 long run a week '4-6 miles'). My next goal is to run a Half Marathon in the fall.

The ONLY things you need are tennis shoes and some music or the podcast!

I guess I can call myself a runner now. I look at the weather to see if I can squeeze in a run before a storm, I run in the rain, I run in below freezing temps, I run in my neighborhood and I LOVE it!