exercise, lazy

Couch to 5k

As I went over last time, the Couch to 5k (C25K) is a program for very beginning runners.  I thought I’d share the plan with you in case you wanted to join Michael and I virtually in our masochistic plan.  I’ll let you know when I start, because whining is one of my favorite things, and running makes me whine.

C25k is an eight week plan, but you only run 3 days a week.  To much running, especially all of the sudden is to hard on your bones and joints.  Plus the down time allows your muscles to heal before you torture them again.  For three of the non-running days (which should not be consecutive, allow your poor body a break) you should take walks, ride bikes, or other low impact stuff.  Then you get one day off completely.

You start each session with a 5 minute warm up walk.  You end each session with a 5 minute cool down walk unless you just walked (like on W5D2).  Workout times include the warm up and cool down.

Week 1 Day 1: 30 minutes
     Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes.
Week 1 Day 2: 30 minutes
     Same as Week 1 Day 1 (W1D1)
Week 1 Day 3: 30 minutes
     Same as W1D1

Week 2 Day 1:  31 minutes
     Alternate 90 seconds of jogging and 2 minutes of walking for 21 minutes.
Week 2 Day 2:  31 minutes
     Same as W2D1
Week 2 Day 3:  31 minutes
     Same as W2D1

Week 3 Day 1:  28 minutes
     Two reps of the following: jog for 90 seconds, walk for 90 seconds, jog for 3
     minutes, walk for 3 minutes.
Week 3 Day 2:  28 minutes
     Same as W3D1
Week 3 Day 3:  28 minutes
     Same as W3D1

Week 4 Day 1:  31 minutes
     Jog 3 minutes, walk 90 seconds, jog 5 minutes, walk 2.5 minutes, jog 3 minutes, walk
     90 seconds,  jog 5 minutes.
Week 4 Day 2:  31 minutes
     Same as W4D1
Week 4 Day 3:  31 minutes
     Same as W4D1

Week 5 Day 1:  31 minutes
     Jog 5 minutes, walk 3 minutes, jog 5 minutes, walk 3 minutes, jog 5 minutes.
Week 5 Day 2:  31 minutes
     Jog 8 minutes, walk 5 minutes, jog 8 minutes, walk 5 minutes.
Week 5 Day 3:  30 minutes
     Jog 20 minutes.

Week 6 Day 1:  34 minutes
     Jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for
     5 minutes.
Week 6 Day 2:  33 minutes
     Jog for 10 minutes, walk for 3 minutes, jog for 10 minutes.
Week 6 Day 3:  32 minutes
     Jog for 22 minutes.

Week 7 Day 1:  35 minutes
     Jog 25 minutes.
Week 7 Day 2:  35 minutes
     Same as W7D1
Week 7 Day 3:  35 minutes
     Same as W7D1

Week 8 Day 1:  38 minutes
     Jog 28 minutes.
Week 8 Day 2:  38 minutes
     Same as W8D1
Week 8 Day 3:  40 minutes – LAST WORKOUT!
     Jog 30 minutes.

That is it.  It seems tough, but I guess I will find out.  We may not make it all the way through, due to time constraints as we are going to be running in the morning before Michael goes to work, and we also want to start our day with reading the Bible, and he still has to get ready and I need to make him breakfast and lunch.  We can really only allot 30 minutes each day, so I think we will just do a modified version and do a little less warm up and cool down. 

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