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Do a Couch to 5k running plan
I haven't started, but I did find a good chart I'm gonna put here for when I get started.
10-week couch to 5k running plan from Marathon Handbook
https://marathonhandbook.com/couch-to-5k-training-plan/
https://marathonhandbook.com/couch-to-5k-training-plan/
Started December 13th, 2022
Bought a treadmill. Working on getting it put together.
Downloaded Couch to 5K & 10K app!
Finished Day 1 week 1
No training
5k in 28 minutes
5k in 28 minutes
Got to week 6 before lockdown (and then hurt my foot)
It worked once. It will work again...if I work it.
Culminated in a 5k 11/17
Currently on week 3 - though only managed 1 run so far this week!
Sailing through this way easier than expected thanks to the app. I'm not entirely sure I'll be able to fully run a 5k by the end, but I'll definitely be running huge chunks of it more than expected. I'll definitely be fitter, at any rate, and my endurance has gone way up.
Doing the Zombies, Run! 5k training app and enjoying it a lot so far. I'm a little worried about when it starts to go from walk-run drills to serious running, but so far it's easing me into it very gently. Plus zombies.
(15/27) Je l'ai fait ! Mon dieu, ce n'était pas facile.
(14/27) J'ai commencé avec un point de côté et la fin était assez dure.
(13/27) J'ai bizarrement réussi sans trop souffrir. What the hell ?
(12/27) Quatrième semaine terminée ! Finalement, ça s'est relativement bien passé.
(11/27) Encore une journée assez compliquée, mais la musique m'aide bien.
(10/27) Ça a été un peu dur sur la fin, mais je l'ai fait !
(9/27) Troisième semaine terminée ! J'attends avec angoisse la quatrième...
(8/27) Aujourd'hui, ça s'est bien passé ! I can do it~
(7/27) Entre la pluie et le point de côté, c'était pas super-super.
(6/27) Deuxième semaine terminée ! Mais je n'avais pas mon legging... T-T
(5/27) Il pleuvait et j'ai couru moins vite que d'habitude.
(4/27) J'ai un peu souffert sur la fin, heureusement l'endroit est sympa.
(3/27) Première semaine terminée ! Il faisait beau aujourd'hui.
(2/27) C'était vraiment bien aujourd'hui, même si j'ai bizarrement moins couru.
(1/27) La fin était un peu dur, mais c'était agréable sinon.
20/07 - week 1
Currently on week 3.
2 runs complete, 1 left to do.
2 runs complete, 1 left to do.
25/02/2014 - Second day of Day 1 5 minutes warm up at 5.5km then 20 minutes alternating 60 second jogging at 9km & 90 seconds walking at 5.5, followed by 5 minute cool down at decreasing speeds.
I'll be doing a day a week, as in the first day all week the first week, the second day all week the second week, etc.
24/02/2014 - Day 1: 5 minute warm up 60 seconds jogging/90 seconds walking for 20 minutes. Unfortunately the programming I spent 20 minutes on to make the treadmill change speeds automatically appears to be a failure, so I had to do everything manually.
24/02/2014 - Day 1: 5 minute warm up 60 seconds jogging/90 seconds walking for 20 minutes. Unfortunately the programming I spent 20 minutes on to make the treadmill change speeds automatically appears to be a failure, so I had to do everything manually.
Start in February
Completed! Shoo! Now the challenge is to keep on going and work in some races. Go me!
1/31/14 -4/9/14
Week 1, Day 2 - Done. Slightly better but could be a number of things. Also not going to do the squats today since it made my legs hurt too much yesterday to do the run!
Week 1, Day 1 - Done. Can't say it was easy, but I did manage it. So unfit! The app is really good.
Week one, session two, done place Jacques Demy, with podcast
Week one, day one, done in Jardin public/place Jacques Demy, with podcast
For download (podcasts)
http://www.c25k.com/podcasts.htm
Distances in French
http://www.c25k.com/c25k_french.htm
http://www.c25k.com/podcasts.htm
Distances in French
http://www.c25k.com/c25k_french.htm
After researching the plan, and working out a schedule, ended up just downloading a free C25k app for my phone :)
Talks to me and everything; the helper robot revolution has begun! -8- (me with open arms).
Talks to me and everything; the helper robot revolution has begun! -8- (me with open arms).
Completed 14th June 2013
Week 1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. x3
Dates:
Week 2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. x3
Dates:
Week 3
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). X3
Dates:
Week 4
Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 2-1/2 minutes), Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes). X3
Dates:
Week 5
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Week 6
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:, Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Week 7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. x3
Dates:
Week 2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. x3
Dates:
Week 3
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). X3
Dates:
Week 4
Brisk five-minute warmup walk, then: Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 2-1/2 minutes), Jog 1/4 mile (or 3 minutes), Walk 1/8 mile (or 90 seconds), Jog 1/2 mile (or 5 minutes). X3
Dates:
Week 5
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then: Jog 3/4 mile (or 8 minutes), Walk 1/2 mile (or 5 minutes), Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Week 6
Brisk five-minute warmup walk, then: Jog 1/2 mile (or 5 minutes), Walk 1/4 mile (or 3 minutes), Jog 3/4 mile (or 8 minutes), Walk 1/4 mile (or 3 minutes), Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:, Jog 1 mile (or 10 minutes), Walk 1/4 mile (or 3 minutes), Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.
Week 7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
in 26mins 50 secs
Completed 5k on treadmill at gym in 31:55 on 5/4/2013
Today I downloaded the phone app - 10th April 2013 - hopefully soon I will be up and running for real!
http://www.coolrunning.com/engine/2/2_3/181.shtml
Week 1 :
First straight 20 min jog, Week 5 Done!
Monday 15.10.2012 finished run 27. Plan completed.
Finished first run of the final week. 2 more runs to go.
4 weeks in and still going!!
21 runs down. 7 to go expected end date 15/10/12.
Completed run 3 of week 6. 9 runs to go. Still enjoying the plan and feeling the benefits.
Week 2 Workouts Complete, After 2 Weeks. But still stuck with it and got it.
Today I did run 2 of week 5 - Half way through the plan. Big one on Friday 20 mins joging with no walking.
Finished 3! Now on to Week 2...
Work Out 2- Complete.
Day One Done!
completed run 1 of week 3 - enjoying this plan.
Started 5km plan with run on the 24th of August 2012.
Starting Week 3 on Monday. Doing good so far!
Got started 08/03/2012
Related Links
http://www.c25k.com/
C25K has been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks.
Embarking on a Couch to 5k running plan is an achievable goal that promises to enhance both physical fitness and mental well-being. This plan involves gradually transitioning from a sedentary lifestyle to running a 5k race within a span of nine weeks. By following a structured training program, incorporating a mix of walking and running intervals, monitoring progress, staying consistent, and prioritizing rest and recovery, individuals can successfully build endurance, improve cardiovascular health, and develop a sustainable running routine.
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