What is the Couch-to-5K program?

Find this page online at: http://www.coolrunning.com/engine/2/2_3/181.shtml

The Couch-to-5K Running Plan Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months. By Josh Clark Posted Wednesday, 25 October, 2006 Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves. You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months. It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready. 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. Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions. The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today! The schedule Bookmark this page so that you can easily return to check on your progress. You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.

Week	Workout 1	Workout 2	Workout 3
1	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.	Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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)	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)	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)
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)	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)	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)
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.
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 25 minutes) with no walking.
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).
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).
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).

I'm really old/out of shape. Can I become a runner using these programs?

Generally speaking if you're over 35, you should get approval from your doctor before starting any exercise program. Given that, chances are pretty good that you can. The biggest difference that age makes in starting running is that you'll likely be slower to adapt and will need more down time. Be sure not to do your runs on back-to-back days, and expect to repeat a week or two. The difference that being out of shape when starting running is that it may take you longer to get through the program than your fitter peers. Expect to repeat a week or two, and compare your results to where you were previously rather than where anyone else is. Everyone's body is different. Part of becoming a runner is learning how to work with and train the body that you currently have. Wishful thinking won't cut it. If your body's tired, you need to be gentle with it, not beat it up for being unable to give more. And everyone has bad days in running now and then. The difference between a runner and a couch potatoe is that the runner kept on trying even when there were bad days. Good luck!

How do you post a picture on RunningAHEAD?

You can post a picture in the forums by posting a link to it and telling the browser to show a picture. Here's how: The picture must already be online. Get the URL of the picture itself (not the web page). Copy and paste that into your message. It might look like this: http://www.runningahead.com/images/forum/fmt_image.gif. Highlight the URL in your message and click the image button, . Your picture should show up when you post your message!

Do I have to finish the program in 9 weeks?

Short answer: no. Some people find it more psychologically comfortable to call the weeks "phases" or "levels." Everyone's body is different, and it is very common for someone to need more than 9 weeks to complete the program. Just keep trying and don't feel bad if you need to repeat a week. It's better to take 12 or 15 weeks to build up to a 30 minute run than it is to try to make it take 9 and then get hurt or for it to be so difficult that you no longer want to be a runner! Remember, you're in it for the long haul (right?) so be patient with yourself and concentrate on making running a habit. It's a journey, not a destination.

How can I advertise this group in my sig file?

You may have noticed some people have a link to this group in their sig file. Every time they post on the main boards, people can see this link and click on it in order to be directed to this group. You can help bring new runners into our group by doing the same thing. Here's how: On the upper right hand corner of the screen, click on "Options." Select "My Forum Preferences." Put the following text in the text box: [a href="http://www.runningahead.com/groups/C25K/"] Couch to 5K and One Hour Runners support group[/a] Replace both sets of [ and ] in the above text with < and="" />. Make sure the check box that reads "Signature contains HTML" is checked. Click Save. That's it!

What is overstriding?

Overstriding means you're taking really really long steps... too long for your legs. You're reaching way out in front of you for that next step and as you're doing so BAM! your heel hits and your leg naturally brakes you. Try to avoid this.

Hi, Bryan!

 

Your name is on the graph of our home page because you requested me to add it in the "Get Your Name Added To the Graph" thread back on 8/3.  You said you were on week 1, so I went ahead and gave you an entry that said you were on week one.

 

The graph on the home page of this group is a Googledocs document that I have linked to the home page.  It is maintained separately from RA and does not read your log.  The only time it knows to update what week you are on is when you tell it to by using the update form (click).  I created this graph/form system to help people track their progress and encourage each other.

 

The "Reports" page that you get to by clicking on "Reports" on the left hand side of the screen is something that RA provides for all groups.  It shows running data for all group members that have publicly viewable logs.  Eric, the owner and creator of RunningAHEAD made this page, and it DOES read your log and update automatically, though it does not track Couch to 5K progress specifically.

 

Hope that helps!  Let me know if there's anything else I can answer.3

 

-Janell