Professional Noob
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What is the Couch-to-5K program?
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. WeekWorkout 1Workout 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. 3Brisk 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).
What is the One Hour Runner Program?
Becoming a One Hour Runner The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress. Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks. Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes A personal note: When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today. I can remember once doing the same mileage for three weeks before I felt I had the strength to add a bit more. I have many more tips and personal stories to help you be a better runner, to safely enjoy the sport, to eat properly and to help you select the right kind of shoes, clothing and sport bras. I encourage you to buy my book. by Kathrine Switzer - Program Director - Avon Running
I'm really old/out of shape. Can I become a runner using these programs?
I have a pain here XXX. What should I do?
How do you post a picture on RunningAHEAD?
I've heard that you should run on the balls of your feet. Is this true?
Do I have to finish the program in 9 weeks?
How do I get my name on the graph on the group's home page?
How can I advertise this group in my sig file?
Is it okay to skip a week? I'm feeling great...
What is overstriding?
Hi,
I'm new to the group and have a couple of questions. I got my name added to the graph on the home page and the list on the reports page. I did not use the automatic form link. So I don't understand how I even have a bar on the graph or time and distance in the report page. And if you were able to update these already, why is the automatic form necessary?
Thank you,
Bryan
Drop us a line in the "Get your Name Added to the Graphs" thread at: http://www.runningahead.com/groups/C25K/Forum/afa43f18bb754b8c9006361dd4100005. We'll get you on the graphs.After your name gets added to the graphs, use the automatic form at:http://spreadsheets.google.com/viewform?key=p2tq-nMzOyRkCmT2fM62mHw&hl=en to update your progress.Make sure to keep on updating as you complete a week. If you've not checked in there in the last two months, we'll assume you're no longer doing the program and your name will be removed.
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
Ready2LearnMeg
I am running 5k in about an 45-55 minutes...Whats the next step for me?? More distance..? Faster?? Also, I have a pinch in my knee cap...what should I do???
Thanx, Meg