Couch to 5K!!

c25k

One of the things that is on my 30 Things List is to work out daily. At the beginning of March I started to workout on my cross trainer everyday. For almost 3 weeks I managed it, then I started to ‘invent’ excuses as to why  I couldn’t do it that day… in truth, I’d burnt out – like everything, rather than going slowly and building up to it. I threw myself in at the deep end trying to run 5k straight off. For someone who hasn’t exercised regularly in years (although we do walk everywhere seeing as we are sans car) this was just dumb. I managed the run sometimes, others I didn’t and then I’d feel bad about myself.

I think that it’s time I start actually doing something to get to where I want to be… it’s all to easy to sit back and expect things to just happen.. then get depressed because obviously it doesn’t work that way!

SO… I’ve put together a training plan, having taken advice from around the interweb… and am going to do this properly.

I want to be fit, and healthy, and in-shape. I’m not trying to lose weight just tone everything up :) I don’t have scales in my house as I have a tendency to get a touch obsessed with those darn numbers if I do, but I’ll get a track of some measurements.

This week I’m going to share my training plan, and then next week I’m going to look at my diet.

TRAINING PLAN

Week Workout 1 Workout 2 Workout 3
1 Five-minute warmup walk. Then alternate 90 seconds of jogging with 90 seconds of walking for a total of 20mins. Five-minute warmup walk. Then alternate 90 seconds of jogging with 90 seconds of walking for a total of 20mins. Five-minute warmup walk. Then alternate 90 seconds of jogging with 90 seconds of walking for a total of 20mins.
2 Five-minute warmup walk. Then alternate 2 minutes of jogging with 90 seconds of walking for a total of 20mins. Five-minute warmup walk. Then alternate 2 minutes of jogging with 90 seconds of walking for a total of 20mins. Five-minute warmup walk. Then alternate 2 minutes of jogging with 90 seconds of walking for a total of 20mins.
3 Five minute warm up walk. Then do 2 repetitions of this:

  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk three minutes
Five minute warm up walk. Then do 2 repetitions of this:

  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk three minutes
Five minute warm up walk. Then do 2 repetitions of this:

  • Jog 90 seconds
  • Walk 90 seconds
  • Jog 3 minutes
  • Walk three minutes
4 Five-minute warmup walk, then:

  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
  • Walk 2-1/2 minutes
  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
Five-minute warmup walk, then:

  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
  • Walk 2-1/2 minutes
  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
Five-minute warmup walk, then:

  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
  • Walk 2-1/2 minutes
  • Jog 3 minutes
  • Walk 90 seconds
  • Jog 5 minutes
5 Five-minute warmup walk, then:

  • Jog 5 minutes
  • Walk 3 minutes
  • Jog 5 minutes
  • Walk 3 minutes
  • Jog 5 minutes
Five-minute warmup walk, then:

  • Jog 8 minutes
  • Walk 5 minutes
  • Jog 8 minutes
Five-minute warmup walk, then jog 20 minutes with no walking.
6 Five-minute warmup walk, then:

  • Jog 5 minutes
  • Walk 3 minutes
  • Jog 8 minutes
  • Walk 3 minutes
  • Jog 5 minutes
Five-minute warmup walk, then:

  • Jog 10 minutes
  • Walk 3 minutes
  • Jog 10 minutes
Five-minute warmup walk, then jog 25 minutes with no walking.
7 Five-minute warmup walk, then jog 25 minutes with no walking. Five-minute warmup walk, then jog 25 minutes with no walking. Five-minute warmup walk, then jog 25 minutes with no walking.
8 Five-minute warmup walk, then jog 28 minutes with no walking. Five-minute warmup walk, then jog 28 minutes with no walking. Five-minute warmup walk, then jog 28 minutes with no walking.
9 Five-minute warmup walk, then jog 30minutes with no walking. Five-minute warmup walk, then jog 30minutes with no walking. Five-minute warmup walk, then jog 30minutes with no walking.

Measurements this week:

Waist: 28″
Hips: 37″
Thighs: 19″

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6 Comments

  1. AlmostPrecious
    May 2, 2011 / 14:26

    Saw your post on Etsy Blog Team and am following you now. Hope you can take time to visit my blog. :)

    I think your plan to start in slowly and work up gradually is the way to go. You’re so right about when we jump in head first we find ourselves with our heads underwater and soon lose interest.

  2. Annette
    May 2, 2011 / 14:37

    Good for you! I wish you success in reaching your goals!

  3. Rebelroadsister
    May 3, 2011 / 00:14

    Good Luck! I did the couch to 5k to start running. It’s hard at first, but worth the pushing through in the end!

  4. pixiemama
    May 3, 2011 / 11:32

    thanks :) I really want to do it! Hoping to find a 5k to enter in a couple
    months time!

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