As I alluded to the other day, I’ve recently become interested in learning to run. Or perhaps I should say learning to like running. I’m actually in decent cardiovascular shape from regular rowing and ellipticizing, but I’ve never been able to get over the hump when it comes to running. I’m hoping that’s about to change.
In case you’re curious, I’ll be following the Couch-to-5K (C25K) program (see also c25k.com) and tracking my progress here. I encourage you to join me if that’s something that interests you, or to just pop in and cheer on my progress. Or to mock my failure, depending on how things turn out…
For background, C25K is a running program designed to get up off the couch and running 5km. It’s starts out slow and gradually builds you up to the point where you can run non-stop for 30 minutes (roughly 5km depending on your pace). You’re expected to work out 3 times per week for 30 minutes at a time.
In the interest of tracking my own progress as well as helping other to follow along and/or join in, I’m planning on posting each week’s workout here on Fit36. Ideally, this will happen sometime on Sunday, though it’s possible it might occasionally slip to Monday.
C25K tools for success
Before I get to the workout, I just wanted to point out some handy tools to help you on your way. For starters, Robert Ullrey has put together a great (and free!) podcast to coach you through the program. Grab them from his site or via iTunes (link). Robert’s podcast has a techno/electronic soundtrack — not normally my thing, but it actually works for me in this case.
Alternatively, there are a couple of nice looking iPhone apps (link to iTunes store) that not only coach you through the program, but also let you create your own playlists, etc. They cost a few bucks, but that’s a small price to pay if they help you get started running.
C25K week one workouts
And now, without further ado, the week one program…
As I noted above, this program involves three weekly workouts. I’m shooting for Mon/Wed/Fri, though I might sometimes slide it back to Tu/Th/Sat. During week one, all three workouts are identical:
- Start with a brisk 5 minute walk to warmup, followed by…
- Eight rounds of running for 60 sec and walking for 90 sec
- End with 5 more minutes of walking to warm down
I actually did this twice late last week because I was excited to start, but waited to “officially” start on a Monday because, well… I’m anal. Quite honestly, I found it to be very easy. Too easy, in fact. That being said, I’m not exactly starting from the couch, as I’m in halfway decent shape already.
Given that I’ve tried (and failed) to get in a groove with running in the past, however, I’m going to patiently stick with the program rather than trying to jump ahead and beat the system. I should also note that I’ll be layering the C25K workouts in with other exercise during the week, at least until things ramp up.
That’s it. Will you join me?
- Start Running: Couch-to-5K Program, Week Seven
- Start Running Recap: C25K Week Four
- Start Running: Couch-to-5K Program, Week Three
- Start Running: Couch-to-5K Program, Week Four
- Start Running: Couch-to-5k, Week Nine
- Start Running: Couch-to-5K Program, Week Five
- Start Running: Couch-to-5k, Week Eight
- Start Running Recap: C25K Week Three