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?
Update: Check out my Week One recap or jump ahead to Week Two.
Get free updates via e-mail!
Related articles...
- 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
{ 8 comments… read them below or add one }
I sent an @reply [@stringsn88keys] on Twitter, but figured I’d add a little more here.
It sounds like you’re in a much better position for success than I was when I started. I was 5’8″ and 230 lbs at my worst shape, and in spring of 2006 I got a GPS watch and started walking around the neighborhood as much as I could–up to 25 miles per week. By June 2006, I had been run-walking for a while and was able to run a continuous mile [in 12-ish minutes] for the first time in my life.
In August 2006, I ran my first 5k race on my 30th birthday–33:44. I was 209 lbs. I am now 170 lbs, have run a 43:01 10k, a 20:36 5k, and 6 marathons…
What I’ve learned is that slow steady effort with a small amount of hard effort minimizes injury and trumps constant pushing.
Also, do whatever you can to enjoy the journey–change up scenery, watch a movie on a treadmill, etc…
Good luck!
I’m really excited for you fit! Another runner added to the ranks. I remember those days of hating running too. But since you’re already in pretty good shape, I predict you’ll be leaving those days in the dust pretty darn quickly!
Another convert to the running ranks! Way to go mate!
You’ll soon learn to love it. I found it took me about two months before I figured out the breathing and then it became relatively easy.
Count me in, and let me just add… if this program can convert me into a runner then it can convert anyone. Traditionally, I only run when being chased, so we’ll see how this goes.
Day 1 DOWN. It was easy. I did NOT want to go out and do it but once I was out it was actually pretty fun. I appreciate that the program doesn’t push from the start… that may very well be the secret to its success.
PS… I am 5’11″ 190 pounds. I am in decent shape already, I just hate running and would appreciate being the next convert.
Good luck! I am already a rabid exerciser, so I won’t be joining you, but I am always happy when I learn of someone changing from sedentary to not
H Lee D: I’ve actually been hitting the rower (and to a lesser extent, the elliptical) pretty hard for awhile now, so I’m expecting the transition will be a lot easier for me than for someone who’s been sedentary. I’ll still have to adjust to running vs. other cardio exercises, but I won’t have to adjust to exercise itself. Thanks for the comment!
Count me in! my nephew and I want to run a marathon…someday. Reading this has inspired us to start training…C25K sounds like the perfect program for us. Baby steps will eventually get us to a marathon. =)
First time trying Backyard Rooms. They’re building a home gym addition with just ladders, drills, and a kit. Amazing to watch it go up.