Tuesday, January 19, 2010

Couch to 5K

I guess I should start every one of my blog entries with it's been a while, because, well...it's been quite a while since our last update!!

In my never-ending quest to lose the last 20lbs of weight I gained with Sydney (3.5 years ago!) I started looking at my options. I wanted to do something that would jumpstart my weight loss, help me to get fit and healthy, and to give me some much, much needed "me" time. I decided to go with the Couch to 5K program. I've never been a runner, but decided to give it a shot. Basically, it's an interval training program designed to get just about anyone from the couch to running a 5K in 30 minutes in 9 weeks. You run 3 days each week, with a day of rest in-between.

Here is an outline of the 9-week program. Each day had a 5-minute warmup and a 5-minute cooldown. I've also included my completion dates.

Week 1
Day 1 (Completed 12/7/09)
Alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes
Day 2 (Completed 12/9/09)
Alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes
Day 3 (Completed 12/11/09)
Alternate 60 seconds of jogging with 90 seconds of walking for 20 minutes

Week 2
Day 1 (Completed 12/15/09)
Alternate 90 seconds of jogging with 2 minutes of walking for 20 minutes
Day 2 (Completed 12/17/09)
Alternate 90 seconds of jogging with 2 minutes of walking for 20 minutes
Day 3 (Completed 12/19/09)
Alternate 90 seconds of jogging with 2 minutes of walking for 20 minutes

Week 3
Day 1 (Completed 12/22/09)
Do this twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes
Day 2 (Completed 12/24/09)
Do this twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes
Day 3 (Completed 12/26/09)
Do this twice: Jog 90 seconds, walk 90 seconds, jog 3 minutes, walk 3 minutes

Week 4
Day 1 (Completed 12/28/09)
Run 3:00, walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00
Day 2 (Completed 12/30/09)
Run 3:00, walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00
Day 3 (Completed 1/2/10)
Run 3:00, walk 1:30, run 5:00, walk 2:30, run 3:00, walk 2:30, run 5:00

Week 5
Day 1 (Completed 1/4/10)
Alternate 5 minute jogs and 3 minute walks for a total of 20 minutes
Day 2 (Completed 1/6/10)
Jog for 8 minutes, walk for 5 minutes, jog for 8 minutes
Day 3 (Completed 1/9/10)
Jog for 20 minutes with no walking

Week 6
Day 1 (Completed 1/11/10)
Run 5:00, walk 3:00, run 8:00, walk 3:00, run 5:00
Day 2 (Completed 1/13/10)
Jog for 10 minutes,walk for 3 minutes, jog for 10 minutes
Day 3 (Completed 1/17/10)
Jog for 25 minutes with no walking

Week 7
Day 1 (Completed 1/19/10)
Jog for 25 minutes with no walking
Day 2 (Completed 1/21/10)
Jog for 25 minutes with no walking
Day 3 (Completed 1/24/10)
Jog for 25 minutes with no walking

Week 8
Day 1 (Completed 1/26/10)
Jog for 28 minutes
Day 2 (Completed 1/29/10)
Jog for 28 minutes
Day 3 (Completed 1/31/10)
Jog for 28 minutes

Week 9
Day 1 (Completed 2/2/10)
Jog for 30 minutes
Day 2 (Completed 2/5/10)
Jog for 30 minutes
Day 3 (Completed 2/7/10)
Final workout!! Jog for 30 minutes

To date, I've completed 6 weeks of the program and will be moving on to week 7 tonight. I'm excited because I won't have any more walking intervals from here on out. I haven't lost any weight, but I have noticed a change in the way my clothes fit. I'm just hoping that my body is building muscle at this point, and the weight will start to come off in the near future.

I never thought I'd be a runner, but I find myself enjoying it much more as the weeks progress. When I started this program, I was stressing about making the jump from 90 second jogs to 3 minute jogs, and now I'm running for 25 minutes at a time! I'm proof that C25K really works, and I can't wait to sign up for my very first 5K! I couldn't have done this program without the support of Troy and Sydney. Thank you both very much!

Until then, happy running!!

Jenny

3 comments:

heathernkids said...

That is awesome, Jenny! WTG! I've had a lot of friends be successful with the C25K! Congrats!!

Troy, Jenny and Sydney said...

Thanks, Heather! I never thought I'd be one to say that I enjoy running, but I do!!

heathernkids said...

I'm glad you do! I do not. Regardless, I run three or four days a week between 3-5 miles. I do like to run with friends though, chatting with someone makes it go by faster. But often I'm alone in my bedroom with my ipod. ;)