Couch to 5k in 9 weeks

This is my favorite time of year to go for a jog in the morning – before the heat of the day arrives.  Each week get progressively cooler as the crispy autumn mornings settle in. But I haven’t been running in the past 19 months… probably more.

Needless to say I am QUITE out of shape in the running department.

I have been doing a variety of exercise for short amounts of time since Little Dude was born… water aerobics, yoga, pilates, walking, sit-ups, push-ups, 30-Day-Shred… but nothing for an extended period of time.

A couple weeks ago I decided to get fitted for new running shoes at the Boulder Running Company.  As I suspected, my feet went up a half a size during pregnancy.

I LOVE the support of my new running shoes. Now that they feel broken in (chasing after the baby), I want to use them for their intended purpose: running.

The next 5k that I know of around here is the Eerie Erie.  There’s a 5k and 10k but I will definitely not be ready for the 10k… so 5k here I come!

That is just over 9 weeks away, which is perfect timing for the Couch to 5k program.  Here it is:

 

Week Workout 1 Workout 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.
3 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)
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).

Please leave a comment below & share with your friends. All comments await my moderation.

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Kasia - August 23, 2011 - 5:30 pm

how do you time your jogging/walking time? I tried this before I got pregnant and if I didn’t have Tony along to tell me when 90 sec was up I had no idea (I was concentrating too hard on running)! just seeing if you have any clever ideas, I will have a lot of weight to lose after I deliver.

Heather - August 23, 2011 - 8:18 pm

I have a stopwatch (just need new batteries for it) but I was just told about a website where you can go and download songs that are the perfect length so you don’t have to keep track – just listen to the tunes! I will check it out and probably blog about it soon! 🙂

Emily - August 23, 2011 - 9:41 pm

I am doing this too and I have an app on my HTC phone called C25K and it beeps when I’m supposed to switch. I can listen to pandora radio on my phone simultaneously too, so I’ve got the music and the timer covered! I know Iphones have apps like this too! Just thought I’d suggest that!

Heather - August 23, 2011 - 9:49 pm

Hi Emily, thanks! I am going to figure out my Droid’s C25K app tomorrow – it’s by RunDouble… did you pay for your app or was it free?

Emily - August 26, 2011 - 11:18 am

it was free! 🙂 and it’s been working great! I just make sure to change my display on my phone to never time out (instead of my typical 2 minutes or so) so that I can see the timer and everything if I want to, without pushing a bunch of buttons on my phone. My app is called C25K and it’s by Guy Hoffman and I’ve had no problems with it! 🙂

Amanda Larson - August 29, 2011 - 10:41 pm

Are you going to run with Little Dude in the stroller or on your own? Either way, are you looking for company? I would love to join you!

Heather - September 4, 2011 - 8:02 am

mostly in the stroller until the weather changes… we’d love your company 🙂

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