Feeds:
Posts
Comments

Posts Tagged ‘run’

My fiance and I have been talking a lot about the importance of getting in shape (or back in shape in my case). He’s never been too big into fitness, and I unfortunately had to take it easy for a year and a half due to medical reasons. I had been going occasionally to the gym still and recently got him to agree to come out with me.

Now… I want to get into running! I was a big martial artist before, loved biking and adored the weight machines, but never did get into running much. I came across the Couch to 5K program which intrigued me, but for some reason it just wasn’t enough… Today I found the Couch to 10K program on Spark People! Starting next week we’ll be putting it into play!

Now my fiance will be starting from Week 1, but I had already started Couch to 5K and will be starting this at Week 5. I can’t wait until we can actually plan to run our first 10K race together!!! One thing I do know that I need to get is a new pair of running shoes… the ones I have right now aren’t going to be good enough for much longer…

Here’s the program! Happy Running!

Couch to 10K

Always walk 5 minutes slow and easy to warm up before each session and again to cool down after each session (this is included in the session times):

Week 1:
Session 1 (34 min) – Run 1 minute. Walk 2 minutes. Do this 8 times.
Session 2 (28 min) – Run 1 minute. Walk 2 minutes. Do this 6 times.
Session 3 (31 min) – Run 1 minute. Walk 2 minutes. Do this 7 times.

Week 2:
Session 1 (38 min) – Run 2 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (31 min) – Run 1 minute. Walk 2 minutes. Do this 7 times.
Session 3 (34 min) – Run 2 minutes. Walk 2 minutes. Do this 6 times.

Week 3:
Session 1 (45 min) – Run 3 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (34 min) – Run 2 minutes. Walk 2 minutes. Do this 6 times.
Session 3 (40 min) – Run 3 minutes. Walk 2 minutes. Do this 6 times.

Week 4 – EASY RECOVERY WEEK:
Session 1 (40 min) – Run 3 minutes. Walk 2 minutes. Do this 6 times.
Session 2 (30 min) – Run 2 minutes. Walk 2 minutes. Do this 5 times.
Session 3 (40 min) – Run 2 minutes. Walk 3 minutes. Do this 6 times.

Week 5:
Session 1 (46 min) – Run 3 minutes. Walk 1 minute. Do this 9 times.
Session 2 (34 min) – Run 2 minutes. Walk 1 minute. Do this 8 times.
Session 3 (42 min) – Run 3 minutes. Walk 1 minute. Do this 8 times.

Week 6:
Session 1 (52 min) – Run 5 minutes. Walk 1 minute. Do this 7 times.
Session 2 (38 min) – Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 (50 min) – Run 3 minutes. Walk 1 minute. Do this 10 times.

Week 7:
Session 1 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (40 min) – Run 4 minutes. Walk 1 minute. Do this 6 times.
Session 3 (52 min) – Run 5 minutes. Walk 1 minute. Do this 7 times.

Week 8 – EASY RECOVERY WEEK:
Session 1 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (38 min) – Run 3 minutes. Walk 1 minute. Do this 7 times.
Session 3 (46 min) – Run 5 minutes. Walk 1 minute. Do this 6 times.

Week 9:
Session 1 (68 min) – Run 10 minutes/walk 1 minute; Run 15 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 10 minutes.
Session 2 (46 min) – Run 5 minutes. Walk 1 minute. Do this 6 times.
Session 3 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.

Week 10:
Session 1 (72 min) – Run 10 minutes/walk 1 minute. Run 20 minutes/walk 1 minute. Run 30 minutes.
Session 2 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (57 min) – Run 20 minutes/walk 1 minute. Run 15 minutes/walk 1 minute. Run 10 minutes.

Week 11:
Session 1 (71 min) – Run 40 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (54 min) – Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 3 (57 min) – Run 20 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 12 – EASY VOLUME WEEK:
Session 1 (60 min) – Run 50 minutes.
Session 2 (43 min) – Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 (52 min) – Run 15 minutes. Walk 1 minute. Run 15 minutes. Walk 1 minute. Run 10 minutes.

Week 13:
Session 1 (50 min) – Run 40 minutes.
Session 2 (43 min) – Run 10 minutes. Walk 1 minute. Do this 3 times.
Session 3 Event Day 10K: have fun, and take care not to start out too quickly.

 

Read Full Post »