Couch to 5K

I have always been better at strength training then cardio training. And within the realm of cardio training, running has always been near the bottom of my talents. I like running in theory but usually give up pretty fast in practice. I have weak ankles, bad air flow (I blame my tonsils), and get bored easily. Dancing is good. Biking is good. Running is not.  

But for some unexplainable reason I had the desire to run a 5K sometime this year; and often when spring rolls around I get the itch to try running again.

I have never run more than a mile at a time before, and definitely not recently. I decided if I was going to be serious about this I should get some professional help, so I turned to Google.

Turns out there are multiple free programs out there to help people go from a Couch Potato to a 5K runner, aka “Couch to 5K” programs. They have all sorts of advice from how to pick good running shoes, to how to plan a good diet while running, to tips for making running less painful. Different ones use distance, timing or both to help you track your progress.

I chose from what I liked of a couple programs and set the goals listed below: a three-day a week running routine, going from zero to 5 kilometers (3.1 miles) in 27 days stretched over nine weeks.

To Note:

• Before each run, start with a five minute warm-up walk.
• Don’t forget to stretch, before and especially after each run.
• Stay hydrated. I carry a water bottle with me. I find it’s a lot easier to keep going if I’m regularly sipping water.
• If you are not used to running, stay to the schedule even if you think you can go faster sooner—it will help you not injure yourself or get sore and quit.
• Get a running partner! They can be invaluable.

So how did it go?

Week 1. Goal: alternate a 60-sec jog and 90-sec walk for 20 min

Day 1: Didn’t bring a stopwatch so just ran as much as I could and stopped to catch my breath in between, for about 25 min. The next day my ankles hurt and I realized I hadn’t kept very good track to know how much I actually ran.

Day 2: Ran 60 sec, walked about 30 sec, ran another 60 sec, and then got lost in the neighborhood my running partner and I were trying to cut through. Ended up being out about 40 min but we were walking most of it because we were lost.

Day 3: Was cold and rainy so decide to run at the gym instead of outside. Procrastinated throughout the day and didn’t realize they closed at 6:00 p.m. on Saturdays—showed up at 6:30. Fail.

Week 2. Goal: alternate 90-sec jog and 2-min walk for 20 min

Day 4: Okay, finally got on the routine for week two. Wow, didn’t think running 90 seconds could be so hard! Was fine the first couple rotations, but at the end it was pathetic. Learn your terrain so you don’t start running right when you get to an uphill. Bad idea.

Day 5: My husband, aka my running partner, aka motivator, aka man who carries the keys, phone and stop watch, couldn’t come. So I didn’t go as fast as I should have, but at least got out for the full 25 minutes.

Day 6: Was raining all day. Next day went for a leisurely stroll instead. Oh well.

Week 3. Goal: jog 90-sec, walk 90-sec, jog 3-min, walk 3-min; repeat

Day 7: Actually met the goal! Only because I ran much slower on the three minutes than on the 90 seconds, but pacing is a good thing. I like mixing up the routine. I was actually less tired at the end of this run than back at the end of the first day.

Day 8: Went running after getting back from a class so legs were already tired. But guess what, met the goal and even went a little bit faster than last time! I think I like running in the evening better than the morning, I’m more loose and awake.

Day 9: Legs were sore, but first time yet that I’ve gotten three times in a week.

Week 4. Goal: jog 3-min, walk 90-sec, jog 5-min; repeat after a 2.5-min walk in between

Day 10: This was surprisingly easy to do until I got to the last 5 minute run. Man, I didn’t think I was going to make it, especially as it was a slight uphill for most of it. I realized that in the past when I’ve tried to run consistently, I run as much as I can at the beginning and peter out at the end. This made me push it at the end. Also relearned that a running partner is an invaluable key to success. I would have slowed before the five minutes was up if it hadn’t been for my partner pushing me.

Day 11: Was tired before I started. Made it through, but only because I went pathetically slow. I think I decided I don’t like running.

Day 12: By the calendar, today should be the first day of next week’s routine. But I missed one last week and rather than skipping the run, I’m going to do four this week. Fingers crossed. My legs got sore before I got short of breath this time. When I started getting really tired at the end, my running partner suggested I change my stride—take slower longer strides rather than short quick ones which is my habit. It really helped my legs and my concentration. I even had enough energy for a short sprint at the end.

Week 5.1 Goal: jog 5-min, walk 3-min; repeat; end with one more 5-min jog

Day 13: Was a beautiful day out, perfect for a run. The switch-up of routine really helps mentally. Again had enough energy for a short sprint at the end and we ran the last five minutes faster than last time.

Week 5.2 Goal: jog 8-min, walk 5-min, jog 8 min

Day 14: Well first it rained, then I got home too late, then it was Mother’s Day and I took my mother out instead of running. All that to say, after three days of trying to fit this in, it still didn’t happen.  

Week 5.3 Goal: jog 20-min with no walking.

Day 15: Wait, seriously? I’m supposed to go from running eight minutes at a time tops (which I didn’t actually do yet) to running twenty minutes with no break? I’m not so sure this is happening…

To be continued…

In case you are ahead of me in your running prowess, here are some upcoming 5K Run/Walks in Prince William County

• Braemar 5K, Bristow, May 14
• Realtor Association 5K, Woodbridge, May 14
• Race to Victory 5K, Bristow, May 21
• Mission 5K, Dale City, May 28
• Buckland Mills Race for the Future, Gainesville, June 11