Couch to 5k program?

M

MCunningham

Cathlete
I've run a 5k before (I ran one in August, and I used to run all the time when I was in the military), but I have been mostly slacking on workouts for the last several months.

I'm also back on Weight Watchers and trying to lose the extra weight that has been haunting me for the past 5 years.

I just started working out regularly again, and I am anxious to sign up for a few 5k races, with my goal being to run about one 5k per month from May-October.

I'm trying to do it slowly because I do have a tendency to get injured when I run, which I blame mostly on my bone structure since my mother and father and sister have the same problems (I've tried extensive stretching, slowing my running pace, stretching out the training program, going to running shoe clinics, hiring a running coach, you name it, but the injuries keep coming!) So I'm never going to be a hardcore runner, and I'm pretty sure 3-5 miles at any one time will be my limit.

In the interest of taking it slow and trying to avoid the injuries as much as possible, I think I'm going to try the "Couch to 5k" program. But the program wants me to run exclusively, only 3 times per week, with no other exercise, for about 8 weeks. I'm wondering if that's enough activity for me to get maximum exercise benefit and to help keep my weight loss going. It seems like most of the workouts are only about 20 minutes each.

So, I'm interested in hearing from anyone out there-- do you have any experience with this? Have you done the program before? Is it reasonable to expect to only workout 20 minutes a day, 3 times a week, for two whole months? I'm just really anxious about only workout out a total of one hour per week when I'm accustomed to about 4 hours per week normally.

Any words of advice?

MC
 
couch to 5K

Hi,
I only run 8 weeks each year; soon to be starting March 16 with a 5k race in May. So, yes, it's possible. And somehow...I even placed second in my age group last year!

Google: Fifth third River Bank Run (in Grand Rapids, MI). There is a 5K training program that you can print out. For the first week, the training consists of runs like: run 1 min, walk 1 min for 20 minutes; then maybe run 2 min, walk 1 min for 20 min., etc. I can't remember the exact training schedule. I don't run on the weekends because I line dance and ride horse. Those are my "workouts". It builds you up to run a 5K. It really does work!

I'm a very athletic person but only run for these 8 weeks and then I'm done again for another year. :)

I highly encourage using this training schedule. It very do-able!

Patti
 
Hi MC,

I started running in late 2007 and last year did about 17 races. I run only 3 days a week but I do other workouts in between my run days. Frankly I love all of my workouts and couldn't manage just 20 minutes, 3 days a week.

It's hard to give advice because everyone is different. Why not try the program for 2 weeks then if you are feeling good, add in a day of weight training and if you still feel good then add in a day of no impact cardio like swimming or biking to the mix.

I always look at the guidelines and then tweak them to fit my goals and what my body can handle.

HTH,
 
I'm doing the Couchto5k program right now, too, for a race in May. I start it every year, like Patti. I'm running 3 days a week and doing STS on alternating days. It's a great program and will definitely get you ready for a race. I've never just done the running only-I have to weight train! It's a great way to prevent injuries and strengthen your legs for running, too.

Good Luck!
 
I've done most of the program

I don't do it to the exclusion of other things though. I don't recommend doing your run then doing some other cardio after wards. I alternate with run days and step days. You are still going to need some flexibility training (yoga/pilattes) as well as some strength training.

What is the deal with your bone structure? Do your bones break? I've had several breaks. I read that caffeine lowers bone density by leaching the calcium out of your bones. Also, you may want to make sure you get enough calcium, magnesium, and vitamin D.

And as for the time, it does get a bit longer as you are running farther. I don't know about you (you may be fast!) I am not going to be running a 5k in 20 minutes. Maybe two miles but not 3.
 
Hey, Rapidbreath... I'm not sure what the problem is with my bone structure! I just know I tend to get knee pain and achilles tendonitis really badly whenever I start running regularly. It was a REAL pain when I was in the military. I'm hoping going with this program will stave off injury as long as possible!!

Tess, thanks! I had seen those... I'm still on the fence about whether to use them because I'm afraid I'd be comparing the guy to Coach Sean all the time! (And I've been listening to a sample... he's no Coach Sean!)

Thanks everyone for the suggestions! I think I'm going to do some weight training in the off days and then see how I feel from that point. :)

MC
 
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5K

The training for the Fifth Third Riverbank Run starts at 20 min. run for 1 min. run/1 min. walk. This short time is just for the very first week; to ease a non-runner like me (who only runs for 8 weeks one time a year) into running. If I went out and just ran 3 miles after not running for a year, I would probably end up with shin splints or something.

Each week, the time/distance increases so that by the 8th week, though, the training has a person running the 3 miles. At 39, my chip time May 2008 was 23:46. Never thought I would do that well. We'll see what happens this year!

Good luck with whatever you decide to do! You can do it!

Patti
 
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