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Thread: Couch To 5K

  1. #1
    Bikezilla Mazama's Avatar
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    Couch To 5K

    Some of you may remember me, but I haven't been around here in awhile...Still riding my bike though.

    About 6 weeks ago my wife encouraged me to start jogging. This weekend I completed my first 5K without walking. I am in my mid 40's, mid-300's and I haven't run in over 20 years, so it is possible. I used this program and it worked out great: http://www.coolrunning.com/engine/2/2_3/181.shtml

    Just thought I'd share in case someone was thinking about adding jogging to their routine.

    Good luck and best wishes, Clydes!
    14,000 miles and rolling...

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    I used to run quite a lot but gave it up because it hurt my knees and ankles too much. Cycling is much lower impact for me, a better work out and more interesting while i'm doing it.
    Well done to you though, it's good to have goals and it sounds like you're hitting them.
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    Senior Member jeneralist's Avatar
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    Another satisfied user of the couch-to-5K protocol here. For the digitally inclined, you can also find specialized apps to download to your smartphone that will remind you when it's time to shift from walking to jogging while letting you hear your favorite music as well.

    That said, be careful: knees and ankles do take much more of a beating in jogging/running than in cycling. Several folks here on C&A have had running-related injuries. It's not for everyone.
    - Jeneralist

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    Starting over CraigB's Avatar
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    I've been using the program, but have stalled out at the middle of week 5 - the two 8-minute runs separated by a 5-minute walk. I'm still running, but just repeating that program and not moving on. I just can't get over the mental hurdle of the next step - a single 20 minute run. At least at the gym on the treadmill. Maybe it's time to take this outside where I can get at least a little mental stimulation to make that 20 minutes go by a little more quickly in my mind.

    PS...just minutes after posting this I went to the gym and thought, why not give it a try. It wasn't as bad as I'd imagined - it actually seemed a little easier than I would have thought, helped no doubt by an episode of "Holmes on Homes" to watch while I ran.
    Last edited by CraigB; 05-29-11 at 09:01 AM.
    Craig in Indy

  5. #5
    Senior Member ill.clyde's Avatar
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    C25Ker here too ... in fact, I've done two 5Ks this year.

    My first ever was 41 minutes, some walking, many more hills than I expected.

    My second one, just yesterday, was done in the company of my son, who is 10. His mother and I are gradually becoming fitness buffs... she runs, I mainly cycle, and he joined the cross country club at school. The club ran in yesterday's 5K, so we accompanied him, let him set the pace, etc. We finished together at 44 minutes.

    It's true, it's not for everyone, but when I'm pressed for time, I get a run in instead of a ride.

  6. #6
    Randonneur in Training B.Alive's Avatar
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    I started with the C25K in the spring of 2008. I ran my first 5K in July of 2008...

    That started a string that included a bunch of 5K's, 10K's, a 20K, 2 organized half marathons, 3 full marathons, and 2 50K's--all between 270 and 340 pounds! I finished both of my 50K's DFL, but I finished :-)

    Got my bike in November of 2010 just to cross train for my running. BUT, I fell in love with the cycling (my hips and back were very sore). Now, I very rarely run.

    It's a great way to get started.
    ---
    Ride on,
    Brad

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    My first bike tour could be this fall! Pittsburgh to DC October 2011???

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    Bikezilla Mazama's Avatar
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    Quote Originally Posted by B.Alive View Post
    I started with the C25K in the spring of 2008. I ran my first 5K in July of 2008...

    That started a string that included a bunch of 5K's, 10K's, a 20K, 2 organized half marathons, 3 full marathons, and 2 50K's--all between 270 and 340 pounds! I finished both of my 50K's DFL, but I finished :-)
    My God that is awesome!

    My wife, a marathoner herself, wants me to train for a marathon. I cannot even entertain that idea. Great job!!!
    14,000 miles and rolling...

  8. #8
    Watching and waiting. jethro56's Avatar
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    For me it would be C25K2911

  9. #9
    Randonneur in Training B.Alive's Avatar
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    Quote Originally Posted by Mazama View Post
    My God that is awesome!

    My wife, a marathoner herself, wants me to train for a marathon. I cannot even entertain that idea. Great job!!!

    Thank's. I had a lot of moral support and determination to become an ultramarathon runner.

    I enjoyed all the running, but I am living proof that diet is the key to loosing weight. To train for those long distance events and not lose weight.... I ate as much as I burnt!
    ---
    Ride on,
    Brad

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    My first bike tour could be this fall! Pittsburgh to DC October 2011???

  10. #10
    "Fred"--is that bad? DTSCDS's Avatar
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    It seems like there would be something similar for bike distances. Something like couch to 50K or couch to century.
    The meek shall inherit the earth (If that's okay with the rest of you.)
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  11. #11
    fishologist cohophysh's Avatar
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    Quote Originally Posted by jeneralist View Post
    Another satisfied user of the couch-to-5K protocol here. For the digitally inclined, you can also find specialized apps to download to your smartphone that will remind you when it's time to shift from walking to jogging while letting you hear your favorite music as well.

    That said, be careful: knees and ankles do take much more of a beating in jogging/running than in cycling. Several folks here on C&A have had running-related injuries. It's not for everyone.

    What are the names of the smart phone apps?
    We cannot solve problems with the same level of consciousness that created them. A.E.

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  12. #12
    Starting over CraigB's Avatar
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    Quote Originally Posted by DTSCDS View Post
    It seems like there would be something similar for bike distances. Something like couch to 50K or couch to century.
    They're all over the place. Check any local club that puts on an invitational ride - they'll probably have something. Charity rides that attract a lot of family types will also frequently publish training schedules to get you from nothing to a metric or beyond. Tour de Cure does; I'm sure others do, too.
    Craig in Indy

  13. #13
    Ironwoman Velo Gator's Avatar
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    Quote Originally Posted by cohophysh View Post
    What are the names of the smart phone apps?
    C25K, RunKeeper can help too.

  14. #14
    "Fred"--is that bad? DTSCDS's Avatar
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    Quote Originally Posted by cohophysh View Post
    What are the names of the smart phone apps?
    I think the best is "Get Running"
    http://splendid-things.co.uk/getrunning/
    The meek shall inherit the earth (If that's okay with the rest of you.)
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  15. #15
    "Fred"--is that bad? DTSCDS's Avatar
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    Quote Originally Posted by CraigB View Post
    They're all over the place. Check any local club that puts on an invitational ride - they'll probably have something. Charity rides that attract a lot of family types will also frequently publish training schedules to get you from nothing to a metric or beyond. Tour de Cure does; I'm sure others do, too.
    I was hoping for some type of app that, in an organized way, keeps track of my progress and lets me know where I am in the process.
    The meek shall inherit the earth (If that's okay with the rest of you.)
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  16. #16
    Starting over CraigB's Avatar
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    Quote Originally Posted by DTSCDS View Post
    I was hoping for some type of app that, in an organized way, keeps track of my progress and lets me know where I am in the process.
    Can't help you with that - I don't do apps.
    Craig in Indy

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    Quote Originally Posted by DTSCDS View Post
    I was hoping for some type of app that, in an organized way, keeps track of my progress and lets me know where I am in the process.
    I use an app called Endomondo for cycling and i think you can use it for running too, it ain't bad for a free one, or you can pay to upgrade to "pro"
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    Couch to 5K is the best thing I've ever done for myself.

    I began the program late 2008 and last year I ran two marathons, including one in the Swiss Alps

    If you're thinking about trying running, download the C25K podcasts or the app and give it a try. It really works.

  19. #19
    Starting over CraigB's Avatar
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    I ran my first 5K this past weekend, even though I hadn't "graduated" from the C25K program yet. I was only up to the 20 minute run of the final Week 5 segment. I had to take two 3-minute walking breaks during the race, mainly because of heat and hills, but I made it, and with better finish time than I'd expected.

    Afterward I had more muscle soreness than I anticipated, but I guess that really shouldn't have been a big surprise. But on Monday afternoon I started to get some minor pain in my left foot and ankle. Nothing that hobbles me when I walk, but enough that I'm a little concerned. I hope it doesn't cause any issues with this Saturday's Tour de Cure ride.
    Craig in Indy

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