Couch Potato to 5k… the Bright Side of Getting in Shape
About two weeks ago I had a dream that I ran a marathon. For some reason this dream has inspired me to start running again. I used to run a lot in my mid twenties, but after I got married my schedule changed and it was difficult to find time to work out. Life got busier, I got lazy, and ultimately got out of shape.
So I shared this with my friend Susan who runs ULTRA MARATHONS (thats 50 miles people) and told her that I wanted to run a marathon and could she point me to some resources. She laughed and very kindly suggested I start with a 5K! 
Excellent idea!
She pointed me to the website coolrunning.com and a training program they provide called Coach Potato to 5K Running Plan.
| 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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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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). |
I am currently finishing up week 2 of the plan and doing great! In the past, I always tended to fall to the temptation to over do it especially when the plan starts off easy, but this time I have followed the plan as written and not over done anything and I can really tell a difference in my motivation and attitude toward running. And my body is actually starting to crave the run. I used to feel this before when I was more into running… I would wake up early and crave a run like I currently wake up and crave a grande coffee. Evidence of this came on Thursday when I woke up at 5:30 am and was on the treadmill at Golds by 6:00 am. Eventually I will work my way up to running outside again, but for now I am sticking to the treadmill.
Now I need a 5K to run in November. If anyone knows of any good 5Ks in the DC area let me know, preferably a FLAT PATH if possible! I am not up for hills yet:)
PS- Anyone have a good hip stretch? I have tendinitis in my left hip and knee and all the doc told me I could do for it is stretch. I need MORE stretches! Any ideas? I’ll take ‘em!
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Check out this article for info on a tight IT band: http://www.runnersworld.com/article/0,7120,s6-241-285–11642-0,00.html. I struggled with this a lot last year when I was training (this year my problem of choice is a sore left calf muscle) and these types of suggested stretches to help. And Yoga (http://www.runnersworld.com/article/0,7120,s6-241-287–9389-0,00.html) is always a great addition to training, but I know I hardly have enough time to run, much less go to yoga a few times a week.
Keep up the great work with the training!!
| Posted 3 months ago
i am thrilled to hear about your running adventures. you know i live with mr. marathon and i am considering taking up running after stella and addie arrive. i will need to do something drastic to get rid of my baby weight. please keep me updated on your running. and if you have any questions, don’t hesitate to call jon. i tell him all the time he sould train people to run marathons. but he reminds me that if he did that for a living, i would have to go back to work!!!
| Posted 3 months, 1 week ago