My Modified Couch to 5K Plan- Today’s Surprise Victory (#C25K)

18 Nov
C25K - Mizuno Running Shoes - Running Warehouse - Kris M O'Connor

My Nifty New Running Shoes - Fitted For Me After a Video Analysis of My Weird Step

I’m not a runner. I never have been. Even in school, I don’t ever remember running a mile. But for some strange reason (and believe me it’s strange), I was caught up by all these fitness people who love to run. So I decided to try the Couch to 5K plan which is a 10 week plan to get non-joggers off the couch and jogging a 5K. It basically combines walking and jogging segments, and ramps up the jogging part over 10 weeks. How hard could that be? After all, I’m not a total couch-potato – I have my own Sonjia to train with! 

I did great for the 1st three weeks – remember though, the longest “jog” interval for Week 3 is only 3 minutes. And then I tried Week 4 and the 5 minute segment nearly killed me. (Ok, that’s probably an exaggeration. I was probably not near death. But I was REALLY tender — my ankles, knees, etc.). But I didn’t quit. I just modified a bit and kept at it at my own pace, listening to my own body.

  • I repeated Week 3 for a couple of week and was not tender.
  • Then I did a couple of weeks doing a Week 3/4 hybrid (maybe 4 minute jogging segments, maybe one 5 minute segment, but not a “true” Week 4).
  • Then I tried a modified Week 4 (I started with the 3 minute segment instead of the 5 minute segment, but I got two 5 minute segments in). One time, at the end of a session, I actually got a comfortable 8 minute jogging segment in on the treadmill.


The Breakthrough – I Think?

I headed out tonight and felt dead tired (I’ve been on the road). But I was determined to wog for at least 30 minutes. My iPod has a C25K playlist with 5 minute songs, so I don’t check my watch. I just wog to the songs for time.

The 3 minute jogs were tough – I was tender. I walked/jogged for about 30 minutes and was determined to finish with one 5 minute jog segment. Rocky Mountain Way came on, and I was good. (I know for many of you that’s WAY too slow for jogging music, but for me it’s perrrrrrrfect.) Then Down to the Waterline came on, and with no tenderness, I kept going. Then Levon came on, and I was feeling gooood! Elton was ramping up to a gospel-esque inspirational finish.

Then I thought, “Heck – I gotta be close to a mile!”.  I was still feeling really good, so I continued through a Billy Joel song just to be safe.

20 MINUTES of Continuous Jogging! I’m pretty sure I jogged over a mile (I think it was just under 1.5 mi). And this is coming from someone who has struggled with 5 minutes! I am weepy, proud & giddy all at once.

Also, FoodieMcBody had the Best Run of Her Life today – it was a good day – so join us in our Happy Dance!

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8 Responses to “My Modified Couch to 5K Plan- Today’s Surprise Victory (#C25K)”

  1. Aaron November 18, 2010 at 9:09 pm #

    How cool is that? Congrats! Keep it going and you’ll be running that 5k in no time!

  2. Jean @geekbabe November 19, 2010 at 7:30 am #

    wOOt,wOOt! LOL, you did ask for woots:)Seriously congratulations not only for taking charge of your health & fitness but for posting about it here, inspiring others to do the same

    • Kris O'Connor @Krazy_Kris November 19, 2010 at 8:25 am #

      Thanks so much Jean – that means a lot to me! It is so much more fun to share, eh? I’ve gotten so much great info & support from our little community~

  3. Suzanne @WorkoutNirvana November 19, 2010 at 11:54 am #

    Oh my gosh! That is awesome Kris! Really an accomplishment. You’re doing it right lady. Yesterday my husband (admittedly 10 years younger than myself) just up and went for a run even though he hasn’t run in years. He bought some of those weird toe shoes. I admire him but also admonished him – you gotta train first! But, with my knees, it’s more than I can do so kudos to you both :).

    • Kris O'Connor @Krazy_Kris November 19, 2010 at 4:32 pm #

      I tend towards caution – you know, syncope, tenderness, mental sissiness – so I always take it easy (like the Eagles song). Geesh- I never ran a mile in HS! And, I’ll probably never be one of those “lovers” of the jog (you know how I love my medicine ball), but in the spirit of mixing it up, it all counts, right? Hugs!

  4. Heather @ Not a DIY Life November 19, 2010 at 12:34 pm #

    Woot!!! I think my progression was similar when I was using a learn-to-run program (different that C25k but similar). I repeated a few weeks then had a break-through. Yay for you!!

    • Kris O'Connor @Krazy_Kris November 19, 2010 at 4:30 pm #

      Thanks Heather! I’m not so confident that it’s a breakthrough and that I’ll be “jogging” from here on out. But, I gotta admit, I’m uber stoked!

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