Couch to 5K Running Plan

thirty-two · December 15th, 2005, 09:37 AM

I am gonna do this, I think. I can normally run a mile with no problems but I would like to be able to WANT to run more than 1 mile each time I run. Check out the link for the schedule each week, it's pretty cool.

Quote:

http://www.coolrunning.com/engine/2/2_3/181.shtml

The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

By Josh Clark
Posted Saturday, 25 October, 1997

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.

Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

(click on link for the schedule)

Brian · December 15th, 2005, 09:51 AM

The BEST way (in my humble opinion) to increase your ability to run farther and faster is by doing what is known as (don't laugh) Fartlek running. Maybe you can google it, I dunno.

Simply put, it is running while varying the intensity. We do it at least once a week. All you do if you are running on a 1/4 mile track is to sprint the straightaways, jog the curve, fast walk the next straightaway, sprint the curve, etc. etc. We don't actually ever fast walk, we just alternate between jogging and sprinting.

If you are running outside, go from street light to streetlight or whatever.

Run normally the other run days but try to include this at least once a week.

You should really notice the improvement by the third week.

thirty-two · December 15th, 2005, 09:53 AM

Quote:

Originally Posted by HarleyRider

The BEST way (in my humble opinion) to increase your ability to run farther and faster is by doing what is known as (don't laugh) Fartlek running. Maybe you can google it, I dunno.

Simply put, it is running while varying the intensity. We do it at least once a week. All you do if you are running on a 1/4 mile track is to sprint the straightaways, jog the curve, fast walk the next straightaway, sprint the curve, etc. etc. We don't actually ever fast walk, we just alternate between jogging and sprinting.

If you are running outside, go from street light to streetlight or whatever.

Run normally the other run days but try to include this at least once a week.

You should really notice the improvement by the third week.

It sounds kind of like the Couch to 5K thing, with varied running speeds etc:

Quote:

What is Fartlek?
by: Ian Kemp

Fartlek is a form of road running or cross country running in which the runner, usually solo, varies the pace significantly during the run. It is usually regarded as an advanced training technique, for the experienced runner who has been using interval training to develop speed and to raise the anaerobic threshold. However, the 'average' runner can also benefit from a simplified form of Fartlek training, to develop self-awareness and to introduce variety into the training program.
R R R

For the advanced runner, the aim in Fartlek can be best decribed by relating it to interval training. The purpose of interval training is to develop speed by running for short distances at a speed significantly higher than the normal strong race pace, with these short runs separated by intervals of easy running or jogging. Intervals are normally run over predetermined distances, and usually on the track.

Fartlek is similar to interval training in that short fast runs alternate with slow running or jogging recovery intervals. However, in Fartlek the running is done on the road or on parkland or bush tracks. There is no predetermined schedule to follow, but instead the athlete will set her/his own interval lengths and pace in response to their own feeling of the workload. An advantage of Fartlek is that the athlete can concentrate on feeling the pace and their physical response to it, thereby developing self awareness and pace judgement skills. Also the athlete is free to experiment with pace and endurance, and to experience changes of pace.

It is primarily a technique for advanced runners because it requires 'honesty' to put in a demanding workload, and also 'maturity' to not overdo the pace or length of the intervals. With these qualities, Fartlek makes for an excellent component of a distance runners training programme.
R R R

A 'mild' form of Fartlek can also be of benefit for the 'average runner'. Here I am thinking of the road runner who normally trains over a variety of distance, at a fairly constant pace, and who may have done no or little specific speed training.

The technique here is to introduce into your normal runs some short periods of slightly higher pace. Maintain these for a short period, say 200-400m (aim for a bend in the road, power pole or some other landmark up ahead). Then drop your pace back below your normal running pace, or slow to a jog, until you have fully recovered and your breathing has returned to normal. Then return to running at your normal pace, and put in another slightly fast interval later in the run. In this way you are putting a slight extra stress on your system which will, in time, lead to an improvement in your speed and in your anaerobic threshold.

You can use this approach to develop more self-awareness, by concentrating on what you are feeling while running at the different paces. How fast a pace can you attain before your regular, easy breathing begins to be laboured? After slowing down, how long before your breathing & other responses return to normal? What happens to your stride length as you increase speed?
R R R

Give it a try next time you run, and if you enjoy it, then you have discovered the true meaning of Fartlek, without resorting to a dictionary..!

Ian Kemp, Cool Running Australia, 22.06.97

http://www.coolrunning.com.au/expert/1997c002.shtml

NEZCardsfan · December 15th, 2005, 11:16 AM

I think they call this HIIT now. High Intensity Interval Training.

Sure beats Fart walking................I do that at the grocery store. Blame it on the wife. Good times.

marathon_mom · December 15th, 2005, 11:36 AM

Quote:

Originally Posted by HarleyRider

The BEST way (in my humble opinion) to increase your ability to run farther and faster is by doing what is known as (don't laugh) Fartlek running. Maybe you can google it, I dunno.

Simply put, it is running while varying the intensity. We do it at least once a week. All you do if you are running on a 1/4 mile track is to sprint the straightaways, jog the curve, fast walk the next straightaway, sprint the curve, etc. etc. We don't actually ever fast walk, we just alternate between jogging and sprinting.

If you are running outside, go from street light to streetlight or whatever.

Run normally the other run days but try to include this at least once a week.

You should really notice the improvement by the third week.

This is correct. When I was training with 1st Marathon, they had us do speed work at least 1-2 x per week. On one of those days, we focused solely on Fartlek. Then on our long runs on Saturday, they'd encourage us to try it for at least a couple miles of our run.

It really helped me...and I dropped lbs like crazy. Lost almost 30 lbs in less than 4 months.

Go Mr. Fartlek!

marathon_mom · December 15th, 2005, 11:37 AM

Quote:

Originally Posted by NEZCardsfan

I think they call this HIIT now. High Intensity Interval Training.

Sure beats Fart walking................I do that at the grocery store. Blame it on the wife. Good times.

You're killin me.

Yuma · December 15th, 2005, 11:59 AM

Quote:

Originally Posted by NEZCardsfan

I think they call this HIIT now. High Intensity Interval Training.

Sure beats Fart walking................I do that at the grocery store. Blame it on the wife. Good times.

No, I believe it's Super High Intensity Training (****)!

marathon_mom · December 15th, 2005, 12:19 PM

Fartlek is much easier to say.

Yuma · December 15th, 2005, 01:02 PM

I say Super High Intensity Training or (S-H-I-T) for short all the time!

marathon_mom · December 15th, 2005, 03:18 PM

Quote:

Originally Posted by Yuma

I say Super High Intensity Training or (S-H-I-T) for short all the time!

well, I guess sh*tting is easier than farting for you.

Ryanwb · December 15th, 2005, 04:20 PM

Quote:

Originally Posted by marathon_mom

well, I guess sh*tting is easier than farting for you.

I don't know about you, but I like to do both.... really gets me moving

NEZCardsfan · December 15th, 2005, 08:05 PM

I fart is a turd honking for the runway.

Jersey Girl · December 16th, 2005, 07:37 AM

I'm glad you posted this, Kate! I vowed to run a 5K before the second anniversary of Pat Tillman's death. Um, that's just a few short months away. Go ahead and ask me how I'm doing with that.

I'm gonna check these sites out. Thanks!

Yuma · December 16th, 2005, 07:40 AM

Well, I'm too much of a gentleman to fart, so I guess you are right MM!

marathon_mom · December 16th, 2005, 11:25 AM

Quote:

Originally Posted by Yuma

Well, I'm too much of a gentleman to fart, so I guess you are right MM!

Gimme a break Yuma. Gentleman or not...everyone farts. It's just the way it is! Now, I'm sure you don't do it & hold the covers over the wifey's head. But....you still do it!