My Personal Experience on the Couch to 5k Running Plan
I completed the 9 week Couch to 5K training program this past Sunday. This was a huge feat for me because I never imagined myself as a runner. However, C25K is true to its word – it is a “beginner’s running schedule that helps new runners get off the couch and onto the roads, running 3 miles in just two months.” I’m not quite running 3 miles…yet, but I’m close – 2.832 to be exact. How did I do it? I will share my experience from the beginning to end:
Why C25K?
I chose the C25K program because I was inspired by Tazzee on Twitter. Her progress and dedication were impressive. Plus, I was determined to get in shape for 2010 and this seemed like a structured, organized program that wasn’t too hard to follow. I figured running is cheap (no fancy equipment or gym membership required) and it would keep me challenged and focused.
Week 1
During the week of December 20th, I began my interval training on the treadmill – 60 seconds jogging and 90 seconds walking for a total of 20 minutes. I had no idea what I was doing so I simply set the timer and put one foot in front of the other. I didn’t focus on speed or distance. I simply wanted to get through the 20 minute requirement.
What I didn’t realize is that there are many other variables (proper diet, water intake, etc.) that affect the way you run so I was kind of all over the place. By mid-week, I was experiencing a little light-headedness and even chest pains. A quick visit to the doctor revealed the problem(s) and reconfirmed my commitment to health & fitness.
I completed week 1 with mild success. However, I was dissatisfied with my efforts, so I repeated week 1 again. Finally, I was ready to move on…
Week 2
I continued my interval training on the treadmill – 90 seconds jogging and 2 minutes walking for a total of 20 minutes. I called myself doing something and increased the incline to 1%. Although I’d learned a few lessons from week 1, I still hadn’t found my stride. My calves were screaming for mercy and my shins were begging me to stop. I assumed it was because I needed to lose weight…you know, too much weight on my legs. I shared my experience on Twitter and everyone advised me to buy proper running shoes. Unfortunately, I didn’t listen….at the time. I finished week 2 better than week 1, but I had doubts if running was my thing because it HURT too bad.
Week 3
I continued my interval training on the treadmill – two reps of jog/walk intervals of 90/90 seconds and 3/3 minutes. After day 1, I couldn’t take it anymore. My shins and calves went on strike and they refused to cooperate. I attempted day 2 but couldn’t finish. I finally broke down and had a professional fitting for running shoes. About an hour and $100 later, I left with a pair of running shoes that made me feel like I was running on clouds. I was so excited, I ran twice in one day! Needless to say, I finished week 3 like it was a cake walk.
Week 4
I continued my interval training on the treadmill – jog/walk intervals of 3 min/90 sec/5 min/2.5 min/3 min/90 seconds and 5 min. Me? Run 5 minutes? Non-stop? Who knew! LOL By then, I was still using a 1% incline and I think I even increased the treadmill speed to 4.0. This was my first personal record. I was proud of myself…tired as heck…but feeling pumped!
Week 5
By week 5, I caught a cold and had to take a week off. I was afraid of losing momentum so I walked the outside around the perimeter of my neighborhood to get some light exercise. I listened to my body and made sure I was getting lots of rest. No matter how bad I wanted to do C25K, there was no running allowed.
When my body told me I was ready, I repeated week 4 day 3 to make sure and continued my training on the treadmill. But this week was a little different from the previous weeks. Day 1 was jog/walk intervals of 5 min/3 min/5 min/3 min/5 min – I nearly died. Day 2 was jog/walk intervals of 8 min/5 min/8 min – I officially died and came back to life. And day 3 was a non-stop 20 minute run – whew whew!
I didn’t think I could go from 5/8 minute “intervals” to running 20 minutes non-stop. Some people on Twitter were telling the 8 to 20 minute jump was too much, I should modify it to my fitness level, I should only do 10 minutes, etc, etc, etc. Other people (whom I admire) told me that I could do it and gave me tips on how to push through. This was my first time learning that mind over matter can apply to running too.
After 8 minutes, I wanted to quit but I knew I couldn’t. I had to lower the incline back down to 0, I listened to my iPod, I prayed, I probably cried too. But I didn’t give up. I simply kept putting one foot in front of the other and willing myself to keep going. Before I knew it, the treadmill timer said 18 minutes.
By then, it was just a matter of talking to myself. A quick little tip I learned from Tazzee – I said to myself “Single Ma, if you can raise a smart, well-rounded, intelligent young lady all by yourself; put yourself through college and graduate school; AND establish a successful career – surely you can run TWO more minutes!” Yes, I was drenched in sweat and sucking up the last breath of air on the planet, but I did it. This was my second personal record.
Week 6
I continued my training on the treadmill. This week was similar to week 5 – various intervals on day 1 (jog/walk of 5 min/3 min/8 min/3 min/5 min) and day 2 (jog/walk of 10 min/3 min/10 min), and day 3 was a non-stop 25 minute run – whew whew AGAIN!
Wait, let me back up. I assumed after running 20 minutes non-stop in week 5, the 3/5/8/10 minute intervals of this week would be easy. Umm…how about no! I got full of myself, increased the speed too soon and those intervals had me gasping for air. That’s ok though. If I were not out of breath, I’d think something was wrong. Ok, now about this 25 minute run…
This was the most “mentally” challenging day week I had on the program. Between fear, doubt, and pure insanity, I tortured myself for an entire week leading up to the 25 minute run. It’s funny now, but I wrote all about it here. I finished week 6 a success and set my third personal record.
Week 7
I continued my training on the treadmill. I wanted to run outside so bad, but the sidewalks were covered with snow. I’d seen more experienced runners running in the street, but I didn’t feel comfortable with that.
By week 7, the intervals were over and I had to run 25 minutes non-stop. Having one day of practice in week 6 prepared my mind for week 7. I created a new playlist with fast paced, upbeat songs and I made sure they would last the entire 25 minutes. I covered the timer on the treadmill so I wouldn’t notice how much longer I had left, set my stats on the machine, and handled my business. Rain, sleet, or 30+ inches of DC area snow, I was getting it in!
This is also when I began paying attention to my distance because it was all running from here on out. This was the first week I ran 2 full miles non-stop and set my fourth personal record.
Week 8
Reluctantly, I continued my training on the treadmill. This week’s requirement was to run 28 minutes non-stop. I think this was my easiest transition of the entire program. Increasing from 25 to 28 minutes was a matter of adding one song to my playlist and pushing through mentally.
Yes, I was tired. Yes, my legs felt like noodles. But quitting was not an option. Every time I thought of having to report on Twitter and FaceBook that I quit, I convinced myself that it was only 3 more minutes…2 more minutes…1 more minute…until I was done.
By the end of week 8, I began paying attention to my distance AND speed. This is when I noticed that I was running 2.28 miles in 35 minutes – a 15.35 minute/mile (including warm up and cool down) – very slow but improving each week. I noted my speed because it’s important in a race. However, for training purposes, I knew I was also building endurance and strengthening my heart and lungs. Simply completing the entire 28 minutes was exciting to me!
Week 9
I began week 9 on the treadmill – a week of running 30 minutes non-stop – but I was determined to experience running in the great outdoors. I began researching running trails throughout the DMV and stalking following runners in my car to see if there were any non-snow covered running paths near my home.
After day 1, I felt a huge sense of accomplishment. Me? Running 30 minutes? Non-stop? HA HA it’s still funny to me. Day 2 was a repeat of the same. On day 3, the weather was bright, sunny and in the mid-50s. Nothing was going to keep me away from Mother Nature! I used MapMyRun to find a running path near my home, noted the distance, laced up the Asics, and hit the pavement…literally.
It was hard at first because I took off too quickly and had trouble finding a steady pace. Side Note: IMO, this is a plus for the treadmill – a steady pace. Due to my inexperience with running outside, I became winded quickly and had to walk to catch my breath. After the first mile, my pace begin to even out a little bit. By then, I faced a new challenge – the wind.
Good lawd! Carrying all this weight AND pushing against the wind? Jeeeeez-us! I can’t say I overcame that challenge because shortly after, I was hit with another challenge – a hill. So imagine me – my weight, inconsistent pace, the wind, a hill, out of breath and trying to run 30 minutes non-stop. I probably looked like a maniac out there!
Man, I was spent! The treadmill didn’t prepare me for this! But I was more determined than EVER to finish. In fact, I was so determined to finish, I pushed through the challenges and finished my first outdoor run of 2.8 miles in 37 minutes – a 13.21 minute/mile. My furthest distance, fastest pace, and most recent personal record to date.
I have a few aches and pains in my knees and hips, but I’m still learning about the ways (e.g. stretching, strength training, proper nutrition, etc.) to improve my running and fitness level.
Lessons Learned:
- Get a professional fitting and buy proper running shoes immediately.
- Carbs give you energy, protein builds muscle, and water is essential.
- Most injuries can be prevented and/or treated by stretching and resting.
- Running is 75% mental. If you think you can do it, you will. If not, well…
- Excuses are for the birds. You MAKE time for the things you REALLY want.
- Train outside as soon and as often as possible.
- Work at your own pace.
- Have fun!
I didn’t finish the C25K program with the ability to run a full 5k distance within 30 minutes, but I’ve come a loooong way from where I started. With more training, persistence, and determination, I plan to run my first 5k within 30 minutes by this Fall.
Oh, and I lost 20 lbs too. Woot!
