Have you ever wondered what this strange military type code stands for? C25K
I have decided to turn this little page into my running corner, for everyone or anyone, including me, that find the idea of running daunting and to be truthful utterly frightening.
C25K = Couch to 5 kilometres.
This rather sexy little plan was devised by the rather clever people at Cool Running .www.coolrunning.com.
I have decided to turn this little page into my running corner, for everyone or anyone, including me, that find the idea of running daunting and to be truthful utterly frightening.
C25K = Couch to 5 kilometres.
This rather sexy little plan was devised by the rather clever people at Cool Running .www.coolrunning.com.
Fully focused on getting beginners off of the couch and onto the roads. If you are stuck inside on a treadmill set it to a 1 percent incline to get the same calibre workout as running outside. Road running requires the forward momentum to be powered and provided solely by your own body. rawwrr .. sorry hehe.
My Treadmill!
I am aiming to do a few minutes each week. Three times a week, ensuring I have a day in between each session to recover a little - gulp
The fantaboulous people at Cool Running recommend that 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.
I secretly want to become one of those beautiful people that run for fun not just fitness, but tiny wobbly step by step will have to see me through.
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 they say to focus on gradually increasing the time or distance you run.
The word for word bit now .. Sorry but they describe it better than I can
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.
Back to my words
I think the main thing is to listen to my body. I’ve decided to take it even more gradually, and repeat each week twice ,if I need to. Although of course my aim is to do it in the nine weeks, the main thing to remember is my goal is to keep running for the long term and avoid injuries, so why rush it? This is a life change. I will finish a race.
The schedule - I recommend you link to the site for clear details. I run for time at the moment, The break down that follows is from my own little notes that I stuff in my tracksuit bottoms. Mistakes are all mine and not the plan itself. (Scroll through to the bottom if it starts to make you yawn for other tappings and typings.)
Week 1 through to 4 the breakdowns are the same for each of the three training days.
HEEELLLlloooooooo 5k
Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.
Things to try to help the burn, huff and puff.
Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot
I struggle so much with just breathing correctly when I run that taking control of it becomes a greater challenge than it should.
My first main goal is to complete a running session without out once consciously thinking about how to breathe.
They say:
1. Try going through one full breath – inhaling and exhaling - every six to eight steps you take while running. In other words, for the first three to four steps, inhale a little bit on each step until at the third or fourth step, you have a full breath inflating your belly and lungs. Then for the next three to four steps, exhale a bit each time your foot hits the ground until you have exhaled completely.
2. Pick a foot. Choose to begin your breathing cycle as your left or right foot, whichever you prefer, strikes the ground.
3. Repeat.
Keep in mind that different things work for different people. You may find that this technique doesn't quite work for you, so tweak the above steps as needed to find what does work. Regardless of the technique you choose, focus on your breathing while you run until the best pattern becomes second nature.
If you find that it's difficult to focus on a breathing technique while you're running and you feel that you're gasping for air, try the above steps while you're walking. Once you're comfortable with the rhythm of your breathing, speed up gradually until you're running. And remember, your breathing pattern should not change significantly as you go up or down hills. If you find that your breathing pattern breaks at some point, don't get discouraged – simply start over.
Also, remember to fill your belly with air first, then your lungs. Breathing from your diaphragm, or taking “belly breaths,” will reduce any side stitches you may get while running. If you find that you have trouble with cramping, focus on your breathing, and the cramp should go away.
Focused breathing will make your runs fly by APPARENTLY, and they'll increase your lung capacity and endurance. Once your body gets more efficient at getting oxygen through your blood stream while you run, you'll find that it's easier for you to increase your speed, and you'll be far more comfortable while you run.
But any tips and advice I would adore you forever :D
For those that fancy knowing, my little activity plan includes running from this plan on Mondays, Wednesdays and Fridays.
GET COMFY SHOES!!! proper gait analysed shoes can wait for a little, but a good pair of standard running shoes will make this more enjoyable... enjoyable.. enjoyable mmmmhmmm is that the word :D
I am aiming to do a few minutes each week. Three times a week, ensuring I have a day in between each session to recover a little - gulp
The fantaboulous people at Cool Running recommend that 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.
I secretly want to become one of those beautiful people that run for fun not just fitness, but tiny wobbly step by step will have to see me through.
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 they say to focus on gradually increasing the time or distance you run.
The word for word bit now .. Sorry but they describe it better than I can
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.
Back to my words
I think the main thing is to listen to my body. I’ve decided to take it even more gradually, and repeat each week twice ,if I need to. Although of course my aim is to do it in the nine weeks, the main thing to remember is my goal is to keep running for the long term and avoid injuries, so why rush it? This is a life change. I will finish a race.
The schedule - I recommend you link to the site for clear details. I run for time at the moment, The break down that follows is from my own little notes that I stuff in my tracksuit bottoms. Mistakes are all mine and not the plan itself. (Scroll through to the bottom if it starts to make you yawn for other tappings and typings.)
Week 1 through to 4 the breakdowns are the same for each of the three training days.
Week 1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
.
Week 2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Week 3 Brisk five-minute warmup walk, then do two repetitions of the following:
* Jog for 90 seconds
* Walk for 90 seconds
* Jog for 3 minutes
* Walk for three minutes
Week 4 Brisk five-minute warmup walk, then:
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
* Walk for 2-1/2 minutes
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
Second day: Brisk five-minute warmup walk, then:
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
* Walk for 2-1/2 minutes
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
Third day: Brisk five-minute warmup walk, then:
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
* Walk for 2-1/2 minutes
* Jog for 3 minutes
* Walk for 90 seconds
* Jog for 5 minutes
Week 5 Brisk five-minute warmup walk, then:
* Jog for 5 minutes
* Walk for 3 minutes
* Jog for 5 minutes
* Walk for 3 minutes
* Jog for 5 minutes
Second day: Brisk five-minute warmup walk, then:
* Jog for 8 minutes
* Walk for 5 minutes
* Jog for 8 minutes
Third Day: Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
Week 6 Brisk five-minute warmup walk, then:
* Jog for 5 minutes
* Walk for 3 minutes
* Jog for 8 minutes
* Walk for 3 minutes
* Jog for 5 minutes
Second day: Brisk five-minute warmup walk, then:
* Jog for 10 minutes
* Walk for 3 minutes
* Jog for 10 minutes
Third day: Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
Week 7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Second Day: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Third day: Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Week 8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Second day: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Third day: Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Week 9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Second day: 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).
HEEELLLlloooooooo 5k
Its secret is that it's a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until after 8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.
Things to try to help the burn, huff and puff.
Every runner has experienced the dreaded side stitch, a sudden sharp pain in the side of the upper abdomen at the base of the ribs. The pain is caused by a spasm of the diaphragm, the muscle that controls your breathing. A stitch will usually go away quickly after slowing down or stopping, but even on the run, you can often make it go away by bringing your breathing into careful control.
Concentrate on belly breathing, pushing your belly out when you breathe in and relaxing it as you breathe out. Take deep breaths on the intake, and exhale suddenly, even noisily. To get the diaphragm to contract in rhythm with your steps, try to inhale and exhale as you land on your left foot
I struggle so much with just breathing correctly when I run that taking control of it becomes a greater challenge than it should.
My first main goal is to complete a running session without out once consciously thinking about how to breathe.
They say:
1. Try going through one full breath – inhaling and exhaling - every six to eight steps you take while running. In other words, for the first three to four steps, inhale a little bit on each step until at the third or fourth step, you have a full breath inflating your belly and lungs. Then for the next three to four steps, exhale a bit each time your foot hits the ground until you have exhaled completely.
2. Pick a foot. Choose to begin your breathing cycle as your left or right foot, whichever you prefer, strikes the ground.
3. Repeat.
Keep in mind that different things work for different people. You may find that this technique doesn't quite work for you, so tweak the above steps as needed to find what does work. Regardless of the technique you choose, focus on your breathing while you run until the best pattern becomes second nature.
If you find that it's difficult to focus on a breathing technique while you're running and you feel that you're gasping for air, try the above steps while you're walking. Once you're comfortable with the rhythm of your breathing, speed up gradually until you're running. And remember, your breathing pattern should not change significantly as you go up or down hills. If you find that your breathing pattern breaks at some point, don't get discouraged – simply start over.
Also, remember to fill your belly with air first, then your lungs. Breathing from your diaphragm, or taking “belly breaths,” will reduce any side stitches you may get while running. If you find that you have trouble with cramping, focus on your breathing, and the cramp should go away.
Focused breathing will make your runs fly by APPARENTLY, and they'll increase your lung capacity and endurance. Once your body gets more efficient at getting oxygen through your blood stream while you run, you'll find that it's easier for you to increase your speed, and you'll be far more comfortable while you run.
But any tips and advice I would adore you forever :D
For those that fancy knowing, my little activity plan includes running from this plan on Mondays, Wednesdays and Fridays.
GET COMFY SHOES!!! proper gait analysed shoes can wait for a little, but a good pair of standard running shoes will make this more enjoyable... enjoyable.. enjoyable mmmmhmmm is that the word :D
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