C25K, is a fantastic program that's been designed to get just about anyone from the couch to running 5 kilometers or 30 minutes in just 9 weeks
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.
This is my diary of my Couch to 5k Challenge.Week 1 - started 3/1/2011
00:00-5:00: Warmup walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
5:00-6:00: Run
6:00-7:30: Walk
7:30-8:30: Run
8:30-10:00: Walk
10:00-11:00: Run
11:00-12:30: Walk
12:30-13:30: Run
13:30-15:00: Walk
15:00-16:00: Run
16:00-17:30: Walk
17:30-18:30: Run
18:30-20:00: Walk
20:00-21:00: Run
21:00-22:30: Walk
22:30-23:30: Run
23:30-25:00: Walk
25:00-30:00: Cooldown Walk
I did most of wk1 on the treadmill, hence the treadmill times.
Walk speed mostly 6-6.5km
Run speed 8-9 (mostly 9km)
Incline 3, then 4
Average 200 Calories (I think) burnt
Average Distance 3.5km
My pedometer isn't counting steps acurrately depending on what pants I am wearing but I average 1300 steps in 10 steps at 7km per hour so it at least this.
I did more than 3 workouts and it still isn't easy but not as hard as I thought it would be.
I also completed two sessions outside using the stopwatch/lap method -because I had troubles loading the the C25k app on my new iTouch. I'll sort that out next week.
Outdoors - at the farm - well I did it but I am sure I wasn't running & walking to the same speeds as on the treadmill. I felt more puffed too.
I prefer for treadmill for many reasons - no obstacles to watch for, no cars and the accuracy.I am a little OCD on knowing the stats and that I am running to speed. It pushes you to keep up or you fall off !
I am not doing it for just weight loss I am in my height/weight range (on the upper limits now) but if I do lose a few kgs (I can afford too because my pants are very snug of late) it's a bonus.My goal is increase my fitness.
My start weight is about 65.6kg or thereabouts my scales are not accurate either.
