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| Welcome to C25K and OHR runners group! FAQ! (Read 340 times) |
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posted: 8/1/2008 at 4:11 PM |
| Welcome everyone to the Couch-to-5K and One Hour Runners support group! This thread is for Frequently Asked Questions (FAQ) about the programs, the group, RunningAHEAD, etc. So if you have a question we've not answered here, please speak up! |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:12 PM
modified: 8/1/2008 at 11:55 PM |
What is the Couch-to-5K program?
Find this page online at: 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 Wednesday, 25 October, 2006 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. The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program. Try the program today! The schedule Bookmark this page so that you can easily return to check on your progress. You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.
| Week | Workout 1 | Workout 2 | Workout 3
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| 1 | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
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| 2 | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. | Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
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| 3 | Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
| Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
| Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
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| 4 | Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
| Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
| Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
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| 5 | Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
| Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
| Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
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| 6 | Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
| Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
| Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
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| 7 | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). | Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
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| 8 | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). | Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
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| 9 | Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). | 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). </quote> |
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| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:12 PM
modified: 8/1/2008 at 11:54 PM |
What is the One Hour Runner Program?
From: http://www.coolrunning.com/major/97/training/swit0214.htm#run
Becoming a One Hour Runner
The key component of this program is the one long run per week. It builds up endurance and lays the foundation for further progress.
Weeks 1 - 3: Right now you are running 30 minutes a day, 3 days a week. Your weekly commitment of time is 90 minutes. Continue doing this for three weeks.
Week 4: Run 30 minutes, 29 minutes, 35 minutes. Weekly total: 94 minutes
Week 5: Run 30 minutes, 32 minutes, 38 minutes Weekly total: 100 minutes
Week 6: Run 30 minutes, 33 minutes, 41 minutes Weekly total: 104 minutes
Week 7: Run 30 minutes, 34 minutes, 45 minutes Weekly total: 109 minutes
Week 8: Run 30 minutes, 36 minutes , 49 minute Weekly total: 115 minutes
Week 9: Run 30 minutes, 38 minutes, 54 minutes Weekly total: 122 minutes
Week 10: Run 30 minutes, 40 minutes, 60 minutes Weekly total: 130 minutes
A personal note: When you are trying to increase your distance, some days feel good and others feel awful. Listen to your body. Be willing to back off. There is no hurry. These schedules are designed for the best possible circumstances, and sometimes you just need more time to adapt. Never move on to the next higher distance until you feel totally comfortable with the one you did today. I can remember once doing the same mileage for three weeks before I felt I had the strength to add a bit more.
I have many more tips and personal stories to help you be a better runner, to safely enjoy the sport, to eat properly and to help you select the right kind of shoes, clothing and sport bras.
I encourage you to buy my book.
by Kathrine Switzer - Program Director - Avon Running
Note: the book she refers to is: Running and Walking for Women Over 40, The Road to Sanity and Vanity (St. Martin's Press), By Kathrine Switzer |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:12 PM
modified: 8/1/2008 at 11:45 PM |
I'm really old/out of shape. Can I become a runner using these programs?
Generally speaking if you're over 35, you should get approval from your doctor before starting any exercise program.
Given that, chances are pretty good that you can.
The biggest difference that age makes in starting running is that you'll likely be slower to adapt and will need more down time. Be sure not to do your runs on back-to-back days, and expect to repeat a week or two.
The difference that being out of shape when starting running is that it may take you longer to get through the program than your fitter peers. Expect to repeat a week or two, and compare your results to where you were previously rather than where anyone else is.
Everyone's body is different. Part of becoming a runner is learning how to work with and train the body that you currently have. Wishful thinking won't cut it. If your body's tired, you need to be gentle with it, not beat it up for being unable to give more.
And everyone has bad days in running now and then. The difference between a runner and a couch potatoe is that the runner kept on trying even when there were bad days. Good luck! |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:13 PM
modified: 8/1/2008 at 5:00 PM |
I have a pain here XXX. What should I do?
You have several resources available to you. The Health and Nutrition forum is one place people often post to talk about their aches and pains. I would NOT recommend posting your injury questions to this group for the simple reason that most of the posters here are about as new to running as you.
That said, there are some common culprits to most running injuries:
1) "Terrible Too's" - too much (mileage) too fast (speed) too soon (too rapid progression). Look at your training log and see what you've been doing lately.
2) Old or improperly fitted shoes. Get thee to a running store and have your gait analyzed so that you buy the correct type of shoe for your foot.
As a rule of thumb, if something keeps getting worse, doesn't respond to three days off, or hurts bad enough to interfere with your stride, it's time to dig a little deeper.
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| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:13 PM
modified: 8/1/2008 at 4:51 PM |
How do you post a picture on RunningAHEAD?
You can post a picture in the forums by posting a link to it and telling the browser to show a picture. Here's how:
The picture must already be online. Get the URL of the picture itself (not the web page). Copy and paste that into your message. It might look like this:
http://www.runningahead.com/images/forum/fmt_image.gif.
Highlight the URL in your message and click the image button,  .
Your picture should show up when you post your message! |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:13 PM
modified: 8/1/2008 at 4:40 PM |
I've heard that you should run on the balls of your feet. Is this true?
At this point in your running career, chances are that how your foot hits the ground is about the last thing you should be worrying about. (Just above speed, lol!) Do whatever feels natural to you at this point. Trying to force yourself into a different gait just because someone says that EVERYONE should run a particular way is like trying to wear someone else's shoes. Great for them. Not so great for you. Some great runners heel-strike. Some great runners toe-strike. Some great runners land in the middle of their feet first. Some great runners run barefoot! 
If you're getting personal (not online) 1 on 1 coaching from a trained coach, that's one thing. 99% of people in this group won't be. |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:13 PM
modified: 8/1/2008 at 4:31 PM |
Do I have to finish the program in 9 weeks?
Short answer: no. 
Some people find it more psychologically comfortable to call the weeks "phases" or "levels." Everyone's body is different, and it is very common for someone to need more than 9 weeks to complete the program. Just keep trying and don't feel bad if you need to repeat a week.
It's better to take 12 or 15 weeks to build up to a 30 minute run than it is to try to make it take 9 and then get hurt or for it to be so difficult that you no longer want to be a runner! Remember, you're in it for the long haul (right?) so be patient with yourself and concentrate on making running a habit. It's a journey, not a destination.  |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:14 PM
modified: 8/1/2008 at 4:27 PM |
How do I get my name on the graph on the group's home page?
Post what week you are in and which program you're in in the "What Week are You On?" thread.
Make sure to keep on updating in that thread. If you've not checked in there in the last two months, we'll assume you're no longer doing the program and your name will be removed.
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| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:19 PM
modified: 8/1/2008 at 4:19 PM |
How can I advertise this group in my sig file?
You may have noticed I have a link to this group in my sig file. Every time I post on the main boards, people can see this link and click on it in order to be directed to this group. You can help bring new runners into our group by doing the same thing. Here's how:
On the upper right hand corner of the screen, click on "Options."
Select "My Forum Preferences."
Put the following text in the text box:
[a href="http://www.runningahead.com/groups/C25K/"] Couch to 5K and One Hour Runners support group[/a]
Replace both sets of [ and ] in the above text with < and >.
Make sure the check box that reads "Signature contains HTML" is checked.
Click Save.
That's it! |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:35 PM |
Is it okay to skip a week? I'm feeling great...
Short answer: no.
It's very common for your endurance to adapt MUCH more quickly than your bones and joints. Running is a high-impact sport. It takes more than good lungs to be a runner - it takes learning to protect your joints from injury. It takes longer for your joints to adapt than you'd think.
I know it's tempting, but DON'T DO IT! While there's a chance you may be able to get away with it and you not get hurt, you're much more likely to get hurt if you skip a week. Be patient! Getting hurt puts you back a lot farther than if you'd just stuck with the program. |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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posted: 8/1/2008 at 4:42 PM |
What is overstriding?
Overstriding means you're taking really really long steps... too long for your legs. You're reaching way out in front of you for that next step and as you're doing so BAM! your heel hits and your leg naturally brakes you. Try to avoid this. |
| Working my way down from 174 to 159 pounds. Currently back at 174. Darn T-day & stress... >:( |
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