Couch to 5K Check-In #5

C25K-Badge
WEEK 6!  Yes, we are on week 6 of Couch to 5k. I wonder how many of you are still around.  It’s gotten so quiet around here of late.  There a few regulars that I see check in here or on Facebook but not as many as the initial *Who wants to join us for C25K* post.  Where did everyone go?!  Regardless, I am so proud of you that stuck it through this long.  Go ahead and give me a shout-out, even if you are on a different week, even if you are at the beginning of the C25K program.  For those of you  on week 6, have you surprised yourself so far?  Go ahead, reach around and give yourself a big pat on the shoulder.

Week 5

(Day 1)
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)

(Day 2)
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)

(Day 3)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.

Week 6

(Day 1)
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)

(Day 2)
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)

(Day 3)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 22 minutes) with no walking.

Quite a few of you have asked me how to breathe when you run, for fear of hyperventilating and/or passing out. I totally understand this feeling, even after three years of running. Truthfully, I don’t get breathless until I have been running 20+ minutes and I have picked up my pace.

Over time, your body will become conditioned to running and your heart will get used to it. Really. It just might take three years like it did for me. JUST KIDDING!!! I don’t want to scare anyone OUT of running. Anyhoo, the best way to breathe while running is in through your nose and out through your mouth. Nice, deep inhales…..long exhales. The inhales bring much needed oxygen to your muscles, the exhales let it all out (there is probably a more scientific explanation than that but whatever).

Inhale through the nose, exhale through the mouth.

Go ahead, try it.

I have been known to take a whole run and concentrate on HOW I breathe vs HOW I run. The breathing is very important.

I don’t want any of you lovely ladies passing out on me.

Happy Running!

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  • Kristi

    I’ll chime in. I am still here, but no where near week 6 (glad this wasn’t a competition!) I was NOT a runner before. I did week 1 and was impressed with myself for getting through it.
    Week 2 was not as lucky. I struggled – but did it. So I decided to repeat week 2 before moving on. Good strategy as the second time with week 2 was much more successful.
    Then it was time for week 3. I was scared!!!! But I did it! I was very impressed with myself.
    So while I am not on the correct week – I am still doing it weekly and very proud of myself for actually completing it!

  • More Than A Mom

    I have 1 day left of week 4. Last wee I had a bit of tummy aches so I didn’t push to run. This week I’ll get back on track finishing w4d3 and making my way through week 5.

  • http://www.shrinkingjeans.net/ Karena @ Shrinking Jeans

    Glad to see others are still sticking around. I don’t tend to be on Facebook much – Twitter is where I hang my hat online :) But I’m still here, more determined than ever to see this through! I had week 6 day 1 today – it felt fantastic!

  • http://www.facebook.com/shari.feaster Shari Feaster

    Ive been bad about posting but Im here. Im working with Brooke in the mentor/mentee program and she has been nothing short of awesome! I think Im going to repeat Week 5 and maybe revisit Week 4. I know a lot of it is in my head but I feel I struggle with some of the intervals. I’m using a 5k app which is slightly different than the program you posted and Week 6 is an 8 minute run. I’m ok with going at my own pace and will continue to push myself to completion! I am happy to report that since starting the C25K program it has helped me lose 12.5 pounds! Overall I feel great, I catch myself wanting to run everywhere!
    Congrats to everyone participating!!!!

  • http://www.facebook.com/B.J.S.Wingard Bobbi Sharp Wingard

    I was sick for nearly two weeks so I’m just starting week 4 but I’m still in!

  • http://www.facebook.com/ahtipton Anne Howard Tipton

    Still here! I have definitely surprised myself. I probably haven’t run 20 straight minutes since middle school…which was a VERY ling time ago. :). Bari is my mentor, and she’s awesome. I’m ready for week 6. I am back on the road to losing weight, so that is great. Great news from the doctor this week….I get to quit taking blood pressure medication! I had been told I would probably have to keep taking it forever because family history is so heavy with high blood pressure. That alone is great motivation for me to keep going. I am feeling great now, and I’m ready to become a runner and lose some more weight to make sure I stay in shape. Thanks for this opportunity!

  • Shannon

    I’m still here too! I’m a few weeks back also (on week 4), but am still pushing. The main thing I’ve been trying to concentrate on is finishing the intervals. I found today really hard – going from 3 mins last week up to 5 mins. I’m finding that my legs feel pretty tired, could that just be insufficient water (I’m trying to drink more… But difficult)?

  • http://www.facebook.com/rachelle.murphy1 Rachelle Murphy

    Still here! Finishing W5D3 today! Feeling good so far. Been adding a few extra minutes on to most my runs. Registered for 2 half-marathons this summer so keeping my eyes on the prize! :)

  • Dawn R

    I have good news and sort-of-not good news. After reading the comments, my sort-of-not good news doesn’t seem so bad, because I am also a little behind. I only did one out of the three days last week so I’m repeating week 5. This is also where I have gotten “stuck” in the past. I keep repeating weeks until I feel I can move on. So, today I did day 1 again of week 5. The good news is that for the month of January I lost 9.2 pounds so something must be working right.

  • http://twitter.com/CaramelCurl Caramel Curl

    I am still hanging in there, a little behind, but truckin’ on. I really started to have issues with shinsplints on week 2/3, so I spent extra time repeating the week 3 workouts. I have now moved on to week 4, and it was not overwhelming at all. I don’t know if the link will work, but I posted about my last run :)
    http://caramelcurl.wordpress.com/2013/02/02/ninja-running-part-ii/