Couch To 5k

I signed up for a 5k!

It’s been a goal of mine for awhile. I’ve wanted to get back into running and I’ve also been wanting some kind of goal to work towards. It doesn’t have to be a huge goal (like Hood To Coast was) but something that I can focus on. When I first started running about 6 years ago, I never followed any kind of training program. I just ran/jogged/walked as my body allowed. Sure it probably wasn’t the most ideal plan but it worked.

This time around I’m going to give a plan a try. I’m currently fluctuating between 1.5 and 2 miles at a time. Usually there are walking breaks and I’m certainly NOT a fast runner when I do run. But after years of injuries and false starts I’m okay with being a slow runner. Being able to run at all is worth more to me than being fast. I no longer have that super silly drive to be faster than I know I should be!

So the 5k I signed up for is this summer. It’s hosted by the local Parks and Rec and they have a $5 series! It’s mainly for families but I like the price. $5 to run a 5k is right up my alley. That way if the time comes and I’m not able to run the whole thing I won’t feel to badly about walking part of it.


The Plan

I found a copy of the Couch to 5K plan here. I’m guessing that these three workouts are the running plans and other days of the week are cross-training and rest days–or at least that’s what I’ve seen in the past but it’s been ages since I looked at a running training plan.

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I’m going to use the plan as a jumping off point. I’m already kind of doing week 2 or so–when I run I usually do it for around 20-30 minutes tops. I am probably going to do this plan 2 days a week instead of the 3 because I know my body and running three days a week is pushing it right now.

I will keep the other cross-training workouts that are already a part of my regular gym schedule–swim one day a week and do yoga one day week. Once my elbow heals entirely I will return to weight lifting and probably do that twice a week. This is another lesson I’ve learned over the years–to be a good, healthy runner you need to lift weights too! The mistake I made years ago was neglecting that and my body was unbalanced and that lead to injury.

The 5k I signed up for is in mid-July. If it goes well, there’s one in August I’m considering signing up for as well. I don’t want to schedule too much stuff in August and September because I have a feeling that when it gets closer to the wedding my time will no longer be my own! Time will tell. Also, my friend Robyn agreed to run it with me so that will be fun!

Wish me luck!

Author: Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and

19 thoughts on “Couch To 5k”

  1. You totally got this. I run a 5k in about 45 minutes and that’s with no training and a lot of walking. I don’t want to underplay it, but I think this will be a snap for you.

    I totally get you on the goal thing. Last night we saw an interview with Mark Cuban who said his goal had been to retire by 35. I realized that for a long time we never set financial goals so we had nothing to work towards. It makes sense in all parts of our lives. I think we all know this, but we forget.

    1. Thanks for the support! And yes, I agree–it helps all aspects of life. I’ve been okay with saving money but do splurge here and there. Having a specific goal (like a honeymoon) to save money for has helped focus me and make me less likely to splurge.

  2. So excited for you that you are doing this! I’d recommend doing it 3x per week, but start from the very beginning, even if you think you are at a certain level. That way, you can build up… And yes, it’s recommended that you run those 3 days, but not ever consecutive days and do cross/strength training and or yoga on the others days and include 1-2 days of rest.

    I bought an app for $1.99, I believe. It’s awesome because it tells me when to run and when to walk. You just pick the day week and day you are on. Loved it. I’m going to start it again once my broken toe is healed. 😉

    I think the one I use is now called Ease into 5k. I love it!
    Carrie @ Season It Already! recently posted..Relevé

  3. Awesome. I started walking in 5Ks last year with my first one in April. I signed up for that 5K again, but this time I want to run it. I’m using Jeff Calloway’s Easy 5K training app. It actually uses your own music and changes the speed so you run either faster or slower.

    Good luck!
    Dot2Trot recently posted..Lettuce Tacos with Chicken & Salsa

  4. I’m using the couch to 5k app. I signed up for the Portland Shamrock Run. Every year I get roped into it & every year I regret it. The weathers just usually so gross! This will be my first year to attempt to run the majority of it.

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