5k training plan

Couch to 5k Update #4

My training is coming along slowly. Perhaps a little too slowly, but I don’t want to overdo it and then not be able to run at all. I’ve come to peace with the fact that I will just be a slow runner. Such is life. Here are the previous posts about my training:

Couch To 5k

Couch to 5k Update

Couch to 5k Update #2

Off the Couch and Running

Couch to 5k Update #3

My goal right now is to do most of my running outside. The weather is getting better and I hate the treadmill. My current regret is really about how long it’s taking for me to get through the program. I want to 3 runs a week but it’s usually not feasible. Twice a week is about all I can do with all the other things I do. I know I should drop something (even if it’s just temporarily) but I really don’t want to…

Week 5

Sunday 1.15 miles on elliptical, followed by yoga
Monday Rest Day
Tuesday 2.5 miles on elliptical, followed by weight lifting
Wednesday 2.76 mile run outside (back at week 1)
Thursday Rest Day
Friday 1.25 mile swim
Saturday 1.75 miles on the elliptical and weight lifting


Week 6

Sunday 2.22 mile hike
Monday 2.40 mile run
Tuesday Rest Day
Wednesday 2.55 miles on the elliptical, weight lifting
Thursday Rest Day
Friday 3.39 miles
Saturday Weight lifting followed by the stairmaster

Like I stated above, I just can’t seem to get in enough runs! So I’m still on week 6…

Week 6 (again)

Sunday 1.21 miles elliptical, followed by yoga
Monday Rest Day
Tuesday Warrior Room!
Wednesday 1.125 mile swim
Thursday Rest Day
Friday Biked to work 14.62 miles
Saturday Weight lifting, followed by 1.10 miles on elliptical

On Friday, June 6th I biked to work after a few weeks off. I was working a half day because my bff Rachel was coming down to visit from Seattle and it was SO nice out how could I not bike? I parked at the park-and-ride and biked in. Starting at the park-and-ride makes the commute a little longer than when I start from Sellwood but not by too much. Even though it was only maybe 2 miles longer than what I had been doing before, I felt it. My back was a little fatigued and my seat was sore. I plugged along and didn’t go too fast. Here are the stats for the morning ride:

7.58 miles! Woohoo! I felt pretty good when I got to work and didn’t feel like my knees were going to hurt or my muscles were going to tighten up too much. I think it was a blessing that I only worked a half day and got to bike home before that happened! It was really warm out at noon when I left but not miserably hot. I took my time because I wasn’t in a rush to get home. HOW COOL IS THAT? I’m always hurrying. It was nice to just leisurely bike and stop to see the sights.

photo 3
I took it easy and my knees were much happier. The Springwater trail was pretty empty, too. Another plus for leaving work early! Here was my mileage for the ride back to the park-and-ride:

photo 1
photo 2

14.62 miles biked, 720 calories burned! Woohoo! I like seeing that higher number. I got cleaned up and then Rachel arrived and we were off for pedicures, grabbing take-out food and bringing it back to the house to relax. We sat outside on the deck with a bottle of wine and some dinner and just got caught up. It was nice to have some girl time. And it was even better when I woke up the next day and wasn’t SORE AT ALL!

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.

Screen shot 2014-02-22 at 7.35.32 PM

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!