I started the Couch to 5K (C25K) on May 16. I HATED running. I dreaded every run day and I looked forward to the walking portion of the program, while spending my entire walking time feeling anxious about the running portion. About 6 weeks later, I am still running 3 days a week and can run for at least 20 min without stopping. And I actually enjoy it. I can’t believe how far I’ve come!
Week 1 (4 days): 60 sec run, 90 sec walk, repeat for for 20 min.
Yes I actually thought I might die during those 60 sec. I came home and told Chris that I didn’t think I could do the program because there was no way that I would ever be able to run 3 min, 5 min, 8 min, 10 min and absolutely no way would I ever be able to run 20 min straight. The program only has you do 3 days for each workout, but I did 4 days for the first few weeks so that I didn’t burn myself out.
Week 2 (4 days): 90 sec run, 2 min walk, repeat for 20 min.
Only very slightly better. I thought I still might die. I hated all 90 of those seconds and cherished the 2 min of walking. Still didn’t believe I could run more than I was already running.
Week 3 (4 days): Run 90 sec, walk 90 sec, run 3 min, walk 3 min, repeat one time.
This week was the week I always stopped in the program. I had started this program twice before. The first time I just quit at week 3 because I hated running for more than 90 sec. It wasn’t enjoyable and I didn’t get why anyone would torture themselves like that. I started 30 Day Shred and then P90X instead. Then I broke my toe and had to wait for that to heal. Then after a few months I tried the C25K for the second time and I ended up with peroneal tendonitis and in a walking boot for several weeks where I gained nearly 20 lbs due to a combined lack of exercise and emotional eating.
I changed my diet habits using ‘How to eat what you love, and love what you eat’. Basically eat when I want, what I want, but only if I was hungry and stop when I was satiated. It worked and I lost 15 of the 20 lbs I had gained. And then I decided with me being off work and the days being longer I could stick with the C25K program. I was determined to get past week 3.
And for the 3rd time with the program I still hated week 3. I absolutely hated running those 3 min. I did a 4 day of week 3 and then gladly moved onto week 4.
Week 4 (3 days): Run 3 min, walk 90 sec, run 5 min, walk 2.5 min, repeat one time.
Oh my gosh what a difference running longer than 3 min makes!! I hate the first 3 min of running, but after that it feels fantastic!!! I just wanted to keep running. I needed very little of the walking to ‘catch my breath’ and recover, and I would get excited about ‘getting’ to run again when the walking was over. I really felt like I might actually be able to finish the program!! I also realized that music makes a big difference in my motivation and mental ability to keep going—the podcast (DJ Beatsmith) for the program is really fantastic.
The only problem was that my ankle started hurting again. I had been running on the track at the gym and I think I was putting some extra pressure on the tendon. So I wrapped the ankle and took 5 days off from running. I did take walks with the kids and really focused on my gait to make sure my form was good for running again.
Week 5, Day 1: 5 min run, 3 min walk, 5 min run, 3 min walk, 5 min run
I decided to run outside exclusively to avoid any ankle issues. I noticed that I like the feeling of getting somewhere, which adds to my sense of accomplishment. I also have the challenge of some small hills through our neighborhood which will help if I ever want to run a real 5K. I am enjoying the running and after I hit 3 min I really believe I can run for a long time. Those first 3 min are still awful and I just want to quit, but I know that I will feel great by minute 4. I just wish I didn’t have to stop after only 5 min.
Week 5, Day 2: 8 min run, 5 min walk, 8 min run
Wow – I actually love running! It feels amazing to run for 8 min and the first 3 min seem to whiz by now. I can really feel how much better cardiovascular shape I’m in. I recover in only a minute or so.
Week 5, Day 3: 20 min run
I actually ran for 20 min straight and only walked for about 20 yards out of the entire run, which was right after I ran up a long hill. It felt amazing and I realized I hit a little bit of a wall around the 9 min mark and then again around the 17 min mark. If I just keep running, change the tempo of my music, or slow down a bit and focus on my breathing then I am able to push through fine. I felt absolutely amazing after this run and the idea of running for 30 min or more seems completely reasonable now. I can’t believe I ever thought I would NEVER be able to run for 20 min straight.
Week 6, Day 1: Run 5 min, walk 3 min, run 8 min, walk 3 min, run 5 min
This is a recovery run from the 20 min run the week before. I hate the first 3 min still and I despise only being able to run 5 min because 8 min feels so much better.
Week 6, Day 2: Run 10 min, walk 3 min, run 10 min
I hate the wall at 8.5-9 min mark that I seem to hit, but after that I just want to keep running. For this reason, I don’t love running 10 min and would prefer to do 12 or 15 min instead. I felt really great after the run tonight despite having to run on the treadmill for the first time in weeks because of the stormy weather. Running on a treadmill is slightly harder for me (I seem to wander a bit when I run and I can’t do that on the treadmill) because I watch the clock too much. I am on the home stretch now and can’t wait to see how the next few weeks go. I can’t believe I have learned to love running!
Next run on Sunday: Week 5, Day 3: Run 25 min
Week 7 (3 days): Run 25 min, Week 8 (3 days): Run 28 min, Week 9 (3 days): Run 30 min
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