I AM - A Runner - Going From Couch to 5K - Plan Included

I've haven't done serious cardio since high school. The mere thought of cardio makes me want to run in the opposite direction. It sounds kind of odd since it's literally the act that I'm proposing to do.

I wanted to get back into running because it's the only sure thing I know that accomplishes two things from my own history:

1. weight loss
2. weight maintenance

I set out to find my solution to ease my way back into the running world, eventually making it to my first 5k. The formulation is known as "Couch to 5k".

Basics

So here's the basics:

• There is some form of exercise at least 6 out of the 7 days of each week for 12 weeks.
• Start with 5 minutes of walking to warm up your body.
• "Rest" days: you will rest or do light to moderate cardio. 
• Light to moderate cardio includes: leisure walking, bike riding, etc.
• You HAVE to take at least one rest day to rest.
• Running days: start from short spurts of running and longer walks to eventually longer periods of running and spurts of walking.

My 12 Week Regimen

The following chart will show you the regimen I'm currently following:

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If you would like to get a copy of this exact plan please download it here, it is a .zip file with two jpg's of the plan above:

http://adf.ly/duPzf

I don't know why my chart above is discolored, but it turns out perfectly fine when you download it.

What To Do On Rest Days

You MUST take at least one rest day to actually rest. The days you see "rest or XT" on the chart, you can do the following:

• walk leisurely
• ride a bicycle
• light sports

Where Am I Right Now?

I'm only in week 2 as of 2/20/14. I haven't been following the chart per se because I've been doing this along with my brother. Whenever he has a day off, we go jogging. His days off aren't always the same.

I have to start doing my own thing. If I really want to see results in both weight loss and eventually my first 5k, I have to put forth effort the plan I had set out to do.

My leisure activity will most likely be riding a bicycle, it's the only activity I truly enjoy that I can make a habit.

How Do I Track My Progress?

My smartphone is my fitness friend. I use a combination of apps and a interval timer (which I'll talk about in a separate post.) The following apps are on my smartphone which can be downloaded in the Google store. I'm sure there is an equivalent or the same apps in the iTunes store as well.

• Runkeeper - to track all physical activites and connect to other apps/websites for recording purposes.
• Charity Miles - to raise money for charities while you get fit. It gives me incentive to move. You pick the charities they provide.

The idea is to record all progress to stay motivated and to see where there is room for improvement. I personally feel good when my fitness becomes a win-win situation. I win with better health. Others win because I'm raising money for charitable causes. Now that's nice.

There are other apps I use for the food part. I'll include that in the dietary blog post I have yet to put up.

How To Get Started

So now it's your turn:

1. Download the "Couch To 5k" file and print or upload to your smartphone for reference.
2. Download the apps mentioned in this post.
3. Decide what leisure activities you would like to do on "rest" days.
4. Get started, but be good to yourself...you don't want to hate running.

It Doesn't Have To Be Perfect - Listen To Your Body

You did everything on the checklist. It may be hard to accomplish day one perfectly, it's okay. I couldn't run the whole minute, I was so winded after 30 seconds. If you end up out of breath, slow down. Listen to your body. Even if it means, running, slowing down to a fast walk, then picking up the pace again...do it. You will eventually get used to it. Your endurance will increase with time.

What Are Your Experiences?

If you have followed this plan, let us know what you have experienced. Did you modify something to make this plan more effective for you? Please comment below.