1. 5 mile run in 57 minutes 2 mile walk
2. 40 minutes tae bo cardio 30 minutes tae bo abs

tomorrow is push up and sit up day.. SIGH.. it is not my favorite to do for sure. But I am getting stronger so that is great...

I have been doing some interval training, walk then run, walk then run, trying to build myself up. I am getting better, I can run farther and farther each week. I am up to about 17 push ups at a time, woo hoo, and I am doing the real ones, not the girl ones.

Any suggestions or training tips on the 5k would be appreciated

Originally Posted by 31089

1. 5 mile run in 57 minutes 2 mile walk
2. 40 minutes tae bo cardio 30 minutes tae bo abs

tomorrow is push up and sit up day.. SIGH.. it is not my favorite to do for sure. But I am getting stronger so that is great...

Great job hon! I don't like sit ups too. That's why I don't do them and only if I have to. Instead I focus on my core in Pilates and Yoga.

Originally Posted by 32387

I have been doing some interval training, walk then run, walk then run, trying to build myself up. I am getting better, I can run farther and farther each week. I am up to about 17 push ups at a time, woo hoo, and I am doing the real ones, not the girl ones.

Any suggestions or training tips on the 5k would be appreciated

Great job Laura! How are you liking buddyslim?

Laura, this is for you. I'm sure Kirsten has some tips for you as well. You are doing it right by doing interval training. This couch to 5K is just that!

The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.


A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.


Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

The Cool Running Couch to 5K program is now available for download in Active Trainer. It's the same program that has helped thousands of runners across the finish-line, published to your personal online training calendar. Active Trainer allows you to log your progress against the program.
Download Couch to 5K Online Training Plan | ActiveTrainer

The schedule
Bookmark this page so that you can easily return to check on your progress.
Week Workout 1 Workout 2 Workout 3
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

Brisk five-minute warmup walk, then do two repetitions of the following:

* Jog 200 yards (or 90 seconds)
* Walk 200 yards (or 90 seconds)
* Jog 400 yards (or 3 minutes)
* Walk 400 yards (or three minutes)

4 Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

Brisk five-minute warmup walk, then:

* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)
* Walk 1/4 mile (or 2-1/2 minutes)
* Jog 1/4 mile (or 3 minutes)
* Walk 1/8 mile (or 90 seconds)
* Jog 1/2 mile (or 5 minutes)

5 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)

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)

Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 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)

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)

Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).

Laura, you can download this plan:

Cool Running "Couch-to-5K" Running Plan | ActiveTrainer

I finished with all 4 hours in today. I'm soooooooooo tired!

Yep, got the weight, yoga,kickboxing and pilates in today.

I'm not going to promise myself anything. I do plan on getting a run in tomorrow morning. I hope I can fall asleep and get enough sleep which is a major problem for me.

Nancy great job on all you did...
waahoo.. so impressed as always
laura the plan Nancy posted is great. I did not have a plan when i started and did it a bit differently but it worked for me. here is how I did it.
First what is important find a pace that suits you. Don't go too fast.. that comes later. I started out with 500 yards.. Yep that is it.. All I could do and let me tell ya that was barely. I was huffing and puffing like the wolf from the story with the three little piggies..
then I walked the rest of the 3 miles. I do it every other day. A few times later I upped my running and just listened to my body. I just went farther and farther. The key is if you need to stop do so. Not a big deal. Walk 20 or 30 seconds. then back to running..
I just kept at it and it came fairly easy for me and i am happy to report that I can run 5 miles and did that within 5 weeks. So hang in there. Do not get discouraged. The key is listen to your body and push justa bit more every day...
as for me..... I am sad to report I did not work out even though I wrote I did. I planed on it for sure. But..... I fell asleep at 5 pm and slept through to 8 am this morning. Holy cow I never sleep this long. But lots of sleepless nights this week and not eating made me tired. I am happy to report I am happy today, feel great, strong and am eating.. waahoo

Thanks for the advice, I am going to try the couch to 5K plan, glad to know I started out right, and it is ok to go slow at first. I love buddyslim, so glad that I found it, I love the accountability and it has helped so much with sticking to my workouts.