Couch to 5k

[Ironhide400]

http://www.coolrunning.com/engine/2/2_3/181.shtml

My wife and I have been doing this, and it works well! We just finished week 4 and are keeping with it. We were both worried about sore muscles, but it hasn't been too bad. I definitely suggest this program to get back into running, or even if you are just starting out.

[ladym123]

http://www.coolrunning.com/engine/2/2_3/181.shtml

My wife and I have been doing this, and it works well! We just finished week 4 and are keeping with it. We were both worried about sore muscles, but it hasn't been too bad. I definitely suggest this program to get back into running, or even if you are just starting out.

I refer you to my previous post:

Try a HIIT program!

If you haven't read about it before there are loads of websites with info on HIIT..... and its a really fast way to lose weight

You train at hi/low intensity, and workout is only about 20 mins in total! (including warmup/cool down)

You can use any form of exercise that gets you up to 90% heart rate i.e sprinting, jump rope, cycling etc. Then a recovery period ...which could just be a light jog or walk until heart rate comes down to about 40% then back into the high intensity etc.

After a 5 minute warm up and stretch, do 10 mins of HIIT (may be less to begin with as it's pretty intense) Then a 5 min cool down.

I used to do 30 secs of sprinting and about 90 of walking, but I am now trying out the 6/9 seconds program using a jump rope and it's a killer! 6 seconds of maximum effort followed by 9 seconds recovery... for 10 mins if I can make it. It sounds easy but don't be fooled

Really quick though so you can fit it into your day quite easily. They say you should do it every other day as it is anaerobic not aerobic and then you should do an aerobic session once a week if you want to add in the cardio.

Let me know how it goes if you try it out!

Yes it's awesome

[Ironhide400]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

[ladym123]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

I know I used to spend hours running when I was younger, but I just haven't the time or motivation anymore. This is much better for me, and you actually do lose weight really quickly if you stick to it a few times a week ;-)

[ladym123]

I might have to give that a try after I get done with the 5k. Jogging is too boring for me, so this sounds like it would be more my speed. Thanks!

I know I used to spend hours running when I was younger, but I just haven't the time or motivation anymore. This is much better for me, and you actually do lose weight really quickly if you stick to it a few times a week ;-)

Which reminds me...I must stick to it a few times a week!

[Ironhide400]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

[ladym123]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

well yeah naturally 8-)

Jump rope = less space needed too ;-)

[jack]

I was just thinking, and this will work well come this winter. Winter time means going back to the gym which can get boring after awhile. I will let you know the outcome, but if our VIP approves it, then it must be great! :roll:

well yeah naturally 8-)

Jump rope = less space needed too ;-)

send video please 8-) :mrgreen: .

[ladym123]

send video please 8-) :mrgreen: .

Lol Jack!

[jack]

send video please 8-) :mrgreen: .

Lol Jack!

oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:

[ladym123]

send video please 8-) :mrgreen: .

Lol Jack!

oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:

Maybe you'd be happier if I just set up a permanent 'reality tv' camera Jack ...just for you?

[jack]

send video please 8-) :mrgreen: .

Lol Jack!

oh and if and at any point you're using a trampoline, then see above. 8-) :mrgreen:

Maybe you'd be happier if I just set up a permanent 'reality tv' camera Jack ...just for you?

it could be my Christmas present8-) :mrgreen:

[ladym123]

it could be my Christmas present8-) :mrgreen:

Aw what a shame...I've already started knitting you a sweater!

Maybe next year :mrgreen:

[jack]

it could be my Christmas present8-) :mrgreen:

Aw what a shame...I've already started knitting you a sweater!

Maybe next year :mrgreen:

a sweater is good too. just promise, you'll be wearing only that.... when you give me my other present next year .

[squidfamily1]

My wife is still a big runner. We used to do the 5-10k runs the 7 mile bridge run in the keys and the occassional triathlon. Once I drop another 15 pounds i'll be back at it too.
I find the key to improving your run times is to schedule a 5k once a month that way you have a continuous time goal each month to train for.

[Ironhide400]

That sounds good and all squid, but running in cornfields sucks compared to running in the keys!
I might work up to the 5k a month. I would be tempted to try a triathlon if I could lose about 30 more pounds.

[squidfamily1]

That sounds good and all squid, but running in cornfields sucks compared to running in the keys!
I might work up to the 5k a month. I would be tempted to try a triathlon if I could lose about 30 more pounds.

that's only one race a year-the bridge run, the rest of the time we're in Sunny (hot & humid) South Florida. Running here has it's own set of obstacles too.
If you're a decent swimmer the triathlons can sometimes be easier because the run is shorter. Swim can be a real bitch though. If you're in the middle of a group you get beat up pretty good.

[Ironhide400]

I hit my first milestone in running! I jogged 20min straight!
It was a slow pace, about 12min miles, but I did it! Hopefully by the end of next week I will be up to 30min.
Since I started running and eating better, I have lost about 10lbs too!

[ladym123]

I hit my first milestone in running! I jogged 20min straight!
It was a slow pace, about 12min miles, but I did it! Hopefully by the end of next week I will be up to 30min.
Since I started running and eating better, I have lost about 10lbs too!

Well done Iron!

Were you really fat then lol? :roll:

[Ironhide400]

Thanks Lady!

According to my Dr., I am 35lbs overweight. He actually called me obese. :? If you look at the pics I posted in the pictures thread, I don't think I look obese do I?

[ladym123]

Thanks Lady!

According to my Dr., I am 35lbs overweight. He actually called me obese. :? If you look at the pics I posted in the pictures thread, I don't think I look obese do I?

Lol wtf do Dr's know anyway? :roll:

You can be skinny and obese anyway, it's all to do with muscle vs body fat. You look fine IMO though ;-)

Just stick with the HIIT ...I need too as well, I put on weight over the summer from sitting round the place doing sweet f.a!

In fact just moving would probably work wonders for me compared to what I have done the last 2 months lol!

Sometimes I think I'd rather be single and thin :roll:

[smoke]

This link is really good for beginners if you like having a goal to work towards.
http://www.halhigdon.com/5K%20Training/index.htm

[Ironhide400]

It is starting to get cold her in IL, and I was wondering if any of you had good suggestions for running in the cold? I am still new to the world of jogging. I am up to 5k though!!

[squidfamily1]

It is starting to get cold her in IL, and I was wondering if any of you had good suggestions for running in the cold? I am still new to the world of jogging. I am up to 5k though!!

yeah, don't do it.

[Ironhide400]

yeah, don't do it.

Unfortunately, I don't live in Florida, so that isn't an option for me.