Couch to Runner in 20 weeks

I finally finished what I started many many months ago, 4 to be exact.
Yes me, I went from sitting on the couch to running my First 10k this past Sunday, all thanks to the 13-week walk/run plan.
I'd like to take you back to my very first post, running for for 1min and 30sec and walking 3minutes repeating 9 times was a struggle. Can you believe that ... a struggle, now that just seems silly I ran 10k and felt great the whole time. 


Many times I wanted to call it quits, many times I had to repeat session, many times I didn't think I could do it. 


Sometime I had Ankle Pain, sometimes I had Shin Pain, sometimes there was calf pain and then there were Shin Splints, which made me take 2 weeks of running.

Since I took up running in midst of the Canadian Winter running was done on the treadmill 3 times a week.
Runs were squeezed in after coming home from work before making dinner for the Family or even late at night. 
Once Spring came around I took my running outside and made a new running friend Dennis (aka Garmin), which helped me track my km's, pace, time and even Calories burned.
There were even some lunch time runs and early morning runs. 

I have discovered so many running blogs and healthy living blogs and have made many friends and I am so grateful for each and everyone of you. I have learn so much from all of you and received to much support. 

Many times I wondered if this day would ever come, was I meant to be a runner? 
Or is this just not me? I have NEVER ever been a physical person why would I NOW at 37 become a runner?  

I am proof that this plans works, IF I can learn how to run anyone can. 
In a later post I will go over the plan I followed and outline all the things that have taken me from a walker to a runner. 


in 4 months I have:

• gone from walker to runner 
• lost a total of 17lbs 
• went from a size 8 jeans to a size 4 
• went down 2 bra sizes 

 taken December 30th, 2009

 

taken May 2nd, 2010 

I don't run

About a month ago I had this crazy idea to run a Marathon in 2010 (probably right after I watched the Biggest Loser, where they have to run a Marathon) ... however after talking to my husband and friends I quickly realized that it truly was a crazy idea.  

First I don't run, never have... maybe running to sale at Lululemon or the Gap BUT even then that would be questionable.

Second I've never been into sports. I hated Gym Class in HighSchool.

Third it takes a lot of commitment and time, which a mom of two kids who works full time doesn't have a lot of.
Fourth I could use to loose some weight ... who are we kidding with this extra weight I wont be running a Marathon... I think I would probably need to loose 10-15lbs or maybe even 20lbs... my weight right now is around the 145lbs.


But I'm up for the challenge... I don't know if I will be able to run a Marathon in 2010, maybe a Half Marathon is more realistic, even that seems really scary right now.

For the past 3 weeks I've been doing the Couch to 5K plan on the treadmill, a Podcast by Robert Ullrey on itunes.  I like his music and the fact that he tells me when to walk and when to run.  The only problem I have found is that most sessions are less then 30mins including a 5min warm up and a 5min cool down, I don't find that I get a good workout and have been adding 15-20 extra minutes of walking.
After doing some research I decided to order a copy of The Beginning to Runner's Handbook , it is a 13 week Walk/Run and by the end I should be running 10k. The book should be here any day.
I was itching to get started yesterday and needed to burn off all the Milka Chocolate I consumed over Christmas, I found the plan on Rachael's Blog , and decided to get started on Week 3 session 1 since I had done wk3 of the Couch to 5k plan.


Week 3 Session 1
5 minute warm up 
Run for 1minute and 30seconds and walk 3minutes and 30seconds (repeat 9 times/45minutes) 
5 minute cool down
5.42km in 55minutes
... I was exhausted when I got of the treadmill and a couple of times I almost gave up but I'm glad I stuck in there and completed the session... I must say I missed Roberts voice cheering me.
BOY was supper HANGRY after my 'run'.

Here is the complete plan;

Week 1
Session 1 (35 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 7 times.
Session 2 (40 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 8 times.
Session 3 (40 minutes) Run 30 seconds. Walk 4 minutes and 30 seconds. Do this 8 times.

Week 2
Session 1 (45 minutes) Run 1 minute. Walk 4 minutes. Do this 9 times.
Session 2 (40 minutes) Run 1 minute. Walk 4 minutes. Do this 8 times.
Session 3 (40 minutes) Run 1 minute. Walk 4 minutes. Do this 8 times.

Week 3
Session 1 (50 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 10 times.

Session 2 (40 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 8 times.
Session 3 (50 minutes) Run 1 minute and 30 seconds. Walk 3 minutes and 30 seconds. Do this 10 times.

Week 4
Session 1 (55 minutes) Run 2 minutes. Walk 3 minutes. Do this 11 times.
Session 2 (45 minutes) Run 2 minutes. Walk 3 minutes. Do this 9 times.
Session 3 (50 minutes) Run 2 minutes. Walk 3 minutes. Do this 10 times.

Week 5
Session 1 (60 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 12 times.
Session 2 (50 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 10 times.
Session 3 (50 minutes) Run 2 minutes and 30 seconds. Walk 2 minutes and 30 seconds. Do this 10 times.

Week 6
Session 1 (65 minutes) Run 3 minutes. Walk 2 minutes. Do this 13 times.
Session 2 (50 minutes) Run 3 minutes. Walk 2 minutes. Do this 10 times.
Session 3 (55 minutes) Run 3 minutes. Walk 2 minutes. Do this 11 times.

Week 7
Session 1 (60 minutes) Run 4 minutes. Walk 2 minutes. Do this 10 times.
Session 2 (54 minutes) Run 4 minutes. Walk 2 minutes. Do this 9 times.
Session 3 (54 minutes) Run 4 minutes. Walk 2 minutes. Do this 9 times.

Week 8
Session 1 (60 minutes) Run 5 minutes. Walk 1 minute. Do this 10 times.
Session 2 (48 minutes) Run 5 minutes. Walk 1 minute. Do this 8 times.
Session 3 (54 minutes) Run 5 minutes. Walk 1 minute. Do this 9 times.

Week 9
Session 1 (63 minutes) Run 7 minutes. Walk 2 minutes. Do this 7 times.
Session 2 (54 minutes) Run 7 minutes. Walk 2 minutes. Do this 6 times.
Session 3 (50 minutes) Run 7 minutes. Walk 2 minutes. Do this 5 times.

Week 10
Session 1 (44 minutes) Run 10 minutes. Walk 1 minute. Do this 4 times.
Session 2 (41 minutes) Run 20 minutes. Walk 1 minute. Run 20 minutes.
Session 3 (45 minutes) Run 22 minutes. Walk 1 minute. Run 22 minutes.

Week 11
Session 1 (51 minutes) Run 25 minutes. Walk 1 minute. Run 25 minutes.
Session 2 (56 minutes) Run 30 minutes. Walk 1 minute. Run 25 minutes.
Session 3 (51 minutes) Run 40 minutes. Walk 1 minute. Run 10 minutes.

Week 12
Session 1 (66 minutes) Run 45 minutes. Walk 1 minute. Run 20 minutes.
Session 2 (66 minutes) Run 50 minutes. Walk 1 minute. Run 15 minutes.
Session 3 (45 minutes) Run 45 minutes.

Week 13
Session 1 (50 minutes) Run 50 minutes.
Session 2 (40 minutes) Run 40 minutes.
Session 3 (60 minutes) Complete your first 10-k event (if this is your goal) or run 60 minutes