Couch To 5k – Free Running Exercise Program For Couch Potatoes
Posted by Ed on August 4, 2010
Josh Clark invented a running program called Couch to 5k. While, I realize that this program has existed since 1996, it maybe new to you as it is to me. His training system aims to take the couch potato and slowly(and painlessly) get him/her prepared to run a 5k race. The first couple weeks are a mixture of running and walking.
The training is 9 weeks for about 20 minutes a session every other day.
While, preparing this post I realized how popular this program is. There are facebook groups, fan sites, pod casts, even a iphone and Android app dedicated to Josh Clark’s program.
The Program:
| 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:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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Brisk five-minute warmup walk, then do two repetitions of the following:
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| 4 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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| 5 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking. |
| 6 | Brisk five-minute warmup walk, then:
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Brisk five-minute warmup walk, then:
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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). |
My personal experience
I’ve come to the realization that everything I learned in public school, I need to relearn. Running is no exception. I developed a hate for running in high school. In HS gym class running was primarily about running as fast as you can for as far as you can. I felt terrible after each session.
Today, I am into my second week of this program an I am enjoying each run. It is hard work, and my first week I had to work through two quarter sized blisters on my heels (due to lousy running shoes). I feel good for the entire day though. Running in the morning gets the blood pumping and energizes me for the day.
Anyone else care to join in on the fun?
» Filed Under Health, Weight Loss
Your Health and Your Wealth – Fitness Impacts Wallet
Posted by Debt Destroyer on September 28, 2008
In the Sept 22, 2008 issue of Time magazine, there was an article which talked about how getting & staying fit could be worth tens or even hundreds of thousands of dollars.
The three main points of the article where:
- Lose weight – The avg annual out-of-pocket cost for diabetics is $454. ($12,000 for more sever cases)
- Stop Smoking – $100,000 can be saved by not buying cigarettes and investing the difference.
- Get Moving – The avg annual cost of heart disease is $606.
All excellent advice.
This article instantly reminded me of the 100 push-up challenge that is featured right here on The Happy Rock. If you haven’t, you should check it out. I tried it, and really liked it. In fact my wife & I did it together.
We made it through week 5 before being side-tracked. I stopped due to an arm injury(I don’t think it was caused by push-ups), and my wife decided that if I was taking a break so should she. But before we quit I was doing 60 pushups at once and she did close to 40. And we felt and looked great.
Although I’m no fitness expert, I don’t think 30 min of push-ups a week makes for a compete workout. So while we enjoyed doing them, we always made sure to also do other activities as well. And when I say “we” I mean me.
As you’ll recall from some earlier posts, I am an avid tennis player. If time allows I try to play at least twice a week during the summer and whenever I can the rest of the year. I also ride my bike to school, work and daycare. So hopefully I’m doing what I can to stay fit and am setting a good example for my kids to also lead an active lifestyle.
My wife could definitely improve in this area, she’ll be the first to admit it…after some coaxing (ice cream works good for coaxing her) 
I know she’s not alone.
Back in the days before our Government was bailing-out Wall Street, it started a program called Small Step which was designed to improve the health & well being of America by getting us to eat right and be active. The Small Step program provides a lot of simple things you can do to get in shape:
- (# 54) Play with your kids 30 minutes a day.
- (# 79) Don’t skip breakfast.
- (# 89) Park farther from destination and walk.
» Filed Under Fitness, Weight Loss
Eat Less Calories With These Simple Low Cost Tips
Posted by The Happy Rock on June 8, 2007
Since The Happy Rockette is a Registered Dietitian, I have special access to top notch food and nutrition information. Today I will start sharing that fountain of knowledge by introducing the first of hopefully many food and nutrition posts. I hope to even have a guest post or two.
To start we will attack how to cut some calories out of our diets through a few small changes to our eating habits. Rather than attempting fad diets or buying expensive ‘diet’ foods, develop habits that encourage healthy eating for the rest of your life. These were inspired by conversations that I have had with the The Happy Rockette over the years.
1. Use smaller plates - We feel compelled to fill our plates, but the proper sized portion size can look quite small on a large plate. The mental picture that food creates has an effect on how satisfied we will be. The same portion on a small plate looks like a lot more food and will mentally add to our satisfaction.
2. Remember that you don’t have to finish - Remind yourself that you don’t have to finish everything. Fight the compulsion to clean the plate, especially when you are full or don’t like the meal. Try leaving a bite of a sandwich and see how it feels. Take a box home from a restaurant, and have the rest for lunch tomorrow. It can be liberating.
3. Volumemetrics - The idea of volumemetrics is to replace calorie dense foods like white pasta with lower density foods like vegetables and fruit. The next time you make spaghetti, try cutting the amount of pasta and adding more vegetables. The dish will be smothered in sauce so you will barely notice the difference and the overall dish will contain less calories. Here is a reference article from the author of Volumetrics, Barbara Rolls, that goes into some more detail.
4. Drink before eating – Try drinking a glass of water 15 minutes before a meal. It takes up some space in your stomach which will help you to feel satisfied after fewer calories. I have heard that non-ice water is preferable, so that it doesn’t drastically lower your stomach temperature.
5. Have children – Try going out with your son or daughter and order one desert. How much of the desert do you really get to eat?
6. Eat Slower – Eating slower will help you to interpret the ‘I’m full’ signals from your body, rather than eating quickly only to realize ‘I’m stuffed’. For practice, try putting down your fork in between each bite.
7. Know Your Hunger Rhythm – Eat when you are hungry, not because it is time to eat. This usually means planning your meals around your hunger patterns.
8. Don’t skip meals – Skipping meals can cause gorging or snacking to ensue. Usually the snacking and gorging is done on calorie dense food which only compounds the problem. By planning all your meals you help keep your body satisfied, which in turn helps keep you in control.
» Filed Under Food, Health, Weight Loss
The Happy Rock is a dual writer personal finance and personal development community dedicated to creating positive change that propels us towards success.
