Couch-to-5k Completed!

It would have been neat if I had blogged about my Couch-to-5k (c25k) experience starting at Week 1 – Day 1.  Instead, I’m starting at Week 9 – Day 3: Graduation day.  I won’t try to go back and remember how each week/day of the program went for me but I will say that the first 7 weeks were pretty good and then my feet started to hurt.  The foot pain was short-lived though but by week 8, my right ankle was sore and it would continue to bother me to this day.  I started c25k on 10/15/2010 and finished it today, 12/27/2010.  I stretched the last two weeks out into 3+ weeks because of the sore ankle, but I was determined to finish the program in 2010, and that I completed that goal.

C25k is an interval-based training program designed to get you off the couch and in-shape (enough) to run a 5k after about 9 weeks of training.  You run three times a week and by week 9, you’re running a solid 30 min run, with a 5-minute warm-up and a 5-minute cool-down for a total of 40 mins of exercise.  The program works well – I haven’t run in 20 years since I was on the high school track team when I was a freshman, but managed to get through the program without having to repeat any of the weeks as I’ve read some folks have done.

My immediate plan is to rest for about a week and see if the ankle will heal up on its own.  I hope it does.  After that, I have two or three options:

  1. Redo the c25k program but increase the run speeds from 5mph to 6mph.  My goal is to do a 5k in 30 minutes or less, so this is probably a good option because most of my c25k runs were at between 5 and 5.5 mph.  Once in a while I’d do a short stretch at 6mph, but that was pretty rare.
  2. Move on to the Bridge-to-10k program.  This is the “logical” next step.  The only problem is that I’m not sure that I really want to run 10k.  My goal is a sub-30 minute 5k, so maybe this isn’t the way to go.   I’ll have to think on it some.  🙂

For now I’ll rest the ankle and see how I feel in the next few days!


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