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:
- 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.
- 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!