Couch Potato to 5k

[ELVIS]

week1 day2
distance:2.4miles
walk pace 14.10/mile
run pace 8.36/mile

Yale.... where you at brother?? dont tell me you suckered me into this and crapped out on me!

god bless.

[Jonny00GT]

http://community.active.com/thread/81129 is a good support group forum for 200+lb people getting into shape by running and most doing the C25K.

My wife just started the C25K, but she went ahead and jumped to week 3.

If you have an android phone, run keeper is a really cool app. Tracks you via GPS and you can set your desired work out and notification intervals, so if you set it to updated you every 5min or 1 mile, then it will tell you the time, speed, distance, etc. You can also set it up on runkeeper.com to auto post your runs and anyone in your "street team" also using it can see your progress, etc. (I have yet to do this part.) I'm sure there is something similar for the iPhone...

-Jonny

[YALE]

week1 day2
distance:2.4miles
walk pace 14.10/mile
run pace 8.36/mile

Yale.... where you at brother?? dont tell me you suckered me into this and crapped out on me!

god bless.

Hell no! I'm starting this week. It's been raining 6 of 7 days a week up here since I got the app. I'm waiting on a lower mud content to my trail of choice.

[ELVIS]

Hell no! I'm starting this week. It's been raining 6 of 7 days a week up here since I got the app. I'm waiting on a lower mud content to my trail of choice.

sweet bro!

i finished week one!!!!!! aka day 3 on the treadmill upstairs last night. i am way too clumsy to be running on a treadmill! plus the gps on the app doesnt work on the mill.

god bless.

[jfrog]

what would be a decent time for 5k? I am 5'9" 254#
this past saturday made the 5k just a bit over 30min
usually takes me about 40-45min on my own but with others running it made me keep a faster pace and better form. Think im addicted to running now.

[ceyko]

what would be a decent time for 5k? I am 5'9" 254#
this past saturday made the 5k just a bit over 30min
usually takes me about 40-45min on my own but with others running it made me keep a faster pace and better form. Think im addicted to running now.

IMHO, a great time is 15-18 minutes. A good time 18-23 minutes - 23-26 minutes is okay and above that....

...basically it really should not matter though if you're just getting started or are losing weight. Just over 30 minutes is great! I'm sure you noticed that you still passed A LOT of people.

Also understand that I've run all the times above, but these days I'm not matching any of my own criteria. You don't go from not running to running 5Ks in 20 minutes. Especially if you're in your 30s with kids, job, house and all that other junk. Goal number 1 in my opinion should be never to stop running and then try for faster and faster times from one 5K to another. i.e. a "just over 30 minutes) run, make your next goal to be under 30 minutes. Then try to knock off 30 seconds or so from one run to another each month. That's a full minute every 2 months.

Now, if you're single with nothing better to do, you should be able to shave 30 or more seconds every week or two with no problems. I'm thinking goals along the lines of people like me. Old, with kids...etc

[ELVIS]

week 2 day 1

5min warm up then 90 sec jogging, then 120secs walking for a total of 20 minutes,then 5 min cool down.

distance:1.8 miles
walk pace 13.57/mile
run pace 8.51/mile

god bless.

[Geor!]

week 2 day 1

5min warm up then 90 sec jogging, then 120secs walking for a total of 20 minutes,then 5 min cool down.

distance:1.8 miles
walk pace 13.57/mile
run pace 8.51/mile

god bless.

Sup nigga you don't drink no mo?

[ELVIS]

Sup cracka you don't drink no mo?

nigga please! lets make it happen next week. mama will be outta town.

god bless.

[Geor!]

cracka please! lets make it happen next week. mama will be outta town.

god bless.

I'm countin on you nigga. Gotta let dem bitches know I love em!!!

[jfrog]

IMHO, a great time is 15-18 minutes. A good time 18-23 minutes - 23-26 minutes is okay and above that....

...basically it really should not matter though if you're just getting started or are losing weight. Just over 30 minutes is great! I'm sure you noticed that you still passed A LOT of people.

Also understand that I've run all the times above, but these days I'm not matching any of my own criteria. You don't go from not running to running 5Ks in 20 minutes. Especially if you're in your 30s with kids, job, house and all that other junk. Goal number 1 in my opinion should be never to stop running and then try for faster and faster times from one 5K to another. i.e. a "just over 30 minutes) run, make your next goal to be under 30 minutes. Then try to knock off 30 seconds or so from one run to another each month. That's a full minute every 2 months.

Now, if you're single with nothing better to do, you should be able to shave 30 or more seconds every week or two with no problems. I'm thinking goals along the lines of people like me. Old, with kids...etc

yeah i just turned 38 and trying to stay young. The main problem like you said is setting aside time. luckily one of my 11yo twin girls likes to run with me so I have motivation to get her ready for track and sports. Looking forward to my twin boys who are 7 to join me in my 40's to keep the old man in shape. and yeah it did feel good to pass a lot of people, especially when i have a fear of failure

[jfrog]

what supplements are good for running? multivitamin and joint support? Im guessing creatine wouldnt benefit

[jdgregory84]

what supplements are good for running? multivitamin and joint support? Im guessing creatine wouldnt benefit

The best supplement for running IMO is the ability to clear your mind. I need to start running again, but when I was running 5 miles a few times a week, after the first mile or so I would literally go into some "beastmode" where I wasn't sore anymore. My breathing would regulate itself, and I'd make it a point to all-out sprint the last 1/4 mile and it felt like I was flying. Of course I didn't start out that way (and unfortunately I'm not like that now) but it got to that point for me, so I'm sure you can get there as well.

[ceyko]

what supplements are good for running? multivitamin and joint support? Im guessing creatine wouldnt benefit

Crap, there is something joint (bone) related that the wife takes that she says make s a huge difference for her. I'll ask her when she is back in town.

Otherwise, food and water are extremely important IMO. If I'm running and/or working out say, M,W,T,F,Sat I won't drink a single beer until Sun.

(about to flip flop on that...) Had a bad week at work last week, and we hit the bar for a few pitchers on Friday and I ran yesterday morning. It was really cool out too and I had a slight heat issue. Hydrating last minute does not really work well in my opinion.

[Jonny00GT]

Crap, there is something joint (bone) related that the wife takes that she says make s a huge difference for her. I'll ask her when she is back in town.

Glucosamine with Condroiten, most likely. That's the stuff that made my knee feel 1000% better 6yrs after my knee surgery. Good stuff!

-Jonny