Couch to 5k...and then 10k

paulkellypix

Hi All,

Have decided to try and get off the couch and do a 5k run in a moderatley modest time of 35 minutes - and then progress to a 10k run!

The diet has also begun - lots of protein, cutting back on carbs (no refined if possible) - no added sugar - no booze



Stats:
Male - 30 years - 240 lbs - BMI 33.2


Targets for November
35 mins on Treadmill - 5km - Avg Speed of 8.5kph - 85% goal attain
Weight - Down to 232lbs - BMI 32.4

Nov 2nd
20 mins on Treadmill - 2.41km - Avg Speed of 7.23kph - 72.3% of goal

Nov 3rd
35 mins on Treadmill - 4.5km- Avg Speed of 7.71kph - 77.1% goal attain

paulkellypix

Nov 5th
34 mins on Treadmill - 4.5km- Avg Speed of 7.92kph - 79.2% goal attain

paulkellypix

Nov 7th
35 mins Road Run - 5km- Avg Speed of 8.57kph- 85.7% goal attain

paulkellypix

Nov 10th
35 mins on Treadmill - 4.68km- Avg Speed of 8.03kph - 80.3% goal attain

paulkellypix

Nov 11th
35 mins on Treadmill - 4.78km- Avg Speed of 8.19kph - 81.9% goal attain

aye

There is a 5k race in Phoenix Park in December.

Might be a good goal to keep up the motivation.

http://www.donoreharriers.com/home_nav_9.html

Keep up the good work.

DU.LLAHAN

hey man im i the same boat as yourself i want to start running but not a clue where to start? i have a bmi of 33 and havent ran in 2 years. i did the 10 k 06 in a time of 60 mins without training but i was a stone lighter. This couch to 5 k you are doing how many times a week do you do that? are you primarily in the gym? any help will be greatly appeciated

paulkellypix

DU.LLAHAN wrote: »

hey man im i the same boat as yourself i want to start running but not a clue where to start? i have a bmi of 33 and havent ran in 2 years. i did the 10 k 06 in a time of 60 mins without training but i was a stone lighter. This couch to 5 k you are doing how many times a week do you do that? are you primarily in the gym? any help will be greatly appeciated

Hey

My schedule is as follows (so far) - mainly gym at lunchtime or straight after work:

Week 1:

Monday , Tuesday , Thursday (and Saturday if feeling good)
5 minute brisk walk to warm up (4.7mph)
1 min run (6.2mph)
2 min walk (4.7mph)
(do the run/walk cycle a total of 8 times
6 minute walk to warm down (decreasing from 4.7 to 4.4 gradually)
Total of 35 minutes

Week 2:

Monday , Tuesday , Thursday (and Saturday if feeling good)
5 minute brisk walk to warm up (4.7mph)
10 min run (5.5mph)
2 min walk (4.7mph)
4 min run (5.5mph)
1 min walk (4.7mph)
2 min run (5.5mph)
1 min walk (4.7mph)
3 min run (5.5mph)
1 min walk (4.7mph)
6 minute walk to warm down (decreasing from 4.7 to 4.4 gradually)

In week 3 I hope to increase the 2 and 3 minute runs from week to up to 4 and 6 minute runs. I will also look to introduce climbs etc. but probably not until week 5-6.

Overall aim is to run 5k in 26-28 mins.

Diet

Main Rules:
No booze - not a drop. Period.
No white bread or white pasta/rice.
No breakfast cereals
No potatoes
No added sugar or salt
No junk food (crisps/sweets etc)
No food after 7pm (or 4 hours before bedtime)


A typical day is as follows
Breakfast: 1 medium egg - soft boiled - slice wholemeal toast - small OJ
Lunch: 200g Low Fat Cottage Cheese, 2 slices wholemeal toast
Dinner: Lean Chicken / Fish (Grilled) - loads of green veg - brown wholegrain rice (small portion)

Snacks: Handful of Sultanas / Banana (1 of each per day)
Water: 5-6 pints a day
Tea: 3-4 mugs a day (no sugar - just splash milk)


Hope this helps.

DU.LLAHAN

paulkellypix wrote: »

Hey

My schedule is as follows (so far) - mainly gym at lunchtime or straight after work:

Week 1:

Monday , Tuesday , Thursday (and Saturday if feeling good)
5 minute brisk walk to warm up (4.7mph)
1 min run (6.2mph)
2 min walk (4.7mph)
(do the run/walk cycle a total of 8 times
6 minute walk to warm down (decreasing from 4.7 to 4.4 gradually)
Total of 35 minutes

Week 2:

Monday , Tuesday , Thursday (and Saturday if feeling good)
5 minute brisk walk to warm up (4.7mph)
10 min run (5.5mph)
2 min walk (4.7mph)
4 min run (5.5mph)
1 min walk (4.7mph)
2 min run (5.5mph)
1 min walk (4.7mph)
3 min run (5.5mph)
1 min walk (4.7mph)
6 minute walk to warm down (decreasing from 4.7 to 4.4 gradually)

In week 3 I hope to increase the 2 and 3 minute runs from week to up to 4 and 6 minute runs. I will also look to introduce climbs etc. but probably not until week 5-6.

Overall aim is to run 5k in 26-28 mins.

Diet

Main Rules:
No booze - not a drop. Period.
No white bread or white pasta/rice.
No breakfast cereals
No potatoes
No added sugar or salt
No junk food (crisps/sweets etc)
No food after 7pm (or 4 hours before bedtime)


A typical day is as follows
Breakfast: 1 medium egg - soft boiled - slice wholemeal toast - small OJ
Lunch: 200g Low Fat Cottage Cheese, 2 slices wholemeal toast
Dinner: Lean Chicken / Fish (Grilled) - loads of green veg - brown wholegrain rice (small portion)

Snacks: Handful of Sultanas / Banana (1 of each per day)
Water: 5-6 pints a day
Tea: 3-4 mugs a day (no sugar - just splash milk)


Hope this helps.

Thanks man thats a great help, i hope to doing something simliar next week best of luck with it and will look forward to reading ur thread on a regular basis

paulkellypix

Nov 13th
35 mins on Treadmill - 4.87km- Avg Speed of 8.36kph - 83.6% goal attain

paulkellypix

Slight hamstring strain last Saturday meant no training Sunday or Monday

Managed just 10 min run on Tuesday, but got 25 mins in on Wednesday.

Hoping to get back to 35 mins on Friday and back to normal next week.

Had a sneaky jump on the scales this morning - looking good, heading in the right direction.

Paul

paulkellypix

Hi All

Just to bring you up to date on my training.

I had a minor car accident in December which resulted in whip lash. So no training at all from 2nd December for 3 weeks. Ouch.

Then the Christmas festivities got in the way of a normal routine. But since 1st January I'm back on track.

Currently doing 5km on the treadmill in 40 minutes - am working on fitness levels at the moment.

Weight is flying off, now at 15st 12 which is down 18lbs from 3rd November when I started.

Will post more regular updates from now on!

dolliemix

Sorry to hear about the accident.

Are you still doing Couch to 5k?

I'm on Week 5. Doing my first 20 min run tomorrow!