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My Plan for a Sub-30 Minute 5K

Friday, March 04, 2011

I am only one run away from completing the Couch Potato to 5K program, and I can't believe it! I have been completing three 5Ks per week for the last several weeks, although I've been both walking and jogging according to the particulars of the program. Once I finish the CP25K I do plan to jog an entire 5K to see what kind of time I can put up--it'll probably be in the 33-34 minute range as I was recently able to do one in 35 minutes which included 5 minutes of walking.

Once I know where I'm at, I will then work very hard to complete a 5K in sub-30 but I plan to do so by doing a modified version of the CP25K focusing this time on speed. The first time through I walked and then jogged according to the program's intervals. This time I will walk and RUN, meaning I will keep a pace of 6.0-however fast I can run, according to the program's intervals. I was originally going to cycle back through the program and jog/run but I've come to think it's wiser to walk/run so that I can recover during each run and keep from over-stressing my body.

As far as the weekly schedule, here's what I have in mind:

Monday: Off
Tuesday: CP25K workout
Wednesday: Cross-train
Thursday: CP25K workout
Friday: Cross-train
Saturday: Endurance run--complete an entire 5K or more at a steady pace
Sunday: Cross-train

We'll have to see how it goes, but I do think this method will result in an increase of average speed and lead me to complete my goal of a sub-30 minute 5K.

Thanks for reading, hope you have a great day!

  Member Comments About This Blog Post:

MNCYCLIST 3/5/2011 2:59PM

    Thanks so much for your input, I'm going to have to think about what you've said and consider whether or not my plan is the best. All I know is that when I'm jogging I feel like I could go for a long time but I don't feel like I could run faster and keep going. Perhaps it's all in the mind! I don't know, I'll keep experimenting and with God's help and your, figure it out!

Thanks again,

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LALAFLOWERS 3/5/2011 11:32AM

    I know that for me, once I 'allowed' myself to walk inbetween faster runs, I find it harder to maintain a long run without walking... But, I'm getting back to it.

I do my 'speed' work on the track at school. I push hard for a lap, the jog half. This allows me to keep a continuous run, but still not over stress myself. I also only do once a week or so. More than that, it's too hard on my body.

Also, keep in mind, the more milage you put in, the faster you'll run. This is just putting in the miles, and enjoying the process!

Have fun increasing your speed....

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KAREN_NY 3/5/2011 8:09AM

    Sweet plan! I am in the middle of doing this too, repeating teh c25k with jogging speeds of 6.3mph on the treadmill. I had to repeat week 6 twice (ugh!) before I could nail it, but am feeling good now and ready to move on. I wonder if it would have been just as effective to use windsprint workouts to increase speed overall, but this was fun.
ROCK IT!!! emoticon

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CRYSBROWN1 3/5/2011 7:13AM

    You can definitely do it! When I did the couch to 5K program I started on the treadmill too. But once I started actually running outside I was way faster than the treadmill, you may surprise yourself that way too & you may already be capable of that sub 30 5K. Also, true what PRINCESSRUNNER7 said, races always make you runner faster!

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MNCYCLIST 3/4/2011 9:38PM

    Yeah, I signed up for one on April 30 and one on May 14, both 5Ks. Thanks for the comment!

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    Have you signed up for a race? I typically run faster on race day than in training. It must be the excitement and adrenaline of the race. Great job with your training!

emoticon emoticon

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CP25K--Week 9, Day 2 is Done!

Thursday, March 03, 2011

I can't believe I'm almost done with the program but I'm only one run away! It was 25 degrees and overcast today, but no snow, so I jogged outside. I walked for 10 min, jogged for 30, cooled down for 9 and covered a total of 4.0 miles. Not exactly lightening fast but it was awesome for me. Once I'm done with the program, hopefully Saturday, I'll cycle back through and work on picking up the pace. For now, I'm glad simply to be jogging at all!

Hope you have a great day.


"CP25K" Week 9, Day 1 in the Bag!

Wednesday, March 02, 2011

Yesterday I started the final day of the Couch Potato to 5K Program, and I can't believe it! It's been a long hard journey getting here and now I'm only to jogs away from finishing. It was warm yesterday, 34 degrees, so I jogged outside and was able to do 3.2 miles in 35:35. I warmed up at the house and then started off jogging, finishing up with a 5 minute cool down walk. For me that was a very good time and gives me confidence that I'll be able to go sub-30 at my first official 5K on April 30.

I also gave some thought yesterday as to what to do next. I knew that I would go through the program again but this time to work on speed but I had been planning to do the intervals in a jog/run fashion. The more I thought about this, though, I realized that I'm really not in good enough shape to do that and if I do I will over-train and possibly hurt myself. So what I've decided to do instead is to walk/run. For example, here's how I'll do the first week:

Warm up 5 min
Run 1 min--6.0 or faster
Walk 1.5 min--3.5 or so, nice and slow
Repeat according to the program

This will give me enough time to cool down and recover between runs and eventually help me to increase my speed and endurance--at least that's what I think!

Thanks for reading, hope you have a great day!

  Member Comments About This Blog Post:

WMMCCRORY 3/2/2011 8:32PM

    Great job being almost done! I just started week 2 so I have a while to go. I have also thought about redoing the program with faster speeds because I really want to be able to run a consistent 10 minute mile. Good luck! :)

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MANDYH0506 3/2/2011 10:12AM

    Whoohoo! Way to go MNCYCLIST! I have just started the C25K program this week, so I see your sucesses as inspiration. Honestly, I had not thought past doing my May 7th 5K, so I like your idea of resuming the program again and working on speed/endurance. I just might follow your lead. Keep it up!

Comment edited on: 3/2/2011 10:13:19 AM

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Slight Hamstring Pain Today

Tuesday, March 01, 2011

This morning I woke up feeling a little pain in my hamstring, from the back of my right knee up about 10 inches. I'm due to complete a 30 minute jog today but we'll have to see how it goes. I plan to warm my legs up on my indoor bike trainer for 10-15 minutes and then stretch for about the same amount of time. If that doesn't loosen it up at all I'll just take the day off and go at it another day!

Any thoughts or suggestions? Thanks in advance, have a great day!


Jogging: CP25K Week 8--DONE and I Can't Believe it!

Monday, February 28, 2011

Last year I tried to do the "Couch Potato to 5K" program but failed due to shin splints. This year I decided to try it again and yet I started to develop shin splints again. As cycling is my main sport and as I didn't want to risk an off season injury, I decided to hang up the idea of jogging and just walk and use the elliptical instead.

But after about four weeks of brisk walking and using the elliptical, I decided to see if I could jog for a few minutes and I ended up jogging for 5 minutes followed by another 3 later in my workout and I realized that all the walking and elliptical had actually prepared my body for greater stresses.

So I re-entered the "CP25K" program at week three and repeated each week until I was ready to move on, regardless of what the program called for. By the time I reached week 5 I was able to complete the program exactly as it's designed and, as the title of this blog proclaims, I just finished week 8!

I can't believe it. I've always HATED running, and I mean hated. But now I see that the reason was I always pushed too far too fast and my body rebelled against me. Now I can't wait to get to my next run each day and I find jogging for 28 minutes--which is what the program has you do in week 8--to be easy.

So starting tomorrow I commence the final three jogs of the program: warm up for 5 min, jog for 30, cool down. After that I plan to cycle back through the program and work on speed rather than endurance. For example, here's my plan for repeating the first week:

Warm up walk: 5 min
Warm up jog: 5 min @ 5.0 mph
Intervals: 6.0 mph for 1 min, 5.0 for 1.5 min--repeat to the 20 min mark
Cool down jog: 5 min @ 5.0 mph
Cool down walk: 5 min

I hope this works for me, I'd love to hear any suggestions or feedback you might have. Hope you have a great day!

  Member Comments About This Blog Post:

CHERWHOAH 2/28/2011 5:17PM

    Congratulations! that's really great! i hated running too. I'm glad you're making such great progress!

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SKABABY 2/28/2011 11:22AM


I bet those new asics helped also!

Keep up the good work!!!

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