My Transformation

Saturday, July 23, 2011

PRE-C25K

Today, someone asked about coming up with a schedule that would help an individual who TRULY wants to go from the COUCH to the 5K (C25K for programs go to ) but isn't fully there. Is there a PRE-C25K?!?


After looking around online, it didn't look like anything was in place. I'd have to imagine that there are MORE people who aren't there yet, so I decided to put this together to share with others who may be in that boat. Who knows, maybe my schedule will make it onto the C25K page!! ;)

For starters, anyone who has been sedentary may have trouble walking, so let's start there. You will need to do what you are most comfortable with. For some, that may be walking 5 minutes, for others, it may be 15, and still some could start out by doing 30 minutes of non-stop walking. Wherever you start, you need to build up weekly until you can do 30 minutes of walking three times per week. If you can only do 5 minutes, that's OKAY (it's better than NO minutes, right?). Do those 5 minutes three times a week giving yourself a day to rest in between (Sunday/Tuesday/Thursday, Monday/Wednesday/Friday, Tuesday/Thursday/Saturday, or Wednesday/Friday/Sunday). The next week increase it to 10 minutes. You can increase by 5 minute increments. After 6 weeks, you should be walking 30 minutes three times per week.


At this point, you are ready to add in some jogging. The C25K has you walk and then go right into your run. Personally, after the warm-up walk, I think it's important to stretch your muscles. You should do this BEFORE you begin your run/jog/walk and AFTER as well. If you need tips on stretching, let me know, and I will be happy to provide some for you.

Here is the schedule you should follow:

PRE-C25K SCHEDULE

Week 1 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 15 seconds of jogging with 2 minutes and 15 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

Week 2 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 30 seconds of jogging with 2 minutes of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

Week 3 - 3 times per week
Warm-up with a brisk 5 minute walk. Stretch. Then alternate 45 seconds of jogging with 1 minute and 45 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

After these 3 weeks of PRE-C25K, you should be READY to follow the program. Any questions, just ask!!

23 comments:

  1. Thank you for this. Is it okay to share it on my blog (with link/proper credit, of course)?

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  2. Absolutely, I would be honored! :)

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  3. I'll give you a link back once the post is done. I'll be posting it tomorrow from http://lifeasthefatfriend.blogspot.com/ That's also where I will be posting my updates, which will also be integrating this program. :)

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  4. Sounds great...I will check it out when I'm on my laptop!! :)

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  5. Here's the link to my post:
    http://lifeasthefatfriend.blogspot.com/2011/07/let-training-begin-pre-c25k.html

    I can't thank you enough!!

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  6. LOVE IT Deanna! Just trying to pay it forward however I can. I have said, and maintain, that if someone reaches out, I'm going to show them I'm there for them.

    I can't make them do workouts, I can't make them eat properly, but if someone says, "Hey, do you know ways for me to lose weight?" I'm going to make suggestions (nutrition, exercise, etc.)...then it is up to them to follow through!

    It CAN be done though...I'm proof of that! :)

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  7. Hey, would you mind if I shared this on my Sparkpeople page? I just started this today, and I think it is awesome that you put the "pre" program together.

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  8. I don't mind, but would you please put a link to the page. Thanks!! :)

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  9. Cheryl,

    I just started working on the walking and you mention the stretching, what should I be doing for that?

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  10. Is there an Iphone app for this like the C25K program bc that would be fantastic

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  11. I was just gonna ask that myself. It's hard to keep track of time when walking/jogging. Please make an iPhone app.

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  12. Thank you for your interest. An app is in the making!! :)

    @ghortnicto - During my stretch, I do things that stretch my calf, quads, and hamstrings. I change it every time, but I will incorporate that into the app if I can with specific moves! :)

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  13. Now I have to write a Pre-Pre C25k. :)

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    Replies
    1. I already wrote one...bend over put on your tennis shoes and get out of the house.

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  14. I actually have that coming too...along with a program. It will be released soon!! :)

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  15. I plan on doing this. You've been linked to from my blog, which only has a few viewers as it's personal, but hopefully more will try it and link. c:

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  16. Thank you...would love to hear your progress with it...I'm still working on a PRE program to this! :)

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  17. Thank you...would love to hear your progress with it...I'm still working on a PRE program to this! :)

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  18. I have failed at the C25K a few time because I am just not ready for it! I am very excited that I have found your pre C25k and am hoping it gets things going!

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  19. Thank you for this! I just tried w1d1 of the C25K program and wasn't quite able to complete it. I will definitely be starting with yours though. Thank you so much! You are awesome!

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  20. @Erin How did you do with it?

    @Anonymous I'm glad you were able to start here!! I can understand not being at the starting point suggested but there wasn't anything that seemed to help others get started.

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  21. This is a great program. Did you ever get that app going?

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    Replies
    1. Thank you!! It took a back seat to another app, but it is still in the making!!

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