Couch to 5K – Mama’s Way

The sun is shining.  It’s official, summer is here!  I don’t know about you, but when I see the sun, all I want to do is play outside.

For all of you mamas out there who are looking for a way to get in shape or feel stronger, I am challenging you to a 5K!

What is a 5K?  It is exactly 3.1 miles long.  For those living in the Seattle area, that is one lap around the outer gravel loop of Greenlake Park.

I know all of the excuses in the book, as I have said them myself.  I haven’t run in years.  I am out of shape.  I don’t have time.  My baby needs me.  I have to cook dinner.  It is raining.  My calves hurt.  I don’t have the right shoes.  I need to clean the house.  I am too tired.

“No one ever excused his way to success.” – Dave Del Dotto

I am here to tell you that you can complete a 5K.  Better yet, you will!

Here is what you will need:

1.   20-30 minutes, 3 days a week

2.  10 weeks prior to 5K race

3.  Properly fitting shoes

4.  An analog watch

5.  The ok from your doctor to start a training program

Yes, that is all you need!  Note: If I can complete 20 hours a week of Ironman training, with a 9 month old infant, you can complete 1.5 hours a week.  Mind over matter.

To get you to the 5K start line, I dug up a Couch to 5K training program that I used.  After graduating college, I started my first job  and ended up working 12+ hours a day, sitting at a desk.  I gained 10 pounds and didn’t run for at least a year.  A friend of mine at the Nike Running Club helped me put together a training program to get me back in the game.

WEEK 1:

Brisk 5 minute warm-up walk – 60 seconds walking followed by 90 seconds jogging for a total of 20 minutes

WEEK 2:

Brisk 5 minute warm-up walk – 60 seconds walking followed by 60 seconds jogging for a total of 20 minutes

WEEK 3:

Brisk 5 minute warm-up walk – 90 seconds walking followed by 90 seconds jogging for a total of 21 minutes

WEEK 4:

Brisk 5 minute warm-up walk – 90 seconds walking followed by 2 minutes running for a total of 21 minutes

WEEK 5:

Brisk 5 minute warm-up walk –  60 seconds walking followed by 2.5 minutes running for a total of 21 minutes

WEEK 6:

Brisk 5 minute warm-up walk – 30 seconds walking followed by 3 minutes running for a total of 25 minutes

WEEK 7:

Brisk 5 minute warm-up walk – 30 seconds walking followed by 4 minutes running for a total of 27 minutes

WEEK 8:

Brisk 5 minute warm-up walk – 30 seconds walking followed by 5 minutes running for a total of 28 minutes

WEEK 9:

Brisk 5 minute warm-up walk – 30 seconds walking followed by 6 minutes running for a total of 28 minutes

WEEK 10:

Brisk 5 minute warm-up walk – 30 seconds walking followed by 7 minutes running for a total of 30 minutes

After completing all 10 weeks of the training program, you will be ready for a 5K and you will be wearing one of these shiny medals before you know it!

Take good care and be well mamas!