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
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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!
