Six Pack Habits

C25K beginner running

Week 3 down without any major issues, each week is a noticeable increase in difficulty so far, but nothing that cannot be overcome, consistency is the key as always.

Week 4 brings in a couple of 5 minute runs which is a big step up from the 3 minute runs of the 3rd week. I had switched to a treadmill for several runs due to some knee soreness caused by running on bitumen and concrete, so yesterday was my first run outside  for a couple of weeks and I noticed the difference pretty quickly. Read the rest of this entry

Well week 2 of the couch to 5k beginner running program is complete and now I am working my way through week 3. In fact tomorrow will be my 3rd and final run for week 3 before I move on to week 4.

In week 3 you will progress into longer running intervals than the previous weeks, which is all part of the ingenious plan to ease you gradually into running.

This week starts with the same 5 minute warm up walk as the previous weeks, followed by intervals of running/jogging and walking as follows.

1. 5 minute brisk walking as a warm up
2. Run/Jog for 90 seconds
3. Walk for 90 seconds
4. Run/Jog for 3 minutes
5. Walk for 3 minutes
6. Repeat steps 2 through 5 once more.
7. 5 minute cool down walk

Total time for week 3 workouts is 28 minutes. As per the previous weeks (and future ones) you can download a podcast from carli’s blog which will tell you when to run and when to walk etc, very handy to have on your ipod/phone while you workout.

I’m still here, still training, and still moving slowly forward in my quest for a six pack. I completed my 3 workouts for Week 1 of the C25K program, and am currently working on week 2 now.

This week the jogging periods are increased from 60 to 90 seconds and the walking is increased from 90 seconds to 2 minutes.

So the week 2 workout looks like this.

1. Warmup walk – 5 minutes
2. Jog/Run 90 seconds
3. Walk for 2 minutes – repeat steps 2 and 3 until you have completed 6 jog/run sets.
4. Cool down walk – 5 minutes

Total workout is still 30 minutes.

The difficulty is a slight increase over week 1, which is the whole idea of the program, slow steady progression to allow new runners to ease into it at a pace that is comfortable enough for most people. You don’t have to do it in 9 weeks, you can take longer if you need it, but rushing through it in less than 9 weeks is discouraged as the program is designed to allow the muscles and joints time to adapt to the new stresses associated with running.

I downloaded a podcast from the same place that I got the week 1 version, it’s great to have audio cues to tell you when to run and when to walk instead of constantly looking at my watch. The music isn’t exactly to my taste but that which doesn’t kill me only makes me stronger right? I might look around for other options as I know other people have created podcasts and mp3′s tailored for this

Best of luck with your C25K if you are following the program.

The last time I ran 5 kilometers (about 3 miles) would have been some time last century when I was still in the Military. These days I would struggle to run out of sight on a dark night. In the interest of completing new challenges I have decided to embark on the C25K aka the Couch to 5K program.

This program has been around for many years and to be honest I am not sure where it began, I first read about it on a site called Cool Running. The idea of the program is to take an unfit couch potato and have them running 5K or a total of 30 minutes of continuous running within 9 weeks. It is a gentle, gradual build up designed to offer steady progress for even the most out of shape person.

Week 1 is fairly simple, you walk briskly for 5 minutes to warm up, then you jog (or your best impersonation of a jog) for 60 seconds of jogging followed by 90 seconds of walking (for recovery) for a total of 8 sets. Finish up with a 5 minute cool down walk and you are done with the first workout in a total of about 30 minutes. This workout is performed 3 times on non consecutive days. eg Monday, Wednesday and Friday. That’s week 1, each week the running intervals become slightly longer until the 9th week where you should be able to run for 5 kilometers or for 30 minutes.

I completed my first workout this morning with my trusty training partner (3 year old German Shepherd) and actually found it reasonable easy despite the fact that I have not been running consistently for at least 12 years. Something that I found online that really helped me were these specially recorded podcasts that you can download here. the lady that owns this blog has a podcast for each week. Having some audio cues to tell you when to run and when to walk, and especially when you have finished make the whole workout so much easier and more efficient. The only downside is not being able to choose your own music, however I am sure if you are technically inclined you could make some with your own music.

Well that’s my new cardio for the next 9 weeks. There is a local 5k fun run in my city in August so that will be the  goal, should be easy enough as I am currently excited about the idea of running again. I even went out and bought some New Balance running shoes especially for this so I really need to commit to finishing the program to justify the expense.

Looking forward to week 2.

I’m not the biggest fan of fitness fads, I have seen a lot of fads come and go during my life, most of them are around for a few years and then disappear never to be heard of again. Anybody remember the Matrix Principle? (no, not the movie). When was the last time you saw anyone doing a Tae Bo class? Probably a while am I right? Something had to go to make room for all those Zumba classes. The point is, the majority of “fads” that are all the rage today will be forgotten in 5 or so years time, to be replaced with newer and more outrageous things to buy with only 3 easy payments of $39.95

If there is one fitness method that has stood the test of time, it would be good ole fashioned back to basics weight training. Why? because it actually does pretty much everything it claims to do. The only real downside to pumping iron is that it is damn hard work,  one thing it is not though is a quick fix, ask some of the millions of serious weight lifters if they are looking for a short term solution to their problems. You don’t need to look very far to find millions of examples of real people that achieved real results achieved through the lifting of weights.

And how do you think the athletes and models you see promoting the latest fad program or machine achieved the physiques they are displaying? I can tell you they more than likely did it by lifting weights along with hard work and discipline, not whatever method that they happen be promoting at that particular time.

I loved lifting weights when I was a teenager, I enthusiastically looked forward to each session and couldn’t wait to get started. Unfortunately once I joined the Army I didn’t have the time or energy for it and soon fell out of the habit. But I can tell you from experience that it can be addictive (in a good way) and that once you are hooked you could be on the road to a lifetime of good health and enjoyment.

One of the great things about weight training is that just about anyone can do it and see tangible benefits. It is not unusual to see people in their 60′s and 70′s hitting the weights regularly, and let me tell you something, they look fitter and healthier than a lot of inactive people half their age.

I have been lifting again now for about 3 years, however I have really lacked consistency, which is something I need to rectify. I recently signed up for another year of membership at my local gym (actually got 18 months for the price I usually pay for 12) so it is really important to me now to commit to training on a much more regular basis, consistency is the key after all.

Here is the routine I will be doing for the next few months at least. Read the rest of this entry