Couch to 1 Mile
Week 1 – My Couch to 1 Mile Running Plan
Me run? I never have… I’ve wanted to for a long time. My biggest problem? Me!!
I have this total attitude that I can’t do it. Why? Because almost every time I have tried to do an exercise program, I have inflamed something and have had to stop. Last year I was being so good in going to a kickboxing class. I ended up injuring my shoulder and have been working through a frozen shoulder for the last year.
I have gained back all the weight I had lost in 2008. I feel like crap… I look like crap. I need to so something!
I decided to try this – but with a bit of a change. My goal is 1 mile not a 5K. I am not in a race to get there. I want to go slow and steady and actually make it there. So I will be altering this plan, but using it as my guideline.
Here is week one on the Couch to 5K program.
My week one:
Brisk walk for 5 minutes.
Then alternate 30 seconds of jogging & 90 seconds of walking for total of 20 minutes.
Once I can hit my 1 mile, then I’m hoping to go for 2 miles.
You aren’t supposed to do this everyday. You are supposed to only work on this three times a week. This was me this morning after my workout. My face is red… I am sweating up a storm… but I feel great.
I have a treadmill in my bedroom and I use that. I am far too embarrassed at this point to walk/run outside.
I used this Target Heart Rate Calculator from American Cancer Society to find my target heart rate. I just plugged in my age.
Mine should be 85-127
This target heart rate calculator from About.com seems more accurate. It is a full formula you go through to get your lower -higher exercise rate.
Mine comes out to 126-158
I didn’t check my heart rate the first week of exercise (but I should have)
Here is the week two that I’m supposed to be doing.
My Week 2 Plan
Brisk 5 minute walk to warm up
Alternate 60 seconds of jogging with 90 seconds of walking for total of 1 mile.
My heart rate was in the 180’s.
So I am going to stick with this same schedule next week. Like I said, I’m in no rush. Slow and steady wins the race right?
Here are some of my thoughts after my workouts this week.
Day 1 of Week 2.
I was all set today to do the 60 seconds of running then 90 seconds of walking for 20 minutes. It amazes me how out of shape I am. Well.. not really… I know how bad I am. But I didn’t do the full 20 minutes. I stopped at the 1 mile mark. I did the 5 min. warm up, then 60 seconds run, 90 seconds walk throughout though. It wasn’t so easy.
I don’t know if treadmills are all set the same. But this is what I’ve been doing. I know those of you who really run/jog will laugh, but it is what it is.
I set my treadmill on 3.2 to start my walk. Before the end of the warm up I walk between 3.4 – 3.6. For my jogging (slow jog for most of you) I was setting it at 5.0. I decided last week it was almost too slow, some of the steps my feet seem to scuff on the tread. Falling isn’t an option for me. lol
So I tried 6.0 and that was too fast. I have been doing 5.5 and that seems pretty good. But my last 6o seconds today I went back to the 5.0.
My breathing is my big thing. I get out of breath. My heart rate was about 160 after I was finished & doing my stretching exercises. I need to find that formula to figure out what my top rate should be. I know when I was young (20’s) my high heart rate was supposed to be 160 and it was always higher when I worked out. I don’t know if it should be the same or lower now that I’m 51 years old. ( I have since found the calculator… link above)
The other reason I stopped at 1 mile was because I was starting to feel dizzy.
Day 2 of Week 2
Today wasn’t as bad as 2 days ago. I didn’t feel dizzy. I did decide to slow back down to the 5.0 on the treadmill speed. But I took my heart rate as I was running and it was in the 180’s. That isn’t good.
Day 3 will be tomorrow.
I plan on keeping with this same routine next week. Until I get to the point that my breathing is under better control and my heart rate comes down a little bit. Then I will keep progressing.