Couch to 5K as a knitting pattern…

I’m doing the Couch to 5K this year – one of my New Year’s Resolutions this year was simple.

Become a runner.

Don’t know what Couch to 5K is? It’s basically a way to get yourself from being a fat slob on a sofa to being able to run 5 km in 8 weeks. The programme is incredibly easy to follow, and combines running and walking for various amounts of time to slowly increase your level of fitness.

Become like Jessica Ennis with Couch to 5K (or knit here for free!)
Become like Jessica Ennis with Couch to 5K (or knit her for free – click the picture!)

I did Week 1, Day 2 last night, and I realised something.

Couch to 5K is essentially a knitting pattern

Don’t believe me? Here, I will write it out in a way you’ll understand, the way that I am doing it.

Couch to 5K knitting pattern

Definitions:

We=week
D=day
R=run
W=walk
m=minutes
WU=warm up
CD=cool down

Pattern:

We1D1: 5m WU, *1m R, 1.5m W* rep from * to * 5 more times, 5m CD
We1D2: 5m WU, *1m R, 1.5m W* rep from * to * 7 more times, 5m CD
We1D3: 5m WU, *1m R, 1.5m W* rep from * to * 7 more times, 5m CD

We2D1: 5m WU, *1.5m R, 2m W* rep from * to * 3 more times, +1m R, 1m W+ rep from + to + once, 5m CD
We2D2: 5m WU, *1.5m R, 2m W* rep from * to * 3 more times, +1m R, 1m W+ rep from + to + once, 5m CD
We2D3: 5m WU, *1.5m R, 2m W* rep from * to * 5 more times, 5m CD

We3D1: 5m WU, 1.5m R, 1.5m W, *2.5m R, 2.5m W* rep from * to * once, 1.5m R, 1.5m W, 5m CD
We3D2: 5m WU, 1.5m R, 1.5m W, *2.5m R, 2.5m W* rep from * to * once, 1.5m R, 1.5m W, 5m CD
We3D3: 5m WU, 2m R, 2m W, *3m R, 3m W* rep from * to * once, 2m R, 2m W, 5m CD

We4D1: 5m WU, 3m R, 2m W, *4m R, 3m W* rep from * to * once, 3m R, 2m W, 5m CD
We4D2: 5m WU, 3m R, 2m W, *5m R, 3m W* rep from * to * once, 3m R, 2m W, 5m CD
We4D3: 5m WU, 3m R, 2m W, *5m R, 2m W* rep from * to * once, 3m R, 2m W, 5m CD

We5D1: 5m WU, 5m R, 3m W, 6m R, 3m W, 5m R, 5m CD
We5D2: 5m WU, 5m R, 3m W, 8m R, 3m W, 5m R, 5m CD
We5D3: 5m WU, 8m R, 5m W, 8m R, 5m CD

We6D1: 5m WU, 10m R, 5m W, 10m R, 5m CD
We6D2: 5m WU, 10m R, 3m W, 10m R, 5m CD
We6D3: 5m WU, 15m R, 3m W, 5m R, 5m CD

We7D1: 5m WU, 20m R, 5m CD
We7D2: 5m WU, 20m R, 5m CD
We7D3: 5m WU, 25m R, 5m CD

We8D1: 5m WU, 28m R, 5m CD
We8D1: 5m WU, 30m R, 5m CD
We8D1: 5m WU, 35m R, 5m CD

So, that’s it! This is recommended by the UK NHS – I’m not doing their programme, I have my own, which is what I’ve been written out – but this is a well known concept that apparently really works.

I feel great, and I would love it if you would join me if you feel like doing it. There is a group of us over on Ravelry who have just started, but don’t let being behind stop you – come over and join us.

Advice from Runners

I just want to share some advice I got when I bought my running shoes.

  1. Buy proper running shoes – especially if running on road. Running is a high impact sport that can have a strong effect on your joints, which can be mitigated with the proper equipment.
  2. Wait a day between each run. Your joints need a day to recuperate. When you are more experienced you can run everyday, but not at the beginning when you aren’t used to it.
  3. Always stretch before and after your run. The effect on your muscles will be reduced and you will hurt less!
  4. Make sure you rehydrate!

So, that’s it from me for now! Totally off-topic…until you remember that Couch to 5K is a knitting pattern!

Much love,

Corrie xx

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6 Responses to Couch to 5K as a knitting pattern…

  1. Alicia says:

    That… is hilarious. :) Best of luck with your resolution!

  2. I did couch-to5k a few years back. I’m now training for a half marathon!

    To your list, you might want to add “Buy a foam roller!” It’s an excellent way to massage out the sore muscles!

  3. wonderwhygal says:

    I’ve downloaded the app and am set to begin but by the time I return from barn chores, I’m whipped. Gaaaaaa

    I have a 5K set for Memorial Day. I had better get set.

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