Monday, October 15, 2012

Counting Calories and C25K

As you know, I've been doing couch to 5K. I think it is really working. Each week I think, "Holy sh*t I can't do this," and by the end of the week I'm thinking, "I'm making this run my b*tch!!" It keeps you in one place just long enough for you to get used to it but not quite long enough to get comfortable.

I have been counting my calories every day. I've been trying to eat 1200-1300 calories and trying to burn at least 500 calories above and beyond my normal activities. I've found it somewhat difficult to keep track of the calories when doing C25K because you have to figure out how long you've ran and how long you've walked. I figured if I'm having this problem, many of you might be having this problem as well. SOOOOOO I broke it down for you. Your welcome!

Below is the C25k plan I've been following and the calories burned each day. This is based on a 175 lb female. The walk speed is 3.5 miles per hour (17 min mile) and the run speed is 6.0 miles per hour (10 min mile). Each week you perform the combination of activities on 3 different days. The calories listed are for each day's walk/run. I suggest a rest break in between.


Week 1:
5 min warm-up walk
Alternate 60 seconds of jogging and 90 seconds of walking for 20 minutes
5 min cool down walk
Calories: 294

Week 2:
5 min warm-up walk
Alternate 90 sec jogging and 2 min walking for 20 min
5 min cool down walk
Calories: 328

Week 3:
5 min warm-up walk
2 reps of: 90 sec jog, 90 sec walk, 3 min jog, 3 min walk
5 min cool down walk
Calories: 292

Week 4:
5 min warm-up walk
3 min jog, 90 sec walk, 5 min jog, 2.5 min walk, 3 min jog, 90 sec walk, 5 min jog
5 min cool down
Calories: 394

Week 5:
5 min warm-up walk
5 min jog, 3 min walk, 5 min jog, 3 min walk, 5 min jog
5 min cool down walk
Calories: 379

Week 6:
5 min warm-up walk
5 min jog, 3 min walk, 8 min jog, 3 min walk, 5 min jog
5 min cool down walk
Calories: 433

Week 7:
5 min warm-up walk
2.5 mile run (about 25 min)
5 min cool down walk
calories: 518

Week 8:
5 min warm-up walk
2.75 mile run (about 28 min)
5 min cool down walk
Calories 572

Week 9:
5 min warm-up walk
3 mile run (about 30 min)
5 min cool down walk
Calories: 608

I HIGHLY suggest using the C25K app. It tells you exactly when to run and when to walk so you don't have to keep track of it yourself. If you are a treadmill runner, print off the above workout list and take it with you to the gym. It is VERY easy to get confused especially weeks 3-6.

It's fall in the Ozarks and it is absolutely beautiful here! I had the most amazing scenery on my run tonight. Check out this awesome tree. Hey now...I took this pic during my cool down...don't worry I wasn't slacking :)


Also check out my sweetazz socks! I am obsessed with the crazy random colors. Hey if I'm going to be running my ass off literally I'm gonna wear some fun shit! 

Hope you have a great week!!!

Love - KL

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