Hop on board the #c210k bandwagon!

29 Mar

Now that warmer temperatures are setting in and my race schedule has opened up a little, I have decided to get back on a training plan. Yesterday, I made the decision to start focusing on speed versus distance. Training for distance in the South Louisiana spring/summer heat just is not fun, and since I have never done a speed training program, I decided that was the plan I wanted to get on. I have done distance training plans for every distance from a 5k (when I first started running) through a marathon. And while I have done several speed drills in my run workouts, I have never put myself on a plan to specifically get faster and maintain that faster speed. Well, times are a-changin’!

After I made this decision, my friend, @RunNeicyRun, said she would get on board with me…except she wanted to go for distance while I worked on speed. No problemo! I modified the plan for each of us, based on our goals. And then I tweeted about it. And lots of people said they wanted to do it too!

And then I got excited! WOO HOO!

In fact, enough people wanted in on this sweet running action that I just decided to post the training logs here instead of e-mailing them out to everyone. So, here we go…


COUCH TO 10k (13-Week Plan)

If you are interested in mastering the DISTANCE, here are your training logs:
c210k DISTANCE Plan (.xls)
c210k DISTANCE Plan (.pdf)

For DISTANCE runners, on your plan, where is says “RUN”, keep in mind that this does NOT mean “SPRINT.” During your “RUN” intervals, run at a speed that you feel pushes you, but not at a speed that is so fast that you tire out and feel unable to complete the entire workout.

If you are interested in mastering the SPEED, here are your training logs:
c210k SPEED (.xls)
c210k SPEED (.pdf)

For SPEED runners, your speed run and easy run/tempo run paces are to be determined by you, based on your ability. Depending on the 10k goal time that you have in mind, you can use a site like this to help you determine what your target paces are.

If you are on Twitter, after you complete a work out, I encourage you to Tweet about it so that we can all encourage each other. Be sure and add the #c210k hashtag! You can also add a hashtag with the corresponding week and day that you are on. For example, here is what I Tweeted yesterday after completing the Week 1, Day 1 workout:

As I mentioned above, I got started on this program yesterday, but you can get going whenever you like and schedule your runs on whatever days work for you.

For the #RunLA fam…If you would like to participate in this as a group, you are more than welcome to! Day 1 and Day 2 workouts of each week will be done by you, on your schedule. We can all do the Day 3 workout together! I am planning to meet on Saturday mornings at 7:00AM at Milford Wampold Memorial Park on Stanford Avenue. This time/location is tentative and is certainly flexible. If you have any suggestions for a better time/location, please e-mail me. All runners are welcome (whether you are going for distance or speed) and I promise to stay with the last runner. So, whatever your ability, I can assure you that no one will be left behind!


And just for funsies, since I am totally ready to throw my body into a training cycle (full steam ahead!), I will also be incorporating a lower body AND core training program. I found some awesome plans over at Shrinking Jeans. I love that they are structured in such a way that they don’t feel overwhelming.

In addition to sticking with the above running program, at the end of the next 30 days, I will be able to do the following:
100 lunges*
100 squats
2:00 min burpees
2:00 min wall-sits
100 sit-ups
35 push-ups
2:30 min plank

*You’ll notice that lunges are not shown on the “Kick-Ass April” plan. Since lunges do wonders for my legs, I added these in. Each day, I will do the number of lunges equal to the number of squats listed on the workout.


I fully expect this to be a complete and total shock to my system. I have not done something like this in about a year and a half, but I am ready. I am MORE than ready to knock off the last of this baby weight, and I hope that we can achieve our goals together. My weight when I started the program yesterday was 159.5lb. My lowest weight ever as an adult was 129lb, but I looked too thin and I only maintained that for about a week. My realistic racing weight is around 135lb, so I am setting that as my weight goal. While I certainly do not expect to hit that target in the next 30 days, I am hoping to hit that by the end of this training cycle.

Lastly, to prove to all of you that I am doing this right along side of you, I will be adding a “LOGS” page to the top of this blog. Each day I will post my training log for the previous evening’s workout…even including my weight. GASP!

Well, I think that covers everything! Let’s get started!

So, are YOU with me? Let me know what plan you are doing and what your goals are! If you are on Twitter, leave your handle in the comment so that we can all cheer each other on!

36 Responses to “Hop on board the #c210k bandwagon!”

  1. jackie fruge at 11:58 AM #

    I’m with you. I need a favor though – can you email me the logs you posted because my work computer is blocking them. Blah…Our filter is a tad bit wonky. LOL. Thanks.

  2. SlowTrier at 12:07 PM #

    Yay! I’m super pumped about this. Exactly the thing I need to get faster. Question — “Speed run pace” = goal pace and “easy run/tempo run pace” = about where I’m running now. So if my goal is a 10k at 10:00/mile, I’d run the speed pace at 10:00/mile and the easy run at about 11:30-12:00?

    • katieRUNSthis at 12:11 PM #

      Yep! That’s right! The overall goal is to get your body to the point where 10:00min/mi is “comfortable” and 11:30-12:00min/mi is “slow” (for you). As always though, if you can push it, do so. Just make sure you finish the workout. Getting through the whole thing is important!

      • SlowTrier at 12:14 PM #

        Awesome! Thanks! Also, thanks for defining tempo run in your last post. I need a running dictionary!

  3. Mel at 12:10 PM #

    Hey! I ran my first 5k last weekend. I’ve been running off and on for a couple years since I’ve been in college and decided this would be the year I start taking it a little more “seriously.” I’m doing another 5k in a couple weeks and I’ve signed up for a 10k at the end of June. I’m SO doing this! Thanks for posting it!

    • katieRUNSthis at 1:03 PM #

      Great! So glad to have you running “with” us! 🙂 Taking yourself seriously makes all the difference in the world.

  4. Carrie at 12:15 PM #

    Wow, I can’t wait to read about your results! I’m kind of in awe at a 2:30 plank…to me 60 seconds feels like torture!

    • katieRUNSthis at 1:04 PM #

      Oh, I know, right? When I saw that plan, I was like, “There is no way I could do a plank that long!!” So, we’ll see!! 🙂

  5. Britni (@britni_01) at 12:39 PM #

    YAY!! So excited about this. I am also going to do the shrinkingjeans workouts too! I love the way you have it all organized. It appeals to my OCD! LOL

    Do you decide your speeds before/after you run or do you fill it in while you workout?
    And for warm ups/cool downs do you just do a super easy jog or walk?

    • katieRUNSthis at 1:05 PM #

      I am mega OCD too. I made my own worksheets to be slightly different than the ones linked above, so as to incorporate my strength training with the plans as well. You can see the version of the sheet I’m using here.

  6. I love this idea, and I’d love to join in! I’m interested in the speed workout. I’m slow! :c)

  7. Creative Cajun at 12:45 PM #

    I am going for some speed improvement, right now I’m stuck in the 12-13 minute/mile pace and it’s time to get a little bit faster. I also started working in some circuit training and bike riding because I have been severely lacking in any cross training or strength training the last few months. Good luck to everybody with your training!

    • katieRUNSthis at 1:07 PM #

      Keep up with the bike riding. Add that into this running program, and I can almost ASSURE you that you will reap benefits and get faster. My cross-training for this program will be cycling as well.

  8. rebeccajophotography at 1:00 PM #

    I’ve never seen the worksheets before… totally just printed them out!! Thanks!!!

    • katieRUNSthis at 1:06 PM #

      You’ve never seen these spreadsheets before because I just made them this morning!! LOL! 🙂

  9. RunNeicyRun at 3:05 PM #


    Now…how do I know what my speed is? I’m guessing I need more than just the Nike+iPod app, huh? lol

    (But I’m semi serious)

    • katieRUNSthis at 3:14 PM #

      Well, since you are doing the plan to master the distance, Neicy, your goal is to just RUN. Right now, you don’t need to be concerned with speed. You just need to get your body used to running again. So, on your “RUN” intervals, just run the best you can. As I said though, don’t sprint (I know how you do, Ms. Ma’am.)…you want to run fast enough to feel like you are working, but not so fast that you are overfatigued by the third interval. The goal is to complete the whole workout!

      • RunNeicyRun at 5:04 PM #


        Thank you! I was about to get 3 milion gadgets to be on my body, lol.

  10. Jamie at 3:08 PM #

    I’m gonna jump in on the shrinking jeans! I’ve wanted to do burpees in a non x-fit setting and the plan looks like a great challenge! I’m also trying to work on my run speed too but I have another plan for that. Anyway, I’m on board, too toot!!!

  11. descargar peliculas at 3:23 PM #

    Hey! Would you mind if I share your blog with my myspace group? There’s a lot of people that I think would really enjoy your content. Please let me know. Many thanks

  12. lissa at 4:27 PM #

    You are hardcore!! 🙂 You will do great with those goals!

    I just got myself back on a training plan TODAY… planning on doing a half on June 3rd -yikes!

    Lissa from Shrinking Jeans!

  13. fabbecky at 5:43 PM #

    Moving to NOLA this summer to get a job teaching… would I be able to join the #RunLA family then? And how?…

    Going to start the #c210k program tonight!

    • ernise at 10:01 AM #

      Anyone can join the #RunLA family! You don’t have to be in Louisiana, just that many of us are and it promotes running in Louisiana.

      Hop over to http://claimyourjourney.com/ to see what’s it all about!

      • katieRUNSthis at 11:14 AM #

        Also, if you are on Twitter, just search the hashtag #RunLA to hook up with other runners in Louisiana!

  14. fabbecky at 5:44 PM #

    Starting the program tonight! Going for distance over speed right now.

    I am moving to the New Orleans area this summer, would I be able to join the #RunLA group? and if so how? 🙂

  15. Erin Miller at 7:08 PM #

    Thanks, Katie! I’m doing the speed plan and I’m going to do the shrinking jeans plan too. My goal is to be a little faster and to switch up my runs a little. Thanks for motivating us all! @erintmiller

  16. Melanie at 9:18 PM #

    I am going to do your distance training but walking not running. My goal is to finish my first half marathon in November. Thank you for posting this! And I will definitely do the shrinking jeans training… I plan on still doing my cycle class on Mondays and Zumba on Wednesdays. 🙂

  17. I going to do my best at keeping up with the Kick-Ass April workouts!! I have another 5 pounds to my goal weight, although another 5 pounds on top of that would be awesome! I know when I’m done breastfeeding I’ll probably drop that last 5 pounds, but it still won’t hurt to do some toning!

  18. ernise at 10:02 AM #

    Great programs! I hope I’m cleared to run after Easter. If so, I’m going to start your speed program.

    • katieRUNSthis at 11:15 AM #

      Woot! Wait…”cleared to run”?? What happened!?

      • ernise at 4:58 PM #

        Terrible shin splints. I’ve been out since the RnRNOLA 1/2. They feel much better now though. No pain upon standing or taking the stairs. I’m going on vacation next week (to China!) and I’m hoping all be all good when I come back.

  19. runcourtneyrun at 10:27 AM #

    I’m in! Thanks for sharing 🙂 I’m checking out Sisterhood of the Shrinking Jeans right now and it looks like a pretty sweet blog. I’ll definitely be sharing this challenge with my readers.

  20. CajunRunner at 5:05 PM #

    Oh my girlfriend WHAT AN AWESOME POST! I read it through my email a few days ago and JUST KNEW I HAD to come back to this awesomeness! I am pumped about this and thanks for the printable logs. I can’t print them until Monday but will certainly do so. I am heading straight over to McMillanRunning to figure out my speed interval times, tempo times, easy times…so on so forth! Thank you so much for this wonderful post and C210K training plan! 🙂 I will def try to remember to post to twitter with the #c210K!! Going check that hashtag out now! YOU ROCK girlie!!!!


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