From the couch to 5K. One run at a time, with all the numbers on the table.
The journey so far
8 weeks. 24 runs. 5K.
The program is Couch to 5K: three runs a week, with the running intervals getting a little longer each week. Each bar is one run, and its height shows the total minutes of running.
The plan, run by run
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Run by run
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Elevation profile
Relative elevation through the running intervals, measured from the start (0 m). Walking breaks are not included.
Pace per interval
Minutes per km. A lower bar means faster.
Heart rate and recovery
Peak heart rate in each interval, and how far it drops during the walk break after.
Cadence
Steps per minute in each interval.
Progress
Is it getting easier?
Averages for the running intervals in each run. The baseline is a test run I did before the program started. From week 2 I'm deliberately running slower to find a good flow, so the pace drops a little and the heart rate comes down with it.
Average heart rate in the intervals
Beats per minute.
Heart rate drop in the breaks
How many beats the heart rate drops from running to walking. Higher is better.
Nerd corner
For the data nerds
Efficiency, running dynamics, heart rate zones and the rest of what the watch and heart rate strap pick up. Open it if you like numbers.
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Nerd corner
For the data nerds
Efficiency, running dynamics, heart rate zones and the rest of what the watch and heart rate strap pick up. Open it if you like numbers.
Records
Efficiency factor
Metres covered per heartbeat in the running intervals (speed ÷ heart rate). If the number goes up, I'm getting fitter, whatever the pace.
Heart rate drift
Peak heart rate in the last three intervals minus the first three. Close to zero means the body handles the load.
Running dynamics
Measured by the heart rate strap, as averages for the running intervals. Running slower gives longer ground contact and a higher ratio, so these numbers should be read together with the pace.
Ground contact time
Milliseconds per step. Lower is usually more efficient.
Vertical oscillation
How much I bounce up and down, in cm.
Vertical ratio
Bounce divided by stride length. Lower means less energy goes upwards.
VO2 max
Garmin's estimate of how much oxygen my body can use, in ml per kg per minute. The watch shows whole numbers; the decimals come from the watch file.
Time in heart rate zones
The interval part of each run, split into Garmin's five zones based on a max heart rate of 193.
Power, training effect and VO2 max
Running power in the intervals and Garmin's own estimates for the whole run.
Since the couch
Totals for all the runs in the program, warm-up and cool-down included.
The log
Every run
The numbers cover only the interval part. Warm-up and cool-down are left out, and so are intervals I had to walk.
| Run | Intervals | Ran | Distance approx. | Pace | Avg HR | HR drop | Elev. gain | Cadence |
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Vlog
Follow along on YouTube
This is where I show how the runs actually feel: the good days, the tough ones, and everything between the couch and the finish line.
About the project
Why a lazybones?
