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C2TT5K Report: Slow and Steady

Before we do a review of the first two weeks of my Couch to Turkey Trot 5K running plan, let’s do a quick recap for those who missed the first installment.

I’m a 50-something guy who spends too much time bonding with my leather sectional sofa and not enough being in motion. My sedentary lifestyle, combined with a love of comfort foods and lack of motivation to be fit doesn’t make for the healthiest of combinations.

That’s where C2TT5K comes in.

I want to run in the Turkey Trot 5K this Thanksgiving morning. Besides being a great family event, it’s GraceWorks’ biggest fundraiser of the year and goes a long way toward helping a lot of our neighbors in need in Williamson County.

Getting healthier while helping others is just the extra motivation I need to get off the couch. And I invite anyone else who feels the same to join me.

Now, two weeks closer to the Trot, I’m proud to say all is going well.

I started out by downloading the free C25K app by Zen Labs for my iPhone. It’s designed to take a beginning runner from the couch to a 5K in just eight weeks by gradually building the amount of run time each week.

For example, week one was a five-minute walking warmup followed by a minute of running, 90 seconds of walking, minute of running, etc. At the end, there’s a five-minute walking cool down for a total of 30 minutes. This is repeated three times during the week before moving onto the next stage. After eight weeks, the goal is to be running for 30 minutes which is around the time it takes to complete a 5K at a 10-minute pace (though I think it’ll take me much longer).

The app is extremely easy to use and focuses on run time instead of distance. This is great for me because my “run” is more like a “light jog”. I believe in the Mr. Tortoise approach until I get in better shape. Slow and steady. I’m all about completing the workout right now.

It tells you when it’s time to run or walk with a nice “we’ve turned off the seat belt sign” ding sound followed by a female voice calmly saying whether to run or walk. It allows for runners to crank up Spotify (or whatever music app you prefer) and it will reduce the music volume when it speaks.

The first workout went as anticipated — I was gassed after just jogging for a minute but made it through the workout. The soreness after was also anticipated but, two days later, I hit the road again. I’m adding a recovery day between runs and it has helped a lot.

The only thing different between the workouts from week one to week two is that 30 seconds is added to both the run and walk times. At the end of two weeks, I’m 1/4 of the way to my goal and feeling pretty good about it.

And, get this — I actually am looking forward to my runs. Seriously. I never thought I would ever admit to such a thing.

If this sounds good to you, it’s not too late to join Team C2TT5K.

Though there is just under seven weeks before the Turkey Trot 5K, and the full plan takes eight, anyone who is somewhat active can start with week two and be ready by Thanksgiving day.

I also invite everyone to join C2TT5K on FirstGiving and help raise money for GraceWorks. If felt led to donate to GraceWorks, you can do that here as well.

My motto the first two weeks has been something I read on the app at the end of my first workout — “No matter how slow you run, you’re still lapping everyone sitting on their couch.”

Look for another report after I hit the halfway mark in two weeks. Any questions? Leave a comment below or email

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