Couch to 5K - Question?
teeseeytopcat
Posts: 51 Member
Can folks offer any experience, positive or negative about this plan? I've done week 1, day 1 today on my treadmill. I'm almost 60 & have lost 30 pounds since April & am now walking about 5 miles 4 times per week. I'd like to try running now!
Thanks
Thanks
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Replies
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The plan is great for building up your bodies ability, but most importantly your confidence in how far/fast you can run.
Interval training (ie. running/walking) has been found to build up your fitness fast.
Week 5 is the tough one; google it and you'll find heaps of advice, as well as lots of friendly advice on here I'm sure.
My tips:
1. Don't be afraid to repeat days (although I only repeat days which I have failed until I succeed).
2. Slow it down if you need to. Some people suggest walking for 30 seconds when you're in the middle of a run that you don't feel you can finish, but I have found for me especially on a treadmill (as I can control the speed better) that it is better if I slow down the whole run but continuously run. That's what I did for W5 D3, and whilst I only made 2 km in 20 minutes I still ran for 20 minutes -which gave me a much higher sense of achievement than if I had to have a walking interval in between. I then just slowly increased my speed knowing that I could run for 20 minutes as I did it the day before.
3. If you do fail at a workout DO NOT beat your self up about it. How I see it is a failure shows me where I'm at physically. And that's the level I should push at until I'm better.
4. Take the rest days, injuries suck.
5. For running in general I have read that you should do static stretches beforehand, only afterwards. -I could be wrong though so other MFP peeps please correct me on this or any of my other tips.
6. Do the cool downs, you'll recover faster (less injuries)
7. I find for me that my daily target for calories is perfect, ie if I go for 3 or more days 100 calories lower than this then I start to feel really out of sorts, light headed etc, so I make sure that I eat back calories to give my body the fuel it needs; but you'll have to work out what's right for you.
And above all Go for it! -and report back on your progress please0 -
I have been doing it slowly over the past few months and I just did week 8 day 1 today! I was never a runner before this program so I am super happy about it. I always thought I had bad knees, but when you take it slow and build up, your body goes along with it. If I ever feel knee pain, I take the next day off, no matter what. I also do leg exercises once or twice every week (squats, lunges, hip abduction etc.) so that I am strengthening my supporting muscles as I go. I find that this helps me with the running. I jog really slowly but it doesn't even matter. I feel happy and accomplished at the end of every run, and my plan is to keep running at weeks 6-8 and run a 5k in the spring!
Good luck!0 -
We did this back in the spring and early summer and we now run right around 15 miles a week most weeks. We run exclusively outdoors. We had no trouble with injuries. We did start some resistance training after we finished the program to help build leg strength and further reduce the risk of injury. Good luck!0
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I used it about 20 months ago, took 12 weeks to complete rather than the 9 weeks it's designed for. Partly that was just fititng the sessions in, but one week I repeated as a confidence builder.
I did a half marathon just over two months ago and aiming for more HMs next year0 -
I have graduated from this program and my advice is to take a day off in between to recover, do your warm up and cool downs. Don't worry about speed focus on your form and endurance. Don't be scared to repeat days, it's not a race to the end. I started this program after being frustrated with a back injury, with the ok from my doctor and chiropractor and it has done me a world of good. I am now running a 5k without stopping 2 to 3 times a week outdoors even in the snow and I love it. My back is stronger than ever! Keep at it at your own pace and remember it's more mental than physical, I strongly recommend telling yourself along the way how much of a champ you are and you got this!0
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What everybody above me said! Stretching is a good thing, especially after a run. So if you find you're stiffening up afterward, don't skimp on the stretching0
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It's a great programme. I graduated in June this year, with the help of the group here:
Couch-to-5K on MFP
Check it out for lots more tips on what to wear, how to prepare for cold weather, how to track your runs, and also daily support in the check-in thread.0 -
I'll throw my personal experience in here. I was never a runner, period (it's probably one of the things you'll hear the most about the program). I detested running, it was tough, made me sick, and I felt like I was dying. Long story short, I was running a 5k after nine weeks of this program. It. Simply. Works.
Always take your rest days, do the program as written, and don't be afraid to repeat a day here and there.
For me, the toughest part of the program was the mental aspect. Every time I went out to run my brain would tell me to quit, every time!0 -
Always start your jogging intervals slow. It will feel too slow, but you'll be glad you did as you work into the groove especially in the later weeks of the program.0
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I started the C25K program in 2012. I always hated running, and would say that when I ran, I hurt myself. It wasn't a false statement, either. I fell in love with this program though. As everyone has said, take it at your own pace and don't go for speed. That will come. The key is to build your body up to be able to run. Repeat weeks if you deem it necessary. I highly recommend it. Now, I can't go more than maybe 2 days without running.0
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My experience may not be as positive as others'. I've tried it 5 times and kept failing in the middle. One time I decided to keep repeating days until I get it... and then I got bore because I wasn't making any progress. It left me frustrated with myself, and feeling that if I can't even complete a program designed for beginners I must be leaps and bounds behind those couch potatoes.
I have found a different program which starts with 3 minutes continuous runs (I could run 3 minutes by that time). I kept seeing progress every single week and that motivated me. Right now I can run 30 minutes nonstop. Granted, slowly, but I CAN RUN! Something I've never done before!
Here is the program in case you're curious:
exrx.net/Aerobic/RunnersEdge/5K10K1.html0 -
Loved it! I literally couldn't run for more than a a few minutes before starting it. Just make sure once you finish the 5k and feel comftable, you keep going to run further and further.
Agree with other, dont feel bad about repeating days. get some decent running shoes as well such a good app!!0 -
I had to create my own "Week 0" when I started because I couldn't run the whole time that was scheduled for Week 1. After that, things went well, though. You've already gotten some great advice but I'll reiterate a few important points:
- Don't do anything high impact on the days between runs. Walking, biking, swimming, yoga, all are fine. Your joints need recovery time until they get used to the impact of running.
- You probably won't need running shoes at the very beginning (you'll be doing more walking than running) but you will by the end of the program. Go to a dedicated running store and have them check your gait, foot form, etc. then recommend the proper shoe for you.
- Unless you have a previous injury or physical limitation, running shouldn't hurt. Injuries are most commonly caused by overuse (see #1), the wrong shoes (see #2) or a surface that's too hard. Don't run on concrete; stick to asphalt, dirt or grass.
- You mentioned a treadmill. Be sure to set the incline to at least .5 and preferably 1%. It will not only help prevent shin splints which can occur with a treadmill set at 0% but it'll better simulate running outside. Unless they've started treadmill races, if you want to eventually challenge yourself with a race you'll need to transition to outdoor running at some point and it will make the transition easier.
- Have fun!!
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Thanks kindly everyone for your response & excellent advice! I'll keep you posted.
Cheers
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Just to second everyone else: it's a very good program for building your cardiovascular fitness, joint strength, and confidence. The fact that it progresses slowly is good; the last couple times I had started to run again, I took things too fast and wound up with an injury. C25K let me get back to running without hurting myself.
I suggest the "talk test" to gauge how fast you should run. If you can't talk in complete sentences, you're going too fast for a beginner. On the other hand, if you can sing, you're probably going too slow.0 -
I'm finishing my ten week running class (C25K) next Monday. I now run 8 minutes before resting. I suspect I will soon be one of those running addicts. On non-running days I just want to go. I'm stronger, more flexible, and mobile.
Believe me, I'm a very cautious person. This program is very well laid-out.0 -
runnergirl0721 wrote: »I started the C25K program in 2012. I always hated running, and would say that when I ran, I hurt myself. It wasn't a false statement, either. I fell in love with this program though. As everyone has said, take it at your own pace and don't go for speed. That will come. The key is to build your body up to be able to run. Repeat weeks if you deem it necessary. I highly recommend it. Now, I can't go more than maybe 2 days without running.
When does the speed come? It's a little demoralizing to enter my jogs into MFP as very fast walks because I can't go faster than 4.7 mph. I really want to get to that 5mph so I can log it as a jog. I've been using sprint intervals in my 30 minute jogs to try to speed up (one minute 4 steps breath, 30 seconds 3 steps/breath, slow jog 1.5 minutes), but I haven't gotten further than 3.6 k in 30 minutes for the last couple of months...
I used an interval walk to jog program when recovering from Plantar fascitis (tried to go from couch to 30 min continuous jogging all at once).
http://running.about.com/od/getstartedwithrunning/ht/getstarted.htm
I loved it. I used to have sore calves for most of my jogs. Now they feel fine. I do get sore just where my right thigh meets my butt, though. I don't know why that happens.
I've read that static stretches are for after jogs, and dynamic stretches are for before. You can google dynamic stretches. There are also youtube videos.
Good quality shoes are essential.
I find using intervals seems to help my ability to use oxygen. I'm having an easier time with all my cardio since I started doing interval training. Now the idea of an "easy jog" is no longer an oxymoron for me.
I've read that running can help manage hunger, so it can help in weight loss.
I hated running (it hurt!), but now I'm almost addicted to it...OP is doing a great thing that can really pay off. Good job to everyone who's done this, and good luck0 -
Another question ....what treadmill speed would you suggest I use for my "jog" portions? Thanks everyone!0
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teeseeytopcat wrote: »Another question ....what treadmill speed would you suggest I use for my "jog" portions? Thanks everyone!
I remember reading on their website that it's best to start at the slowest speed you can run, that if you can run slower, you are not running slow enough. The goal is to condition the body to running. Speed comes later.
c25k.com/c25k_treadmill.html0 -
Ah ....thanks for this amusedmonkey. I'll check the site.0
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When does the speed come? It's a little demoralizing to enter my jogs into MFP as very fast walks because I can't go faster than 4.7 mph. I really want to get to that 5mph so I can log it as a jog. I've been using sprint intervals in my 30 minute jogs to try to speed up (one minute 4 steps breath, 30 seconds 3 steps/breath, slow jog 1.5 minutes), but I haven't gotten further than 3.6 k in 30 minutes for the last couple of months...
...
I've read that static stretches are for after jogs, and dynamic stretches are for before. You can google dynamic stretches. There are also youtube videos.
They say that speed comes with distance as a newbie. So keep running further and speed will come. I hope. I'm slow still.
Re: stretching, I've read that you shouldn't stretch before warming up during the five-minute walk. In other words, I've heard that you should stretch only afterwards.0 -
teeseeytopcat wrote: »Can folks offer any experience, positive or negative about this plan? I've done week 1, day 1 today on my treadmill. I'm almost 60 & have lost 30 pounds since April & am now walking about 5 miles 4 times per week. I'd like to try running now!
Thanks
I tried it a few times and couldn't stick with it. I would get to week 5 or so and never be able to get past that point. My goal was to be able to run the "run" portions without walking before moving on to the next workout, otherwise I would repeat it again and again until I got it.
Anyway, I ended up making my own similar plan programmed into my heart rate monitor using distance rather than time. Same concept but for some reason it seemed to work better for me; I find distance goals more motivating than time goals.
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When does the speed come? It's a little demoralizing to enter my jogs into MFP as very fast walks because I can't go faster than 4.7 mph. I really want to get to that 5mph so I can log it as a jog. I've been using sprint intervals in my 30 minute jogs to try to speed up (one minute 4 steps breath, 30 seconds 3 steps/breath, slow jog 1.5 minutes), but I haven't gotten further than 3.6 k in 30 minutes for the last couple of months...
They say that speed comes with distance as a newbie. So keep running further and speed will come. I hope. I'm slow still.
Re: stretching, I've read that you shouldn't stretch before warming up during the five-minute walk. In other words, I've heard that you should stretch only afterwards.
Speed gains come with endurance gains at first, so you should run farther to run faster. It sounds odd, but it's true. Two shorter runs and one longer run each week is enough, you just want to slowly up the distance of all three runs over time, with no more than a 10% total mileage increase from week to week to prevent injury.
Static stretching should be avoided before warming up. It's been proven that dynamic stretching is better for injury-avoidance than static stretching. I usually just start my runs with a fast walk to stretch dynamically and then do some additional stretches after my run to keep myself limber.
As far as logging as a walk vs. a run.... create your own exercise entry. I do that for my run/walk intervals and use the calorie burn from my HRM.0 -
The plan is great for building up your bodies ability, but most importantly your confidence in how far/fast you can run.
Interval training (ie. running/walking) has been found to build up your fitness fast.
Week 5 is the tough one; google it and you'll find heaps of advice, as well as lots of friendly advice on here I'm sure.
My tips:
1. Don't be afraid to repeat days (although I only repeat days which I have failed until I succeed).
2. Slow it down if you need to. Some people suggest walking for 30 seconds when you're in the middle of a run that you don't feel you can finish, but I have found for me especially on a treadmill (as I can control the speed better) that it is better if I slow down the whole run but continuously run. That's what I did for W5 D3, and whilst I only made 2 km in 20 minutes I still ran for 20 minutes -which gave me a much higher sense of achievement than if I had to have a walking interval in between. I then just slowly increased my speed knowing that I could run for 20 minutes as I did it the day before.
3. If you do fail at a workout DO NOT beat your self up about it. How I see it is a failure shows me where I'm at physically. And that's the level I should push at until I'm better.
4. Take the rest days, injuries suck.
5. For running in general I have read that you should do static stretches beforehand, only afterwards. -I could be wrong though so other MFP peeps please correct me on this or any of my other tips.
6. Do the cool downs, you'll recover faster (less injuries)
7. I find for me that my daily target for calories is perfect, ie if I go for 3 or more days 100 calories lower than this then I start to feel really out of sorts, light headed etc, so I make sure that I eat back calories to give my body the fuel it needs; but you'll have to work out what's right for you.
And above all Go for it! -and report back on your progress please
All of this. I'm also going to echo several other people on here. Don't worry about how fast you're going. That will come later.
One other thing. Get fitted for some running shoes, especially if you're planning on running outside when the weather gets better. A good pair of shoes can help prevent injury. Go to a running store where they'll actually analyze your gait. A good pair of shoes can cost $100 and up but should last 300-500 miles. Your feet, legs and hips will thank you.
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Agree about week five. My estimation is that there is an eternity between running four minutes and five. And when I moved up to 6 and 8 minutes, my poor body gave up any hope of the rest break. I have switched to "might as well run and someday there will be a rest break".0
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I had to create my own "Week 0" when I started because I couldn't run the whole time that was scheduled for Week 1. After that, things went well, though. You've already gotten some great advice but I'll reiterate a few important points:
- Don't do anything high impact on the days between runs. Walking, biking, swimming, yoga, all are fine. Your joints need recovery time until they get used to the impact of running.
- You probably won't need running shoes at the very beginning (you'll be doing more walking than running) but you will by the end of the program. Go to a dedicated running store and have them check your gait, foot form, etc. then recommend the proper shoe for you.
- Unless you have a previous injury or physical limitation, running shouldn't hurt. Injuries are most commonly caused by overuse (see #1), the wrong shoes (see #2) or a surface that's too hard. Don't run on concrete; stick to asphalt, dirt or grass.
- You mentioned a treadmill. Be sure to set the incline to at least .5 and preferably 1%. It will not only help prevent shin splints which can occur with a treadmill set at 0% but it'll better simulate running outside. Unless they've started treadmill races, if you want to eventually challenge yourself with a race you'll need to transition to outdoor running at some point and it will make the transition easier.
- Have fun!!
The running shoe thing ... get that done around week 3 to week 4. That's when shoe-related knee pain started for me (and I had to take a full week off to get over it), plus you want to be sure you're happy with your new shoes BEFORE you make the jump in running time on week 5.
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I had to create my own "Week 0" when I started because I couldn't run the whole time that was scheduled for Week 1. After that, things went well, though. You've already gotten some great advice but I'll reiterate a few important points:
- Don't do anything high impact on the days between runs. Walking, biking, swimming, yoga, all are fine. Your joints need recovery time until they get used to the impact of running.
- You probably won't need running shoes at the very beginning (you'll be doing more walking than running) but you will by the end of the program. Go to a dedicated running store and have them check your gait, foot form, etc. then recommend the proper shoe for you.
- Unless you have a previous injury or physical limitation, running shouldn't hurt. Injuries are most commonly caused by overuse (see #1), the wrong shoes (see #2) or a surface that's too hard. Don't run on concrete; stick to asphalt, dirt or grass.
- You mentioned a treadmill. Be sure to set the incline to at least .5 and preferably 1%. It will not only help prevent shin splints which can occur with a treadmill set at 0% but it'll better simulate running outside. Unless they've started treadmill races, if you want to eventually challenge yourself with a race you'll need to transition to outdoor running at some point and it will make the transition easier.
- Have fun!!
The running shoe thing ... get that done around week 3 to week 4. That's when shoe-related knee pain started for me (and I had to take a full week off to get over it), plus you want to be sure you're happy with your new shoes BEFORE you make the jump in running time on week 5.
I always hesitate to tell someone to go out and spend a bunch of money on running shoes before even starting C25K because not everyone finds running to their liking. You can start without plunking down a bunch of money on new shoes as long as you have shoes which are good for walking because it's mostly walking at the start, anyway.
I guess the point is, if you notice anything that seems even slightly amiss with how your joints, feet or legs feel whether while running or at any time after you've started, get thee to the running store, posthaste.0 -
Thanks again for your advice.
Today I completed w1d2 A few months ago, I did invest in some good fitting running shoes [the sales person spent 1 hour helping me select the best for my pronating foot]. I also have orthotics so I feel I've taken care of footwear issues. Now ....the fun begins, right? My plan is to likely spend at least 2 weeks on each week so that I SLOWLY get up to the 5K mark.
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teeseeytopcat wrote: »My plan is to likely spend at least 2 weeks on each week
fwiw adaptation stops at about the three week point, so if you're already planning to double the length of the plan you're not leaving yourself much space for when you need to repeat a week. Given you're existing walking capacity you shouldn't have any issues with the plan as designed.
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