C25K. Does it really work?
Hannahwalksfar
Posts: 572 Member
Hi, I’m looking at learning to properly run longer distance. I run about a Km with a Km break and repeat but I’d like to be able to keep running without having a break in between. Someone recommended c25k and I’m just wondering it really works? Anyone had success? Is it free?
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I've read a lot about it leading up to today as I just started the program this morning. Everything I read was positive with a few negatives that focused mostly on people expecting it to lose weight for them. Day 1 down. I enjoyed it.3
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Yes it definitely works. I started the program in February and completed it in the prescribed 9 weeks. I used the NHS podcasts instead of an app. I am over 50 years old and struggled to run 60 seconds at the beginning. I am now a regular runner working on training for a 10k and have become a regular at my city’s weekly Parkrun 5k. There is a c25k group on these message boards and a group that started the program in July. I found it encouraging to chat with others in the program while I was doing it. Here are some of my personal observations about c25k.
1. Build a walking base first. If you can’t currently walk for 30 minutes continuously take a few weeks and build up to that first.
2. Get fitted for running shoes. This can help you prevent injury. And the shoes might not be as expensive as you think. Analysis of your gait will help pick the right shoe for you and help you avoid shin splints, stress fractures, hip pain, etc.
3. Run SLOWLY in the run segments. REALLY SLOWLY. It takes time to build up endurance. And too fast too soon is a common way to get injured and sidelined for new runners. The goal is completion not speed.
4. Don’t be afraid to repeat runs or add an extra rest day when needed.16 -
Thanks so much! I currently walk at least 10km a day hiking uphill 80% of my walk. I intermittently run some of this. I have been fitted for shoes as I have slightly knocked knees so need proper shoes anyways. The other stuff I didn’t know. I run quite fast now which is probably why I’m burning out so fast.1
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Yes, it will help you run for 30 min. it won't necessarily be a full 5k.
@emmamcgarity has good advice2 -
It definitely helps improve your stamina & yesto weight loss I've lost 2 stone steadily since I started in February using the app & monitoring my food but having never run before my friend & I often repeated runs until we felt comfortable before moving on to the next.
Do try to have a running partner for support and motivation it helps!
Dont worry too much about the scales though as I was upset to begin with but I've gone from a size 20 to a 12/14! & my blood pressure is now perfect (according to my practice nurse) so it all going well!0 -
Yes, it will help you run for 30 min. it won't necessarily be a full 5k.
@emmamcgarity has good advice
You can set it to do your intervals by distance instead of time. Then you end up running 5k by the end, but not necessarily in 30 minutes.
OP, I definitely recommend C25k. I was someone that swore she would never ever ever run, but I finished the program, loved it and then spent a few years running 5k races (never got fast enough to even hope to win, but it was fun to participate)
Best tip I received was to make sure you’re taking the running intervals VERY slowly.
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I did a different C25k program (Garmin's interactive coach thing more specifically) and yes, it definitely works. That said, don't be afraid of repeating weeks if you feel like you need to.1
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Absolutely it works, just make sure you have a base of being able to walk for 30min at a moderate pace before you start.
I started with c25k a couple years ago and am now a multiple marathon runner.5 -
Yes, it works. I know a lot of runners who have started with some version of C25k. I used the chart on the Cool Running site several years ago and did it on the TM. When I could run continuously for half an hour, I moved outside. Then I increased my total distance by adding about 5 minutes a week. Then started training for a half marathon. A few years later, I ran my first marathon. I've done 5 in the past 5 years.
As others have said, run slowly - really slowly - on your run portions. Think jog, not race. Repeat weeks if you have to. Trust the program. It will make some fairly large jumps in running time, but by the time you get there, you'll be able to do it.5 -
It can.
Depending on amount overweight, I've seen a very old program that pre-dated (or perhaps was bases for) C25K that was based on the interval nature matching amount of weight lost. Meaning you lose 5 lbs you increase the amount of time running vs walking.
Because I have heard of more than a few that tried running when very overweight because they loved it so much, but by the time they got down to more reasonable weight where they could go longer and faster their knees were already blown.
So as much as I hate the phrase "listen to your body" - do listen to joints even if you don't have a lot to lose.
Sore is one thing, pain continuing is quite another.
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It doesn’t work on Apple Watch unless you carry your phone and I like empty hands and pockets when I run. So I just did it on my own, running and walking fast, alternating, until I built up some stamina. I started about two months ago, try to run at least three times a week, and ran 7k yesterday, which surprised even me. (Previously I hadn’t run in 40+ years.)
As Emma said, I have a strong and helpful background in walking, too, at least for the last 9 months or so. Nine months? It’s been like birthing a new body, lol.
Best advice from a total newb, is
*go get fitted for quality running shoes at a running specialist. The nice walking shoes I got at the New Balance store are great for walking, but I lost a toenail because of bruising because they didn’t fit properly for running. Running shoes make a world of difference in comfort.
*dont push yourself too hard or too fast at first. I’m about the slowest runner you’ll ever see, but I’m trying to build stamina before speed
*others here recommended Body Glide for underarm chafing- which happens at random frustrating times for no reason I can figure out and is quite uncomfortable. Body Glide or the like is a godsend,
*My PT is also a longtime runner, and her advice has been good. Run UP hills for endurance, and don’t try to pick up speed coming down hills. That’s where runners get hurt, because if the uneven stride and tendency to lurch forward.
*as you build endurance, permit yourself to stop, but also ask yourself “can I challenge myself to make it to the next corner” or “to the school on the next block” or “to that tree” etc.
*be aware of the cracks and uneven sidewalk spots, and where the nut trees or magnolias shed things that roll under your feet, I watched a friend break an ankle on a magnolia “cone” during a simple casual walk, so I’m really cautious about gravel, nuts, and things like that,
I am so fortunate to have an absolutely lovely run through a beautiful historic district, and mostly on wide surfaces. There’s always something to look at.3 -
For those that don't want carry a phone to tell you when to change run-walk-run, there are several cheap Timex Ironman watches that have interval function on them.
You can set continuous mode and just do as many sets in time desired, can set specific # of sets, change the timing of course.
Works great.2 -
I started trying to run in Summer of 2017 and used the C25K app to run my first 5k in october of that year, then moved to the C210k app to run the Turkey trot in our town that year also. I really enjoyed it and now consider myself a "real runner"2
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C25K, and similar programs, work as long as you do.2
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When I could run with no problems I loved C25K, I went from never thinking I would ever be able to run 5km to being a full-fledged running addict.2
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For those that don't want carry a phone to tell you when to change run-walk-run, there are several cheap Timex Ironman watches that have interval function on them.
You can set continuous mode and just do as many sets in time desired, can set specific # of sets, change the timing of course.
Works great.
Neither my SO or I are into fitness devices. However, he has used his Timex Ironman for as long as I can remember for his running.
Not a marathon runner just likes working on beating his 10km’s times.
He recently had to replace it and was so disappointed that he couldn’t have differing ring tones, he got over it.
Cheers, h.0 -
Yes it does. I did a C25k 8 years ago and couldn’t make it past week 3 which was running for 3 minutes consecutively. Now I’m training for my first half marathon. Just remember to listen to your body. No matter how far you go or how fast, you’re still better than the person on the couch.2
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I know people who have used None2Run, which is similar but longer and slower, Some people do well on it.
https://www.nonetorun.com/3 -
I’ve just started it and I’m only two sessions in but enjoying it at the moment....ask me how I feel when I have to run for more than 5 mins 😂 I’m glad people here have given it positive feedback, I’m looking forward to when I can do a run i look at now and think ‘no way’1
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I’ve just started it and I’m only two sessions in but enjoying it at the moment....ask me how I feel when I have to run for more than 5 mins 😂 I’m glad people here have given it positive feedback, I’m looking forward to when I can do a run i look at now and think ‘no way’
As memory serves around week 4 (or maybe 5) there is a pretty significant jump on the running time.
When that came around I thought "no way I can go that far". Almost talked myself out of it.
BUT - I did it. I had it in me, and the feeling when I cracked that run was incredible.
C25K really does work, so make sure you keep faith with it!3 -
I'm a runner; I started in 2010 with the C25k programme on my phone. I remember willing that timer to end on the run sections, and celebrating the first time I ran 20 minutes without stopping. I now run regularly, have a few marathons under my belt, and ran a 5k in 22:45 last week. C25k absolutely works, you just have to persevere with it; getting your cardio fitness is not pleasant, but once you've got it, you won't want to let it go :-) :-)4
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emmamcgarity wrote: »I am over 50 years old and struggled to run 60 seconds at the beginning. I am now a regular runner working on training for a 10k...
3. Run SLOWLY in the run segments. REALLY SLOWLY. It takes time to build up endurance. And too fast too soon is a common way to get injured and sidelined for new runners. The goal is completion not speed.
Thanks for posting this. It is just what I needed to hear. I am over 50 and just finished W1D1 this morning. It was tough. I have a good walking base, too. For about 18 months now I have been walking about 5 miles a day, 7 days a week, outside, with a lot of it brisk walking.
Also, I intentionally got my BMI down from 29 to 23 before I decided to start running. And still, jogging this morning was a challenge.
I need to remember to jog slowly. I'm not in a race here.
Thanks again!
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