Couch potato to 5k???

Chantrea717

Has anyone followed this and had success? I'm really out of shape, but I have always wanted to be a runner and haven't been able to run for longer than 2 minutes at a time since I was 13! I'd like to get fit, but I think having a goal like doing a 5k would be a great accomplishment for me!

knra_grl

http://www.c25k.com/ <<< lots of good info here

I have never been a runner either but I know it would be a more efficient use of my time that I set aside for exercise - I currently walk and would consider doing this - I guess it's never to late to start :flowerforyou:

melissamarah

I'm on week 7, and I'm loving it. There's a bunch of free phone apps, that basically beep or buzz when it's time to run or walk. It'll seriously kick your butt, so go slow!

irapino65

C25K is an awesome program. I used it but didn't complete the whole thing. I highly recommend it.

Rick

benjaminlight

Yes. In fact, I just ran my first 5K this past Wednesday. My second yesterday.

When I started the program I couldn't run for 90 seconds straight without just dying and not being able to breathe... this week alone I ran 3.25 miles, and 3.1 miles without stopping - 9:35 and 10:00 mile respectively.

It works if you follow it and are dedicated to sticking with it. I'm headed for the 10K next. (running an 8k in April) I highly recommend the "5K for Pink" app for iPhone or Android.

Cheers,
Ben

19TaraLynn84

I used it/am still using it! I started it two times before this one and had to stop because of injuries. I was seriously out of shape. Third time was a charm. I am on week 6 day 2 and I am loving it. Do it! You won't regret it!

louisegibbs85

I really want to start using this .... Its my goal for this month to start jogging

rjoyn

I've done it a few times and had lots of success (the only problem was not keeping up with it after week 9) - I'd definitely recommend it as a way to get started! I went from not being able to run for a minute to completing a 10k the other month, so I say give it a go!

The NHS website has some great podcasts which tell you when to run and walk, and provides some useful tips as well: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

dworth1226

I have always wanted to ne a runner too...I know a lot of people w ho have success with this program...one of my goals this year is to run a 5k and . Plan on using the app.

MarKayDee

I don't use C25K, but I have heard lots of great things about it. I'm a little more active than the first few weeks allowed for so I decided to train on my own. If you don't do a lot of running or walking normally I'm told it can be really great though.

kitsune1989

I used it years ago to start running, and it was amazing! I'm using it again now to gradually get back into running after my second child. Honestly can't recommend it enough. I have asthma as well and it vastly improved my cardiovascular abilities because of the gradual (yet attainable) pace.

befitnow3

I got to week 4 then stopped for 2 weeks...just restarted week 2 again but yeah it works!! I'm not a walker/runner myself but the little voice does egg you on nicely to finish the 30 min! go for it!!:bigsmile:

1brokegal44

I used it last year to train for my first 5K. Ran it in November. It's a good program.

gvheintz

I got about 5 weeks in to a c25k program. Life got in the way and I dropped it. That said, in week 4 and 5, I decided to "redo" some days before progressing because my body couldn't handle it. I did that based on the recommendation of others who also had found it got to be too demanding before they were able to handle it. If you can't "do" what is required one day, repeat it and accomplish it before going on to the next day so you don't get further and further behind.

kristy6ward

I completed it in February of last year. Never ran before the program and fell in love with it along the way. I ran my first half marathon just 8 months later. I found the podcasts found on the nhs.uk site especially helpful. The were hosted by a girl named Laura that offered tips and lots encouragement along the way. She also told you when to run and when to walk with music in between.

http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

The biggest advice I can give to those starting this program is this: during the running portions if you can go any slower, you are NOT going slow enough. Really. You're meant to go at a VERY light jog. The whole point is building up your endurance, so to doesn't matter at all how fast you go. Speed comes later.

Blue801

I'm only about to start week 3 but I'm seeing loads of progress in a very short time with the program. I got the Zombies, run! app for my iPhone and it adds a lot of fun to the training. Best of luck to you! :drinker:

khoshgeleh16

Completely possible, assuming you have no medical issues that would prevent you from running. I started it in November, and it took me until early February to complete (sometimes I re-ran a day, especially in weeks 4-6, and sometimes I just couldn't fit three runs in every week!) but I completely shocked myself. From being killed dead by one minute of running, to running for 35 minutes without wanting to die! (And now I'm training for a 10k, because running well and truly hooked me.)

tuneout

It's hard. I was never a runner before I tried it, but I wanted to be. It was actually my first venture into weight loss since I wanted to get active. It did make me a better runner, and it turned me into a person who actually enjoys running, but I never finished the program and often times it took me a couple weeks to successfully complete one week. It's all about building endurance and people go at it at different rates so don't automatically assume you'll be able to complete the program in the time it suggests!

I'm hoping to restart the program when the weather is nice enough here to run outside, but if I could tell myself then what I know now, if you are truly the stereotypical out of shape couch potato I think strength training and cross training are good to bring into the program, and go at it at your own pace instead of getting discouraged that you're not keeping up to the app's schedule. And also, invest in a good pair of running shoes

PandaCustard

I just finished it and agree it's an excellent program. There are also apps you can download that helps you track your time and run/walk intervals. I'm working on my speed a bit, then it's on to the 10K trainer!

cbeanies

I did it and loved it. It really is a great program the way it slowly builds your endurance. I could only do 2.5 miles in the 30 minutes when I got to the end. That was around Christmas I think. I was going to work on speed and then try the bridge to 10k but After we have been having such bad weather here that I haven't been back outside since. Either ice, snow, or frigid temps. Hopefully the weather gets better soon and I can continue. I'm looking forward to it. If you do it you will get to a point when you get crabby if you miss a run. Also there is a c25k group on mfp if you haven't checked it out yet.

MeanderingMammal

Has anyone followed this and had success? I'm really out of shape, but I have always wanted to be a runner and haven't been able to run for longer than 2 minutes at a time since I was 13! I'd like to get fit, but I think having a goal like doing a 5k would be a great accomplishment for me!

If you're interested in trying it have a look through the discussion in http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k where you'll get a good amount of advice.

Personally I used the NHS podcast programme - http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Anderia

I'm starting on Monday. I'm not in love with running but I want to be.

airangel59

I'm on Week 5 day 2 (tomorrow) and use the Zen Labs C25k Free program (MFP apps page) as it posts here.
I can also use my own playlist/tunes and RunKeeper with it.
I am enjoying it so far & consider myself a total couch potato, one with arthritis in both knees as well.
Take it slow, don't be afraid to repeat a week if you need to and don't forget to breathe (it's hard to catch breath, so just go even slower). Don't worry about speed.

DangerJim71

I've heard a lot of success stories that started with couch to 5k. I am here to say that it didn't work out very well for me so I took a little different route. The key is to set your goal and reach it whatever it takes.

I had problems running at first and ended up doing a lot of cycling instead. It really helped me improve my fitness and become a runner.

Flacachica

I am currently doing it and really like it. Take it at your own pace and you'll do just fine! There are a ton of free apps out there and I find them very helpful.

I too, like others on this thread, have had to repeat some weeks. But I am on week 6 now and proud to say I can run! I was winded after 90 seconds of runningin the beginning, but now I can do up to 20 mins at a time! Again ... I go slow, but hey I'm just trying for endurance first, then I'll work on my speed later.

Gotta be ready if there is a zombie apocalypse!! LOL

Good luck!

Runs4Wine

I too am a 2 time C25K graduate. The most recent was after DS was born 6 years ago. I've since run several half marathons and did a 12K last weekend.

It has become a thing I look forward to (sometimes) and helps manage stress and my sanity, let alone physical well being.

Keep at it!

Hearndt

I am on Week 6 Day 3 and I have LOVED the journey. I have fallen in love with the runners high and have already signed up for 2 5Ks (first one in 11 days). I use RunDouble (on android) and I really like it, there is a timed option and a distance option, this is convenient for running on my lunch break but on weekends I pick up the distance option since I don't have a time frame. I have also found that most weeks 3 days isn't enough and I'm itching to go out a 4th day so I end up doing the last day of the week twice (extra practice I call it). I do want to say that I have never been unable to complete a planned run. By that I mean that even though I look at the next run and think, "there is NO WAY IN HELL I'm going to be able to run xx minutes" I lace up and I do it. Runs I thought impossible were actually VERY possible, not always easy but possible. So my advice is to just do the next run. Don't repeat weeks, move on to the next week and if during the run you really NEED to walk then walk and repeat that day until you don't NEED to deviate from the plan. Today I felt like I needed to walk and then I asked myself why I thought I needed to walk. Was I out of breath? No. Did something hurt? No. Were my legs too heavy to take another step? No. I realized after these questions (and a few others) that it was 100% mental and I didn't stop, I simply focused on something else. The program will help you with the physical but the mental is all on you. Good luck!

benjaminlight

Thought I'd update this with this weeks awesome.

Not only does it work - it works REALLY well.

I did the C25K trainer, then went straight into the C210K trainer. I didn't struggle too much on the runs, though had an injury in week 12 that set me back a couple weeks, but I skipped a week when I got back into it and was able to for the most part stay on track.

I had an 8k race this past Sunday, and not only did I finish it - without walking at all - I also ran the 8k in 49:23, a 10:02 average mile.

When I started this process a little over 13 weeks ago, I couldn't run for 30 seconds straight without gasping for breath like I was going to die. I put the 8K behind me, now I'm looking at 10K's and Half Marathons... this program turned me into a runner. If you want to learn to run, and get yourself going incrementally - Couch to 5K or Couch to 10K is the way to go.

FYI - I use the Zen Labs 10K trainer, and absolutely LOVE it.

MizMimi111

Love all the replies. I'm really flirting with the idea of trying this.

AglaeaC

Love all the replies. I'm really flirting with the idea of trying this.

Don't just flirt! All you need is a pair of good running shoes, decent socks, maybe a smartphone or ipod, and that's it! The link to our C25K group was posted earlier in this thread.