Starting Couch to 5k - want to join??

areiger

Please add me to the challenge. One of my major goals it to be able to run a 5k in September against my local police department!


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wanderingpilgrim

What an encouraging story! You must feel so thankful & proud of your achievements! Keep on going! You are an inspiration!

wanderingpilgrim

I DID IT!!!!!! :happy:

Just one small problem; I ran the entire way. I don't know what happened; I had the stop watch, was planning to walk and jog...but then my legs sort of took over and just went by themselves!

I've stretched and am excited and also nervous.
Did I do too much?
Why did I wait so long?
How come I just want to cry?

I am so proud of myself. I realize I didn't follow the plan; I'm just happy I actually RAN again! First time in loooong 9 years!

Eviesmum

Hi wonderingpilgrim,

WELL DONE

If you are fit enough to manage it then thats great, you'll find out whether you did too much or not tomorrow or the day after. Don't stress too much worrying about it though as it obviously felt ok for you to do it.

Good luck to everyone doing this. I'll do my week 1 day 3 run at some point today :bigsmile:

RK74

Sorry - I'm a newbie too. what is the couch to 5K. I presume it is what it says. get up and star running. but how? obviously you cant just start running 5K. I'm in. - let me know what I need to do.

Eviesmum

Hi there, I've finished week 1 today.

Chubbers - its an interval training programme.

I got my info from here:

http://runningintoshape.com/5k-training-downloads/

But I copied and printed it out and stuck it to my fridge (along with my before shots) as it would have been a real pain to keep looking for it.:

I'll copy it below for you and I hope you find it useful;

Couch to 5k

Run 3 times per week with free day between running days

Week 1
You’ll have a brisk 5 minute warm-up walk followed by eight sets of 60 second interval runs. A 90 second recovery will follow each interval and you’ll finish up with a 5 minute cool down.

Week 2
This week You’ll have a Brisk five-minute warm-up walk. You will then have 6 intervals alternating 90 seconds of jogging and two minutes of walking for a total of about 20 minutes. We’ll finish up with a 5 minute cool down.

Week 3
This week you’ll have a brisk five-minute warm-up walk. You will then have 2 repetitions of the following: Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We’ll finish up with a 5 minute cool down.

Week 4
We’ll start with a Brisk five-minute warm-up walk. We will then have 2 repetitions of the following: jog for 3 minutes, walk for 90 seconds, then jog for 5 minutes, and recover with a 2 1/2 minute walk. Then we will repeat the intervals jogging and walking for a total of about 18 minutes. We’ll finish up with a 5 minute cool down.

Week 5
This week is a little different in that each day is a different running program. After they all start with a Brisk 5-minute warm-up walk, Day 1 then has three intervals of 5 minute runs and 3 minute walks. Day 2 has two intervals of 8 minute runs and 5 minute walks, and Day 3 has one long 20 minute run with no walks. Do not panic like I did, you’re ready, I know it!

Week 6
Each day’s run begins with a Brisk five-minute warm-up walk, Day 1 has a 5 minute run interval followed by 3 minutes of walking, an 8 minute run followed by 5 minutes walking, and a final 5 minute run. Day 2 has 2 intervals of 10 minute runs and a 3 minute walk between them, and Day 3 has one long 25 minute run with no walks. Each days runs end with a 5 minute cool down brisk walk. Try this, instead of giving your self reasons why you can’t, give you self reasons why you can.

Week 7
After we start with our usual Brisk five-minute warm-up walk, we will then jog for 25 minutes, or about 2 and a half miles.

Week 8
After we start with our usual Brisk five-minute warm-up walk, we will then jog for 28 minutes, or about 2 and 3/4 miles.

Week 9
We begin with our brisk 5 minute warm up walk and then run for 30 minutes or about 5K. We end with a brisk 5 cool down walk making this run about 41 minutes.

5k to 10K

Week 1
Day 1 – 30 Minutes
Day 2 – 30 Minutes
Day 3 – 30 Minutes
Day 4 – 30 Minutes

Week 2
Day 1 – 30 Minutes
Day 2 – 35 Minutes
Day 3 – 30 Minutes
Day 4 – 35 Minutes

RK74

Thanks! this is excelent and just what I have been looking for. My brother in law just came for dinner after completing the Ballycotten 10 (miles) in under 70 mins. I cant begin to imagine how I would do this but I really want to try. Road running is way differant to trad mill running and I always seem to run out of breath way too quicly. hopefully this will bring me up to spee.

JackiesPal

I'm game I've done it before but am finding myself with a serious lack of motivation! I have been on My Fitness Pal for a while but I sort of "fell off the wagon" and just got back on today. I am feeling kinda lonely too, I sent requests to some of my friends but so far no one has responded...wanting to join!

katt2360

I have started couch to 5K 3 times and never make it past week 3. I am in and going to finish it this time.

Panda_Jack

I'm starting this tomorrow. Feel free to add me.

Oh yeah, also if you have an android phone there's a free app for this that will give you audible alerts when its time to change pace. I'll let you know how that works out too.

jewels1310

I'm doing that right now with the Nike + app, they have a "coach" program on their website and with the nike sensor it tracks my runs. Though I will say I haven't exactly followed it (I've tried to run more than walk), but I'm almost to a mile now without stopping. Good luck!

kamk16

Well I did the first day today. It went really well and I got thru the whole time. I was really nervous about doing this at the fitness center here in town because I always felt I needed to hang on to the rails or I was going to fall off but no rails today even running:) Looking forward to next time probably Tues:)

sarahs440

Today I did a mile with walking/running in 16 minutes. That is pretty big for me cuz i just started last monday and it was taking me almost 22 minutes to do a mile. It amazes me how quickly I am adjusting to this and shaving so much time off my mile in only a week. Thanks to everyone on this site. it is a HUGE motivation to me!!

marniebigelow

I started last week, so tomorrow I'm on W2D1...My goal is to do the Dirty Girl race is August

a_fit_me

Hello...I am new to the site and would like to join in. I have been wanting to try the C25K for awhile, so this is great motivation for me.

wanderingpilgrim

Dealing with a blister today...not thrilled about it as I'm already wondering how it's going to affect my run tomorrow. Anyone have tried, tested and true remedies for dealing with blisters and also avoiding them? Have any of you tried moleskin? Can you use it on an open blister?

MoLivesLuvsLifts

Yep...add me as a friend!

kamk16

I've seen basketball players wear 2 pairs of socks I wonder if that helps prevent blisters.

Bubs05

Even when I was younger and more fit running was not my favorite exercise. I'm going to give it a shot though and will be using the C25K Android app to help me. I just went yesterday and got fitted for running shoes so I'm ready to go!
As far as blisters, I used to get blisters a lot and did exactly what I shouldn't have done...cut all the skin off it. So I'm probably should not give blister advice...LOL

Panda_Jack

Just finished day 1, so far so good!

wanderingpilgrim

A

wanderingpilgrim

As far as blisters, I used to get blisters a lot and did exactly what I shouldn't have done...cut all the skin off it. So I'm probably should not give blister advice...LOL

LOL! shoot- that's exactly what I did....

nickiben

Im struggling with running outside - its soooo cold when I get back in I have a pounding migraine so then my "running high" goes straight out the window. Im going to save up for a treadmill as seen a good one for £250. I'll be fine once its summer and 25c outside!!!

buywithjack

New to this as of today but want/need to get into shape so let the party start!!!!

jen31889

I just started day 1 too. It wasn't too challenging, it was about moderate and it felt good. I look forward to the rest of the program!

keylareed

Yes!! I am starting tomorrow!!! It would be great to have support! Every one of my friends has done the program and they love it. They are all on their way to a 10K. It has been a while since I ran..... like 10 years or so..... I might be a little slow, but I am motivated! I'll send you a friend request!

lrohrman

I'm running a 5k this April! Never ran one before and i'm super excited!
Add me!
I've been trying to run a couple mins in the gym when i go.

FitNHappy0261

I'm using the app. GetRunning for the couch to 5k. I love it so far. Im starting my second week today. Good luck!

Cheeks768

Hoping it's not too late for me to join in. I will be starting this week. I'm actually doing a 5k run/walk on March 19th. I've been hitting the treadmill pretty hard for the past few weeks to build up endurance, but I want to start the interval training.

So, count me in please :happy:

Jenn

Bubs05

Just did my first day...wasn't too bad. I have been walking about 15 miles a week and trying to up my pace the last few weeks in preparation. I think I'll probably have to do week 3 a couple times but hey, as long as the butt is moving!