C25K - Help with Understanding

dougstevens

Wife and I did W1D2 yesterday; using the iPhone app. (I like that it tells me when to run and when to walk. It maintains a journal, and calculates calories burned. The only thing I need to do is to improve my playlist.)

Before starting C25K, we did a internet search and found at least three different versions of the program. All of which are about 10 weeks long. However, one program has a person running only three days a week (iPhone app), another shows 3 to4 days of week, and another shows3 to 4 days a week but with different intervals. I imagine most of these will accomplish the same goal, which is get a person to run a 5K non-stop or run 30 minutes non-stop. (I wonder if one program is geared towards helping a person to start running; which another program is geared to get a person ready for an actual 5K race.)

So here are my questions
1. Is there an official C25K program?
2. Is there an official website?
3. Any opinions on which to avoid?
4. Those who have graduated, were you following the program strictly or loosely? Did you repeat or need to start over?

Chenoachem

1. Is there an official C25K program?
As far as I am aware this is the official program.
http://www.coolrunning.com/engine/2/2_3/181.shtml

2. Is there an official website?
See number 1.

3. Any opinions on which to avoid?
Most people starting to run can easily overdo it and get set back. I would only stick to programs that have you run 3 days a week. Feel free to cross train on other days and take at least one day off for complete rest and muscle rebuilding.

4. Those who have graduated, were you following the program strictly or loosely? Did you repeat or need to start over?

I did find that near the end, I had to repeat a few weeks. I never completely started over, after I started. I followed the program very strictly until I finished and then used the Runner's World Smart Coach program to get up to 10K.

Enjoy the run and have fun!

teeley

I just finished this one

http://www.c25k.com/

but did not follow it too close, after about week 4 I did my own thing and ended up running 30 min before the program would have ended...I have ran 5k many times in 35-38 min and have since increased my distance to 8k...if you are able to push yourself and not give up follow it loosely...but if you need the structure pick one and stick to it. I think they are all fairly similar and will get the job done...if you stick with it!!

CaptainAmerica1970

I never did the program. I read it ,it makes sense. I guess it depends on ones goals. just to finish or for time. when you finish the race i am sure you will feel great, look at your time and think, "I could have went faster!' That said, just do what you can, stay within your ability, and comfort level as to not get injured. you are training your legs to be on your legs for that duration and speed.

Lindsayrob

All of the above!
I did stick to the program strictly, only because I knew if I let things slide, I'd never pull them back, but that's just me. I think you should just do whatever you have to do to get you through - lets face it, it's a personal goal, so you should get there anyway you can. If you set yourself tough deadlines and miss them, you're going to feel demotivated.
Mostly just enjoy it - great that you're doing it with your wife, it will help you both stick at it!
Lindsay

JeffGDDG

I did the cool runnings one too. If I wasn't able to complete a day as it was scheduled (which was a few times), I just stayed on it until I could, which was almost always the next time I tried. 3 day a week programs for running are good for helping keep injury free.

jpowell3976

http://www.c25k.com/

I find nothing wrong with repeating weeks as needed. I'm on week 5 day 2 now, but I did week 1 until it was nothing...lol! I went really slow at first and had to stop & restart the program once due to hurting myself. After week 1 was easy, I started pushing myself each week with the next week. Each week I'm so scared I won't be able to do it, but after I do I feel like a million bucks! I did week 1 5 days a week for about 3 weeks...now I follow the program of 3 times a week with walking days in between. Hope this helps you guys! Good luck & happy running! :happy:

LorinaLynn

I usually did a little more than the program required. A few extra intervals, or I ran a few minutes extra on the longer runs (25 instead of 20), etc. Towards the end, I drifted away from the program and did my own thing, because my first race was a 4.5 miler instead of a 5k (3.1 miles) and I wanted to try to run the whole distance. I couldn't at the time - I wasn't ready to run in cold weather and on hills - but I still finished way faster than I thought I would. Less than two months later, I ran a 5 mile race in less time than it took me to do 4.5 miles!

JeSuisPrest

(I wonder if one program is geared towards helping a person to start running; which another program is geared to get a person ready for an actual 5K race.)


I do believe they are all geared towards trainging to do a 5k. I've been doing this about 5 weeks now, it took me 3 weeks to complete week 1, and I've been working on week 2 for 2 weeks now. I admit I'm bit intimidated to move one but I will,soon. I do believe the one I have is by coolrunning as well, if that is the same as Guy Hoffman that is. I think the program is great, with two sons ont he Cross Country team I felt the need to really start moving, my youngest who is 9 is now joining me. Good luck to you! Sounds like you are off to a great start!

runlorirun

4. Those who have graduated, were you following the program strictly or loosely? Did you repeat or need to start over?

I haven't graduated yet but I found I had to adjust it to fit me better. I still hold to the guidelines of the program but had to scale back the running because I just couldn't push myself to go from 3 mins to 5 mins in a week. I have been gradually adding 30 seconds at a time so I am now up to 5 and 7 min runs. I have been working the program since the end of April. I have jumped into running before and ended up injured so running uninjured it my number one goal. I did my first 5K on July 4th and finished it in 47 mins. My goal was 50 min so I was happy with my time. My next race is in October and I hope to be able to run the entire race and finish under 40 mins.

dougstevens

You have to admit, the support on MFP is outstanding.

Thank you everyone for your input.