couch to 5k

mommy2robert

Who has done it?

Tell me more about it?

What did you like or not like about it?

If you have never run before (unless chasing the ice cream truck counts) is it easy to start, continue and see results?

What if you have asthma (controled by meds), it is still easy enough to do?

What about only running outside (no access to a treadmill)?

Davali

Hi - I'm in the middle of week 8 and have loved it. It took me a long time to get going and about 3 weeks before I managed to complete week 1. My pace has been pretty slow throughout, so that's my next aim to try and speed up.

I found treadmill better than outside as I was able to pace myself easier.

No asthma issues, but lots of extra weight to pull behind me

Bigpelly8

Week 6, Day 3 tonight. 25 min run with no breaks. 6 weeks and 3 days ago I could barely run a minute.

Do it to it!!

Twinmom1221

I just started and am finding it a good way to start. I think I'll be doing Week 1 more than once and that is ok. I would say if you find you are struggeling with Week 1 too much you could create a Week 0 and just reduce the running to 45 or 30 second intervals and increase it when you can.

I am using a treadmill but a friend told me there is a podcast you can download that keeps time for you. So if you have an iPod that might be an option.

jamielr84

I finished it a couple months ago. I could barely make it through a minute when I started. Now I can run 30 mins no problem. I run 30 mins about 3 times a week now. I am so glad i stuck to it and finished. It really does work. Just don't ever let your mind take over and tell you you can't do it! you can!

MissAnjy

I finished c25k in June. I was definitely NOT a runner & had always claimed this. I DESPISED running. I decided I wanted a challenge and so I went after it hard. I completed the 9 weeks and I now love running! I just recently ran outdoors for the first time and it was WAY better than running on a dreadmill. I would much rather run outdoors now! I had asthma growing up & struggle with it sometimes during exercise, but listen to your body. Also, consult your doctor, he/she can help you if you need puffers or other such things to aid you.

This program definitely conditions you in a short 9 weeks and you'll be amazed at what you can do. Running is 80% mental. Push yourself mentally.

Runs4Wine

I'm a 2 time C25K Grad - got pregnant after graduating the first time and then did it again after I had him.

I despised running with all my being. I was scarred from running when I fainted after running a single lap in 6th grade, too embarrassed to put any effort into it ever again. But I knew it lead to great WL results and so I decided to give it a try in my late 20's. It took me more than 9 weeks to complete the program the first time around, I followed my body signs repeating days or weeks when needed.

It was just what I needed to follow a structured program to learn to run - and it taught me how to breathe properly. I'm now currently training for my first 1/2 marathon. So yeah I think it's an amazing program!!

mommy2robert

If you can't run the whole durration do you just stay on that week until you can complete it?

bkardong

I use the podcast and love it! There are a few versions on iTunes.

maddymama

Who has done it? ME!!!!!

Tell me more about it? I started in February, finished in April. I have run a bunch of 5Ks, and run 3-4 miles a day 4 or 5 days a week.

What did you like or not like about it? LOVED IT!!!

If you have never run before (unless chasing the ice cream truck counts) is it easy to start, continue and see results? YES! Follow the plan, download some of the apps or podcasts so someone else is telling you when to run and walk, and just focus on doing it. Take your rest days.

What if you have asthma (controled by meds), it is still easy enough to do? consult your doctor to make sure you are oked to exercise. I have exercise induced bronchitis, but this program started off slow enough and built up slow enough I have't had any problems with EIB.

What about only running outside (no access to a treadmill)? I hate treadmills. I only run outside.

Get fitted for a good pair of runningshoes by a professional at a running store to help prevent injuries.

Edited to add: I reapeated weeks two and three due to illness and other stuff. I didn't have to repeat any other week. Yes, you can repeat if you need to. I ususally just tried to do the next workout, and only dropped back a week when I couldn't do the next time.... or after a major stomach bug when I knew I was weak.

PeachyKeene

I did it back in May, loved it. I could not run for 30 seconds without being out of breath. I had exercise induced asthma and meds helped control it. I had ran very little before starting the C25k program. I think running outside is much better if it is not to hot. Here it is like over 100 degrees, can't run outside, unless it is early in the mornings. I got podicast off of the www.c25k.com website that were really great and helped so that I didn't have to keep checking the time. They were free too. The other website that gives more information on what days to run or walk however long is www.coolrunning.com

ETA: I followed the program as it stated, I didn't have to repeat any weeks. I was even able to run 6 miles on the 10th week, I just wanted to see exactly how long I could go. Everyone is different, but it can be done and is the best running program I have seen.

Runs4Wine

I run outside almost exclusively except for when I travel for work and running outside isn't an option - I'll use the hotel TM.

datguy2011

im doing it now.... day 2 today

Elleinnz

Hey - I'm in my 2nd week, and found it really easy to start with....I am sure that will change...

I could already walk at a reasonably fast pace, and have upped my fitness quite a bit since the beginning of the year, so I was definitely not a couch person per se...

Having said that I have never run at any time in my adult life....at all!

Can't say for sure about the asthma - I used to have exercise induced asthma - but have not had any issues with that lately...
I have not really been out of breath at all so far with my 90 second runs - just take it easy...

I run on thebtreadmil, as I am a bit of a control freak, and I like that I can control the actual speed etc and measure my progress, but if you have the phone app, or there is no reason why you can't do it outside...

The other reason I do it on thevtreadmill is that I still carry a bit of excess weight and I just think it is kinder on my knees...

Give it a go - I was amazed at how "easy" it was to start!

Elleinnz

Double post :-(

PeachyKeene

If you can't run the whole durration do you just stay on that week until you can complete it?

If you can't I would say yes you probably should repeat that week.

tamifoster

I started this program last August and ran my first 5K mid-October. I continued to run and completed my first 10K in May. Repeat weeks and move on when you are ready. runningintoshape.com has some great podcasts for this program. She tells you when to run and when to walk. Helps take your mind off the time and keeps you from having to watch the clock. I started the program on a treadmill but I would recommend running outside if you can. Completing a 5K on the treadmill is easier than running on asphalt. If you do run a treadmill, my trainer told me to keep the incline at least at 2. This will help you transition from the treadmill to running outside. Good Luck!

ronda_gettinghealthy

hello---I finished it and am doing C210K now....

I am a former NON-runner--(why did god make horses if he had any intention of us to run right???) it is perfect...

some tips.....
run at your own speed---dont worry about how far you go or how fast you go......that will come later....when I started people walking were moving faster than my jog....but I kept at it..... (I called it wogging--combo of walk -jog) some weeks I had to repeat the week I didnt feel comfortable moving up yet....but slowly slowly slowly....I finished.....then one day I went for a wog--not at my track where I know how far I went but just on the road--had a gps with me and that is it...no c25k either....just started....kept going and going it felt sooooo good.....finally looked at GPS----I had gone 5K (took me nearly an hour) no one was more suprised than me......that said I am still not fast--last 5K time was 41 minutes--slow by by anybodies standards--but the take home message is....an overweight (obese when i started) 48 y/o who was recovering and rehabbing an acchilles tendon surgery...can do it......SO CAN YOU....all you have to do is start.....dont let anyone tell you to go faster, longer or anything YOU are NOT comfortable with....and you too will find and hit that comfort stride and people will start to look at you funny when you say....I WANT to go out for a run....


Best of Luck

dusk1977

great question thanks for posting and after reading the replies I think when Jillian has finished kicking my *kitten*, c25k will be my next challenge because I presently despise running :grumble:

daddyssunshyne

I have done couch to 5k, but not the formal program everyone is referring to.

I just started walking. I started with a mile, and kept adding as I could.

I walked my first 5k July 9th. It took me about a month before I did it, but at that point I could walk up to 5 miles in one stretch.

The 5k was a really cool experience, and I look forward to doing more. There is a real difference in the way my legs look and how strong they are.

If you are concerned about asthma, try just doing a walking version.

Sarah

ronda_gettinghealthy

If you can't run the whole durration do you just stay on that week until you can complete it?

I repeated many of the weeks.....get good shoes.....take your time....I use the app on my phone for the cues....


ENJOY

Chemmy

I never liked running when I was younger but I can run a 5K now (but not fast, yet) which is 4 weeks since I started running.

I started with a 1 mile route near where I live, if you can try this on the flat and not hills like I did all the better. My first 'run' was more of a 200 yard jog, 200 yard walk, 200 yard jog, etc. I was so hot at the end I thought I was going to collapse (I gave up smoking 10 months ago). I tried again the next day and ran a bit more of the route. Slowly I built up to a complete run or the route within the week.

Over time I have build up my running and have managed a 5K I have also ran a 8m 18s mile which for me is amazing. I am getting quicker every week.

I have 2 main circuits, my 1 mile hill run circuit (road) and my coastal run (flat road) which I know where the mile markers are. I swap between them depending on the weather.

I have an iPhone and use Nike+ GPS which keeps a log of all my runs and times. It uploads to the Nike site as well so you can see how you are doing. They also have various challenges and start with a power walking level all the way up to "There is no way I will be able to run that distance" level.

However you decide to do it take your time and build up, warm up at the start of a run and stretch at the end, keep hydrated and get some decent running shoes. Sorry but I can't say anything about asthma.

Good luck.

kvnpoole

My wife and I started not too long ago. She just finished week 4 and I just finished week 1. We are loving it! Neither one of us are runners. ( I ran cross-country in high school, but that was ages ago) Keep going! I am so looking forward to finishing and being able to go for a run 3-4 times a week. Really clears your head and you feel great afterward.

amazing_grace♥

I've just started it again this week. The first time I tried, I didn't have the right kind of shoes, the second time, I "tweaked" my knee, and now that I've lost about 30 pounds, with my knee feeling better, I've started it again. This is my first week back at it, and I'm excited to be able to run more than one minute without feeling like I'm gonna die!! Haha. I have a Droid phone and got the free app that interjects the C25K program into whatever music im listening to on my phone.... I LOVE IT! It's called ExerTime and it's FREE! I've never had any trouble with asthma (Thank the Lord!) and just wanted to say "go for it:! Best of luck to you!

Cccaroline

Who has done it? I have just finished week 3 tonight.

Tell me more about it? You start by running, then walking, the running times gradually get longer.

What did you like or not like about it? I like using the "get running" app. I like how fast I'm making progress

If you have never run before (unless chasing the ice cream truck counts) is it easy to start, continue and see results? I'm nearly 50 and have never done any running before, except under duress at school! If I can do it, anyone can!


What if you have asthma (controled by meds), it is still easy enough to do? sorry don't know

What about only running outside (no access to a treadmill)? I don't have one either, it's great getting outside. I run in a local common, and enjoy the scenery as I run.

Do it! You'll love it!!

Dabber1958

I just finished Day One using the BlueFin iPhone app. None of my statistics were recorded. Very disheartening. Do you need to purchase the in app GPS to record the statistcs like distance, pace, calories burned automatically? I also have Nike + which I understand you can run in the background. Can anyone give me advice? I want it to be accurate and if I record it manually, I am afraid it won't be. Thanks for any help!!!
Debbie

Runs4Wine

Do you need to purchase the in app GPS to record the statistcs like distance, pace, calories burned automatically?

I use the RunKeeper Pro app - it's free and you can set it up for the intervals you want to run on the given week. It will track your pace, GPS distance and give you coaching advice. In the background you can play your own WO/running music

horseryder77

I guess I'll just add to this even though I might be a bit repetitive :-p

I started the c25k not being a runner. At all. Like, the 60 seconds at the beginning were so hard and I was feeling ridiculous at getting winded after only one minute while all these runners were flying by me probably on their hour long runs. But, I kept to it. I personally never repeated any days.. I felt like I had to sometimes, but then when I went out for my run, I was like "well, let's just try it and see" and I always surprised myself.

I ran a 5k a week ago, and it was fantastic. I haven't had a chance to run since (BLAH) cause I had an upper respiratory infection that I just now am getting over.. and today I'm going to start the Bridge to 10k app (oh yeah I used the apps on my phone to tell me when to run walk) and I'm training for a half in September. I'm TERRIFIED but I wouldn't have even been able to think of doing something like this without the c25k. I love that program and stand by it 100%.

But I agree with other posters. Get yourself a good pair of shoes, take it slow and do it 3 days a week. But keep with it. You'll surprise yourself

lauraloo3258095

where do i get details for couch to 5k

Laura-/--((@)

kit_katty

I'm nearly done the program (or rather, another one that's similar). It's great! I was never a runner but I just ran 25 min straight this morning! I have asthma (not as bad as you) but I was fine, just take it slow, stay hydrated, repeat as necessary (most people need to repeat at least one workout) etc. You can also google forums, there's one specific to this program so there are people that can help with problems or challenges or just give support directly related to running this program. Good luck!