What is C25K?

CaptainGordo

The original Couch to 5K program is outlined on the Cool Runnings website, and can be found here: http://www.coolrunning.com/engine/2/2_3/181.shtml.

As the website states, "Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months."

The real beauty of the program is that it can be done at your own pace. You don't have to be a world class athlete to run 3 miles. As many people have discovered (myself included), this program can transform nearly anyone into a runner.

As the website explains...

Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.

Check out the Cool Runnings site for more information. Also, don't forget to check out the knowledge, experiences and tips that MFP members provide here in the group forum.

Happy running!

Joyfuldadzie

:glasses: It's a good way to start. I've been using this since about last Sept. Ive had to repeat some weeks and put it down for the 100+heat and humidity whew! Its helped me jog 3 miles nonstop. I still use it. There were a few days I added breaks and a few I skipped the routine and just enjoyed the walking but overall it helped me reach the 3 mile or 5k.

wkile76

I just found out about this app, and promptly downloaded it. I started yesterday, and I must say I really liked it. I look forward to the end where I will be able to jog the entire time.

4C_diva

I am looking forward to this program. I did a trial run of week 1 day 1 last night. I found it enjoyable. I will officially start the program on Tues. I don't want my running days to conflict with my son's basketball games. Tues., Thurs., and Sat. will be my running days.

melwa

Downloaded the app. Printed out the plan. Looked up my first fun run to book into - March 10. Start tonight!

mommyonthemove90

I am just finishing up week 1 of the program and i love it, it feel awesome and accomplished when i am done, there is no beating it :-)

BeckyAndie

Hi, my name is Becky and I'm new to the group.

My mom and brother, who are runners in great shape, cornered me this weekend and challenged me to train for a 5k. I'm completely unathletic, ungraceful, and carrying 100 lbs too much. I pointed all of this out to them and they responded that if I can run a half an hour on an elliptical machine, a milestone I accomplished last week, then I can train for a 5k. I'm not sure that's true, but I'm going to try. Thanks for the pointers on where to go to get training info.

TinaBoBeana

Hi. I'm Tina. I just joined the group today and am starting my C25K program next week for the race I'll be attending in May. I ran the same race last year at Disney's Animal Kingdom with my husband and daughter. But it has been 6 months since I've run. I am ready to go, very motivated and looking to give and get inspiration here.

Good luck to everyone!

felicityrhode

Hello Group!

I am new to the group, and would like to start the C25K program right away! I have a question, though... Are there any specific speeds that we should follow? More than likely, I'll be completing this on a treadmill and it would be a great help to me if I knew what speed would equate to a "brisk walk" and a "jog". Right now, I'm maxing out at about 4 mph on the treadmill, so I'm a super beginner. Any help?

Adw7677

this program can transform nearly anyone into a runner.

Hi everyone! I found the C25K app about a month ago, but I haven't had the nerve to try it yet. You all look pretty fit in your profile pictures! I'm curious if it really is good for "anyone", or is there a lot of emphasis on the "NEARLY" before the anyone. I'm the type of girl that doesn't fit into "one size fits most."

This is my second week back at the gym (I've been off/on for 2 years), so I may not be as out-of-shape as most people my size. But still, I'm 5'4", 240 pounds. My body fat percentage is almost 53%. Is there anyone out there, roughly my size, that has used this program? I'm wondering if it's worth trying now, or if I should wait until I'm a bit more seasoned at the gym.

PS: I know it's called "COUCH to 5k"... but I've been to "dollar stores" that charge more than dollar. In the words of an angry Asian store owner, "Dollar store just name!!!"

mamakira

Hi,
I am Kira and I am new to the group. I have always been a swimmer so running is a new trainingsform for me. But as I can do it from home I thought I give it a try.
I did W1D2 yesterday and is very doable. I am looking forward to the rest of the program. I can´t even imagine today I will ever be able to run the whole time. But to keep me on track I signed myself in for a 5k beginning of May. So there is no way out now.

SandyKru

Anyone having problems with side cramps?

bttrthanevr

Anyone having problems with side cramps?

I did at first but I don't anymore...These tips helped:

Avoid eating within one hour of running (I was running right after dinner. Now I try to wait until after running to eat or I wait 1 hour)
Stick to plain water for pre-hydration -- avoid sugary, especially carbonated, drinks.
Make sure that you always warm up and stretch before your runs (I walk a bit then pause the app and stretch so I'm not stretching totally cold)
Avoid shallow breathing
Running in extreme cold temps can cause it too (I joined our Y so I can run inside when it's really cold)

Hope one or more of these help! :-)

CharityGC

I am on week two after doing week one twice. I am signing up for a 5k for April and I really want to be able to run it all. Right now, I actually do 40 minutes of walking/jogging so after my last walk on C25K I usually do about 10 minutes more with alternating.

anne2605

"Anyone having problems with side cramps?"

SandyKru, my podcast trainer gives two tips to help avoid stitch, drink plenty of water before going on a run and should stitch come on during the run, take in deep breaths through the nose and as you exhale out the mouth, push out the stomach. It's quite difficult to do while running and your out of breath already but it seems to work for me.

alisi85

Thank you sooo much for breaking it down for us hey everyone I'm Alisi I joined thus group a couple wks ago and realized I had no idea what I joined I just new it had something to do with running I'm about 100lbs over weight but I've always loved running. I have a 5k coming up in May and definetly need something to give me that push to not walk the whole thing. Thanks again for the pointers!!! Can't wait to let the lil runner inside of me free lol

TdaniT

I am looking forward to being a member of this group! I just completed W3D2 this morning and I believe I will be doing week 3 over again next week. Jogging for 3 minutes is not easy for me. I have never been a runner/jogger so this program was intimidating at first. If I look too far ahead at the training it gets very intimidating to me. However when I complete the day I feel a sense of accomplishment.

I am doing my program on a treadmill. I am 50lbs overweight and I can feel it in my knees when I run. I don't want to quit until I am (hopefully) thinner but I also don't want to hurt myself.

AmbyrJayde

this program can transform nearly anyone into a runner.

Hi everyone! I found the C25K app about a month ago, but I haven't had the nerve to try it yet. You all look pretty fit in your profile pictures! I'm curious if it really is good for "anyone", or is there a lot of emphasis on the "NEARLY" before the anyone. I'm the type of girl that doesn't fit into "one size fits most."

This is my second week back at the gym (I've been off/on for 2 years), so I may not be as out-of-shape as most people my size. But still, I'm 5'4", 240 pounds. My body fat percentage is almost 53%. Is there anyone out there, roughly my size, that has used this program? I'm wondering if it's worth trying now, or if I should wait until I'm a bit more seasoned at the gym.

PS: I know it's called "COUCH to 5k"... but I've been to "dollar stores" that charge more than dollar. In the words of an angry Asian store owner, "Dollar store just name!!!"

I just started week two, (after like a month of week one lol) and its been good for me, also I'm not the same height as you but I weigh more. I"m definitely not one of the fit/athletic ones. but its not hard. My number one thing that it took me this whole month to realize is that don't do your running at top speed trying to break the record. You'll burn out and hurt yourself. But I think you would be fine, although you may need to repeat days/weeks like I did lol

Also Hi everyone new to the group, My names Amberjade, nice to meet ya'll

stitchtastic

Hi.I'm Heather,and i'm starting the C25K on Friday :happy:

Can't wait to get cracking at it!

I'd love some more friends who are taking part in it,as i only have 2 so far.Any adds accepted.Good luck everyone.:happy:

likitisplit

Welcome, Amberjade and Heather!

AJ - you have already accomplished two of the major milestones of the program. The first is completing W1D1 and the other is the first 20 minute run. Great work!

Heather - I'm almost envious of your opportunity in starting the program. I learned so much and came so far in the 9 weeks. Congratulations!

VanCityFit

I started this week and tomorrow will be my third day of week 1!!

likitisplit

Congratulations on your first week! Great job for starting!

sunshinestater

I've done some posting in the group but haven't introduced myself here, so here goes. I'm in my first week of C25K. I started with the Zen Labs app but switched to the Active.com app after the first day and restarted (I like the idea of a zombie trainer). I've hated running all my life. I have short legs and detested being forced to do laps in school. I love to walk, though, so no reason why I can't step it up for a 5K. I live in FL so I signed up for two 5Ks at Disney this fall to keep me motivated. I'm so glad this group is here!

rduhlir

likitisplit

That one's different! Great variation for those who want to work in running 4X per week.

TdaniT

I finished it last week! I am so proud of me. I was able to get through the 30 min jogging! I didn't get to a 5K on the treadmill but I got to 2.4 miles. I just jogged outside for the first time this past weekend and I got 3.4 miles in 50:37 minutes. Not too bad considering I did not jog the entire time. I couldn't. I had to jog and walk. First 5K on Wednesday!

sunshinestater

Awesome! Have a great time at the 5K.

ButterfliiHawk

I am looking forward to this program. I did a trial run of week 1 day 1 last night. I found it enjoyable. I will officially start the program on Tues. I don't want my running days to conflict with my son's basketball games. Tues., Thurs., and Sat. will be my running days.

Ahhhh these are my running days too, so as not to coincide with my singing!
I am starting Tuesday, soooooo looking forward to it!!
Feel free to add me as a friend if you like! I'm looking for some c25k friends on MFP!
PS. I saw you're from GA and I'm visiting there from England this year! EXCITED!!

shanellef05

I started the c25k last week. Yesterday was W2D1 for me. I'm embarrased to say this but running on the treadmill I can only run at 3.5 mph. I have only been running at 3 mph but I found out yesterday when I ran at that speed I wasn't even remotely breathing hard. I don't want to run faster than my conversational pace but I still want to push myself. I tried running at 3.5 yesterday and was still able to sing some of the words to the music so I wasn't gasping for breath which is good.

I honestly have never run before, or barely exercised for that matter. I've been overweight for as long as I can remember. I really want to start running and I think the c25k is the way to go.

msjohnson13

Hi, I'm Melissa and going to start the C25K. I ran alot in my younger days and then life took control and running became history. I love running even though I haven't done it consistently. I would run before swimming, biking, or anything else. I have to retrain myself on breathing and stides. I did a trial jog to see how long it would take me to finish 3.2 miles (the route I chose). I did it in 40 some mins. I have signed up on board some co-workers to do a 5K in November so I'm getting some goood information from the posts. I run 3 times a week and vary between 2 miles and 3.2 miles.

I'm starting the plan today so I'm thrilled about it all. My goal is to get into that rhythm of running because I miss running. Wish me luck and thank-you for all the information already posted and reading the accomplishments is motivating.

rmed057

I got the App today! Anyone else just starting out? I could use an accountability partner or motivate a friend !