Couch to 5k

Crucker73

Has anyone done this? What were your results?

btb079

Finished it a week and a half ago. It was tough but SO rewarding at the end. Doing my first race in just under 2 weeks, and trust me...if I can run ANYONE can!!!

Mommyof3texans

I did this last year, started in March and ran my first 5k in June at just over 34 minutes. Of course, right about that time we had a near record of consecutive days over 100 degrees and I got away from running. I just started it again about 2 weeks ago, this time with my 12 yr old daughter and our sitter. We're going a bit slower through the workouts this time around but we are progressing! It's a great program, I highly recommend it!

sherronh

I did this last year came in at 34 minutes. I threw myself into my own little plan speed walking and joggin combos. Basically the walking just decreased!

I do admit it was easier for me because back in the day I was a soccer player so I did know how to push myself. But since that was several years ago by no means was i in any kind of shape!

courtneymal17

I started the program in Feb and am currently in the last week...but I've already done 2 races and now can also run for the entirety of a 5k. It takes me SO long (about 50 minutes), but I AM running for the whole thing! I'm REALLY excited about it! I think it's a great program...I've always been the one who was N-O-T a runner, and I'm now running for 50ish minutes straight! Racing gets super addictive too..I LOVE it!

dynamojones

I'm a newbie in the program. I'm currently in week 4 day 1. It's really hard starting out but stick with it , I've seen great results. When I started the program I was off cigarettes just the month before and was about 295 pounds. I'm currently down to 275 just after 4 weeks on the programs. My advice is to take it slow and listen to your body.

FoodieGal09

I'm starting tomorrow-eek!
I'll let you know how I get on...if it doesn't kill me! :P

netsirk12

i just finished week one with a struggle I have never been a runner but I want to be so bad. I will atempt week 2 next week but I might have to repeat week one before I am ready to move foward. I havnt had any soreness or anything and I kinda like it.


I WILL BE A RUNNER SOMEDAY!!!!

slkehl

I was going to do this plan but my boyfriend was on my case about it, saying I should start out either running a mile or jogging for 20 min, whichever comes first. Supposedly the muscles you use for running/jogging are different than those used for walking, so even jogging almost as slowly as you walk is much better. This still seems like a good plan to me, but I'm going with his advice since I want to build up speed and not just endurance.

Skeena4

I started the program in Feb and am currently in the last week...but I've already done 2 races and now can also run for the entirety of a 5k. It takes me SO long (about 50 minutes), but I AM running for the whole thing! I'm REALLY excited about it! I think it's a great program...I've always been the one who was N-O-T a runner, and I'm now running for 50ish minutes straight! Racing gets super addictive too..I LOVE it!

That's super awesome!!! Congratulations!!!!!!! :-)

Meaganandcheese

I am on week 6 and running more than I ever thought was physically possible for myself!

ishallnotwant

I am doing week 8 this week. I have asthma and a heart problem and at the beginning of this year, even light workouts would trigger an asthma attack. This program is really great-it starts you out slowly and at the same time, your body adapts surprisingly quickly. I've been super happy with the progress i've made using it!

_Bob_

starting week 2 now. it has been easier than I thought. I'm running a 5k in 2 months so it sounded good.

jiigglybutt

I started on the 1st of this month! Its amazing how the intervals really help. I never thought I'd be able to run 8 minutes straight (which is the one I am on so far) but I did!! Highly recommended from me :bigsmile:

AEB_WV

Starting tomorrow! I practiced day one and I can at least do that much.

nancy5012

I have never - ever - been a runner and I cautiously started C25K last October. Yikes - that first time to run for 30 seconds just about killed me.

But I was determined to keep at it, knowing I would repeat weeks many times.

Well - I am happy to report that a few weeks ago I was able to actually run for 3 miles straight through!! So -the 9 week program actually took me about 6 months - but I can run 3 miles!!!


I am not fast, and it is not pretty when I run, but by God, I was able to do it. I've noticed a definate loss of inches in my legs.

My advice - start at a very slow pace.

alexsmith01

I was going to do this plan but my boyfriend was on my case about it, saying I should start out either running a mile or jogging for 20 min, whichever comes first. Supposedly the muscles you use for running/jogging are different than those used for walking, so even jogging almost as slowly as you walk is much better. This still seems like a good plan to me, but I'm going with his advice since I want to build up speed and not just endurance.

If you can do that then definitely do - C25K is for people who can't jog for very long (I can only jog for about 5 minutes until I think I'm going to die). You should download the adidas micoach app on your phone, it helps to build endurance by doing interval type training, but with jogging faster and slower rather than jogging and walking. I downloaded this thinking it would be like C25K but I plan to use it once I finish C25K to build up speed

cranberrycat

I would like to start, I have been talking this up with my kids, too. My oldest daughter says that she wants to join track or the cross country team, but she never takes the initiative to do it. Now my son is also talking about joining the track team. Neither of them are runners.

I admire some of the people that I know who are runners, and I feel motivated to start this for myself, and also to help get my kids involved so that they are ready when they finally DO commit to joining the track team.

Meaganandcheese

Well - I am happy to report that a few weeks ago I was able to actually run for 3 miles straight through!! So -the 9 week program actually took me about 6 months - but I can run 3 miles!!!

it's taken me a lot longer than 9 weeks too. I have progressed really slowly, but I am very comfortable with it, especially considering that running is such a mental game. I never thought I would be able to run 10 minutes straight, and I am so excited to be at that point now!

shannypoo21

My first stab at it was back in 2010 and I made to week 6. I was able to complete my first 5k after late, my time was 39:53. I took about 5 months off after my second 5k which was in the same year, and I have to tell you, it was the worst decision I could have ever made. When I started the couch to 5k for the second time, the first few weeks were painful. People say the hardest thing to do is to start back running after taking a good amount of time off. So I've been running consisently and successfully since March 2011. I average about a 1130/12min mile. My best advice for you is to stick with it, even if you have to repeat some of the weeks over again, just keep going you will see your endurance and speed change. Good luck to you!

DaveC29

Awesome program! I went from non runner to running my first half marathon this weekend!

Some tips:
1- Run on your schedule... If you need to repeat a day or even a week- do it! The end goal is to finish the program, not give up because it's too hard!

2- Don't think "OMG! 20 Min is a long time without stopping" It is all in your head... I'm doing the same thing now with my marathon training "OMG! 20 Miles is a long way" It is, but you can do it! The program builds you up to that!

3- It's not a race- run at your pace: whatever is comfortable for you. You should be able to breathe comfortably and even say Hi to people you pass.

4- Have fun with it! I hated running in high school and in the military, but doing it this way, on your terms... It is an awsome feeling when you complete that first 5K you run. Then the bug hits... What else can I do? Mabey a 10K or a Half Marathon- the sky is the limit!!

The program adds about 10% each week to get you to the goal. Everything I've read uses this 10% rule. It is achievable and it will not hurt you if you follow the program and don't skip ahead.

There is a lot of information on the web about running technique and running in general-

Here are some links to some helpful sites (many others, do your research!!):

www.chirunning.com (good form and rythm)
www.runnersworld.com (lots of general running stuff from inspiration to technique to training plans)

Did I mention... HAVE FUN!!

AZKristi

I hated running as a teenager when we were forced to do it before swim practices. I did C25K because I felt like running was the next fitness goal I wanted to conquer. the program definitely worked, although I did not follow it exactly. I stretched it out because I only run a few days a week. But, I followed the general pattern and I am now able to run 5k pretty easily. My longest run so far was 5 miles. I haven't raced yet but probably will enter an event at some point (even though I am still slooooowww).

DaveC29

i just finished week one with a struggle I have never been a runner but I want to be so bad. I will atempt week 2 next week but I might have to repeat week one before I am ready to move foward. I havnt had any soreness or anything and I kinda like it.


I WILL BE A RUNNER SOMEDAY!!!!

Surprise! YOU ARE A RUNNER!! Just keep at it!!

katysmelly

I was going to do this plan but my boyfriend was on my case about it, saying I should start out either running a mile or jogging for 20 min, whichever comes first. Supposedly the muscles you use for running/jogging are different than those used for walking, so even jogging almost as slowly as you walk is much better. This still seems like a good plan to me, but I'm going with his advice since I want to build up speed and not just endurance.

A lot of people have had great success with C25K. I think it's weird that your bf has a problem with you doing it.

However, C25K is for people for whom running 20 straight minutes is not yet possible. If you can run 20 mins or a mile, then C25K isn't for you.

The point of slowing to a walk is to let your heart rate go back down and let your body rest before running again. The intervals get longer and longer until you're running 20 minutes or longer.

sbilyeu75

I'm on week 3. I've never got to finish the program. I always seem to sprain an ankle or get knocked up before I can finish it.

katysmelly

Has anyone done this? What were your results?

I'm in the 6th week and loving it. It's been very easy for me so far.

There's a group on here for it... http://www.myfitnesspal.com/groups/home/4064-c25k-friends

Meaganandcheese

I was going to do this plan but my boyfriend was on my case about it, saying I should start out either running a mile or jogging for 20 min, whichever comes first. Supposedly the muscles you use for running/jogging are different than those used for walking, so even jogging almost as slowly as you walk is much better. This still seems like a good plan to me, but I'm going with his advice since I want to build up speed and not just endurance.

I am on week 6 and only just now running 20 minutes straight. If you can already go that long, maybe it's not the best program for you. You could look into a Bridge to 10k plan or speed programs. There are definitely other options out there if you're starting out at that level.

torshi

I'm actually starting to C25K this week. I'm super excited.

amrem83

I did this and it worked great for me. I went from a non runner to a 35 minute 5k in exactly 6 weeks. I do regret not starting the program sooner, so I could have gone through the program the way it was designed. I was already athletic so I started at week 3 in the program. I really pushed myself to get through each week. Since my 5k I have kept running and even backed off of the distance, and then built back up to 5k. Just today I ran 5k in 29 minutes. In January of this year I wasn't a runner at all! Stick with it and as others have mentioned, don't be afraid to repeat weeks!

tpittsley77

First off, I was born with a heart problem and was never allowed torun as a kid, so I never learned how. Following this program I am up to running 2.2 miles straight now, my longest distance. I will finish this program soon. I have kind of gotten away from following the program, only because I am doing a dirty girl next weekend and the first mile is up hill, so I have been running shorter periods on incline. But three weeks ago, I ran my first mile ever. I now consider a mile a quick jog! If I can do this, so can you!

FitKate

currently doing this. I'm on week 2 if you would like support.