Couch to 5k

Qatsi

I've never been a runner, but just walked my first 5K over the weekend. Having done that, I'm starting to think about bigger goals - walk a 10K, walk a half-marathon, RUN a 5K (not necessarily in that order). And after that, who knows?

My biggest concern is the stress on my almost-50-year-old knees, given that I've never run in my life and I'm still carrying around about 70 pounds of excess baggage. But I've looked at the C25K program and this might be the proper way to ease into it for me.

ishallnotwant

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.

I agree. I would have fallen over dead (Probably literally) in the beginning before I finished 20 minutes of jogging, no matter how slowly.

MzAJ2012

i started day 1 of week 1 today not to bad im looking forward to the results....

princeza9

I did Week 9 Day 1 today, and I was able to go more than the 30 minutes. When I first started this, I didn't think I'd be able to finish. I played soccer, but never really was a runner. I did my 1st 5K a little more than a week ago, and finished. I had to walk part of it, but I finished, I wasn't last.

I love the C25K program. When I started, I was over 230 pounds. I don't run fast, but right now it's just about being able to do it.

Make sure you have good running shoes and listen to your body.

LA_proud

I just finished week 4...I tend to spend more time in the gym...so I do better with my speed on the treadmill....but I am having fun!

LorinaLynn

I liked it so much I did it twice!

I started it in December of 2010, finished in February 2011, and started running races the following month. In September and October, I even won a couple medals!

Then in late December I developed a stress fracture and I was on the bench for about 6 weeks. I used C25K to ease me back into running in February.

hesn92

I'm on week 4 now. I love it It makes me feel sooo good to be able to go run longer and longer... I'm up to running for 3 and 5 minute intervals and I can do it easily. Before I couldn't even run 2 minutes before wanting to pass out and die lol. I can't wait until I can run for a whole 30 minutes. I want to be able to run 5 miles at a time eventually lol... maybe more.

CaseyP1207

Worked AMAZINGLY well!!!! After using it I killed my first 5k.

TheDudette

If you stick to it and power through the mental blocks it works like a charm. If you half-hiney it you may not be as successful.

1RareJewel

I started again yesterday. I started last year and was able to run for 25 minutes straight and then....I QUIT!!! Big mistake! I have not ran in months and beginning again is torture for me, but I will prevail!!!

bookyeti

It's uber wonderful. Can't recommend it enough. I've done it twice... once over a year ago. However, I had to stop running due to major surgery. Got back into it again this year. I love how it eases you into it!

Just be sure not to over do it at the outset (it's easy to want to, out of excitement). Spread out your runs during the week - running consecutive days is not a good idea; you need to let your body rest in between for a day or two. Also, slow down!! That was one of the best pieces of advice I received when I first started C25K. If you're running slow, slow down even more. Don't worry about how fast your running. Speed will come in time. Just enjoy it... yes, it's hard work, but it really pays off, and it can easily become addictive.

My results? I LOVE running now... never thought I'd *ever* say that. I may not run fast or far (and I admit, I still prefer intervals, as they tend to burn more calories for me personally). While I didn't lose a lot of weight due to running, it toned me up really well, and improved my overall feeling and health.

ShannanLaNae

I just started last week. Im currently in week 2 day one, and i do like. Im not a runner (YET) but I will be someday and i know this is the program for me. Week one was difficult but i managed to get thru it. My calves were so tight but I kept going, I can wait ti see this til the end!

dbevisjr

I'm in week 9 now, almost finished. I think it is a very well planned training routine. Feel free to check out my Garmin Connect training log below to see how things went. You can click the "Previous" link near the top right to go back through all my previous workouts. And I have kept a blog as well that you might find interesting. There are links at the bottom of the blog to go to previous posts. You will do great!

http://connect.garmin.com/activity/171000731#.T5VO72l4sMI.facebook

http://danslosinit.blogspot.com/

melissam926

I just finished week 2! I love it! I've sort of ran for awhile but this has kept me motivated. Well, that and I was crazy and signed up for my first half marathon in October.

latashababygirl

I start week 3 tomorrow, cant believe its has been 3 weeks already but I love the small increases each week, I love challenging myself. Feel free to add me as a friend.

steph1278

Just started week 7 today. I love it. When I first started, I never thought I would be able to run for long periods of time, but I have made it through each week and can now run for 25 minutes straight. I am slow, but I don't care. Speed will come later.

♥xenawarriorprincess♥

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!!!!

Way to be positive girl...you Can do this...I love your reply

nelletali

I've never been a runner but I did this program last year and it worked great. Of course then I stopped running and kind of lost my momentum. I actually am on week 4 of the program again because I have a 5k coming up. I know I can always walk it but it's nice to know I will be able to run some of it. My only issue is bad knees, so if you have any knee issues take it really slow on the running part and ice them afterwards.

eellis2000

I was using the program to help me be able to pass the run portion of a military pt test so I only went to week 7 then redid weeks 2,3, & 4. Not only did I pass my pt test but I also was able to get rid of the inhaler that my doctor put me on.

nelletali

The first time I did the program I did each week twice. In the end I was able to run the 1/2 hour so you can do it!!

BiggTim

Wow I didn't even know about this. I love MFP I learn so much from other people. I'm going to start this program this week.

gwenmf

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!

BUMP -- you all are so motivating. i'm very seriously considering attempting this!

KristenStone

I just finished Week 5 day 1 today! I was absolutely not a runner EVER. I set my sights on this and its happening!

I'm proud to report that this non runner ran (3) 5 minute intervals today and ROCKED IT OUT!! Woo hoo!!

You can do it, its a great program!

Hezzietiger1

I have asthma and this plan has been suggested to me to help with running and breathing... so I'm thinking about it. Right now, I can't really run more than about 90 seconds without feeling like I'm gonna die, even if I use my albuterol prior to the workout. It feels like running is the only thing I can't do at this point. Also, I have two friends that just finished the plan and started couch to 10k this week. They loved it!

Good luck!!

courtneymal17

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!

is that the dirty girl mud run? I want to do one of those so bad!! I really wish there was one closer to me!

MyTime4Health

Hi, I just finished week 2 with Couch to 5K and I love it. The App is easy to use and the pace is very easy to keep up with. Good luck!!!

tammihart

I will be starting this in a few weeks with a girlfriend. She had surgery and needs to recoupe a bit. We plan to run a 5k in October. I am NOT a runner! but want to be.

hesn92

Just did Week 4 day 1 tonight! My last interval run (5 minutes) I went sooo slow. I probably looked like an idiot trotting around the neighborhood like that. But it was much easier to get through going slow like that. Don't be afraid to go slow and repeat weeks if you need to.

katysmelly

There are plenty of c25k apps out there, too. I have one that allows me to play a playlist of music. It tells me when to walk and when to run and tells me how fast my last interval was.

katysmelly

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!

BUMP -- you all are so motivating. i'm very seriously considering attempting this!

You should. It's really easy. It seriously starts out with intervals of one minute or so.

When I say it's "easy" I don't mean that some people don't find some days challenging. I just mean that it's easy to follow the program and progress at the speed you need to. Plenty of people repeat weeks.