Couch to 5k

souper71

Hello everyone. Ive just recently started a "Couch to 5k" program. I could use some motivation to help me through it. Please share your successes and your progress.

souper71

So far I am about a week and a half into the program. My leg muscles are rejecting the program so I'm doing every week twice. So far so good (aside from the muscle stiffness).

PMPB7

This will be great. Now I just need to find a race for a goal to shoot for. I know of the program, but seem to be running farther these days. Granted, it's not a full run, but getting there. Slowly but surely.

Today I did 30 min on the treadmill. 12 min running at 3.5 and the rest walking at 3.2. Determined!


I hope your legs strengthen for you and stop given you trouble.

Have a great day everyone who joins in.

Bernie (aka. PMPB7)

joybedford

Your legs will get stronger don,t go too fast too soon stick to the programme and repeat weeks if necessary nothing says you have to finish it in a certain time scale. When I first started running the pain in my calfs nearly finished me off I had to really focus on stretching and leg strengthening doing sqauts and lunges etc. I found it very tempting to think I could run a bit further and then suffer the next day. Pain is to be expected but any swelling or excrutiating pain should not be ignored. Always a rest day between runs as well you will need it. Hope this helps.

Di3012

So far I am about a week and a half into the program. My leg muscles are rejecting the program so I'm doing every week twice. So far so good (aside from the muscle stiffness).

It doesn't matter if you had to do the same week three times, go as your own pace and eventually you will be running the full distance.

Ensure you get your rest days in though, those rest days are vitally important

Brenda_Pancakes

I'm going super slow at it. Which may not be the *recommended* way of doing it, but I've repeated nearly all the weeks I've done. Sometimes repeated more than once or twice.

I've never jogged before in my life - and my breathing gets really quick and pant-like/eratic if I push past a certain point.

So I say - repeat the weeks as much as you need too. You'll probably need to if you're anything like me and just flat out haven't done anything like this before.

I can do a solid 3 minutes without feeling like I'm going to die now... Which is absolute and total progress for me - someone who couldn't go 30 seconds a few weeks ago.

SKHaz1

Yayy love this thread!!
I just started and did the first week last week. Still havn't done the 2nd week yet. Im going to try the workout 1 of week 2 and see if I can manage. Are you all moving on once the workout gets easy? Week one wasnt easy for me but definitely doable. Suggestions?

bisland

I did the program starting January 1, Repeat weeks as needed. It seemed to me the first 4 weeks were the hardest. It does get easier & again do not be afraid to repeat a week. When I started I could not run across the street, but this past Saturday ran my first 5K & finished smack in the middle of the pack. I can not wait to sign up for another race.

sugarandspice27

I started Week 2 this week. I won't say it's easy, but I won't say it's misery either. I LOVE this program, it really pushes me. I've had to consciously slow myself down or else I get out of breath too easily. I would say work on speed later, it will come with time.

The upside is that it's really jump-started my weight loss again.

speechsteff

I just started Monday..and I'm so slow! Walking at a 3.3 and jogging at a 3.5. On Tuesday I did a beginning Kettlebell workout that left me incredibly sore....way too many squats. I was a little nervous about jogging today but after I started it actually helped with the soreness...who knew???

munkey418

So far I am about a week and a half into the program. My leg muscles are rejecting the program so I'm doing every week twice. So far so good (aside from the muscle stiffness).

ugh totally wish i was doing that! even if it took longer I bet itd be a heck of a lot easier. Might have to anyway and just let my running buddy follow the program as designed

jss150

Ive used this successfully for the 5k and 10K programs - it works! Its not about speed its about time. Don't worry about speed. I like doing it outside better than on a treadmill. If you find one week particularly hard its better to repeat it.

lanzaroteblue

Hi there,
I've just finished week 3. It's def NOT easy. Keep going, I'm
concentrating on endurance rather than speed (for now). I've
signed up for my 1st 5K on 27Oct so aiming to have an okay
time by then.. I love the podcast from coolrunning.com and
I'm not sure if I could have got this far without it.
Good luck and make sure you are having rest days and
stretching properly to help with stiffness.
All the best
Nicola x

TheKitsune6

I completed C25K in August/September of last year. I remember on one of the weeks I had to keep doing it for an entire month before I was able to move on! It was a struggle what with being an asthmatic ex-smoker, but I did it and since then have done Warrior Dash, Pendleton 10k Mudrun and the Safari Park half marathon. I -love- it and I recommend the program to anyone looking to take up running. I had to learn how to breath, I had to learn that shoes are a GREAT investment (I am a hardcore penny pincher, this was a hard lesson to learn, but it was the best $80 I ever spent), and I had to learn when my body just didn't want to go anymore (I'm tired, I'm achy, this is boring) and when my body literally could not go anymore (literally vomiting after a 9 mile run due to poor hydration and bad breakfast).

If you keep with it, if you finish it, if you keep going... you will feel pride and amazement. You will learn that you're not always motivated and it's HARD to put on those shoes and get out the door but as long as you go, perseverance is more important. Anyone can do something when they're motivated but when you do something despite it being difficult, despite not wanting to and despite it being hard that's when you're at your best.

GO! PUSH! RUN!

Hickyvikki69

hey, i started my couch to 5k, 6 weeks ago. that said i am on week 6. i am motivated to finish this program...i jog at 4.0 to 4.4mph. i currently finished running 11min. n tomorrow day off. then i get upped to 13min. i hope we can motivate each other!

LatinaGordita

I've been doing C25K for 4 weeks now. I did day 1 of week 4 today during lunch! WOW. It had two different running intervals 2/5min and 2/3 minute, and it looks like walking was minimal. I had to push myself in the last run, but I made it!

I usually do a week at least 3 times before moving on to the next week. I do not run fast, I pace myself and push towards the end a little faster. I focus on my breathing and endurance.

Good job on your progress. Your legs will get use to it! Trying putting more days in between your runs. For example instead of doing it every Monday, Wednesday and Friday maybe do it Sunday, Wednesday, Sunday, so you really do 2 a week and start your following week on a wednesday.

Add me if you like! I post my C25K on my exercise log and we can motivate each other!

Hickyvikki69

I started Week 2 this week. I won't say it's easy, but I won't say it's misery either. I LOVE this program, it really pushes me. I've had to consciously slow myself down or else I get out of breathe too easily. I would say work on speed later, it will come with time.

The upside is that it's really jump-started my weight loss again.

which program you doing?

bluefox9er

do as others have suggested..there is NO SHAME at all in repeating a day or even a week as often as you like. yes, the legs will ache, so do warm up..I used to do about 10 minutes of jump rope then walk 5 minutes before starting. also, stretch when you finsih.

Most important of all, ENJOY c25k, and check out your heels from time to time..you might notice they are growing tiny wings :-)

jhungate

I started with it, now run 45-50 miles a week. My weightloss speaks for itself and running has been a big part of my ability to maintain it.

paperstars

Hi! I am in the middle of week five and cannot say enough amazing things about the program. I have never been a runner. I remember being so embarrassed when I had to run in middle school because I just couldn't do it! When I started week 1, I did struggle. Over time, I have slowly and surely improved. Today I ran 3 8 minute intervals with relative ease! And more than that, I'm really beginning to look forward to going to the track and using it as stress relief. My biggest tip (and the one I failed to take until recently) is take it slow! The program is not about going fast, but building endurance. Good luck, and I hope you enjoy it as much as I do!

definitelyval

Tomorrow I will complete day 3 of week 3. I love the program, and I can feel my prorgress. Each day of the week, I can feel my recovery time shortening. It's awesome. I intend to sign up for a 5K once I'm done and running the 3.1 miles regularly. A good tip: make sure you're using the correct running form, and go as slow as you need to! I repeated week 2, and will repeat any weeks that challenge me more than I think they should. Anyone locally interested in a C25K in-person group??

sarahruizfitnessjourney

I am currently in week 7 of the couch to 5k program and though the program was tough at first it has gotten a lot better. I just ran 25 minutes straight without stopping and that is a huge deal for me. When I first started the program I couldn't run longer than 60 seconds without feeling like I was going to die and my legs killing me. I can now run 25 minutes without feeling winded or tired and my legs don't hurt at all. I use to think I was having shin splint problems but I soon realized that it was just my legs adjusting to the fact that I was a new runner. I never in my life ever thought I would be a runner but I'm almost done with the program and running for 25 minutes is such a huge success. Keep with the program you will do great and like other posters have said you can repeat weeks if you need to.

jehembee

I haven't repeated any weeks yet, but I do find that it is getting easier. I'm only on week 2 day 3, so I can't talk much about it. But, I have a deadline. I signed up for a zombie 5 k run in September, so that's when I have to be trained by.

jaimrlx

W2D2 today. I'm getting much better at it. I love it!! I think it's so fantastic. I'm signing up to do the Color Run (5k) in October, so I've given myself plenty of time to condition for it. C25k is super awesome and I would recommend it to everyone!

dbevisjr

I finished C25K in April. Your legs will come around soon. No problem with repeating workouts or weeks if it is needed. What I will suggest to anybody doing the program is this:

I used the time option for most workouts (ie: run 90 seconds, walk 2 mnutes) instead of the distance option. Until I reached the workouts that have no walk time. For those workouts I ran the distance requirement.

The end goal is to be able to run 3.1 miles without having to walk part of it. The time option for the final week is to run 30 minutes which assumes you will be running a 10 minute/mile pace. That's quick for somebody just getting started. But if you're running a 12 minute/mile pace for 30 minutes you will only reach 2.5 miles. So for week 5 day 3, week 6 day 3 and all of weeks 7, 8 and 9 (no walk breaks) I ran the distance option. If you're planning a 5k after you finish the program you won't be suprised to find that you still have more than half a mile to go when you reach the limits of what you did in training.

sugarandspice27

I started Week 2 this week. I won't say it's easy, but I won't say it's misery either. I LOVE this program, it really pushes me. I've had to consciously slow myself down or else I get out of breathe too easily. I would say work on speed later, it will come with time.

The upside is that it's really jump-started my weight loss again.

which program you doing?

C25K.. Week 1 was last week, Week 2, this week.

shabbychick81

hey all! i am new here! i started couch to 5K 3 weeks ago. it was way too much on my knees and i was so disappointed. i got to where i could only run 3 or 4 of the times. i have 100 lbs to lose. so i did some digging and found this. it has made a huge huge difference in what i can do and since in is shorter in time, it is way better on my knees. so i think this may help some of you that are having a harder time with the knee pain
http://www.fromcouchto5k.com/articles/training/the-couch-to-5k-training-plan/

Riskay123

I have been doing this program for 5 weeks but I am still on week 2. I got sick so that shelved me for at least a week. I also struggle with trying to get time to go out and run. I have a young child who will not run with me but is to little be left alone. My partners shifts make it difficult some times hence why I have taken this long. I do enjoy it though. I always feel so amazing once I have finished a run. I love this program. I can't wait till I can run the full 30 min.

Takatora

I just "finished" the C25k program, to the extent that I'm now using the Vancouver Sun Run training program to work up to 10k. It took me about 15-16 calender weeks to do the 9 week program, however I had also broken my foot around week 5ish, and went on vacation for 2 weeks in there as well.

A couple of notes on my experience:
- I had never run any "significant" distance non-stop in my life. (football conditioning was all sprints)
- I had repeat week 5 for a couple of weeks in a row. Running for more than 5 minutes at a time seemed to be a barrier for me that I had to finally break through.
- I used the elliptical machine 2-3 times a week in addition to the prescribed running plan to increase my cardio fitness while avoiding back-to-back high impact days
- Just as dbevisjr mentioned, when you start getting to the point that you're running for 20+ minutes, you may prefer to switch to running by distance as opposed to time. Your time/range will begin to increase dramatically during these weeks. I was amazed.

Best of luck, it's a great program if you work for it.

souper71

Thanks for all the great comments. As a former football player and body builder I'm used to short bursts. the longest I've ever run is 100 yds. It seems as soon as I hit that threshold my ankles tighten up and it feels like my feet are flopping around. It flattens out my landing and jars my whole body. Im sure the strength will come but its rough right now. As soon as I'm done with the run its gone.

Ive been doing the run 3 times a week and walking on my lunch at work everyday about 3/4 mile. I wouldnt think the walk is overkill but maybe it is.

I have a 5k scheduled for mid-October so I am encouraged by your results. Im not looking to win the first one but to finish without stopping.

Good luck to all and keep feeding the updates.

laneydawn

I went through this program once before, but after tearing my rotator cuff had to give it up for a while. I had surgery 12 weeks ago, and am starting back on the program again. Tried running the other day, didnt go so well. My surgeon said my rotator cuff isnt strong enough yet, so will start the C25K by walking. But once the ol' cuff is strong enough I will be back at it full bore! Its a great program, and the best part is it allows you to work at your own pace. If you need 3 weeks to comfortably progress to week 2, then so be it. Do what you can and you'll be doing 5 k in no time!