Is C25K REALLY for "couch" people?

swest222

Tell me your thoughts on this .... Im thinking about starting this but seriously, I've never "ran/jogged" a day in my life.
I'm overweight (obviously) .. and thought I'd start off walking in the mornings.
Someone suggested this to me .. but I really dont want to fail at this and I want to like what I'm doing, not dread it ...

jkeeling39

When I started C25K I could run a fairly slow mile. After about week 5 I felt like I had progressed enough to stop with the progression and begin running the 5K without the intervals. I've now been running the full 5k 3 times a week for about 2 weeks. I'm still struggling with it but I'm doing it. Still something I want to get better at but I'm considering signing up for my first 5k race next month.

I say this because I started with a little bit of running and didn't need the full 8 weeks to work to the 5k. So If you truly are starting from a standstill I imagine it will work.

However, I would set some very conservative goals if you are really struggling. 1) Run a comfortable pace when you are in the running interval. Don't overdo it if you are just starting. 2) Feel free to repeat a week. A lot of people have done it. 3) If you are extremely worried about running try and scope out a great place to run. Mostly flat is obviously preferable. 4) Maybe find a buddy and do it with them. 5) When you get to the longer runs after about the half way point, don't be intimidated, just set a good pace.

I think it is a great program and it has been talked about on these boards time and time again.

lyttlewon

I am doing it and I am a couch person. I can't do it at the pace they have it set at. I have followed each week at least twice in a row. I am on week 5 right now and about to repeat the first two days of it for the 3rd time as I can't get to the 20 minute run yet.

jskaggs1971

Yep, C25K is great for never-ever runners. I started it last fall, and now I can bang out a 3-miler at lunchtime. It's a great program, and I credit it for making me, at long last, a guy who runs.

lyttlewon

Oh and I used to say that I am the kind of person who only runs when chased, by a bear. But I can run for 10 minutes at a time now.

LoFoSho100

I think the program is very reasonable... It is targeted at people without running experience. I've had a handful of friends with no running background say great things about the pace of C25K. I am doing the program, but started somewhere in the middle since I've been jogging for awhile. I would just say from experience, don't try and push too hard too fast. Last summer, I just tried to start running 4 miles and I felt like crap afterwards... when you ease your body into it, it is much easier and even enjoyable because you don't feel like you're going to die. Good luck!

OnTheReg

YES! Couch is so great. My wife and I use it. We use the run double app on android. Everything jkeeling39 said is right. If you feel like you need to you redo a day got for it. My main problem was my lungs don't seem to keep up with my legs. lol

Just run every other day you need that day off to rest your legs.

I just ran day 3 of week 2 and I feel great it's so energizing, runners high is definitively a real thing lol

Vmcd

I started this program over 1 year and 75 lbs. ago. I was not a runner. I had been walking 4-5 miles 2-3 times per week, but never ran. One of my friends and I decided to try it, and it worked for us. It wasn't always easy, and we repeated a week or 2 along the way, but we did it. Running has become a passion for me. I joined a running group and have made some great friends. I'm always the slowest in the group, but that's ok with me. I have done 3 half marlathons so far, and have more scheduled for this year. This program will work if you follow it!

pundas

I am currently 23 and havent ran since I was 17 or 18. I started working out in January but would only walk on an incline on the treadmill at like speed 3.5. Recently, I started C25K because I really wanted to get into running again and saw little results from walking on an incline. I am on my last week now and I am amazed. Right now, I am running for 25 straight minutes on a speed of 6. I never would have been able to do this a month ago. When I first started, I was having trouble running for 30 seconds! If you really want to start running I highly recommend this program!

Also, I found week 5 to be the hardest for me. I had to repeat that week

lillianelise

I'm not sure how much help I will be in answering but I just started the program. I am on week 2 and doing good so far. I am also really liking it which surprises me. I have NEVER Done any running. I suggest you give it a try if you are interested in running. I am going to try to stick w the program 100% but if I feel I need to repeat a day or a week then I will. I feel no shame in that! Good luck

NoxDineen

I just did week 5, day 1 today. When I started I had to cheat on the 60 seconds of running, my cardio was beyond shameful. It has worked so far for me, in fact I'm thrilled to move on to 10k then half marathon training.

Start off walking, get food shoes and read up a bit on proper running stride. If you're a bit heavy running is going to be hard on your knees, so make sure you take the recommended rest days.

ixap

Yes, it's good for a true beginner runner, BUT don't hesitate to scale it down if is too much when you try it out.
Are you walking or doing other exercise currently? If you aren't doing anything at all, you may want to warm up to the program by walking at least 30 minutes at least 3 times per week (and of course you can work up to that if that's too much to start with); once that's doable, you're probably ready to start c25k.

amagus

Just did day 1 of week 4 and I am definitely not a runner. Just be sure to strech after running, I hate running, but am enjoying the fact that even an overweight grandma can do this.

swest222

Yes, it's good for a true beginner runner, BUT don't hesitate to scale it down if is too much when you try it out.
Are you walking or doing other exercise currently? If you aren't doing anything at all, you may want to warm up to the program by walking at least 30 minutes at least 3 times per week (and of course you can work up to that if that's too much to start with); once that's doable, you're probably ready to start c25k.

I was doing some workout DVD's at home but no consistant "walking" persay ...

ixap

Well no harm in trying out the first day or two and seeing how it feels. If it isn't doable or it's extremely hard, then backtrack to talking 30 minutes for a couple of weeks and try again.

I second the above poster who emphasized that the "run" portions of the run-walk should be a slow jog, not a sprint.

kodom_123

I repeated the first week twice for a total of 3 times. I am on day 3 week 2 now and I am not sure if I will move on or repeat.
When I first started I couldn't pull out the full 60 seconds of running so I just did my best and I had to learn to pace myself until I could get through the 60 seconds without stopping early.

I didn't wait to do my first 5k unitl I finished it either lol. I signed up and completed my first 5k on 4th of July!!
I ran a lot of it but walked some too. I just did intervals... I made it across the finish line in 46:24...which is awesome for me. My mom and sister cried at the finish line and I choked up on my way home as it hit me what I had just accomplished! I was over 300 lbs last year and I have come so far now.

smbizz

Ive never been a runner- Ive tried running on the treadmill- it lasts a week and im done. I decided to give this program a try after I gave birth to my 2nd kid. I have so much extra weight on me right now. I started a week and half post partum. The program says that if you can run slower, then run slower. Its not supposed to be to increase your speed, its to increase your endurance. Since I had just given birth I seriously walked at 2mph and jogged at 2.5. That is as much as my body could handle. As I have gone through the weeks adn am further post partum I have been able to increase my speed, but I am still going fairly slow. Im on week 5 now and am loving it. I still dont know if I can go the entire 30 mins jogging, but ive made it up to the 8 min intervals! I struggled with the 1 min intervals at the beginning. Good luck= remember that in order to improve things have to be uncomfortable at times. I realized that it was a bigger fight for my mind to think that I could do it than for my body to fight to do it.

Pebble321

Yes, in my experience, it can work really well to get you off the couch.
Just take it at your own pace - the first day I couldn't do all the 1 min intervals, so I walked the last few and gradually built up until I could finish the first day intervals, then I moved on. There is no problem with repeating days or weeks, it's much better to build up slowly so your muscles and joints have time to get stronger, this is going to give you a much better change of completing it without getting injured.

INFJ

Yep it got me into jogging, now I can do 30 mins but before I had a really hard time doing even 60 seconds. The intervals are good they make it not so hard on your body.

melodiclyrics

I think C25K is a really good benchmark to begin running. I had to stop doing it because running gives me THE WORST shin splints, and it's probably because when I feel good, I go full speed, and don't give my body enough time to get used to running, and I'm overweight. But yes, definitely good for "couch" people, because I didn't run at all, and I wasn't active any other way, either.

That said, there is no shame in repeating weeks if you feel like the next week is too hard for you. Walking fast during the running portions is fine too, if you feel like running is too much! When I was doing C25K I had to run outside, running on a treadmill just feels really weird to me, so it was easier to control my pace.

Also, here is a link to some good podcasts that have music and cues for your intervals.

http://www.djsteveboy.com/1day25k.html

ccpeterson74

I just completed the program about a month ago. I learned it was totally a mind thing for me. It will be uncomfortable, but if you can push through, that's how you make progress. Some things that helped me were to listen to music.. that makes a huge difference for me. It helps keep me motivated and it makes time go by so much faster, and you just have to talk yourself through it. I used to always tell myself, my legs won't stop unless I let them... they CAN keep going, just push through and keep going. Of course something else that helps is to have good shoes.

JAGgirl47

I ran in my early twenties, but now I'm in my late 40's. A few years ago I tried to run with no program and just couldn't do it. Recently started C25k and can't believe I'm actually running 30 minutes now. Jumping from 3 to 5 and then 5 -8 minutes was so intimidating so I started stretching out the training with a few extra weeks. So, I think changing the pace somewhat is okay to do. Someone did tell me however, that if you reach a point where you just want to quit running, it means your body is switching to a new source of fuel and if you can just push through it you'll get the energy you need. I have found that to be so true and currently have to push through two walls during my 30 minutes. Right now my second wall is very close to the 30 minute mark, so I'm going to focus on pushing my body a bit more because I'm sure I'll soon be able to run for at least 35 minutes.

Dad_of_3

It is ABSOLUTELY perfect for couch potatoes. I was spud-in-chief over all couch potatoes. I am starting Week 4 Day 1 in the morning. I encourage you to check with your doctor, get some real running shoes (I am looking at some now so I don't hurt myself), and check in EVERY DAY to get support, inspiration, and motivation.

I weigh well over 300 pounds. I started off barely able to do a half mile. Now I am clocking about 1.2 miles every other morning. If I can do it, you can do it. We have faith in you, and we are here for you.

dr_tina

Just take it as slow as you need to. I am not doing the program, but I am almost 40 and have never run a day in my life until this year. I created my own plan where I walked for about a month, then started intervals. I actually like intervals better than straight jogging, but let me tell you...running is totally addictive! Get some great music that you love, and run/walk when it is in the 70's if you can. The feeling when your done is unbelieveable!

mwilke

Before starting C25K, I can't remember the last time I ran... might have been in 7th or 8th grade and I am 31...

I started it about 4 months ago and got to week 2, repeating both weeks twice. Then, I started working a lot of hours and just did not have the energy to get up at 4:45 in the morning to do it. After about a month, i started it up again. I am currently on week 4, having had to repeat it. I am on my 3rd go round right now, because am having issues hitting the 5 min mark. But, I am determined to get it, if I have to repeat it for 2 months.

I really like the program, and would recommend it to anyone who says "I am not a runner/jogger". I still don't label myself as a runner or jogger because it is still work for me, but I am liking it more and more as I go and actually miss it when there are days that I don't make time to do it.

Lozze

I've never been a runner. Ever. I started this in Feb and was struggling to run the 30 seconds yesterday I ran for eight minutes twice. TWICE! I'm a tad scared of the next run (20 min straight) but I'll just keep repeating it till I do it. Week 4 I was on for two months! Repeat as much as needed.

sofia0586

I used to hate running and used to get really winded easily when running.

I started running a couple of months ago at my own pace. If I felt like I was dying, I would stop. If I felt like I could hang longer, I'd push myself. When I explained my running routine to people, they'd thought I was doing C25k. I can't do 5k yet, but I'm half way there!

The most important thing to do is listen to your body and know your limits.
if you follow a regimen that is too intense for you, you'll quit and not continue on.
To me, it's more important to be consistent, disciplined and sustainable.

I also found it important to run the same course so I would have visual markers so I could say I'm running from here to that tree, and if I can make that, then next time I'll run to a tree that's farther out, etc.

Good luck!

swest222

OMG this is NOT for couch people ... I thought I was going to die
I walked at least 1/2 of it ...
But I did the whole thing ..

Bubs05

Keep at it!!! I used to be a runner (25 years ago) and had to redo C25K 3 times before I got through it. It's OK to have to do weeks over. The goal shouldn't be to finish the program in 9 weeks (although lots of people do). The goal is to get out and move and get healthier, however long that takes you.
Don't quit! Remember how you felt today in a few weeks, that will make you feel great instead of feeling like you are going to die.
Good luck!!

girlonfire15

I'd never run a day in my life prior to starting C25K, and it worked out great for me. As far as size goes, I was only slightly overweight - 165 at 5'7" - but I had terrible knees so I most likely had a tougher time with it than the average person my size. I would say give it a go! If it's too much, google a pre-C25K program and start with that.

Hestion

You can do it, just keep trying, I was terrible on my first week, the first day wasnt as bad as I thought it would be but I struggled, and my recovery took ages, I've just finished Week 3, which I'm going to repeat as I dont quite feel ready to go from 3mins to 5 mins yet, so hopefully next week I'll do Week 4 :-)

You do adapt, my breathing is getting better and today I had my fatest interval times for the week, and my longest distance, and my recovery rate was minimal.

Keep at it :-)