Couch to 5k

Pixie8504

I have always wanted to run, but just have never accomplished it. I located a plan to get trained for a 5k. Has anyone tried this? The first week says to do the following 3 days during the week: walk briskly for 5 minutes - jog for 60 seconds - walk for 90 seconds and repeat for a total of 20 minutes. Each week introduces a new session.

I just finished day one and am going to do the other two later this week. It said to have at least one day of rest between sessions. If you have any feedback if this can actually get you on a path to start running please share. Thanks

tikafly

Completed it. Loved it. I highly recommend it.

If you have a smart phone or iPod touch or the like, there are free apps available to download that tell you when to run/walk. They also allow you to play your own music.

Also, get properly fitted for running shoes at a local specialty running store ASAP before any problems from improper footwear arise. It will make a world of difference. I started out with Nike "running shoes" from Sports Authority, and it was a big mistake. Many here have the same story.

Good Luck!

Lesley2901

C25K is an excellent program imo and I progressed to the B210K program straight afterwards. I'm now working on reducing my times for both 5K and 10K.
Good luck and enjoy running!

jigglebox

I am trying this too. I did it one day, and did well, but twisted my ankle walking back to my car. lol. But I am not taking this as a sign that I should not run. I am going to wait till the tenderness is gone from my ankle, before I continue though. And I hope this gradual build up will be easier on my body.

charley9x

I completed this programme and thought it was great, couldn't run at all when I started and was running for 30 mins by the end of it. Due to holidays and visitors I haven't run properly for a few weeks, so have now gone back to week 6 to get back into it.

LauriePar

I am so glad you asked this question because I wanted to try this soon!

fldiver97

I just finished week 8 day 3 of my C25K program and ran the entire 5k.....I basically 'graduated'. Week 9 is only listed as one day in the program, it is a repeat of week 8 day 3 and is just your 'timer' for 5 min warm up and then the run. I am slow but finished the program without a hitch. I was very intimidated to start, never liked running in the past and really never ran more than maybe 3/4 mile since HS. Just follow the instructions, keep a slow pace and get decent shoes. I was really worried I think week 4 when the first 20 min run came up but I surprised myself and finished. Again, go slow. Longer stride and speed will come eventually. I ran/walked my first 5K on 11/5, that was sort of my week 5 day 3 run (and then some) and I am going to run another 5K this Thursday (plan to run the whole thing and shave off a couple of minutes from last race time). I tried to run every other day, mostly did 3 days per week, a couple of times 4 days a week during the program. But even if you have to repeat a day or a week - the program really works if you stick with it. Again, make sure you have the correct shoes for running, don't start out too fast, do the warm up walking part and maybe some stretches, keep yourself motivated and listen to your body. And remember, running is also mental....sometimes your mind says 'I can't.....' but your legs can Good luck

Monica_in_MO

Excellent program!! It was the first and only exercise I did when I was first starting on the path to a healthy life almost 2 years ago. I started in December, so I did it on a treadmill and have been running at least 3 times a week (I switched to outdoors) ever since. Hang in there. It is really challenging and you will think you can't possibly complete the program, but you can and it really works. Thousands and thousands of us can't be wrong. : )

prettybub

C25K is the only reason I CAN run. I started it on new years this year, I have done several 5k races and my first 10k this year. I regularly run 5 k now. I love running. All because Of C25k! DO IT. You will not regret it!

DrPepperLeigh74

It really works. It is an awesome program. I completed it this summer and ran my first 5k in October and finished in 37 minutes, 5th in my age category. It was the best feeling ever. Good Luck!!!

Siekobilly

I'm in the middle of this program. I'm probably going to echo a lot of people; get fitted for proper running shoes ASAP. I didn't know what I was doing when I began, and I didn't get fitted. I developed shin splints that made me stop jogging for 2 weeks before they went away, and that's on the lighter side of things that can go wrong.

Also, don't be afraid to repeat weeks. I've repeated every week I've done so far, and will continue to do so until I get comfortable progressing.

camajade

I started today as well on the treadmill. Thanks for reminding me to buy running shoes. I'll go get some this week.

Brian_VA

I started in June, finished in August and did a triathlon sprint in September. Just ran an 8K. It is a great program.

There is a good c25k forum (http://c25k.cze.dk/) that includes several mfp members.

explodingalice

I'm on Week 3 and love it so far. I always think I'm not going to make it, but so far every time I'm pushing through and doing great! In the Groups area of the Community section of this website, there is a group for people who are starting, currently doing, or finished C25K, so you may find more support there!

ripemango

yes i am doing couch 2 5k. there is even a group on mfp for couch25k folks. u should join!

niknak2308

I'm another one who started running with this...It's resulted in my completing a 5K for charity and signing up for a Half Marathon!! At first I couldn't even do 60seconds without dying, but it's amazing how quickly your stamina builds up! I now run regularly with my running partner, and we are now training to complete a Half Marathon in March (about 9mths after doing our 5K race!).

I remember a friend warned me it gets addictive - at the time I thought she was mental as i was forcing myself out of the door! But here I am less than a year later, doing my 5k route as a "short week-day run around the block" lol! it's true, I do feel the urge to get out of the house and run!

Everyone's advice is also great - do get some proper shoes (although i didn't get mine fitted I got proper "middle of the road" shoes which have served me well but I am looking forward to seeing a positive difference once I get properly fitted for my new ones). And also don't run if you're injured - no point permanently damaging yourself when you can just delay a week. And lastly, jog - don't run! I spent the first few weeks sprinting during the running periods and then struggling to recover by the time I had to run again. Once I decided to slow my pace right down to a slow, very comfortable jog, I could run so much further! Remember your stamina will also improve faster than your leg/knee muscles will build strength, so don't push too much harder than the program suggests!

Feel free to add me if you wish

WendyTerry420

It was the first real exercise program that I used when I started MFP. I highly recommend it!

:bigsmile:

Beethoven1827

I've just finished week 8 today, and the programme I'm doing has one more week to go to get me running a full half hour. I highly recommend it - I've never been a runner, hated sports at school, and have done no regular exercise in over 11 years until I started this in September.

Lots of good advice here already; I'd second the advice to get good comfortable shoes, and above all take it slow! My run today felt as though it was barely above walking pace - but I made it through 28 minutes and covered over 2 miles. Me! The one who wouldn't even run for the bus!

Go for it

Pixie8504

Thanks for all the feedback already. What are the best shoes? You have all made me feel that I can actually do this. Thanks!

Bakkasan

I hit my first 5 minute run mark without following the c25k. I am 265 lbs so I hope that is some sort of accomplishment!

What did it for me was very high quality motion control running shoes. The shin pain that would set in about 90 second in never really did. Brooks Adrenaline GTS 12 was what I ended up with.

Beethoven1827

Thanks for all the feedback already. What are the best shoes? You have all made me feel that I can actually do this. Thanks!

The best shoes are ones that fit and support your feet properly. Different brands and styles work for different people. If you can get to a running shop, they should be able to help you by looking properly at how you put your feet down when you run. I confess I've not had this gait analysis done; I started off with my very old but hardly used pair of trainers. When I slipped over in them, due to slick soles and damp grass, I bought some trail shoes, which are comfortable and are working well for me. Next time I need new shoes, I might get to the specialist shop; I figure that if I keep this up long enough to wear out a pair of shoes, Mr B might not have so much objection to me getting better ones!

seamatt

I am doing C25K and am currently on week 7. I have been blogging about it on here http://www.myfitnesspal.com/blog/seamatt

It's a really good programme, and I would not go as far as to say I am enjoying it, but I am enjoying the sense of accomplishment after each run.

I would recommend you get fitted for running shoes at a local running store. They should put you on a treadmill for 15-20 seconds and video your feet. This tells them how your feet react and can find an appropriate support.

Good luck

fasterbetterstronger89

I'm doing the c25k programme and I am on week three. Can't say I'm loving it exactly as I'm not a massive fan of running but it is impressive how much my stamina has improved already. Would love to be able to run a 5k so I am sticking with it to the end. Mind over matter is the key I think, my brain doesn't seem to think I can do it but my legs just about can. Good luck x

niknak2308

As others have said, the best way is to go to a proper sports shop and get your gait analysed on a machine, but I too didn't start out with that. I went to my local big sports store (Decathlon) and spent ages looking at all the different types.

I knew I'd be road running rather than on the treadmill, but probably not hiking through woods so I chose a pair that were a good all rounder with lots of support layers within the sole... I asked a member of staff which section I should be choosing from and was pointed in the right direction. There was also a choice according to your length of runs, which wasn't something I was worried about at the time, but will be more considerate of next time.

Once I narrowed it down to a final 3 I chose simply based on colour :laugh: They were £85 down to £50 which was the top end of my budget but they made such an incredible difference it's amazing.

Brian_VA

Consider a minimalist model like the Vibram Five Fingers (toe shoes), Merrill Foot Gloves, or Nike Frees. If you start to research midfoot strike, you'll start to learn that traditional highly padded shoes enable you to run in a way that pounds the heel, and sends shocks up to the ankle, knee, hip, and back. Minimalist / barefoot shoes help / make you land on your midfoot and not your heel, a much more biomechanically sound way to land.

Experienced runners need to take the transition slowly as running this way puts more stress on the calf which needs time to respond. But a beginning runner is the perfect candidate. I did exactly this and am now running 10k routinely and have avoided knee injuries common to new runners. I recommend them highly as a super light, super comfortable alternative. At least give them a try in the store.

MonsterToBe

Consider a minimalist model like the Vibram Five Fingers (toe shoes), Merrill Foot Gloves, or Nike Frees. If you start to research midfoot strike, you'll start to learn that traditional highly padded shoes enable you to run in a way that pounds the heel, and sends shocks up to the ankle, knee, hip, and back. Minimalist / barefoot shoes help / make you land on your midfoot and not your heel, a much more biomechanically sound way to land.

Experienced runners need to take the transition slowly as running this way puts more stress on the calf which needs time to respond. But a beginning runner is the perfect candidate. I did exactly this and am now running 10k routinely and have avoided knee injuries common to new runners. I recommend them highly as a super light, super comfortable alternative. At least give them a try in the store.

This. SO this. I have plantar fasciitis in both feet (if you're not familiar with it, just imagine shin splints but on the arches of your feet), and Vibram Five Fingers got me off of crutches, and now that I've started C25K in them I'm finding that running with proper midfoot strike in them is actualy MORE comfortable than walking! It takes some effort to learn to run a little differently, but the beginning of C25K is perfect for that because you're running for only 60 seconds, and you can focus on correct form for that long. Here's a website at Harvard dedicated to the importance of foot strike in minimizing impact forces while running:

http://barefootrunning.fas.harvard.edu/4BiomechanicsofFootStrike.html

sleepyjean88

I love it! I've never been able to run, I'm on week 3 now and although its still difficult for me I'm doing it, dont worry if you have to repeat either lol it took me 3 weeks to master week 1, one week to do week 2 and now I'm on week three

msbeeblebrox

Started the program in February of this year; ran a half marathon this past weekend. Be warned - running is addictive.

Brian_VA

Started the program in February of this year; ran a half marathon this past weekend. Be warned - running is addictive.

Congratulations on the half marathon! I hope to do one in the Spring.

sundayl369

Some tips while I was on the programme:
-Get some decent running shoes
-If your legs feel tired than the previous workout after a few mins of the current workout, do not hesitant to walk out the rest. Learn to listen to your body for injuries or when you need rest.
-REST IS IMPORTANT, like I said, always take an extra days rest if your legs arn't 80-100% healed.
-Learn to rate the workouts by 'easy/medium/hard' and repeat the day if you feel its hard. If you feel your workouts are 'easy/medium' you will love and breeze through the programme without hitting that mental block that most people feel (I attempted this programme 2 times before completing it).
-If you proceed with the easy/medium/hard routine, after week 5/6 you will almost never run out of breath after a workout.
-During your last minute of your workout, always sprint at your maximum speed - your legs will feel fatigued and tired, but the adrenaline will make you forget everything and you will love it (don't forget to walk briskly for another minute afterwards before going to your cooldown walk speed)
-After each workout, use a foam roller to massage out your muscles (along with the normal stretches), this piece of equipment is a runners paradise!
watch this video if you've never used it before: http://www.youtube.com/watch?v=SF0OP8_PHmo

Everytime you do any work on your legs - use it and you will fall in love with it hahaha


Enjoy running, you will be addicted to it soon enough xD

dsjohndrow

C25K took me a year. But now I run a 5K in about 24 minutes. I have also done 10Ks and I am training for a half marathon. Just stick with the program!