Couch to 5k?

devansmom2

I HAVE HEARD OF THIS BUT, WHAT IS COUCH 5K?

andrea_v2h

I started in January, having never run in my life. I am on the final week right now. In that time I have lost 21 pounds thanks to both diet and exercise.

It's a great program and I highly recommend it. It challenged me just enough. It was never easy, but it never seemed impossible either. If you told me 9 weeks ago that I'd be running 30 minutes straight, I'm not sure I would have believed you. But the program really does work you up to being able to do it.

Even though I'm not done with C25K, I ran my first 5K on 3/9, finishing in 34:56 (11:15 pace). Not too bad for someone who still doesn't consider herself a runner. My next race is in April and I hope to improve on that time as much as possible.

If I (an obese former smoker) can do it, anyone can.

junkie_99

I HAVE HEARD OF THIS BUT, WHAT IS COUCH 5K?

It's a starter program for people to go from, as it says, couch potato to a 5k event (3.1 miles).

ThisNewFitGirl

I'm in week 5 of couch to 5k and I love it! It truly just eases you into running and before you know it youre running for 30 minutes without even realizing that you havent stopped or slowed down to take a breath! I highly reccomened it.

ds1007

I did C25K exclusively (no other workouts) 3 years ago and lost 30 pounds doing it. I'm doing it again this go round along with strength training. I strength train and then do a session of C25K almost every other day.

billsica

changed my life. I did it 3 years ago. I could barely get though week 1 day 1. I'm going to do my first 1/2 marathon this year. I have crazy endurance, runners high. everything is just so much better in life.

I suggest running outside more than the gym, treadmills are boring.

chattychick

I have been a runer on and off for 12 years. I initially started because my boss' running partner injured herself and she stopped me in the office and said "you are my new running partner". This was long before couch to 5k was vogue, but in essence we pretty much did the same concept. I ran for years, suffered a hip injury and that put me out of running for nearly a year.

I had moved to a new city and a new coworker sent me a facebook invite to a local running group's couch to 5k. It was January- cold as heck- but I successfully completed the program and since then have run in numerous 5k's, numerous 10ks and am currently training for my third half marathon. In fact, it has been 17 months straight of me running at least one race a month. So yes, the program works and will definitely make you a runner if you follow it and continue the momentum it gives you!

ashharris424

I was doing C25k religiously for the first 3 weeks using an app on my iPhone. Unfortunately, my phone broke and Apple is being a jerk about replacing it! I'm still doing walking/running combinations at my own pace though. I walk the entire length of my street and then run it back. Then everyday I've been starting my run 1 mailbox earlier until I can run the whole way.

likeschocolate

It has been, thus far, effective.

God willing, I finish in about 2 weeks (treadmill version).

Other than what people have already said:
1) Keeping a HRM going was helpful to me. You can see if you need to slow down a bit, and also see progress made (i.e., you can run longer without hurting).
2) A good pair of shoes helps. As does listening to warning signs of pain / not pushing to injury.

Wishing you all the best.

WAHMto5

I just finished it! I could not run at ALL when I started and thought I never would be able to run over 5 minutes. Today I ran for 40 minutes! I totally believe in this program. Be sure to join the c25k board on here, there are lots of great tips/members. You can do it no problem!

JohnDun

Hi
Well I completed Day 1 Week 3 today....was not at all as bad as I thought it would be. I was doing my jog at 9kmph (5.6mph) on Week 1 and Week 2 but dropped the jog to 8kmph (around 5mph). Had no issues with the 3minute at this speed and recovered pretty quickly from it.

Looking forward to week 4 for the 5minute jog at 8kmph....should be fun (cough splutter..........). But I do enjoy the treadmill now, I used to like the bike and xtrainer but I find the treadmill more of a challenge and having a C25k App on the phone is nice.

One thing I do is set the treadmill to 59minutes so after I finish the C25K I can just keep on going at a brisk walk...even a bit more jogging. Certainly burns the cals and helps with the monthly distance challenge.....

Regards
J

TAsunder

I had mixed feelings. I completed it, and was able to run for 45 minutes, but I was slow. My time for a mile was roughly the same on week 1 as the final week. On week 1 I'd run faster because the intervals were short. On week 12 I ran slowly because that was the only way I could sustain it.

I also didn't lose any weight doing it.

Still, the fact that I was able to run for 45 minutes, even if slowly, means it was a success I guess.

I had significantly more gains doing other forms of training to get my overall fitness level up. I joined a functional fitness-oriented gym. They alternated days between body-weight-based exercises and boot camp-like cardio days. With yoga and martial arts also offered. I began losing serious weight there. And, despite doing very little running there, when I came back to running, my time was much improved.

ToBeCountry

I started it today. I hate running and the app on my iPhone made it easy.
Of course, I can only run outside. Dread treadmills.

I hope to see results on the scale as well.

Worth a try!

ozigal

I have finished week one day 3 this morning.

I found the first day really easy. On day two I think was a little over confident and went out too fast in the first few intervals. I couldnt run the final two intervals because my legs felt like jelly and I couldnt breathe. I could even take a deep enough breath to get some ventolin into me. I ended up walking home.

Day 3 was easy. I didnt try and run fast, the intervals seemed to pass quickly and it was over before I knew it.

I'm now trying to decide whether to repeat a day of this week just to ensure that I was right about my second day OR whether I should move onto week two.

Any thoughts from those who have done it would be greatly appreciated

oncearound

I can't wait until the snow stops around here so I can start C25K. I have wanted to start the program for a few months now, but I want to get outside because I get bored very easily on the treadmill. Can't wait. It is very motivating to read all of the posts. I finally starting to think that I might be able to do this.

fufi04

I Downloaded It And Just Got Confused And Deleted It.
I Couldn't Figure Out How To Start Lol

organicgirl22

I started the C25K program last June, I used it because I really wanted to be a runner but I had bad running endurance. I would huff and puff through a lap at my weekly bootcamp class. I completed it in September and signed up for 2 local 5ks. One being the Color Run, which is not a timed race. I have to admit though I continued to walk often during those races but at this point, 9 months later, I have run a half marathon in 2 hrs & countless 5ks. You can do it, you just need to stick with it, be consistent in your workouts and sign up for a race to motivate you. Don't worry about running fast, speed will come through time and mileage. Good job on starting the C25k program!

Happy running!

JohnDun

I have finished week one day 3 this morning.

I found the first day really easy. On day two I think was a little over confident and went out too fast in the first few intervals. I couldnt run the final two intervals because my legs felt like jelly and I couldnt breathe. I could even take a deep enough breath to get some ventolin into me. I ended up walking home.

Day 3 was easy. I didnt try and run fast, the intervals seemed to pass quickly and it was over before I knew it.

I'm now trying to decide whether to repeat a day of this week just to ensure that I was right about my second day OR whether I should move onto week two.

Any thoughts from those who have done it would be greatly appreciated

Well done...I would just move onto Week 2 Day 1. Keep with what your comfortable with. I dropped my speed for the jog down by 1kph for week 3 and find that am comfortable with 5.5kph for the walking and 8kph for the jog. I finished W3 D3 today so its onto W4 on Tuesday, (Remember rest days are important).

So stick with it and move on..dont repeat. The two 3min jogs in week 3 were certainly a lot easier than I thought they were going to be.....Week 4 will be the test with 5mins jog.

Regards
J

chrissyrn04

HUGE fan of C25k!

I started running using the C25k plan in 2009. Was a 100% nonrunner. I couldnt run 1/2 a lap around the track without feeling like I was dying. I committed to the program... did 3 days a week, exactly like it said. Some weeks I repeated once. I ran my first 5k in April 2009 and I was hooked on racing! So much fun!

Since then I have done tons of 5ks, 10ks, 3 half marathons and a full marathon.

Last fall I helped 15 friends run their first 5k as a group - we used the couch to 5k plan.

They have an easy to use app for your phone now too.

RunnerElizabeth

I tried it for the first time a couple of years ago and it didn't take. At the time I just started back to excercise after a long time off and I kept getting strep throat (young child in daycare). So I was unable to complete the program before winter so I gave up. I tried it again the following spring and something clicked. I ran my first 5k that August and my running was going so well that I ran my first half marathon that October. I would definitely recommend the program and if it doesn't work the first time you can always try again. Running is one of those things that most people have to force themselves to like.