NSV: Completed C25K (slightly adapted)

josephka
josephka Posts: 45 Member
in Success Stories
So yes, I did complete C25K, but no, I haven't actually run five kilometers. Here's what I did...

I downloaded the C25K app (made by Zen Labs - it works great, and I'd recommend it to anyone).

I started roughly 8 weeks ago (probably less, as I did more than 3 workouts per week.)

Now, understand, I'm about 5'11' and 305 lbs - I really can't "run" full speed, so here's where the adaptation came in.

My "walk" was 2.7 mph (according to my treadmill) and my "run" was 3.5 mph. I know, not blazing speed compared to many, but its a start, right?

In any case, I completed day 3, week 8 yesterday, and "ran" 2.18 miles, or 3.51 km. So not a 5k, but the way I look at it, I'm 70% of the way there!

My next goal is to go back to week 5, and still "walk" at 2.7 mph, but increase my "run" to 3.7 mph.

Baby steps, I know, but its working.

Has anyone done anything similar?

Replies

  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    Sounds perfect! The goal at this point isn't speed anyway - even the C25K site says to go SLOW. Speed will come later. Terrific job! You should be very proud! I need to restart it - I got to week 8 and took a break but now I want to start over from Day 1.
  • allnaday
    allnaday Posts: 54 Member
    i just started and just finished week 1. Speed is NOT ME>>>>>>>.......i started by walking 3.0 and jogging at 3.5 but on day 2 and 3, i walked at 3.5 and ran at 4. Had a really hard time and wanted to quit.......Week 2 starts on Friday, i'll let you know how it goes. It sounds like you are doing awesome!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Have you signed up for a 5k yet.........might be good motivation?
  • jcjsjones
    jcjsjones Posts: 571 Member
    First of all, CONGRATS! Completing the program is wonderful!! :flowerforyou:

    Second, I think you will find that all of us who do this program start off slower. I completed the program in May and still run about a 12 minute mile. Speed comes with time!

    Keep it up and let us know when you complete your first race!! :wink:
  • allnaday
    allnaday Posts: 54 Member
    now's a good time ready2rock :)
  • oOMusicBabii
    oOMusicBabii Posts: 494
    First of all, congrats!

    I have been working on a modified C25k plan that adds a few more weeks to give myself more time to adjust to increases in distance (basically, the weeks that have different plans per day have been split up and made into a week with the same thing each day).

    When I've attempted C25k, I would walk @3-3.5 and run @4-4.5. Lately I've been outside and using visual markers like that house, end of the street, etc.
  • Elzecat
    Elzecat Posts: 2,916 Member
    Great NSV! I think it's awesome that you are working on C25K! I totally adapted the program when I tried it starting in February 2011. I was 5'8 1/2, 200 pounds, and couldn't jog for more than 15 seconds at a time. It took me approximately 13 weeks to be able to run 1 mile without stopping--the rest came faster, but it was still 4 or 5 months before I could do a full 5k. I have since lost 40 pounds and completed 2 half marathons (and multiple other races) and I still insert walking breaks where I need them--it keeps me feeling strong and motivated and I can run farther and for more time when I use walking breaks.

    Your "baby steps" will help you increase your ability and hopefully prevent injuries. I would definitely recommend running every other day if possible, so you can give your body a rest in between workouts--running is really high-impact and overdoing it when you're a beginner can lead to injury. For my first year and a half of running I have been taking it pretty slow and not running more than 3 days a week--I now run 4 days a week and have increased my speed and intensity, but I had to build up a base first. It's kept me from having anything more than a few little aches and pains the whole time I have been running.

    Good luck and keep running! :drinker:
  • wxchaser
    wxchaser Posts: 173 Member
    Awesome! And yeah, I'm pretty much doing something similar. I just finished Week 5 and had a blast doing it. I'm still pretty slow, but I am registering for my first 5K in October, so I can't wait!
  • freew67
    freew67 Posts: 348 Member
    Congrats! Ive been wogging now for about 5 months and I still cant do a 5K in 30 mins. Just shy of 37 is my fastest to date. Great job on finishing, I think thats half the battle with C25K. Like others have said, speed comes with weight loss and miles under your belt. So whens your first 5K? :)

    http://freew67.blogspot.com/
  • futurestarz
    futurestarz Posts: 510
    way to go! I am finishing up week 3 tomorrow. I have been "running" outside, so it's probably a little different. Right now I am run/walking about 1.7 miles in 18 minutes. I'm averaging out to about 12:30/mile. So, that's about 5 mph. At this rate I will not be getting to a full 5k in the 30 minutes of allotted time. Any way we look at it, we're still running laps around those people on the couch!
    Way to go! I'm only on week 3 and already finding out what a challenge this program can be. You should be very proud of your accomplishment!
  • skb12573
    skb12573 Posts: 182 Member
    GREAT JOB!!! I did the same thing. I completed it in about 10 weeks(had injury) and trained by their timing, not their distance. I walked at 2.8-3.0 and ran at 3.6-4.1. I was over 250# when I started and am only 5'5" so speed was never going to be my strong point. I continue with training, I have transitioned to outdoors running, I use the treadmill to try and train myself to do a 15 minute or less mile (nearly there) and I can easily run a mile non-stop and not so easily up to 2.7mile nonstop! So, I am getting there and I too think the ZenLab C25K training program is awesome!
  • fudgiemudge
    fudgiemudge Posts: 8
    Congratulations!! You got out there and got moving and that is a major accomplishment! :smile:

    I began the program this summer but then had to back off while I took care of some health issues. Just getting started again at a much slower pace. We each have to find what works best for our bodies at the present and work from there.
  • jalara
    jalara Posts: 2,599 Member
    I think this is brilliant and a great success! Congratulations!
  • rm830
    rm830 Posts: 531 Member
    Great job!!! I have to stop C25K because of ankle problems but hope to get back to it in a couple months....it's a great way to start running!
  • taffies
    taffies Posts: 17 Member
    Good Job! I have used the couch programs for both the 5k and 10k races and it is awesome. The intervals are the best way to train. I usually run on 3 and run on 5 on my treadmill but started out with 2.5 and 4 , so yes I think you are on the right track!
  • glenette1
    glenette1 Posts: 140 Member
    I am impressed and think you have made some smart adaptations not only to get you but also to avoid injury. If I were you I would focus on duration/distance. The speed will come with time and you will get faster as you continue to lose weight. I'm currently halfway through the program so kudos to you for finishing! The first goal of any run is to finish, then comes time goals. Great job!!
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    Good job!!! It took me 13 weeks to complete the 8 week program, and another 2 or 3 weeks before I could actually run the entire 5K. It's OK...go at your own pace!

    I started training for a 10K and have injured my hip so I'm switching to the Galloway method, which is run/walk intervals, and never having the intention of doing continuous running. Much easier on the body and protects you from injury.
  • tikafly
    tikafly Posts: 184 Member
    It sounds to me like you did it exactly how it should be done. Congratulations! You are inspiring. I'm currently on Week 3.
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    now's a good time ready2rock :)

    Possibly will tomorrow. Pulled a muscle in my shoulder Monday so I've been on the disabled list for a couple days. If the bounce from running doesn't hurt though I will.
  • fatgottago
    fatgottago Posts: 223 Member
    The NSV is that your doing it and on week 8!!!!! I have been on Week 2 Day one for an extra week. My ankles hurt so bad. I say yay to you for sticking to it. Your going to finish I just know it.
  • lhergenr
    lhergenr Posts: 242 Member
    Congratulations! that's definitely progress.
    I'm new here and can someone please enlighten me on what 'NSV' is?
  • futurestarz
    futurestarz Posts: 510
    Congratulations! that's definitely progress.
    I'm new here and can someone please enlighten me on what 'NSV' is?

    Non-Scale Victory...lol It took me a while to figure it out.

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