Couch to 5K Programs - Your Experience

DayAtATime
DayAtATime Posts: 72
in Fitness and Exercise
I would really like to hear success stories related to this program...especially those that might have been smokers in the past. I am 57 and have been attending a bootcamp exercise class for the last 3 years and I am most definitley stronger than most but fall to the bottom of the heap when it comes to running/jogging. I am determined to be a better runner but also have a huge fears that I will fail because of all the years of smoking. Anyway, I am on Week 1 and would like any input or suggestions, etc.
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Replies

  • tmos512
    tmos512 Posts: 119 Member
    Hi there. I haven't actually finished C25K, but being an ex-smoker and non-runner myself, I really enjoy the program. I am overweight, but the way you are eased into running has actually been quite pleasant. There are times where I do have to push myself, but it's never not-acheivable to reach the next "phase" of the "run" for any particular day. I've found having the app on my phone helps me out A LOT, so I would suggest downloading that if possible.

    I hope it works out!
  • NikkiSmo
    NikkiSmo Posts: 180 Member
    I'm not a smoker but I have completed the C25K program. I started it at 210lbs and no exercise prior to day 1. I completely LOVED the program (and hated it at times). I still couldn't run a 5K at the end of the 9 weeks because the program works on timed running rather than distance. However its been 2 months since I completeld the program and I can now run 4 miles. I still have a love / hate realtionship with running but I think that will get better with the more weight I loose. Oh I'm down to 165 and my legs are looking awesome!
  • hedkell
    hedkell Posts: 121 Member
    I am 35 and completed the program in September last year. I could not run 5k at the end of it, but I could run for 30 minutes, I gave up smoking around week 4, just because I was enjoying running so much and smoking did make it very difficult.

    It did become so much easier after that. I ran my first 5k race in November, a 2nd one in December, a 10k race in Jan and a half marathon in Feb! I loved the program so much and tell everyone I know about it!
  • racerscottw227
    racerscottw227 Posts: 71
    I used to smoke and I couldn't walk a mile without feeling a bit short of breath. I quit about a year ago though with the help of whatever that quit-smoking-drug is.

    Also, every time I used to try to get in shape through running, it would take me a month or so to be able to run a mile and then I would get injured due to over use.

    This time I'm using C25k. I first started week 1 on a treadmill and had no problem, then tried to do the same thing outside and I couldn't. Turns out, it is much harder to run outside than indoors on a treadmill. So I started over and am only running outside. Granted I'm only on week 2, but I don't feel exhausted anymore.

    I can't give you a beginning to end story, but while in progress I am feeling pretty good about it. I'm also mixing in cycling and strength training in order to help with my running.
  • dad106
    dad106 Posts: 4,868 Member
    I never smoked, but I was a non-runner before I started C25K.. and now I can run for 28 minutes and about 2.7 miles.

    I think the biggest thing is to go really slow... esp. if you are going to do the program outside. I pretty much flew through weeks 1 and 2.. and then got to week 3 and had to slow down a ton because I couldn't complete the intervals otherwise.
  • Halleeon
    Halleeon Posts: 309 Member
    I quit smoking about a year ago and find it fairly easy to jog from a lung/breathing perspective. My legs and shin splints don't like it very much though. Just go slow and easy and I am sure you will improve with time.
  • DayAtATime
    DayAtATime Posts: 72
    Thanks for all the encouragement. I am going to keep at it and see how it goes. I am looking forward to my 3rd walk/jog of Week 1.
  • hedkell
    hedkell Posts: 121 Member
    I agree with the others, keep at it and go slow. It does get much easier I promise!
  • omma_to_3
    omma_to_3 Posts: 3,265 Member
    I quit about 9 years ago. I completed C25K in May (was NEVER a runner before, not even as a kid). I started working on a 10K program but have had to slow down with that due to hip issues. But I am now a RUNNER. Going out tonight for another 5K run. You can do it!
  • gomisskellygo
    gomisskellygo Posts: 635 Member
    I am 35 and quit smoking and started C25K the same week. I did the program, repeating some weeks. I ran my first 5K on June 2 and my second on July 12. I would say to push yourself but to listen to your body. My second 5K was a very hilly course and my knees weren't happy. I have "runner's knee" now in my left knee and am unsure when I can run again.
    But, I loved it and feel happy that I graduated!

    You can do it!
  • sherisse69
    sherisse69 Posts: 795 Member
    How much weight/inches have people lost doing the Couch to 5K? How long does it take to complete your daily session? What else, if anything did you do for excercise while doing this? Sorry to ask a bunch of questions - but want to try this - but am very intimidated. Thanks :)
  • onawhymm
    onawhymm Posts: 469 Member
    Hi my friend! I quit smoking 3.5 years ago and never thought I could run for 30 minutes EVER! I did C25K in 2011 and then had to stop around week 7 due to foot surgery but finished it the second time on 2012. I highly reccomend it. I also reccomend downloading the free podcast off of Itunes - NHS Choices Couch to 5 k. It's a british health website but the music is great and "laura" has a lovley british accent to egg you on. Plus - it's free!

    Good luck and have fun :)
  • TiredMom12
    TiredMom12 Posts: 78 Member
    How much weight/inches have people lost doing the Couch to 5K? How long does it take to complete your daily session? What else, if anything did you do for excercise while doing this? Sorry to ask a bunch of questions - but want to try this - but am very intimidated. Thanks :)
  • TiredMom12
    TiredMom12 Posts: 78 Member
    I'm looking for the answers to these questions too? I just completed week 3 day 2 and people claim that they see a difference, but the scale hasn't moved. I haven't been tracking my calories, which I know would help, but just wondering what other things people did to complete this program??
    How much weight/inches have people lost doing the Couch to 5K? How long does it take to complete your daily session? What else, if anything did you do for excercise while doing this? Sorry to ask a bunch of questions - but want to try this - but am very intimidated. Thanks :)
  • newhabit
    newhabit Posts: 426 Member
    It worked great for me. not so much for weight loss. but i have run 2 5k races in less than 30 minutes each time so i consider that success. it is about building endurance to do a 5k. the only way to change your weight is to eat fewer calories. you probably will burn some calories doing running but you have to make sure your diet is in line with that. just make sure not to eat too much because running does make you hungrier i think anyway... but i did complete the program and it did help me get to my goal, running a 5k. I still run, I lift weights (Chalean extreme) and i do the elliptical. cardio is only 2x a week for me now. weightlifting is what i'm doing now. and actually weightlifting and cutting calories has been the only thing i've noticed making a huge difference in how my body looks. running is great for your heart and endurance though. i still want to do it no matter if it's just a calorie burner or somethign more.

    oh and for me it took 9 weeks to build up to the 5k distance. each session on the android app is about 30 minutes
  • randomnennie
    randomnennie Posts: 84 Member
    Wanted to see what the result was! I'm on week 2 and very interested to hear your story.

    So *bump*! :)
  • P05T5CRIPT
    P05T5CRIPT Posts: 285 Member
    I'm not a smoker but I started the C25K programme at 235lbs and ran my first ever race - a 5K two weeks ago in a personal best of 35 minutes. In all honesty I never actually completed the C25K as by week 6 I was already running for 30 minutes (in preparation for my scheduled 5k race), so I worked off my own programme after that.

    However I'll always be grateful to C25K for turning me into a runner, I found it incredibly difficult to even run for 90 seconds the first week and now I'm regularly running 3 days a week, and have increased my distance to 4 miles (working on training for a 10K). I'm now 30lbs lighter than when I started, which makes it a little easier though. To get started running, personally I can't recommend C25K enough, never did I feel like there was too big a jump in the weekly runs and it gave me a schedule to keep to, which was great motivation, as I knew 'oh this is the week 4 day two run today' and that spurred me on.

    Three months ago I couldn't run if i was being chased by an axe murderer, after C25K, I'm pretty confident that I'd out run him ;-)
  • AsellusReborn
    AsellusReborn Posts: 1,112 Member
    It turned this non runner into a runner. I was never a smoker but I was in the obese category - since starting the C25K I have lost 20lbs. I graduated 2 weeks ago.
  • judcost
    judcost Posts: 33 Member
    I'm looking for the answers to these questions too? I just completed week 3 day 2 and people claim that they see a difference, but the scale hasn't moved. I haven't been tracking my calories, which I know would help, but just wondering what other things people did to complete this program??
    How much weight/inches have people lost doing the Couch to 5K? How long does it take to complete your daily session? What else, if anything did you do for excercise while doing this? Sorry to ask a bunch of questions - but want to try this - but am very intimidated. Thanks :)

    I'm at the end of C25K and tracking my calories. I'm at 1200 calories. I'm 5'6'' and started at 191 (post pregnancy, but I probably only gained 10 lbs during pregnancy). I'm doing my first 5k this coming Sunday. The program is amazing. I can now run 5k at 10:1 intervals. I think I could do it non stop also. I lost about 7-8 lbs. The scale is moving slowly but people say my face looks slimmer and I kinda feel looser in my clothes. I do have more energy even tough I wake up at night to feed baby and barely sleep during the day.

    ONe thing STICK TO IT you will see the result in your endurance and cardio. I know I did.
  • WendyTerry420
    WendyTerry420 Posts: 13,274 Member
    I recently completed the C25k program last month. It helped me tremendously. And since you asked, I smoke a pack a day. :smokin:

    I credit the C25k program for my ability to keep up with the Thirty Day Shred program. I would not have the endurance without that.
  • amberecochran
    amberecochran Posts: 124 Member
    How much weight/inches have people lost doing the Couch to 5K? How long does it take to complete your daily session? What else, if anything did you do for excercise while doing this? Sorry to ask a bunch of questions - but want to try this - but am very intimidated. Thanks :)

    I am on week 2 and I have only lost 4lbs, however, I have gone down a dress size. I think the running is building muscle which is keeping the scale from going down. Week 1 takes 30 minutes, week 2 takes 31 minutes to complete. I will sometimes do TurboFire on the days between my c25k days. So far, it's the best thing I've done so far. Be sure to get fitted for running shoes, though. This is very important and keeps you from having shin splins or getting an injury.
  • amberecochran
    amberecochran Posts: 124 Member
    I would really like to hear success stories related to this program...especially those that might have been smokers in the past. I am 57 and have been attending a bootcamp exercise class for the last 3 years and I am most definitley stronger than most but fall to the bottom of the heap when it comes to running/jogging. I am determined to be a better runner but also have a huge fears that I will fail because of all the years of smoking. Anyway, I am on Week 1 and would like any input or suggestions, etc.

    I quit smoking in March of this year, I have asthma, and I'm overweight. I started the c25k three weeks ago but I repeated week 1 to make sure I was ready to move on, so I currently on week 2. I love this program! I make sure I take my inhaler 30 minutes before I head out and that seems to work. The program works on time, not distance, so what I do is when it's time to cool down, I continue with the reps untill I have hit 3 miles. When I hit 3 miles, I begin my cool down. I also wear a HRM just be sure my HR doesn't get too high. Also, you want to make sure to go and get fitted for running shoes. this is very important because you do not want to run with just any old shoe you buy off the shelf (unless you want shin splints or some other type of injury).

    If I can do this program, anyone can do this program. Good luck to you!
  • rbcca19
    rbcca19 Posts: 91
    I was not a smoker, but I did the C25K program and started it in April of this year. It is a FANTASTIC program! I love it. I was not a runner before, I wasn't even working out consistently. However, I am now able to run for 120 minutes (I don't do that often, though, trust me, but I am able to). A 5K is now my minimum running distance and it's comfortable. I can't say enough good things about this program.

    Good luck to you! My advice is to stick with it. You CAN do it. You will probably be surprised at what your body can do.
  • Krys_140
    Krys_140 Posts: 648 Member
    I'm 37, started the C25k program a couple months ago, at around 45 lbs overweight. I'm a non-smoker, but I'm also a non-runner. When I started, I could barely finish the 60 second runs they start you off with. On Sunday this week, I ran without stopping for 22 minutes, and completed 2 full miles during that time.

    I am signed up for a 5k on November 4th, and am looking forward to it - I believe I'll be able to finish the full 5k running (slowly).

    You can do it!!!
  • joanthemom8
    joanthemom8 Posts: 375 Member
    I loved (hated) it! I never liked running before - but decided to try the program..... it took me 12 weeks to finish - I had to do a couple of weeks more than once. BUT, I finished it! I'm 46, and had never been a runner. After finishing, I focused on increasing my speed and endurance. I completed my first 5K a couple of weeks ago..... I ran (jogged) the whole way, didn't walk once! I beat my own goal for time - I finished in 36 min 35 seconds! I was 136 out of 491 participants - which was 27%. Considering a good 1/2 of the participants were younger than me, not too shabby!
    I think you will like the program.... just go at your own pace - if you need to repeat days/weeks, don't sweat it!
    Good luck to you!:flowerforyou:
  • MelissaG915
    MelissaG915 Posts: 7 Member
    Did the Fifth Third River Bank run and instead of a couch to 5k, followed their recommended run calendar. The first year it was a strain on my knees, but the second year was easier.

    I recommend if you are doing indoor only training (track, treadmill, etc.) you do a training run outside. Running on pavement in the elements is a shock to your system. My first training run outside included catcalls, dog doo, broken glass, and a foggy mist that turned my hair into a halo of cotton candy frizz. At least there were free bagels...
  • rudegyal_b
    rudegyal_b Posts: 593 Member
    i completed it a year ago and am now running 10ks

    no complaints, only have good things to say about it
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Never been a smoker or a runner, but c25k turned me into a runner last spring! Still running 3 days a week and enjoying it, both the activity and the benefits. :bigsmile:
  • bluefox9er
    bluefox9er Posts: 2,917 Member
    understand this..I'm not supposed to be a runner. anyone who knows me would think you were on drugs or drunk ( or both) if you told them I am a runner..

    but the c25k app by bluefin at the 4th time of trying got me to a 5k and up to half marathon before injury stopped me dead in my tracks.

    I loved that app so much, I got the 'ease into 10k' app, too but didnt need it as I was running 10k's a couple of weeks after running 5k.

    this app has changed my life. I'd have never become a runner without it.
  • wednesdaystar
    wednesdaystar Posts: 6
    I'm currently part way through the program and couldn't recommend it enough, I've never had the patience to run for more than a minute or so but because the time you're running for goes up gradually it really eases you in. I wouldn't count the weeks as something you have to stick to, just go through each of the steps until you feel like you want to try to progress through the next one. For me, the first two weeks worth didn't take long at all but things are getting trickier in the middle. I feel so much fitter already though!

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