Couch to 5k

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Pixie8504
Pixie8504 Posts: 174 Member
in Fitness and Exercise
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
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Replies

  • tikafly
    tikafly Posts: 184 Member
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    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
    Lesley2901 Posts: 372 Member
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    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
    jigglebox Posts: 10
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    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
    charley9x Posts: 19
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    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
    LauriePar Posts: 239 Member
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    I am so glad you asked this question because I wanted to try this soon! :smile:
  • fldiver97
    fldiver97 Posts: 341 Member
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    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 :smile: Good luck
  • Monica_in_MO
    Monica_in_MO Posts: 162 Member
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    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
    prettybub Posts: 54 Member
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    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
    DrPepperLeigh74 Posts: 236 Member
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    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
    Siekobilly Posts: 401 Member
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    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
    camajade Posts: 66 Member
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    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
    Brian_VA Posts: 125
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    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
    explodingalice Posts: 158 Member
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    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
    ripemango Posts: 534 Member
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    yes i am doing couch 2 5k. there is even a group on mfp for couch25k folks. u should join!
  • niknak2308
    niknak2308 Posts: 315 Member
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    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
    WendyTerry420 Posts: 13,274 Member
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    It was the first real exercise program that I used when I started MFP. I highly recommend it!

    :bigsmile:
  • Beethoven1827
    Beethoven1827 Posts: 102 Member
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    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 :smile:
  • Pixie8504
    Pixie8504 Posts: 174 Member
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    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
    Bakkasan Posts: 1,027 Member
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    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
    Beethoven1827 Posts: 102 Member
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    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! :wink:

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