Couch to 5k?

Hi Bailiey,

I started n the C25K last year around april time - and whilst i wasn't strict about doing it 3 times a week and then upping to next level, i did progress through it at my own pace until the weather changed. & i can honestly say as a non fan of runnin i really enjoyed it - and can't wait to get started again on it this year.
I think its a great way to introduce your body to running - & it costs you nothing.
I am planning on beign stricter with myself this year (on account of i have a new job) which means i have more time in the evening to go out running/jogging etc.
Good Luck :-)

Yea, started this about 8 weeks ago, not quite completed the programme itself but managed to complete my first 5km event at the weekend.

I started doing it. My friend had success with it. Just started Week 3.

I started in May last year and had to stop because I was dumb enough to take my lab with me. She tripped me and I broke my foot in 2 places. I ended up finishing in Nov. and then did the C25K to 10k bridge. I just signed up for my first run for St. Judes. 15.6 miles. While I don't expect to run the entire thing, I'll do at least 10k of it.
If I were to give any advice, I'd say to jog your segments as slow as you can. You can add speed later and that's easy to do with interval training.

Take it from me... I hate running, but weirdly enough, I really enjoyed C25k. Give it a try. Good luck!

Used it to start running a few years ago and it worked great for me, I had trouble running for 1 minute without getting out of breath. They now have a few apps that tell you when to start and stop running, which are great.

I recommend signing up for a 5k about 10 weeks from now so that you have something to keep you motivated.

Also, if the weather allows, I recommend running outside. I had a number of friends stop using it because they were going to the gym and setting their pace too high on the treadmill and they could not complete the intervals because they were trying to run at 6 or 7 mph. Running outside gets you moving and you're not as concerned with speed (plus, you can always increase your speed later).

I did C25K twice -- first time I got ready for a 5K, then broke my foot before it could happen, then gained a lot of weight (unknowingly) due to hypothyroidism. Both times, I spent a couple weeks on some of the levels. To me, it was a big leap going from the alternating run/walk intervals to the continuous jogs starting at week 5. If you aren't in a hurry to get through it in 9 weeks, just take your time and stay on some of the weeks longer until you feel ready to go to the next step.

I haven't run much since last summer, but I started this weekend again for a 5K in May. Rather than just running on my own, I am following the C25K plan starting at week 5, day 1 because I like the plan so much. This time, I'm trying with a faster pace though.

Go for it!

Yes! I loved it. Downloaded the Chubby Jones podcast... she tells you when to run/when to walk. Fun music, too! I was not much of a runner before C25K. Feel free to repeat weeks if you do not feel ready to go to the next week.

Is this a free app ?

yes, free and there are several - all very similar!!!

I use a similar program. I'm 43, not thin.... didn't watch my diet..... didn't lose alot of weight doing it, probably because I didn't watch my calories... But, I did learn to run, I have run 2 5k races. I still don't run them continuously, but that's because I stopped for winter! I'm not a cold, snowy runner! I've signed up for another 5k, as well as a 6k obstacle race. If I can do this you can too! I didn't lose weight, but..... I lost alot of inches!!!

Perhaps, I should chime in here! I basically just reached my PB (personal best)
8mi in 70 mins.I don't know if this is great for all of you but for me its a beautiful feeling considering Im a beginner. I run from my path out back to the bike path and down to the falls. Finally Ive reached a place where its acceptable to lie down and die!!!! I cant walk after Im done..It kills me...Im so dramatic, ha But if you saw me out there all round *HI FIVES*

Bailey, Couch to 5k is a great program! I used it 4 1/2 years ago when I started running. I was seriously overweight (I had gained more than 80 pounds over the previous few years) and very sedentary and out of shape. I started out walking (I would get winded after just 2 blocks). After I had been walking a couple of months, I wanted to increase the intensity, so I started running. I could barely run 30 seconds at a time. I would run for 30 seconds, walk for 3 minutes, repeat. I then started Couch to 5k. It was really difficult for me, but I stuck to the program, religiously doing the workouts like the program outlined. At the end of the program, I really did run a 5k! This was a huge deal for me. The program helped me lose 70 pounds. While doing the program, I hated running. It was crazy hard and felt awful. But I stuck with it, only because it seemed to be speeding up my weight loss. Somewhere along the way after running that 5k, I started to love running! It was the weirdest thing - before I had hated running and felt awkward and miserable. Then slowly I noticed I was starting to look forward to my runs. They were easier and actually kind of enjoyable. I loved how I felt after running, and more importantly, I loved how I felt about myself after running. I was actually proud of myself for a change.

Fast forward 4 years: I now run 5 days a week, every week. Last October, I ran the Chicago Marathon! Running a marathon (26.2 miles!) was like climbing Mt. Everest - something that "other" people did, people that I admired, something that I thought was amazing, but that I could never, ever even dream about doing. But last October, I did it. I ran a marathon. And now I'm training for my second marathon! The confidence and pride in myself that running has given me are priceless. I'm so grateful every day that I had the courage to start Couch to 5k and discover the happiness and lifestyle that running has given me. So yes, Couch to 5k is a great program!

The key to the program is consistency. Follow the program and don't skip ahead. Don't worry about speed - you can never run too slow in the beginning. Many new runners make the mistake of running too fast and burning themselves out or getting injured. Take it slow, stay consistent, and soon you'll actually feel great while you're running - you'll be a runner! Good luck!

My goal is to hit 175 pounds by my birthday, June 17th. I'm currently at 191 and I think with the C25K program I will hopefully get a jumpstart on the weight loss in addition to counting calories.

You will definitely see results!! I had hit a plateau after losing about 100+ pounds. I started running, and I've lost another 20 pounds!

Yes. last August I started it. Took my time, my own pace, finished it. Felt great.

This is amazing! What a motivational post to read. I can't believe what great success you saw. Thank you for posting this! This is helping me get pumped!

Aww, thanks! I really do love encouraging new runners. I see so much of myself in you. I was a little heavier than you when I started running. I think I was right around 200 lbs. I had already lost about 25 through walking. Running changed my life, and every bit of that change has been so positive. I can get pretty emotional when I talk about it. I turned myself into a runner through sheer force of will, and anyone who wants to can do the same. You just have to stick with it! That's the secret. Consistency. It will suck at first. I was so sore in those first few (several?) weeks, I remember having a hard time walking up the stairs to work. But it was a good sore Just remember that as hard as it is in the beginning, every run brings you closer to that wonderful point when suddenly, it isn't so hard anymore. And your body and mind start to crave those runs. You actually look forward to them. You just have to make it through the hard, sucky beginning to get there. But when you do get there, it's an awesome feeling! You're now a runner