Couch to 5k: who has done it?

muguet21
muguet21 Posts: 8 Member
in Fitness and Exercise
Hey everyone!

I started the c25k program this summer and just took it up again. I just started week 4 and having just looked at the upcoming weeks, I was wondering how other people found the last weeks of the program! I'm trying to stay motivated to be able to run a 10k this summer.

If you have done it, did you like the results? I haven't lost weight but I feel that I'm more toned and slip easier in my jeans, which is nice! Also, did it motivate you to go up to a 10k?

Thanks so much!!
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Replies

  • teamAmelia
    teamAmelia Posts: 1,247 Member
    I restarted last Wednesday and started W2 on Saturday. My aim is to increase my speed. I "ran" for 9 miles about a week after doing C25K and did that in 2 hours. Just like we did in week 5 with the big jump in mileage, you just have to jump in and really push yourself. Of course, I was going really slow, only 4.5 mph, but the point is that I would have been able to run in a 10K. Just push yourself in one of your runs and see how far you can go.
  • Sovictorrious
    Sovictorrious Posts: 770 Member
    I did it, i loved it!
  • TeamDale54
    TeamDale54 Posts: 186
    I did it last year!
  • jrfarms88
    jrfarms88 Posts: 12 Member
    Started with the couch to 5K in 2012, and plan to run a marathon in June 2014.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Made a runner out of me! I followed the program exactly as written, even completing the daunting Week 5 without a problem - that felt so AWESOME! Almost two years later, I'm still running on a regular basis and enjoying it. I was out there for a 4 miler in the rain this morning - first rain run of the season and I absolutely loved it.
  • moochachip
    moochachip Posts: 237 Member
    I did it a year or two ago, and am running marathons now. Not saying everyone will aim for that goal, but the program itself works. I recommend finding a 5K to register for now so you feel like you must make it to the end.

    Make sure you run at a pace where-as you can talk comfortably to someone. If you push yourself too hard, you will hate running. Speed builds up over time.
  • hernandez927
    hernandez927 Posts: 1
    I'm doing It now. I'm on week 4 and I love it. I've never really ran before. This has really helped strengthen my legs and lungs. I have asthma and haven't had any issues. I love this program. Try it!!
  • just4nessa
    just4nessa Posts: 459 Member
    I just finished the program about 2 weeks ago. The last few weeks looked daunting, but I surprised myself by not having to repeat any days. I'll admit that I didn't fall in love with running, but I've done a few "free runs" and plan on doing one tomorrow because I like having some variety in my workouts.
  • PetulantOne
    PetulantOne Posts: 2,131 Member
    It worked for me.

    I went from not being able to run more than 20 secs, to being able to run 30 min comfortably.

    I also finished the 10K program. I can physically run a 10k, but my brain checks out, and it becomes a struggle to keep going.
  • BobbyDaniel
    BobbyDaniel Posts: 1,459 Member
    I was around week 7 at this point 3 years ago; for me the hardest weeks were 3 & 4. I thought I would die in week 3 and wanted to die in week 4 but something clicked during week 5 and I surprised myself when I finished the first 20 minute run. I stayed with the program, finished it and followed it up with a 5K about 3 weeks later. I haven't stopped, I'll be running my 3rd full marathon next March.
  • peleroja
    peleroja Posts: 3,979 Member
    I did it but I skipped a bunch as I was already in okay shape (but had never run) and found I could push myself further than it expected me to do. But I'm now very comfortable running 5K, when I couldn't even run a minute straight beforehand.
  • sophie_wr
    sophie_wr Posts: 194 Member
    I hated running since I was able to walk - not able to run more than 1 second (max !)
    currently doing week 6 and it surprisingly goes pretty well !!!!
    As people just said, I also was surprised to succeed running 20 minutes straight !!!

    Totally recommend it ;-)
  • brandiuntz
    brandiuntz Posts: 2,717 Member
    I did it starting in January. It's what got me into running. I've completed several 5k races, a 10k (which I loved), and will run my first half marathon in a month. Running has done wonders for my endurance.

    I did not take up running for weight loss. I took it up to improve my fitness. I had no idea I'd fall in love with running as a sport in the process.
  • jfl5
    jfl5 Posts: 37
    I recently completed the C25K program and actually wound up winning my division (Masters) in my first 5K. I used the Zen Labs version. I'm not as crazy about the 10K program, however. The intervals don't make as much sense to what my body can do, and at present, I'm doing a warm up walk and then just running. I like that I can gauge my endurance better and see my split times.

    As with others here, the C25K interval training made a runner out of me. I've started trail running and experimenting with "barefoot" running (zero-drop shoes). I'm going to do a 5-mile charity run next month and bump up to a 10K sometime in the spring.

    Here's some advice I posted on C25K in an earlier thread though:
    Don't get behind! I did, and then in Week 7, I ran 5 days in a row in order to catch up. I wound up with some tightness and pain in my left knee, and in Week 8, I did not complete the last couple of training sessions so that I could rest my knee. In my 5K, my knee started aching badly just before the last 100 yards, which killed my finishing push. Though I ran well, I could have run even faster on a healthy knee. So... If you are older or if you have joint issues, my advice is to take advantage of off-days to let your body rest and recuperate.
  • besdais
    besdais Posts: 76 Member
    This has been interesting reading. I was thinking about trying it, but with the cold and snow coming up, maybe I should wait until next spring. I just can't imagine that I could do it - I have never been able to run any distance.
  • madds2
    madds2 Posts: 25 Member
    I'm just starting to do it but here's a question. When I run on the treadmill I do OK, almost enjoy it. When I ran outside for the first time in my life it felt like I was pounding the pavement really hard. I now I'm a chubby gal but I thought maybe I was doing something wrong. I was wearing older running shoes so maybe that was it or could it be that I was doing whimpy running like Phoebe did in that episode of "Friends". Is it possible to learn how to run like I know what I'm doing down the road so I can run in public?
  • AngieBeeHotz
    AngieBeeHotz Posts: 1
    I am a natural running coach and I often recommend the C25k program! Its well laid out and easy to progress at just the right speed. Best of luck to you!!!!!
    I also do virtual coaching if anyone is interested at naturalrunningcoaching.com
  • wiscck
    wiscck Posts: 185 Member
    I'm in the middle of week 6 right now. This is the third time I've tried it. The first two times I had to stop, once due to severe illness and the other to injury, and I really hope nothing happens and I can finish this time!
  • Hayaa79
    Hayaa79 Posts: 458 Member
    M on week 5 doing Treadmill C25K:bigsmile:
  • ElizabethFuller
    ElizabethFuller Posts: 352 Member
    I did C25K during July and August this summer and have been running 5K every other day since. I found the first couple of weeks really hard but I think I was trying to go too fast in the running, when I slowed down I found it easier and my first fully-run 5K was at the splendid time of 48 minutes (my skinny son pointed out he could walk it faster than that, :smile:) I have worked at my speed but I'll never be a sprinter, the fastest I've managed so far is 37:40 which is still pretty slow - but I love it!
    I have lost weight, I aim for a daily deficit of 500 calories but my muscles are definitely more toned.
    I haven't considered 10K, at the speed I run I'm not sure I have the time to train for it! :laugh:
  • snshne31
    snshne31 Posts: 7 Member
    I've started this program a couple times and after being in the military, you would think running would be easy...not so!!! I am encouraged however and will give it a try again. Maybe I was just running too fast...:happy:
  • ElizabethFuller
    ElizabethFuller Posts: 352 Member
    I've started this program a couple times and after being in the military, you would think running would be easy...not so!!! I am encouraged however and will give it a try again. Maybe I was just running too fast...:happy:

    It's very hard to run slower but it really made the difference to me - the difference between breathing and gasping!
    My friend told me that I should try running at a speed where I don't have to open my mouth to breathe, that worked for me and I was able to finish the programme.
    Now I'm trying to improve my run time I still occaisionally go too fast and then have to walk for two minutes to get my breath back but I'm definitely getting better.:happy:
  • todayis4me
    todayis4me Posts: 184 Member
    Did it loved it. Use treadmill regularly but moved it outside with success too. Ran my first 5 k last month and was so thrilled....continuing running and working toward a 10 k next :) love to have fellow running friends so feel free to send an FR just include a message please :)
  • lawlorka
    lawlorka Posts: 484 Member
    I'm starting Week 7 today. Did the first 3.5weeks outside but its too dark to run outside in the evenings now so I'm on the treadmill.

    I'm really enjoying it. Once I finished Week 5 i knew the rest of the programme would be achievable. All of the runs in Week 7 are the same length so I'm going to run each one at a faster pace than the previous one, same with Weeks 8 & 9.

    I have a 5k and a 10k booked for 2014 and am going to start the 10k programme as soon as I'm finished with Week 9.

    The programme works. You just have to trust it - honestly its mostly mental - once you break through the mental barrier of 'I Can't' you'll be flying!
  • SinCityFit
    SinCityFit Posts: 96
    It's how I started running on January 2010. I could barely run 30 SECONDS straight when I started. Since then I've done a marathon, an Ironman, two Half Ironman, two Half Marathons, and a bunch of smaller runs/triathlons.

    It works.
  • langurmonkey
    langurmonkey Posts: 92
    Just chiming in - I started the program in Oct 2012, and in Oct 2014 finished my first marathon. On the way I have joined a running club and made a load of new friends and got a lot fitter! One thing that might be good when you get towards the end is to see if there are any parkrun events near you. They are a timed 5k run (emphatically NOT a race) every Saturday morning at 9am, that attracts a wide range of abilities. For example, one of our local sessions had Jonathan Brownlee (Olympic triathlete) blasting rounds in 14:43, while other people were going round in 38 minutes or so.
    Not many sports where mere mortals get to "play" with the pros, so that is another really good thing about running.
  • lua_
    lua_ Posts: 258 Member
    It's how I started running on January 2010. I could barely run 30 SECONDS straight when I started. Since then I've done a marathon, an Ironman, two Half Ironman, two Half Marathons, and a bunch of smaller runs/triathlons.

    It works.

    Wow, well done! I hope to do all of this one day.



    Before Couch to 5k, I couldn't run for longer than minute. I started Couch to 5k in July this year, and now, 3 months later, I'm running 13+ miles a week (hoping to get to 25-30 by the end of the year!) with my longest run being 1hr 25m so far! It's a fantastic plan
  • mreeves261
    mreeves261 Posts: 728 Member
    I would suggest signing up for a race about 3 weeks out from your estimated finish date. That way you will have that "I HAVE to finish" in your head already. I started in May with C25K, switched over to the 10K Bridge in July. I never actually finished the program due to some injuries and health issues. I did finish my first 10K race this past Sunday. I'm looking for more races!!!

    My advice...
    If you need to repeat weeks, repeat them.
    Stick to the program and try not to be tempted into doing more. This will help you avoid over-training like I did.
    Remember, you brain will try to quit before your body does.
    How fast you go doesn't really matter, it just matters that you go.
    Run outside if/when possible. Treadmills have some benefit but are completely different from outdoors!

    Enjoy!!!! Running as addictive!
  • BrendanScrote
    BrendanScrote Posts: 61 Member
    Just felt the need to drop my two pennyworth in here

    I'm a big fella (270 lbs) relatively healthy but unfit and I started this 5 weeks ago with the aim of getting fit and losing a bit of pudding, I got as far as the middle of W4D2 before having to take a 10 day break due to an (unrelated) eye injury. I got back on the treadmill yesterday and restarted at W3D2 which i managed fairly comfortably and I'm raring to go again.

    Some general comments

    * I continue to surprise myself, the gradual build up of run/walk ratio really helps
    * Beginning of week 4 was horrendous but I did it and the next one too
    * I'm using the "Run 5K " ap which is tremendous and well worth the investment
    * I know I'm told no to, but if I'm feeling good at the end of a run I will do an extra set or two of run/walks
    * I have taken to walking 5K on the day i don't run which really helps
    * I seem to run very slowly (5.5 K/Hour) feel at the end i will be able to run for 30 minutes rather than 5K
    * My joints ache like buggery sometimes but I have a great feeling of self satisfaction
    * I lost 14lb and 2" from my waist in 5 weeks, my clothes fit better and my skin has improved

    Next steps

    * Start running outside (even if it is cold, wet and miserable)
    * Enter a local 5K shortly before Xmas
    * 80lb more to lose
  • Joreanasaurous
    Joreanasaurous Posts: 1,384 Member
    This has been interesting reading. I was thinking about trying it, but with the cold and snow coming up, maybe I should wait until next spring. I just can't imagine that I could do it - I have never been able to run any distance.


    You can do it. Try it. I have never ran a mile in my entire life until C25K and the infamous week 5 day 3 where I managed to run 2 miles straight.

    I am still slow as a sloth, but I run and if I can do it, seriously, you can too.

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