Couch to 5k

jenny181111
jenny181111 Posts: 163 Member
in Fitness and Exercise
I attempted the 1st of these today, in total there is 8 minutes of running, I lasted for 2 1/2 minutes. I know this isn't good at all, but I haven't run in years, and am massively overweight. I know that on saturday I will get further than I did today. I'm most pleased that I made a start :D

Replies

  • JUDDDing
    JUDDDing Posts: 1,367 Member
    Well done!

    You're off the couch - that's the first step!

    Take it as slow as you need to and repeat weeks as you need.

    Good luck!
  • Billie09
    Billie09 Posts: 62 Member
    You will look back at this post in a few weeks time when you are running for extended periods instead of turning beetroot coloured. Well done on making the start.
  • jmoneycgt
    jmoneycgt Posts: 80 Member
    Were you running slowly (light jog) or trying to run as fast as you could? Some people do it wrong and turn it into a High Intensity Interval Training (HIIT) program. If you were jogging as slow as possible without walking, there is a Pre-C25K program that I have seen some people have success with.

    PRE-C25K SCHEDULE

    Week 1 - 3 times per week
    Warm-up with a brisk 5 minute walk. Stretch. Then alternate 15 seconds of jogging with 2 minutes and 15 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

    Week 2 - 3 times per week
    Warm-up with a brisk 5 minute walk. Stretch. Then alternate 30 seconds of jogging with 2 minutes of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

    Week 3 - 3 times per week
    Warm-up with a brisk 5 minute walk. Stretch. Then alternate 45 seconds of jogging with 1 minute and 45 seconds of walking for a total of 20 minutes (you will have done 8 repetitions of this). Cool-down with a 5 minute walk. Stretch.

    Source: http://coacheaglesgirl.blogspot.com/2011/07/pre-c25k.html
  • bobbijodmb
    bobbijodmb Posts: 463 Member
    Congrats!!! Best rule is don't compare yourself to others, only yourself. In no time you will get better and be able to be proud of where you started =)
  • Psalm17v22
    Psalm17v22 Posts: 168 Member
    I agree with the others, you are already a winner for getting off the couch, don't be hard on yourself. Follow the program as best as you can and you will improve.

    God bless,
    Karen
  • ragkitty
    ragkitty Posts: 1 Member
    Way to go girl! Hang in there. I'm 48 and had never done any running at all. A friend and I did the C25K and when I started, 60 seconds would just about do me in. I can now jog the whole 5k! My only advice is RUN SLOW. We worked on getting the distance down first, now we're trying to pick up the pace. Good luck!
  • jenny181111
    jenny181111 Posts: 163 Member
    Thank you so much, I'm really proud of myself.
    I was jogging lightly for the running intervals.
  • xxghost
    xxghost Posts: 4,697 Member
    First off, congratulations on taking the first step toward being a totally awesome running machine!

    I have to echo what has already been said in this topic - be sure you're not pushing yourself too hard! Just because you're jogging doesn't mean that you need to be sprinting. Keep it to a light jog! Speed will come - C25K is all about stamina! I decided to start the program again today - I did it last year as well - and was sure to keep my speed to something manageable. You don't want to burn out in week one! I like to do my walk at 3.5, and my run at 5.0.

    Don't be too hard on yourself! This program will take care of you, just do your best to stick to it! Feeling sore? Stretch your 5 minute warm up and cool-down to 10+ minutes. Always helps me feel better.
  • jmoneycgt
    jmoneycgt Posts: 80 Member
    Also I hope my post didn't come off ****-ish (seriously? fine. "jerkish") like you couldn't do regular C25K. I was just recommending an option. :)
  • hoyalawya2003
    hoyalawya2003 Posts: 631 Member
    Good job! Wish I had known about the pre-c25k. I am on week 3 and have had to repeat 1 day (due to asthma issues). I eased into the program by working my way up walking, though--I couldn't even walk briskly for 3 miles back in June when I started.

    Keep it up!!
  • Ready2Rock206
    Ready2Rock206 Posts: 9,487 Member
    I know this isn't good at all,

    Ridiculous - that is fabulous! Don't sell yourself short!

    Slow and steady and you'll be amazed at how much you can do! Don't be afraid to repeat days/weeks if needed.
  • jenny181111
    jenny181111 Posts: 163 Member
    Who said you was a jerk?! Everything is helpful :)
  • jenny181111
    jenny181111 Posts: 163 Member
    I'll be repeating the first one on saturday, and as long as I get further than I did today I'll be very happy :D
  • rllewell
    rllewell Posts: 234
    Way to go girl! Hang in there. I'm 48 and had never done any running at all. A friend and I did the C25K and when I started, 60 seconds would just about do me in. I can now jog the whole 5k! My only advice is RUN SLOW. We worked on getting the distance down first, now we're trying to pick up the pace. Good luck!

    Good, sound advice. Slowly work up to the distance with slow jogs, don't worry about speed. That will come after race 2, 3, 4, 5 where you'll tell yourself "I can cut 1-2 minutes off my last 5K time".
  • mreeves261
    mreeves261 Posts: 728 Member
    Best advice I can give you is always remember this....

    NO ONE can take your finish line away!!! Just because someone got there first doesn't mean it disappears, it's there for you and you alone!
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    I attempted the 1st of these today, in total there is 8 minutes of running, I lasted for 2 1/2 minutes. I know this isn't good at all, but I haven't run in years, and am massively overweight. I know that on saturday I will get further than I did today. I'm most pleased that I made a start :D

    What counts is that you started, and the next step is to just keep going!

    Take it slow - if you don't complete the program in 9 weeks that's okay! Just keep on target and repeat weeks/days as needed..

    The hardest part of this program IMO is getting the breathing down. Once you find your groove with breathing the rest starts to fall into place.

    Keep it up! You really will look back on your first day and say "wow, look how far I came". I still do it years later :)

Categories