Does C25K work?

dreamofbrokenbutterflies
dreamofbrokenbutterflies Posts: 15
in Fitness and Exercise
As someone who's not the best at running, but generally in shape, I want to start the Couch to 5 KM program. Has anyone here done it and if so, did you see results? How fast did you notice results if you had any? Thanks! :)
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Replies

  • RedBess
    RedBess Posts: 111 Member
    I did the C25K program about 5 years ago and it was the best thing I ever did. I was never a runner, but suddenly decided that I wanted to become one. I found downloading the C25K podcast really helpful. I didn't have to watch the clock for the intervals and though it wasn't music I usually listen to, the beat kept me at a manageable pace. It has a nice steady build up to making the jogging intervals longer than your walking intervals. I would recommend this to anyone who is wanting to break into running.
  • sarahhoward24
    sarahhoward24 Posts: 12 Member
    I done it recent ally and when I started couldn't run for more than Afew minutes this morning I ran continually for 37 minutes so proud of myself and would highly recommend the c25k app
  • training2bme
    training2bme Posts: 21
    I was a runner (marathons) and had to take time off for an injury. When I returned to running, I used the C25K program and was able to set a 25 second record for a 5K race.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    I have history of broken ankles and torn ligaments, each time I tried to start running without some structure to it I ended up getting shinsplints and joint pain very quickly.

    I started a C25K programme in May of last year, using the NHS podcast series and tracking performance using Runkeeper on my iPhone.

    It's a nine week programme, in practice I took 12 weeks. I had a week off due to workload and stepped back to repeat two weeks, then had another week off due to workload but only repeated the week I was on.

    Once I got to the end of that I used the NHS C25K+ series, to improve speed and stamina then moved onto a 10K programme.

    It certainly worked for me, but as much of that was the structure as anything else. There are other ways to do it.
  • burdsjm
    burdsjm Posts: 2 Member
    I have done it a few times. It's pretty awesome. Great program.

    I started doing the program the first time and did it jogging. Next time I did the program over again with a faster jog.

    Just found out that my running form sucks, so I am doing the program over again with proper running form.
  • Raasy
    Raasy Posts: 972 Member
    the program works!!! its set up to take you slowly and build you up to run the distances. Even if you think you cant do the 20 minute run in week 5, don' doubt yourself you can do it, you have been training to do it. Just go slow and listen to your body. Get proper fitting shoes take your time and go with the flow, don't rush the program 9skip weeks) and if you have to redo a week if you feel you need to. Its is a great program, I graduated from it in July 2013, and I was not a runner at all before then.

    Check out the c25k group
    http://www.myfitnesspal.com/groups/home/30-couch-to-5k-running-program-c25k
  • WendyFlynn
    WendyFlynn Posts: 139 Member
    Yes as a programme, it definitely works! At 37 and sedentary, I completed a few 5ks. However, I am a lazy girl at heart and didn't enjoy it very much and stopped running :-(


    As for results, not sure if you mean inches or weight loss? I lost inches (2 at the most around my waist) but no weight. I was more successful cutting calories for weight loss than incorporating the little running I did 3 times a week.

    BUT...... I felt good, my body toned up, I slept better, my skin glowed.

    Why on earth did I stop!!!!

    Go Girl, just do it. Results will differ from person to person.

    I may just go out tomorrow for a little run now, I miss the feeling!
  • cindyanne29
    cindyanne29 Posts: 17 Member
    Yes I did C 2 5K. It works! I then joined a 5K training club and ran with other newbies.
  • sevsmom
    sevsmom Posts: 1,172 Member
    You can't swing a stick around this website without hitting someone who's done C25K and been successful. I didn't use it to start my running, but so many have. Just remember, the "run" intervals don't mean run-like-someone's-chasing-you fast. Just pick up the pace to a comfortable jog and go from there. Lots of people crash and burn starting out with running by trying to break the all time speed record when they start! Good luck!
  • TheDarkestStar87
    TheDarkestStar87 Posts: 246 Member
    I did a C25K almost three years ago now, and it definately worked. Word of warning though: You'll probably get hooked once you see and feel all the benefits of it and after a few races, PBs may become a bit of an obsession :wink: . I ran my first half marathon last year and toying with the idea of a full one next year
  • coral_b
    coral_b Posts: 264 Member
    Amazing program! My first 5k I didn't train -I did it for charity as a desperate attempt to kick-start fitness. My time was 41 minutes. After C25K I actually love running. My time is now 34 minutes. I'm hoping for 31 minutes by July when I can run the charity race with pride.
    As for weightloss- that is down to diet and calorie deficit, however the fitness and health benefits are great! It's a really good program and you can do it at your own pace. Good luck!
  • anne2605
    anne2605 Posts: 482 Member
    You should definitely give it a go. I'm quite a bit older than you at 49 and was not a runner when I first started the C25K programme last Jan. I thought I was going to die the first 60 second I was expected to run but now I can run for 60 mins straight, no stopping. I now run 5K at least 3 x pw and I'm currently training to run a half marathon (I ran a 5K and a 10K last summer).

    I did lose 51lb between Jan and May but I wouldn't put it solely down to running. I also introduced a healthier diet. I did notice I was much fitter fairly quickly though.

    So sure, go for it.
  • ChristiH4000
    ChristiH4000 Posts: 531 Member
    YES. I started in about the same spot as you and it was great. Be patient with yourself and repeat weeks, if needed. I'm now hoping to run a 10K this spring.
  • Elsie_Brownraisin
    Elsie_Brownraisin Posts: 786 Member
    I haven't done any races and run on a treadmill at the gym because I'm not confident running outside yet....

    But yes, it was great to get me started. When I started I couldn't run for more than 1 minute without wanting to cough up my lungs. I now run at least 5k 3 times a week.

    I'm still not fast by most people's standards but I have managed to shave off almost 10 minutes since the first time I managed it without stopping.

    I really recommend it.
  • Spresto2
    Spresto2 Posts: 53 Member
    yes. Unless you are in poor health, physically unable or a medical professional has warned you away from running for whatever reason...this program is reliable for getting you to run for 3 miles without needing to walk (unless you want to or need to and depending on your actual goals). It requires the same thing any workout program requires...your commitment. Have fun. It's really not that hard. Just show up on schedule and don't give up.
  • Phaedra2014
    Phaedra2014 Posts: 1,254 Member
    I went from someone who couldn't run 10 steps to running 3.1 miles thanks to that program.

    Can't run a step more than 3.1 miles though!
  • xHayley19
    xHayley19 Posts: 58 Member
    I initially downloaded the podcast, and honestly I would have never been able to run to it because of the music. Its so boring and it does not motivate me at all. Then I found the C25K app on ios. You can play your own music and as long as your phones not set to silent it will tell you when you need to walk, jog etc. I love the C25K app, I am only on week 2 day 3. However, I was never a runner but was fit as used to play a lot of sports and go to the gym but never had the stamina for running. Although, I haven't noticed results myself yet. People are saying my face looks slimmer, legs look more toned and have generally lost weight. Also it helps if you an find like scenic route near where you live as it gives you something to look at, for example, near my house there is a beach and there is also a back road that leads up to a castle which is absolutely stunning at sunrise/sunset. I also feel a sense of achievement every time I complete a run, but maybe that's just me because I used to hate running so much.

    Picture I took today while on my 90 seconds brisk walking

    mjnx52.jpg

    Edit: Trying to get the picture to show up I am useless with technology. If this doesn't work, Then here is the link http://tinypic.com/r/mjnx52/5
  • gertudejekyl
    gertudejekyl Posts: 386 Member
    I could not job 1 block when I started. This morning I jogged 31 minutes. i have to do each week twice -so it took about 20 weeks to be able to go 30 minutes. Still can't go 5k yet...onward and upward....:flowerforyou:
  • Running_Spirit
    Running_Spirit Posts: 32
    It definitely works. It worked for me.
  • wombat94
    wombat94 Posts: 352 Member
    I'll add my voice to the chorus.

    C25K works very well to get you running.

    I could barely do the 60 second running segments in week 1.

    I ran my first 5K race - running the whole thing (albeit at a slow 36 minutes) during week 8 of the program.

    I started in January 2012 and went of from there. I have kept running and am training this year for my first marathon. I attribute a lot of that success to C25K because I would never have gotten started without it.
  • jesserunsfree
    jesserunsfree Posts: 194 Member
    I started here in May at 352.2 and within 2 weeks started c25K. It absolutely does work. I am now training for a marathon 7 months later. I can't stop running. I absolutely love it. the thing with c25k is you may have to repeat a week once, twice maybe three times. But if you stick through. You will get it finally.
  • MissGamerGirl
    MissGamerGirl Posts: 187 Member
    Last year in January I started C25k, tracked my food and did some Jillian Michaels videos from time to time. By late April I lost 21 lbs. I am 5'6 and started out at 151 lbs, and dropped down to 130.

    I followed the program exactly - three times a week, no less and no more. After the program was officially "over" I would just run the full thirty minutes. I am now working on C210k. :)
  • hesn92
    hesn92 Posts: 5,966 Member
    Yep! It's a great program. On week 5 it calls for a 20 minute run with no walking and it's amazing I could actually do it
  • RunnerElizabeth
    RunnerElizabeth Posts: 1,091 Member
    I'd say it works.

    I graduated from c25k in June of 2012. At that time i was able to run 5k in 39:20. I went from not being able to run a minute to 39 minutes straight. It was a 13 min mile average, but I didn't care, I could do it.

    So i followed a 5k training plan after that and started a half marathon plan. And in august of 2012, I ran a 5k pushing my daughter in a jogging stroller in 29:52. Huge improvement. I ran my first Half Marathon that October. And Jan 1st of 2014 I just ran a 5k in 26:04. So a year and a half later i got my 5k frim 13 mins to 8:21 per mile. So yes, i'd say it works. Once you get past that first 3 miles the rest is a piece of cake!
  • bonjour24
    bonjour24 Posts: 1,119 Member
    Yep. It works. Another c25k grad here. i started at 220lbs ish and a couch potato. I had to do 2 weeks work first to be able to jog for 1 min without stopping (week 1 of the programme).
    That was Jan 2011. Since then running has been part of my life. Ive ran a 5k (my first run), a 10k, about 10 halves and 2 fulls. Currently in training for my 3rd full (and will do another 2 halves on the way). I also do trail running, and the obstacle course stuff.
    I think that C25K opens up a different world. When you can run for 30 mins without stopping, you suddenly have more options of the stuff you can do purely because youre so much fitter.
    Just stick with the programme, and even when it gets hard and your head tells you that you can't do it remember that thousands of people have done it so you can too. And run as slow as you can go.
    good luck!

    ETA: the results are pretty quick. The first run of a different length is always hardest, but then by the time you do the 3rd it's significantly easier. that's the great thing about c25k- the goals are small and achievable, and you win pretty much every time. so, essentially you see results immediately. and i did it about 5x a week.
  • drenergy
    drenergy Posts: 112 Member
    I started with C25k and I had been a big couch potato before that. It was really hard to get started, and even the first week kicked my butt. I noticed results after the first week because I realized that I could run just a little farther before I pooped out. Just wait til the first time you run a whole mile! That's a big deal! I didn't really lose weight or see much in the way of body changes until almost a year later when I got serious about logging food, and I had to start doing strength training. But if you get started running and you like it, stick with the training plans and you'll be shocked what you can accomplish. I ended up becoming a marathon runner.

    It was a big surprise. ;)
  • RoyBeck
    RoyBeck Posts: 947 Member
    I was a runner (marathons) and had to take time off for an injury. When I returned to running, I used the C25K program and was able to set a 25 second record for a 5K race.

    You ran it in 25 seconds??? :)

    Oh and yes it most certainly does.
  • ZenInTexas
    ZenInTexas Posts: 781 Member
    Absolutely it works. I did c25k in May and June of 2012. Next weekend I am running a full marathon.
  • geebusuk
    geebusuk Posts: 3,348 Member
    If your general fitness isn't bad, you may find you don't need it.
    I hadn't done much cardio for ages - just utilitarian cycling and the like, but was reasonably active for work and so on.
    My 'C25k' was sitting on the couch, thinking "Yes, I'll try running 5k', working out how far I would need to go with online maps, then running it. Not amazingly fast, but managed it without stopping more than to let the dogs relieve themselves despite having run a total of two times in the previous five years.

    There are similar things for longer distances etc too.
  • Vex3521
    Vex3521 Posts: 385 Member
    Yes. I can give you a week one summary since I completed and am moving off to week 2. I have been a distance runner for most of my life and with being as out of shape as I am I decided to use someone else's method to see if it's better than how I was working myself out for runs. I had been doing a run 1 min, walk 30 seconds and repeat cycle and it was KILLING me. I used to do those (longer times) and figured dropping it down to a short; ratio would be fine.

    C25K is so much the wiser =)

    I went from 1.25 miles to 1.82 this week alone as I'm re-finding my footing. Day 1 I found it a struggle to make all the intervals and walked 1 of the run areas, and was actually 2.5mins short as I was running late so that's a 27.5min day vs the full 30, so distance wise I would have been a hair farther. Day 3 I did an extra 5 min cool down cycle on the treadmill where it slowly drops you from 2.5 to 0.5 mph over 5mins so that was a 35 min day instead of the 30. After circuit I was finding calf cramping a problem and decided to do myself and ;my calves a favor and stretch them out at a slow walk. I basically worked out 2x Thurs so the extra 5min walk was a help

    So for someone new to running I would say repeat weeks if you need, or go slow... it's not a race... its a system to get you to running 30 minutes at the end of the 9wk program. 10min mile pace is about 6mph so to be at 5k you need to be at that pace..... do you HAVE to be? Nope. But if you can be, that's a great accomplishment. Following completion of this program I'll be doing things geared at working on time for races, but that's my end game is getting back to running races. It's a step in the direction I need to be... and so far it's a good deal!

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