Non-runners success with C25K???

Another "you go girl" from me. I was about 212 when I did C25K and now I'm down almost to goal and running 10K every Saturday. It took time and the bravery to step out the door every single time, but it's SO worth it. I can now run in daylight! Where people can see me! LOL!

Great job on getting started... C25K is meant for non-runners, so believe that you can do it and most likely you'll get there.

For me, I started C25K in January 2012... I was 307 pounds, 42 years old and hadn't run more than about 50 feet at a stretch in, oh, about 25 years.

In short, it changed my life. Since that day, I've now run countless 5K races, several 10ks, five 10 milers, five Half Marathons and I'm training for my first full marathon. In total, I've run over 2000 miles!

None of that would have been possible without C25K.

The one thing about C25K that I disagree with is the idea that from no running at all, you can get to running 5K in 30 minutes after just 9 weeks of training. That is too fast of a pace for most people to maintain for that long. I think perhaps 25% of people can do that - and those are usually NOT the people who were truly couch potatoes - just beginning runners.

For the rest of us, a 30minute 5K is a longer term goal. I eventually got one 30 minute 5K completed (ONE!) - and that was 10 months after I started running and I had just finished training for a half marathon - I was in the best shape of my life at that point, and just barely beat 30 minutes (29:46).

Here are my recommendations for C25K...

1. Forget about your pace... if it is too hard to complete the intervals at the pace you are running, slow down - and then slow down some more.

2. Be sure you take the prescribed rest days. Especially as a new runner, you need to give your body time to rest and recover between runs. The body actually gains strength on the rest days when muscle and tissue are rebuilt after being torn down a bit by the workout.

3. If a run feels too hard, see rule #1 above.

4. The program is designed to be challenging... but you will be amazed by how quickly your body will respond. My recommendation is NOT to be too cautious about progressing from one week to the next. If you are able to complete all of the workouts in a given week - even if they felt hard - then you are ready to move on, in my opinion. Week 1 shouldn't feel easy before you move on to week 2. If you can complete week 1 (even if it feels hard) then you are ready to move to week 2. If you go back to week 1 after completing week 2, it will feel much easier. The same with Week 2 after week 3, etc.

5. If a given workout or week feels too hard, see rule #1 above.

6. There is no pace that is too slow. Run at a pace that you can maintain for the running intervals in that workout. "Running" isn't about going a particular speed, it is about the mechanical motion of running (as distinct from walking). If you are moving yourself forward with a motion that has both feet off the ground for part of the time, then you are running.

7. When you think you can't slow down any more, you can - and still be running.

8. Finally... and this is critical... beyond the first 4 or 5 weeks, much of the challenge becomes mental. The body adapts a lot faster than the mind for most of us. Yes, you CAN do this! Your mind will tell you that you can't. Initially, you have to ignore it and tell it who is in charge. Eventually your mind will learn that you can run, and everything will start to come together, but those initial longer running intervals will be a challenge because you may not believe you can do it... you CAN.

Overall, my message is SLOW DOWN and trust the program.

C25K has worked for hundreds of thousands (if not millions) of people by now. It is a very well designed program.

Pay attention to your body and take the prescribed rest days and in a few weeks you will be on your way to running.

Good luck!

Ted

I HATED running. c25k and a year later and i love it. Never thought i would. Slow and steady progress to begin with and then when your breathing and pace combine with a good run day its tough but enjoyable.


If you're struggling, REALLY reduce your speed, its about building your endurance in the early stages.

I just finished my first C25K workout this morning. I'm 6'2", 250lbs. I've never been a runner but I'm giving it a try. The first session turned out better than I thought, particularly considering that I'm still recovering from beach volleyball I played on Saturday (banged up a knee and fighting overall leg soreness).

I love the couch to 5k. did it the first time last year and had to go slow. Repeated it if I felt I couldn't go up in level, and just did the best I could! I was running for 30 minutes straight and doing great until I hurt my knee last fall in a small motorcycle accident.
Just started over a couple months ago, and keep having to back track and redo levels as I have not been consistent.
But DONT STOP. Modify, keep trying! You can do it! I listen to a story on Audible, or listen to music at the same time. My C25K app is on the APP Run Double. It will let me listen to the story or music, then come in over the music/story to tell me when to run and when to walk. I LoVE it.

I will add, look up parkrun ( www.parkrun.com )
I don't know if you're in the US (very few) or in the UK (a lot of them) or elsewhere.
If there is a parkrun close by, go to it!!!!
If it's anything like parkrun in Aus you will find people of ALL levels there, those that can blitz the track to those that walk that track and can take 1hr+ to finish 5km. The amazing thing is, that those that blitz the track are usually still there to cheer on those who take an hour + and if it's an out an back or loop track that see's you crossing paths, your arm gets tired from all the high 5's!!!

I am not a runner at all but decided I can do the couch to 5k. I keep telling myself that some people are built better for running but that doesn't mean I am not capable of running. I am on week 2 day 2 of the couch to 5k. I have told myself if it is too hard, I will do week 2 twice, week 3 twice and so on. Some of us need a little more practice than others

I was a total non-runner (and smoker to boot!) when I started a c25k programme. Started in February 2013, struggled running for even 30seconds. It was cold, it was dark, it was miserable. But I kept at it, and by early May I'd completed the programme. I did my first 5k race at the end of May, and as it was part of a series I did 3 more over the summer. By August, I'd shaved off 4 mins from my 5k time - and more importantly I'd caught the running/racing bug.

Fast forward to today. I've lost 20lbs, and packed in smoking. I've ran in 30 parkruns, 5 5k races, 3 10k races (4th this weekend), a half marathon and I'm now training for a full marathon in September. That'll be near enough 18 months, going from huffing and puffing at less than a minute ran, to running for over 4 hours and 26 miles. If that's not success, I don't know what is

If you're finding it difficult, don't be afraid to go slower. slow your pace down, right down, to as slow as you can run without walking. Hell, even slower than walking if you want. Speed doesn't play a part, just getting out there and running is what's important.

Also don't be afraid to repeat weeks. My c25k plan was 9 weeks long, I took 11, as I had to repeat a couple of weeks. There's nothing wrong with it and it more often than not helps you to be a stronger runner.

I did the Zombie C25k as well...it's hysterical. Laughing while running is good. And once you get past the 5k part, you can do the whole zombie running app which is also fun.