Couch to 5k Success?

I used couch to 5k last year to start running. I made it as far as the workout where I had to run 20 minutes straight without stopping to walk. I managed that and realized that the 5 weeks of the program were all that I needed so I quit the program and went on running on my own. I'm not a good runner or a fast one. I run about 10:30 minute miles 3x per week averaging between 16 and 20 miles per week.

I recently hiked up some good sized hills and what I found was that I had the cardio to do so without getting out of breath or when I did to be able to recover much more rapidly than my friends. I did have trouble with the steepest hills climbed though they fatigued different muscles in my legs.

lsutton484 wrote: »

I used couch to 5k last year to start running. I made it as far as the workout where I had to run 20 minutes straight without stopping to walk. I managed that and realized that the 5 weeks of the program were all that I needed so I quit the program and went on running on my own. I'm not a good runner or a fast one. I run about 10:30 minute miles 3x per week averaging between 16 and 20 miles per week.

I recently hiked up some good sized hills and what I found was that I had the cardio to do so without getting out of breath or when I did to be able to recover much more rapidly than my friends. I did have trouble with the steepest hills climbed though they fatigued different muscles in my legs.

This was sort of my experience. When I first started running I had actually spent months doing cardio on the elliptical so transitioning to running was a bit easier than just starting from the couch. However I took a year off in 2014 and in 2015 I couldn't run a mile anymore so I started C25K. I got maybe a little over halfway through then just went on my own and just added more distance each week.

I'm not sure the same will transfer completely to hiking though. When you hike it's good to be in shape for it but it will also use different muscles.

I started Couch to 5k in January 2015 (short version of the story, anyway; the long version is on my profile). I'm currently training for my third half marathon. It absolutely worked for me and it seems to work well for many people. That's no guarantee that it works for everyone, of course, but I highly recommend it.

In terms of hiking, it depends on what your goals are. I'm able to hike farther and with less difficulty than I could before I started running, but I've also lost a lot of weight, so it's hard to tell how much of that change to attribute to any one thing. C25K will probably help you build endurance and speed, as well as general aerobic capacity, but it's probably not going to help you with climbing hills unless you're running on hills. If you're interested in trail running, that might be more applicable than road or treadmill running to what you want to do. You might also look into strength training to help build muscle, especially for your lower body. You can alternate running days with strength cross-training.

I am a reticent runner who did C25K. I still run, and I always incorporate intervals to keep me interested. I also sometimes hike. I think walking on the treadmill is the way to work up to it, using an incline as you are able. A heart rate monitor may help as well.

This is what I see when I walk or my front door in Northern Nevada. I feel the call of the mountains as well. I plan on getting to the top of that peak this summer, probably a bike and hike journey.

BanmoxWriter wrote: »

but never heard if anybody was successful with it

I used it several years ago. My preference nowadays is trail marathon and Ultra running.

It works

Running transfers well to hiking, but it isn't 100%. Hiking is my training objective and I spend a fair time running. My running also isn't as good as it could be because I spend a lot of time climbing stairs. I do over 10,000' a week of vert when not in a rest week.

I personally don't like C25k, although it is very popular here. I'd much rather see someone get a HRM and keep control of their HR on a more regular basis than 3x per week. Of course, being honest with yourself and your fitness is key. Taking days off when needed and not getting down is also key. JMO.

Finally, there is a way to train for altitude and it is working your aerobic system. If you want to go to the extreme, pick up House & Johnston's book. Elbert is a pretty easy peak, so you can also go with the majority and make it a 5-6 hour sufferfest.

ronocnikral wrote: »

I personally don't like C25k, although it is very popular here. I'd much rather see someone get a HRM and keep control of their HR on a more regular basis than 3x per week. Of course, being honest with yourself and your fitness is key. Taking days off when needed and not getting down is also key.

The problem with any online forum is you've got no idea if someone responding has only a few weeks of running under their belt, or whether they're an experienced runner with a significant amount of knowledge, and potentially training as a coach behind them.

As a new runner alternate days is about right in terms of the balance between cardiovascular development and musculoskeletal development.

I would observe that whilst HR zone based training has some merit for athletic performance, it does depend on having a good understanding of ones maximum heart rate, lactate threshold and aerobic capacity. All three of those require either a set of threshold/ maximal tests, or lab based assessment. That's somewhat more commitment than is reasonable for a new runner. Lab testing is expensive, and maximal testing risks injury for a new runner.

I started c25k last June and ran my first 5K in September and did well (finished 3rd for my division). I had tried it many times before and never completed it - I think the key last summer was taking it slowly and not worrying about pace until I completed the program.