couch to 5k

Hi - I'm in the middle of week 8 and have loved it. It took me a long time to get going and about 3 weeks before I managed to complete week 1. My pace has been pretty slow throughout, so that's my next aim to try and speed up.

I found treadmill better than outside as I was able to pace myself easier.

No asthma issues, but lots of extra weight to pull behind me

I just started and am finding it a good way to start. I think I'll be doing Week 1 more than once and that is ok. I would say if you find you are struggeling with Week 1 too much you could create a Week 0 and just reduce the running to 45 or 30 second intervals and increase it when you can.

I am using a treadmill but a friend told me there is a podcast you can download that keeps time for you. So if you have an iPod that might be an option.

I finished c25k in June. I was definitely NOT a runner & had always claimed this. I DESPISED running. I decided I wanted a challenge and so I went after it hard. I completed the 9 weeks and I now love running! I just recently ran outdoors for the first time and it was WAY better than running on a dreadmill. I would much rather run outdoors now! I had asthma growing up & struggle with it sometimes during exercise, but listen to your body. Also, consult your doctor, he/she can help you if you need puffers or other such things to aid you.

This program definitely conditions you in a short 9 weeks and you'll be amazed at what you can do. Running is 80% mental. Push yourself mentally.

Who has done it? ME!!!!!

Tell me more about it? I started in February, finished in April. I have run a bunch of 5Ks, and run 3-4 miles a day 4 or 5 days a week.

What did you like or not like about it? LOVED IT!!!

If you have never run before (unless chasing the ice cream truck counts) is it easy to start, continue and see results? YES! Follow the plan, download some of the apps or podcasts so someone else is telling you when to run and walk, and just focus on doing it. Take your rest days.

What if you have asthma (controled by meds), it is still easy enough to do? consult your doctor to make sure you are oked to exercise. I have exercise induced bronchitis, but this program started off slow enough and built up slow enough I have't had any problems with EIB.

What about only running outside (no access to a treadmill)? I hate treadmills. I only run outside.

Get fitted for a good pair of runningshoes by a professional at a running store to help prevent injuries.

Edited to add: I reapeated weeks two and three due to illness and other stuff. I didn't have to repeat any other week. Yes, you can repeat if you need to. I ususally just tried to do the next workout, and only dropped back a week when I couldn't do the next time.... or after a major stomach bug when I knew I was weak.

I run outside almost exclusively except for when I travel for work and running outside isn't an option - I'll use the hotel TM.

Hey - I'm in my 2nd week, and found it really easy to start with....I am sure that will change...

I could already walk at a reasonably fast pace, and have upped my fitness quite a bit since the beginning of the year, so I was definitely not a couch person per se...

Having said that I have never run at any time in my adult life....at all!

Can't say for sure about the asthma - I used to have exercise induced asthma - but have not had any issues with that lately...
I have not really been out of breath at all so far with my 90 second runs - just take it easy...

I run on thebtreadmil, as I am a bit of a control freak, and I like that I can control the actual speed etc and measure my progress, but if you have the phone app, or there is no reason why you can't do it outside...

The other reason I do it on thevtreadmill is that I still carry a bit of excess weight and I just think it is kinder on my knees...

Give it a go - I was amazed at how "easy" it was to start!

If you can't run the whole durration do you just stay on that week until you can complete it?

If you can't I would say yes you probably should repeat that week.

hello---I finished it and am doing C210K now....

I am a former NON-runner--(why did god make horses if he had any intention of us to run right???) it is perfect...

some tips.....
run at your own speed---dont worry about how far you go or how fast you go......that will come later....when I started people walking were moving faster than my jog....but I kept at it..... (I called it wogging--combo of walk -jog) some weeks I had to repeat the week I didnt feel comfortable moving up yet....but slowly slowly slowly....I finished.....then one day I went for a wog--not at my track where I know how far I went but just on the road--had a gps with me and that is it...no c25k either....just started....kept going and going it felt sooooo good.....finally looked at GPS----I had gone 5K (took me nearly an hour) no one was more suprised than me......that said I am still not fast--last 5K time was 41 minutes--slow by by anybodies standards--but the take home message is....an overweight (obese when i started) 48 y/o who was recovering and rehabbing an acchilles tendon surgery...can do it......SO CAN YOU....all you have to do is start.....dont let anyone tell you to go faster, longer or anything YOU are NOT comfortable with....and you too will find and hit that comfort stride and people will start to look at you funny when you say....I WANT to go out for a run....


Best of Luck

I have done couch to 5k, but not the formal program everyone is referring to.

I just started walking. I started with a mile, and kept adding as I could.

I walked my first 5k July 9th. It took me about a month before I did it, but at that point I could walk up to 5 miles in one stretch.

The 5k was a really cool experience, and I look forward to doing more. There is a real difference in the way my legs look and how strong they are.

If you are concerned about asthma, try just doing a walking version.

Sarah

I never liked running when I was younger but I can run a 5K now (but not fast, yet) which is 4 weeks since I started running.

I started with a 1 mile route near where I live, if you can try this on the flat and not hills like I did all the better. My first 'run' was more of a 200 yard jog, 200 yard walk, 200 yard jog, etc. I was so hot at the end I thought I was going to collapse (I gave up smoking 10 months ago). I tried again the next day and ran a bit more of the route. Slowly I built up to a complete run or the route within the week.

Over time I have build up my running and have managed a 5K I have also ran a 8m 18s mile which for me is amazing. I am getting quicker every week.

I have 2 main circuits, my 1 mile hill run circuit (road) and my coastal run (flat road) which I know where the mile markers are. I swap between them depending on the weather.

I have an iPhone and use Nike+ GPS which keeps a log of all my runs and times. It uploads to the Nike site as well so you can see how you are doing. They also have various challenges and start with a power walking level all the way up to "There is no way I will be able to run that distance" level.

However you decide to do it take your time and build up, warm up at the start of a run and stretch at the end, keep hydrated and get some decent running shoes. Sorry but I can't say anything about asthma.

Good luck.

I've just started it again this week. The first time I tried, I didn't have the right kind of shoes, the second time, I "tweaked" my knee, and now that I've lost about 30 pounds, with my knee feeling better, I've started it again. This is my first week back at it, and I'm excited to be able to run more than one minute without feeling like I'm gonna die!! Haha. I have a Droid phone and got the free app that interjects the C25K program into whatever music im listening to on my phone.... I LOVE IT! It's called ExerTime and it's FREE! I've never had any trouble with asthma (Thank the Lord!) and just wanted to say "go for it:! Best of luck to you!

I just finished Day One using the BlueFin iPhone app. None of my statistics were recorded. Very disheartening. Do you need to purchase the in app GPS to record the statistcs like distance, pace, calories burned automatically? I also have Nike + which I understand you can run in the background. Can anyone give me advice? I want it to be accurate and if I record it manually, I am afraid it won't be. Thanks for any help!!!
Debbie

I guess I'll just add to this even though I might be a bit repetitive :-p

I started the c25k not being a runner. At all. Like, the 60 seconds at the beginning were so hard and I was feeling ridiculous at getting winded after only one minute while all these runners were flying by me probably on their hour long runs. But, I kept to it. I personally never repeated any days.. I felt like I had to sometimes, but then when I went out for my run, I was like "well, let's just try it and see" and I always surprised myself.

I ran a 5k a week ago, and it was fantastic. I haven't had a chance to run since (BLAH) cause I had an upper respiratory infection that I just now am getting over.. and today I'm going to start the Bridge to 10k app (oh yeah I used the apps on my phone to tell me when to run walk) and I'm training for a half in September. I'm TERRIFIED but I wouldn't have even been able to think of doing something like this without the c25k. I love that program and stand by it 100%.

But I agree with other posters. Get yourself a good pair of shoes, take it slow and do it 3 days a week. But keep with it. You'll surprise yourself

I'm nearly done the program (or rather, another one that's similar). It's great! I was never a runner but I just ran 25 min straight this morning! I have asthma (not as bad as you) but I was fine, just take it slow, stay hydrated, repeat as necessary (most people need to repeat at least one workout) etc. You can also google forums, there's one specific to this program so there are people that can help with problems or challenges or just give support directly related to running this program. Good luck!