C25K App/Training Suggestions

magster4isu
magster4isu Posts: 632 Member
in Fitness and Exercise
I am looking for a Couch 2 5K app or training program for beginners. When I say beginner I mean that I have never ran more than a quarter mile at once in my life.

It doesn't need to be free of cost. This is a reward I am giving myself for reaching one of my mini weightloss goals (yay, 65 pounds gone).

The first 5K that I want to run in is on Thanksgiving day, so I have about 4 months to train.

Any ideas or suggestions.
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Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    All c25k are for beginners... the c stand for couch, so no running to running 5k.

    Can you walk for half an hour, covering a mile and a half? If so, you're good to go with c25k.
  • magster4isu
    magster4isu Posts: 632 Member
    I wouldn't say all are for true beginners. I have run across some that expect you to start by running for a minute and walking for 5 minutes. I cannot run a minute at a time.

    I can walk very long distances for long periods of time, I just have never been able to run.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    magster4isu wrote: »
    I wouldn't say all are for true beginners. I have run across some that expect you to start by running for a minute and walking for 5 minutes. I cannot run a minute at a time.

    I can walk very long distances for long periods of time, I just have never been able to run.

    You can run for a minute... slow down. Even if its the same speed as a walk, the gait is different so it all counts
  • magster4isu
    magster4isu Posts: 632 Member
    So what app do you suggest?
  • enyagoboom
    enyagoboom Posts: 377 Member
    edited July 2017
    I'm doing the Zombies, Run! C25K app - love it. I'm on my third session tonight :)https://zombiesrungame.com/ they have a few apps - two C2k, several "Seasons" and it integrates with your playlist for music.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    magster4isu wrote: »
    So what app do you suggest?

    I never used c25k when i started running, so whichever you like the look of
  • junodog1
    junodog1 Posts: 4,792 Member
    I am 55. I don't think I had EVER run a quarter mile in my life so you are ahead of me. That is not a short distance.

    I am using the ZenLabs free C25K app. I am on week 4. At the beginning it was 60 seconds jogging, 90 seconds walking. Last night I had two five minute runs, plus some shorter ones. It works. I am willing to repeat a week if needed, but so far I am staying on track.

    The best advice I have been given is to stay on flat ground when at all possible.
  • mydustyroad
    mydustyroad Posts: 14 Member
    I've used the app on coolrunning.com before and liked it. I just restarted the C25K and have been manually entering the interval times in runkeeper.
  • junodog1
    junodog1 Posts: 4,792 Member
    Oh and I don't 'run,' but I think I am now beyond 'plodding.' I am very slow at this point. I just keep moving. Last night I thought about running beyond the last stop running message, but I decided to stay with the training.
  • smurph1968
    smurph1968 Posts: 30 Member
    I finished Zen Labs C25k
    a few weeks ago and I'm about to do their 10k trainer. Just go slow and you can do it!
  • Princess4Run
    Princess4Run Posts: 135 Member
    Zenlabs C25K. I tried others and always came back to this one. It's free. You can play your own music and voice cues are not overly annoying. Take it slow, repeat a week if necessary. You have plenty of time to train for your 5K by Turkey day.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited July 2017
    If you can't run for a minute, even with slowing down, then run as far as you can and repeat week 1 until you can do it. That's how this program is designed. You will get there. EVERYONE does!
    I agree with the advice to develop the ability to walk briskly for 3-4 miles without stopping before you attempt C25K.
  • AliceDark
    AliceDark Posts: 3,886 Member
    Another vote for the ZenLabs app. I think it starts with running 30 seconds and walking 90. What one of the previous posters has told you is very accurate...SLOW DOWN. Virtually everyone starts out too fast, and that becomes really apparent when you start getting to longer run periods. You do have plenty of time to train for your race, so have fun!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I think I used the spreadsheet at cool running. This was before I had a phone with apps. If you can't complete any of the weeks in the program, you just repeat it until you can. Slow down your running. Many beginners have trouble pacing their running. It doesn't have to feel fast. It should actually feel slow.
  • magster4isu
    magster4isu Posts: 632 Member
    Thank you for all the tips. This is a major goal for me, so I'm looking forward to getting started.
  • shnoots
    shnoots Posts: 82 Member
    I'm with everyone recommending zenlabs. You *think* you can't run for a solid minute, but it's not about speed. The most helpful advice I came across before I started week one (I'm only on three now, but hey that's something) was to run as slowly as you think you can, and then go even slower. I thought my asthma would hold me back, and I haven't needed to use my inhaler even once. You'll be surprised how much of a sweat you can work up with such a slow jog.
  • magster4isu
    magster4isu Posts: 632 Member
    How many days per week do you train with Zenlabs?
  • dfnewcombe
    dfnewcombe Posts: 94 Member
    magster4isu wrote: »
    How many days per week do you train with Zenlabs?

    Zenlabs c25k is set up to run 3 days per week. Give it a try, work at it at your own pace. You will surprise yourself!

    “Whether you think you can, or you think you can't--you're right.”
    ― Henry Ford
  • allyphoe
    allyphoe Posts: 618 Member
    C25K is intentionally always 3 days a week. Gains are made on rest days.
  • dawn423mfp
    dawn423mfp Posts: 7 Member
    Zen labs here too. I'm on week 6 now. It's a good program, just take it slow and you will be able to do it. Good luck!
  • fgsn
    fgsn Posts: 7 Member
    I've used the Zombies! Run C25K app and I really like it! It gets you into running a bit slower than the traditional C25K with 30 seconds of running, one minute of walking.
  • emiliebecause
    emiliebecause Posts: 63 Member
    I like NHS C25K podcasts. http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    magster4isu wrote: »
    I wouldn't say all are for true beginners. I have run across some that expect you to start by running for a minute and walking for 5 minutes. I cannot run a minute at a time.

    I can walk very long distances for long periods of time, I just have never been able to run.

    All the apps are based on the same plan, originally from coolrunning.com

    Personally I used the NHS podcasts, alongside Runkeeper for GPS tracking.

    The key with all of them is to calibrate your pace. If you run too quickly and can't complete a running portion, slow down until you can.

    Personally I generally don't agree with the repeat weeks until you're happy mantra. If you don't complete a week then repeat once. It's too easy to get stuck of you're not making yourself uncomfortable.
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    edited July 2017
    magster4isu wrote: »
    I wouldn't say all are for true beginners. I have run across some that expect you to start by running for a minute and walking for 5 minutes. I cannot run a minute at a time.

    I can walk very long distances for long periods of time, I just have never been able to run.

    If you really think you can't make it (i suspect your pace is just too fast) then you can add 2-3 weeks to the start like this:

    from: https://www.reddit.com/r/C25K/wiki/faq

    What if I can't complete the first day?
    If you can't complete the program's first week, then add the following to the beginning of your program:

    Week -1: Do a 5-minute warm-up walk. Run 30 seconds, walk 60 seconds. Repeat the run and walk. Do a 5-minute cooldown walk.

    Week 0: Do a 5-minute warm-up walk. Run 45 seconds, walk 90 seconds. repeat 3 times. Do a 5-minute cooldown walk.

    Complete each of the above 3 times in a single week and then, either a) move onto week 1 or b) complete "Week 0.5" below

    Week 0.5: Do a 5-minute warm-up walk. Run 60 seconds, walk 90 seconds, repeat 4 times. Do a 5-minute cooldown walk.
  • natruallycurious
    natruallycurious Posts: 359 Member
    I also did the ZenLabs app. I finished it a couple of months ago and have been maintaining, but have now started the 10k trainer. I had a really difficult time finishing the first week. The first three weeks were actually probably the hardest for me. But it truly does work. Just slow your pace way down. Once you finish the app, you can work on pace if you want. When I finally could run a full mile, my mile times were about 12+ minutes. They are now about 8 minutes (I started in February). You can do it!!
  • Penthesilea514
    Penthesilea514 Posts: 1,189 Member
    edited July 2017
    I also recommend the Zenlabs C25k app- it is free and awesome. Seriously, start slow and get fitted with some good running shoes from a running store- this advice was completely invaluable to me as a beginner (I actually had to start with just walking for a few weeks to even get to the C25k app, I was almost completely sedentary in the beginning). Good luck!
  • Rerun4733
    Rerun4733 Posts: 26 Member
    magster4isu wrote: »
    So what app do you suggest?

    Lulu has apps for a Run/Walk/Run program on iPhone for several distances from 5K to marathon. I do not know if there is an Android version. You can set the run/walk segments to match your ability (:5 secs secs run/:30 min walk, on up to run segments of 7 minutes).

    You can also set your cadence to match your ability. Maybe you can do 160 steps per minute, maybe you can go faster or need to go slower. You can control this within the app. The app automatically slows to an appropriate
    pace when walking segments come up

    Best feature of all (to me) is they provide music adjusted to your cadence. If you can keep a beat to music, you can maintain your cadence.

    Here is a link:

    https://itunes.apple.com/us/app/easy-5k-run-walk-run-beginner-advanced-training-plans/id425601262?mt=8

  • Rerun4733
    Rerun4733 Posts: 26 Member
    Ooops...that's Lolo, not Lulu.
  • melism1
    melism1 Posts: 10 Member
    I use ZenLabs too. I had some setbacks over the past couple of years and haven't done any running, so I just started from the beginning this weekend. I did Day 1 twice just to feel good about it as I know the feeling of frustration when you get stuck on a hard week. I love the suggestion of slowing down and will have to remember that!

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