Building up to C25K
lilithsrose
Posts: 752 Member
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
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Replies
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Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
being able to walk for 30-40 minutes at a brisk pace will put you in a good place to start c25k.4 -
C25k is made for those who have 0 running/jogging experience. So I don't think you need to be able to jog at all before starting it. However I do think it is a good idea to be able to walk at least for 30 minutes, which is the length of the C25k workout. Once you get comfortable with that, you can give it a go.1
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Thank you both. I just don't want to try to get started on C25K and get too discouraged and give up.0
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Thank you both. I just don't want to try to get started on C25K and get too discouraged and give up.
I hadn't run since I was about 16 when I started it (last year at the age of 35). Once you can walk comfortably for a while it's really not so hard. I have never made it to 5k yet but I can jog about 3-4km comfortably.
When you do decide to give it a try, make sure you have good supportive footwear, warm up and cool down properly and don't try to go as fast as you can, just take it slow. Also don't be discouraged if you can't manage, just do what you can, I've repeated some of the weeks in the past or done a variant between the current and the next week.1 -
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I trained for my first 5K last summer with a fitness club that was offering a learn-to-run program. They stated that they were basing the program on C25K and their requirement was that participants could walk at least 60 minutes on level terrain. They might have been setting the bar a bit higher in order to weed out the people thinking, "Well, I can do 20... how big a difference can 10 more minutes possibly make?"
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I repeat weeks ALL THE TIME. Start whenever you want. If you find Week1 Day1 (W1D1) to be super hard, just repeat W1D1 until it's bearable, then move on to W1D2, and do that a few times. I think it's meant to be a 6-week program, but so what if it takes you 12 weeks or 18 weeks or 24 weeks? No one is keeping track, and better to take 24 weeks and be able to run a 5k, than to overdo it and quit. You can do it!7
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I am currently doing c25k. I have been building up my walking over the past year prior to starting.
I recommend focusing on minutes instead of miles. If you can only walk ten minutes at a time start there. Increase the frequency or the duration as you get stronger. I built up to 60 minutes walking daily before starting c25k. I likely could have started a bit sooner but I was really nervous.0 -
Here is a beginner walking program that will get you up to walking for 30 minutes: https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_449261.pdf2
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Thank you both. I just don't want to try to get started on C25K and get too discouraged and give up.
As others have said, repeat weeks if necessary. The goal is to improve fitness, right? It's ok to go slowly and repeat weeks until you feel ready to move on. Congratulations on wanting to start. I agree with others also that being able to walk for 30 minutes is a good idea before starting the C25K program.
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When I started out I struggled to walk for 5 mins a even a slow pace, so I started by building that up to 30min, adding 1min each time I got on the treadmill.
Once I could walk at a slow pace for the 30min I used the c25k app, but instead of running I did intervals of faster walking. Then once I was walking for 30mins at the faster pace i started it again with an even faster pace. Eventually I was walking for 30mins at 5km/hr and then was ready to start c25k.
3 years on and Sunday just gone I ran 19miles.4 -
I agree, be able to walk briskly 30-45 min, or even 60 if you want some cushion. C25k intends for you to repeat any weeks that are too difficult and lots of people do. I went from barely waking 1/4 mile to running 5k, so it can be done regardless of where you start. Be consistent, progress slowly but steadily as your body allows.0
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You are getting great advice.
Start with walking and the. Try 15 second strides to get comfortable. Just one or two at a time. C25k has been great for several of my friends.
Running is the best drug, my longest lasting love, and a dopamine enhancer. I hope you get to your goal!0 -
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!3 -
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
This is EXACTLY what is happening with me. C25K last year, and suddenly BAM. Garmin last year. New trainers in January. Strava in February. I found myself on YouTube last week looking up running videos... dang, I feel seen now.4 -
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
I don't watch anything on YouTube about running... that must be where I'm going wrong :laugh:1 -
I know you want to built up with it, but I think that’s only necessary is you’re EXTREMELY unfit. Eg, can’t walk for a couple of minutes. Eh I I started, I couldn’t job the whole 60 seconds to begin with, but I slowed right down and kept up with the program, repeated weeks if I had to (but I didn’t need to), and now I run 30 minutes 5 days a week. Who’d have thought I’d ever be able to run 5 minutes non stop, let alone 30!
Give it a go, just take it slow. My jogging pace was slower than my walking pace to begin with.0 -
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
I'm sure that I'd like to try at least. I've always wanted to be able to do a color run, mud run or bubble run. I do have some issues with my knees, so I don't know if marathons and such are ever going to be a possibility, but I still want to try.
Thanks everyone for the advice. I do have supportive shoes already, so that shouldn't be an issue. I will follow the suggestions of focusing on time rather than miles. I feel like I can do this. I'm looking forward to starting next week. This cold spell will be done on Sunday.0 -
Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
I'm sure that I'd like to try at least. I've always wanted to be able to do a color run, mud run or bubble run. I do have some issues with my knees, so I don't know if marathons and such are ever going to be a possibility, but I still want to try.
Thanks everyone for the advice. I do have supportive shoes already, so that shouldn't be an issue. I will follow the suggestions of focusing on time rather than miles. I feel like I can do this. I'm looking forward to starting next week. This cold spell will be done on Sunday.
You can do any of these events without running. Lots of people walk them and have a blast. I still prefer to walk most of my events. There is no shame and NO ONE cares how you do it! Events do have official time limits for keeping the course open and the timers running, but most are very generous even for walkers, and you can still finish irregardless.0 -
TavistockToad wrote: »Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
I don't watch anything on YouTube about running... that must be where I'm going wrong :laugh:
Neither do I. Maybe that's why I'm such a plodder. I do have a trainer that tells me everything I need to be thinking about and working on though0 -
TavistockToad wrote: »Starting next week (if the weather cooperates), I plan on starting to walk a few times a week after dinner. I'd like to work up to doing C25K eventually, but I'm currently too out of shape to keep up with the program. Currently, I know I can walk about a half mile before needing to take a rest. Its pretty pitiful, but that's where I'm at.
I was thinking of walking an extra quarter mile a week until I'm up to a full mile and then start adding in some intermittent jogging. I figure that once I can do at least a mile with half of that being jogging, I should be able to start C25k.
Is there a better way to build up stamina and/or get in better running shape? Does my plan sound reasonable?
Are you sure you want to to this? It can really mess with you head, and you might end up enjoy running. Before you know it, you might find yourself browsing the web for new trainers, and you learn to use new words, words you might never have spoken before, like Strava and Garmin. And you WILL find yourself watching endless hours of videos on Youtube, wanting to become a better runner.
Just a fair warning!
I don't watch anything on YouTube about running... that must be where I'm going wrong :laugh:
Neither do I. Maybe that's why I'm such a plodder. I do have a trainer that tells me everything I need to be thinking about and working on though
I just run...0 -
@rhaiin Great advice and support from everyone above.
Especially the Repeat weeks as you feel necessary.
Visit a running specific shoe store ( not Walmart or Joes we do everything store ) where they will do a Gait Analysis ( watch you walk barefoot and then a short run on the in-store treadmill while doing a video of foot strike positions ) and recommend some shoes based on what they see. Some stores now use 2 cameras - one from the side and one from the rear to see both views at the same time. If the store does not have a treadmill/video system - walk away. A good resource is if there is a local running club they may have some store recommendations. Since you are doing C25K make sure you tell them explicitly what you are doing before the analysis. Don't be afraid to ask for last years models ( discounted to clear out ) or a more budget friendly shoe. When I did my first analysis I probably tried on 10 differant shoes before I found 2-3 pairs that felt good while walking around the store. Then onto the treadmill with them and picked the one that felt the best. Make note of the 2nd choice shoes as they may become 1st choice as you do more activities.
Warning it's addictive, I have 4 road shoes in rotation and 3 trail shoes plus a few pairs in reserve in the closet.0
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