Couch potato to 5K

terrialbrecht5034 · January 2020

What apps has anyone used for training for a 5K for someone that has not been active at all

emmamcgarity · January 2020

Start by walking. Build up to 30 minute walks 4-5 times per week for several weeks. Then pick whichever c25k program you like. I personally used the NHS podcasts instead of an app and found it very easy to follow along.

Jthanmyfitnesspal · January 2020

I agree with @emmamcgarity. Before you can start C25K, you must be able to walk a 5k rather briskly. Once you can do that a few days a week, you can get the app (zenlabs) and see if you can work up to jogging it. If you are very out of shape, this could take a year in total with consistent workouts.

But, you gotta start somewhere someday!

mbaker566 · January 2020

i was a potato. still a potato at heart,
i used the zenlabs version of the c25k

katermari · January 2020

couch to 5k
i am currently working on it.

hmhill17 · January 2020

I used some podcasts the first time I did it. The last time I did it, I used an app called Interval Runner because it let me create my own training plans as well as having the basic C25K. Now that I'm up to 4.75 MPH walking, I will start a plan next week that's a 20 minute walk, the first week of C25K, and then another 20 minute (or so) walk.

apullum · January 2020

If you are currently doing no activity at all, then as a runner, I strongly disagree with the folks telling you to start C25K. C25K assumes that you can walk 30 minutes comfortably before you start the program. If you are not at that point yet, then you need to build your walking endurance before you can learn to run.

Here is a good beginner walking plan: https://www.heart.org/idc/groups/heart-public/@wcm/@fc/documents/downloadable/ucm_449261.pdf

Once you are able to walk for 30 minutes with no problem, then I would recommend C25K.

Note that C25K does not actually teach you to run 5K. It teaches you to run for 30 minutes. Most newbies will not finish their first 5K in 30 minutes; mine was closer to 45. The idea is that if you can run for 30 minutes, then on race day your training and adrenaline will get you the rest of the way across the finish line. C25K is also a good way to gauge whether you really like running and want to continue training, or whether you want to run one 5K and then find another activity you enjoy.

What I would do is complete the 6 week walking plan first. Then, do C25K (9 weeks). Pick a 5K that's 15 weeks from your start date, and sign up for it. That way, you will have a goal to work toward. You should be able to cover that distance in 15 weeks of training, whether it's through running, walking, or some combination of the two.

Walking is fine during a race; there have been walkers and run/walkers in every single race I've ever run. The only thing to look out for is to make sure the race does not have a short time limit, since sometimes they run on roads that must be re-opened. That's more common in longer races, however, and usually they will just ask folks who are still racing to move to the sidewalk.

And before you start the running plan, go to a running store and get fitted for shoes

ianwhite5555 · January 2020

After an Army career and hitting 40 my body told me that was it for running. After getting a working breed dog (siberian husky) walking briskly for 6-10 miles a day became a breeze so, slowly I begun working up to running a mile and a half. Run /walking 50:50 gradually increasing the running till I could run the whole way. Then the same again for 3 miles, 50:50 till 100:0 The first 3 mile run took 35 mins. I then used the Map My Run app and signed up to their building up to 5k 'plan'. It really helped to stay focused. You can tailor it to current fitness levels and how many times you want to run a week. I'm now running 5k twice a day each under 25 mins and dropped from 14 and a bit stone down to just over 10.
The app was a great help in motivating me and mixes up your runs for you, tempo runs, interval runs, gentle and distance runs. I still don't really enjoy running but with determination plus Map My Run, from not running at all till now has taken about 6 months.

kgirlhart · January 2020

emmamcgarity wrote: »

Start by walking. Build up to 30 minute walks 4-5 times per week for several weeks. Then pick whichever c25k program you like. I personally used the NHS podcasts instead of an app and found it very easy to follow along.

I agree with this. First build up a base of walking. Then use a C25K app. I used the Zen labs C25K app and really liked it.

conniemaxwell5 · January 2020

terrialbrecht5034 wrote: »

What apps has anyone used for training for a 5K for someone that has not been active at all

Slow and steady is the way to go.

About 6 years ago I was a couch potato and wanted to be able to run a 5K. I downloaded the Zenlabs C25k app and immediately started running and injured myself pretty quickly. Once I healed, I started using the app again, but this time I did it on an elliptical machine, while also working with a personal trainer to strengthen my legs and back. Once I completed the C25K on the elliptical (helped get my cardio up to par), I started the app again, but this time running. I actually spent 2 weeks on each phase to ensure I didn't get hurt again. I started running in April and completed my first 5K (running and walking) in May, then ran my first 5K in August.

stoked2b · January 2020

I recently restarted C25K for the third time. I decided to walk 30 minutes 3 times per week for 2 weeks (similar to the great suggestions above). Then on my 3rd week I started on C25K Week 2, using the Zenlabs app.

My best tip that has not been mentioned is to pace yourself once you reach the long runs of 20 minutes or more. Go as slow as your body needs to in order to complete them. I found using a heart rate monitor (like a Fitbit) that if I target 70-80% of my Max Heart Rate I could finish the runs. If I ran too fast my heart rate might be 90% of MHR and that's when I typically fatigue or have a side stitch. Once completing C25K, keep going with the program to get the full 5k distance (no matter how long that takes) and then afterwards work on improving times.

Couch potato to 5K

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