Couch to 5K

I did the Couch to 5K program in 2010 that I found on coolrunning.com and it worked great. I felt a little silly doing the short intervals at first, but I stuck with it and it really helped me increase my distance and speed. I was an off/on runner and wanted to get back into it without killing myself or getting discouraged. I just used a kitchen timer, stuck with doing the program 3 days/week and had a lot of success with it. I'm starting it again now that I'm getting back into shape after having a baby. Give it a try and Good Luck!

I'm in week 2, after doing 3 months of cardio tapes to get started. It was a lot harder than I thought, but well worth it! You feel great after you complete each task. I started because one of my fitnesspal friends had done it and is now running all kinds of races and has dropped 70 pounds. She started with just a short, slow walk. The most important thing though...get the right shoes! If you don't, everything will hurt and you'll give up before you get started.

Coolrunning.com has the best program in my opinion... http://www.coolrunning.com/engine/2/2_3/181.shtml

follow the guidelines and you will rock it!

Yep!! It's awesome!! I have never run for 28 minutes straight before...and I'm doing it on week 8 now and it's getting easier all the time.

Just follow the programme, get some decent running shoes and decent socks to help deal with the inevitable shin splints and soon you'll be pounding the K's out (seriously, the first two weeks I was using crappy trainers and the pain in my legs was terrible. New running shoes for £35 and problems instantly cured).

Oh...and get outside doing it...it's so much more fun than pounding away on the treadmill. Plus you can track yourself using your smartphone's GPS and an app like mapmyrun for added fun and incentive!!

Just so you know, I'm 36 and was over 280lbs when I started...now still 220 and going down. I hope to enter my first 5K race in a month or so

It works for me...it can work for anyone!! C25K has helped my do something that I NEVER thought I would do. I love it!!

c25kfree.com if you look up c25k in the app store the app will come up (assuming you have an ipod or iphone and since you said podcast i am assuming)

I am in the middle of week 7. I used to be able to run 10-15 seconds at a time at first and today I ran 1.85 miles straight! I am still really slow, but the program is meant to increase your stamina and once you graduate then you can work on pace. Oh, and I weight 296 and started the program at 312. NO EXCUSES!!!!!!!

You'll love it!!!!!!


I actually use the C25K app and my own playlist on my phone... I just run them together.... Works great that way... I'm listening the music I love and normally workout to and the C25K app gives me my running/walking cues....

Good luck!!!! :drinker:

It's a great program! I followed it and now I can run 5k and am trying to run even further. I'm entering my first 5k race in July and before Couch to 5K, I could barely run a minute without gasping for air.

I downloaded the Chubby Jones podcasts for free to my ipod nano and I swear I don't think I would have gotten as far as I have without them. I'm on week 8 now so I just put on my own music and set my stopwatch for 28 minutes, but for all the interval runs I used the podcasts and they were really great. She gives you a pep talk and puts in some upbeat music and in a couple of them she runs along with you. My phone and ipod don't do apps, they are just simple gadgets so the podcast was perfect for me.

Is it an ipod nano 6th generation? That has the nike fitness program already integrated into the ipod. I used it on Wednesday and its pretty good. When you run don't go too fast just plod along at a pace that you can comfortably hold a conversation. Beware running can become addictive and soon you will be analysing your splits and monitoring your pace

I think mine must be, because it is equipped with the Nike+ feature, which i'm having a lot of fun with...i'm even playing that game on the site and just unlocked Paris and Tokyo after completing New York. :laugh: Apparently i'm simple and easy to entertain because I get a kick out of that game on the site. :laugh:

Replying to myak623...

Just my experience... Got shin-splints anytime I got close to 15 or 20km per week - which is not really a lot. Happened 4 or 5 times over 10 years. Got the physio/custom orthotics etc.. Never really solved it.
Then I moved from tarmac/pavement to grass. Its made a huge difference - even with the exact same shoes (Asics). I'm lucky 'cos I live near a public park where I can usually find dry grassy paths. That said, I rely on the gym for most of my exercise now.

I just started this last week. Today was day 1 of week 2.
Good luck to anyone doing it too! We can do it!

I am doing it too. Im on Week 1 Day 3 tomorrow. I have a great app on my phone. Tells you when to run and walk and allows your music to play at the same time. I use it on my treadmill but it has a gps so you can also use it outdoors.