Anyone done or doing C25K?

slimpip

slimpip

New member
Hey everyone,

I have just started the C25K programme today. I downloaded an app which counts down the minutes and tells me when to walk and run. It also calculates my calories burnt/pace etc and also plays my up tempo music alongside. You do three run/walks a week for 9 weeks and supposedly will be able to run a 5k by the end. It's been a goal of mine for ages and I'm excited to have gotten started.

Just wondered if anyone else has done it while quite heavily overweight...I'm a 5ft10 female, 23 years old, 17st6 :piggy: lol. I think I'll be ok til about week 5, then it really steps up all of a sudden. Bit concerned about that...any ideas? x
 
Hi - there are several on the forum that have done or are doing the C25k program (myself included).

I started it at about 245 lbs and have loved it. I got hung up on week 5 day 2 for quite a bit. I just kept doing it until I conquered - I had to reduce my speed - but then had no problem with the 20 min (at reduced speed). My next day is going to be week 6 day 2.

I have no known issues that would prevent me from running - and if I were to feel any pain, I would stop. Everyone is different - don't strain yourself. Gook luck with the program.
 
Hey slimpip!

I am doing it, but I have moved the order around a bit as it does ramp up quite drastically!! I moved the exercise in week 5 and 6 about moving the easier ones frOm week 6 to week 5, sO I did

5-5-5
5-8-5
8-8
10-10
20 - I literally just did this!!

I am also 5th 10 and while I was 13.5 when I started I can't see why not. When you find it hard you just stretch that stage out a bit! So do it a few times till you can destroy it :)

Let us know how it goes!

Charlie
 
Thanks both of you for the advice and support. Yeah I'm a bit worried about the drastic step up. I think I might add an extra week in between where I go from 8 to 15 as opposed to 8 to 20. I'm looking forward to getting stuck into it though...I am already collaring my sponsors for money towards my 'Race For Life' fund hehe and it's not until July! X
 
Haha good for you!! This will be the fourth year ice dine race for life. I have run 25% and walked the rest every year so this year I just wanted to run the whole thing! :)

My 20 minutes last night was 2.7km, and it hurt!! I will be doing 20 again tomorrow.

Charlie
 
I started it three weeks ago. I just did Week 3 Day 2 yesterday and I have to say, the last 3 minute run was a bit tough but I stuck to it. Honestly, it feels good to have started this (so many times did I complete Week 1 and then bail completely) and to have stuck with it for three weeks. I am already looking ahead to see if there are any 5Ks in the spring I can run!

Has anyone had any luck with the couch to 5K as a weight loss tool. I imagine if I stick with running, in general, it'll be good for weight loss but has anyone done the nine weeks and saw any sort of weight drop? What were any major changes that happened between week 1 to week 9 (other than the obvious: being able to run 5K)
 
@ Slimpip, I think if you just stick make sure that you master the times that you're on before moving onto the next stage, you'll have a much better time managing the increases in running intervals. For the weeks with the really large jumps, you can just adjust the program to what suits you, so if you take a couple of extra weeks and go from say 8 mins of running, then 12, 16, 20, it might be more manageable. It'll add a couple of extra weeks, but that's no big deal! :)

@ hellokayla - 9 weeks is sufficient time to start seeing some weight loss, especially if you make sure that you don't increase your daily calorie intake.
 
Thanks guys, did my second workout last night and upped my speed on the running, got the third to do on saturday which will mean week one is out the way. Hehe, looking forward to seeing if week two will challenge me a bit more...I think I'll be ok up til about week 4 or so, then it steps up. I will definitely take your advice to maybe add a couple of week if I feel the need. Definitely going to add one week, from 8 minutes to 15 before going to 20...I think a 12 minute rise is just way too much, I don't understand the thinking behind it! X
 
I looked at doing this program last summer but ended up doing my own version of it (basicly the same, just progressed faster). I had never run a day in my life and HATED running. The first 10 minutes was the WORST when I first started out. When I got to the point where I could run for 10 minutes straight it was like I broke thru this barrier or something. After that point my distances increased rapidly by leaps and bounds.

Today I run 5K 3 times a week and 10K once a week usually and I'm LOVING it!!!!

For the person who asked if it made a difference in weight loss - I didn't lose much weight from running (in fact I noticed more of a slow down myself - but that could be from building muscle). The dramatic weight loss that I saw was from eating healthier, not exercising. HOWEVER.... Running has really transformed the shape of my butt and legs. Now that I can see them again :biggrinjester:, they look nothing like they did back when I was skinny in my early 20s.

Good luck with the program! You'll get to that 5K in no time!
 
I agree totally with Tigpuppy. I started running basically the same way. The only difference is I didn't and still don't take the 1 minute walking or rest breaks that the couch to 5 K or other running programs have. I just ran as far as I could (or as far as I couldn't breathe anymore-lol) rested to catch my breath then then ran again- then repeat. Now I run 10 K without stopping. I am also running 4 or 5 times a week. I run a 10K every Sunday outside and run 6K Tuesday's, 5K tempo run on Thursday and 3K on Saturday. I was never a runner before either- I mean NEVER. I love it now though. The running has changed how I lose weight I think. It has definitely toned my legs and and helped with the loss of my always had love handles. Keep up the good work you will be running 5K before you know it.
 
I just started the c25k and day one went pretty great! lol We will see how the rest goes - it was an awesome feeling. Keep me/us posted on how your progress is going!
 
Hey everyone, got to the end of week two which was fine but haven't managed to go this week at all as work is crazy right now. Will start week 3 next monday! Deffo not gonna give up on it x
 
Hey guys, well I am now running the 30 minutes on a treadmill twice a week, so technically I've finished !

But at the speed I run it's only 4k, not the five I wanted!

I tried to up the speed but I can't do it, I'm too unfit!! So gonna try in a week or two increasing up to 35 then 40 minutes to get the whole 5k in.

Eventually I am determined to do it in half hr!

Charlie
 
@Slimpip - Don't be afraid! This program does work, you just have to stick with it. Go at your own pace and repeat days if you have to. Like any reasonable exercise program, the only way it doesn't work is if you choose to quit!

@Tigpuppy - It was the exact same way for me. I went from never running to really enjoying it! And I also had the same experience with that "breakthrough" feeling. I was so sure that the jump to 20 minutes would be impossible, but not only was I able to do it - it was so much easier than I expected that I just kept going! I actually exceeded 5K and went right on to 4 miles that day!

As for the weight loss? Running is probably one of the best things you can do. It burns tons of calories and works a lot of muscles. But I find that when it comes to weight loss people are often too easily discouraged. They have unrealistic expectations and that combined with the sheer difficulty of cardio exercises like running just kills it for a lot of people.

But just think about it. If you had say 100 lbs. to lose and I told you that losing 1 lb. per week was pretty good, you'd think how useless is that? I mean that's EASY, right? 1 lb.? And it would take FOREVER to lose that much weight so slowly, right?

But at that rate after only a year you would have lost more than half of your goal weight. Think about what a difference losing 50+ lbs. in a year would make. That's absolutely life-changing! From one year to the next you'd be totally unrecognizable both mentally and physically. You'd feel better and look better, and everyone (most importantly yourself!) would see the difference plain as day!

I like to keep that in mind when I'm feeling low on motivation. I've lost over 70 lbs. in the past year and a half through lots of exercise and better eating. That's not the 20 lbs. in a month that you always hear about, but I'm not complaining!

Just stick with it. That's the key. You can only fail if you quit!
 
Hey guys, just wanted to share I ran the whole 5k yesterday! But it did take me 38 minutes, which is too slow. That was at 7.6 km ph. At the minute if I increase the speed any higher I can't run for longer than 15 mins.

So gonna do it at 7.6 for couple of weeks then try going faster again. I am also thinking I want to get distance up as now thinking I'd like to train for a 10k. Lol this running lark is addictive!

Charlie
 
Miss Charlie said:
Hey guys, just wanted to share I ran the whole 5k yesterday! But it did take me 38 minutes, which is too slow. That was at 7.6 km ph. At the minute if I increase the speed any higher I can't run for longer than 15 mins.

So gonna do it at 7.6 for couple of weeks then try going faster again. I am also thinking I want to get distance up as now thinking I'd like to train for a 10k. Lol this running lark is addictive!

Charlie
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Hey Charlie, great job! Don't worry about going 'too slow,' the important part is that you did the 5K!
 
Thanks for the insight, everyone! It's amazing how addicting this running thing has become. Even though I am curious about weight loss as that is what brought me to the program, I've stuck with it because of my results on the treadmill. I just did Week 5 Day 1 after having to repeat Week 4 (a bit discouraging) and I had that "breakthrough" moment. Best feeling!
 
hellokayla said:
Thanks for the insight, everyone! It's amazing how addicting this running thing has become. Even though I am curious about weight loss as that is what brought me to the program, I've stuck with it because of my results on the treadmill. I just did Week 5 Day 1 after having to repeat Week 4 (a bit discouraging) and I had that "breakthrough" moment. Best feeling!
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I am with you there - i have to push myself through to get to this point!!

From 8 minutes to about 12 or 13 is my hell, and i know if i get through that it gets easier and i can finish the whole thing.

Good luck with week 5 :)

Charlie
 
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