Couch to 5k anyone?

vi_bride

vi_bride

New member
Not sure if anyone here is familiar with this program. It's designed to turn couch potatoes into runners and able to run a 5k. I am currently on Week2 Day2 (W2D2) and so far love the program. I have always absolutely HATED to run but am really enjoying this.

So if any of you hate running but would like to incorporate it into your cardio program, I highly reccommend it! :)
 
Anybody doing the Couch to 5K?

I'm doing the couch to 5k program at the moment, which is helping me to actually jog (yeah, I wouldn't have believed it either).

I'm about to get into week three, behind schedule because I had a cold which wreaked havoc with my lung capacity.

Is anyone else here trying this? My experience with it so far has been really good, the workouts have not been too traumatic so far, in fact the progression of difficulty seems a bit slower than I might have expected. The net result for me is that it hasn't become so difficult that I dread it and make excuses not to go out.

I am kind of scared of the later weeks where it has `jog for 20 minutes' as the entire workout (after a warmup), but I have confidence that the program will build me up to it before then!
 
Hey! Thanks for the welcome on the newbie page.

I'm doing this also and am about to start on week 2.

Do you know anyone else that has tried this?

I've not run a mile since middle school gym class!
 
lharper2 said:
Hey! Thanks for the welcome on the newbie page.
I'm doing this also and am about to start on week 2.
Do you know anyone else that has tried this?
I've not run a mile since middle school gym class!
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No worries! I'm still on week two, I should have gone running last night but I walked home from work which took an hour and a half, after which I didn't feel like running :)

I tried skipping ahead to week three a bit early - BIG mistake, I got about half way through and went back to walking. Are you running outside or on a treadmill?

Also, I made audio tracks to time myself, so it starts with me describing the workout as written on the website, then saying `5 minutes of walking - GO!' followed by 5 minutes of music, then me saying `90 seconds of jogging, GO!', with 90 seconds of music, for the whole 25 minutes.

Much easier than looking at my watch all the time!
 
i just finished my first week of this program and yes, it seems a lot easier than i expected. i'm sure it will get more challenging, but the way it's set up makes it less scary. i hope more people check into it.
i always see people jogging in the morning or evening and think...wow...i wish that was me; to be able to jog and pursue new challenges like speed, etc. so anyway - i'm on my way and that's exciting.
 
I tried Couch to 5k - and I kind of fizzled out. I did great for the first couple of weeks, but when i had to jog 3 minutes I could just barely do it. Right now I"m doing my own sort of thing and not worrying about making it to their recommendation. I'm still getting better but I just couldn't go straight from 90 seconds to 3 minutes.
 
K guys,

I am a teacher, so what is this couch to 5k? I'm curious to know. Is this something that they do in the states?

Jaclyn
 
Cool Running :: The Couch-to-5K Running Plan

The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.

oo many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.

You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.


A few minutes each week

Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).

Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.


Run for time, or run for distance

There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.

Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.

The schedule
Bookmark this page so that you can easily return to check on your progress. You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.

the website has the schedule that should be followed...
 
Couch to 5 killometers

I just started doing the C25K running program and I'm feeling really motivated at the moment. But worried that some of my enthusiasm will wear off so I started a blog at extrapounds and joined this group too, all of which I hope will help me stick to it.

Was wondering if anyone else is doing it too?
 
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I just posted the comment above somewhere else and then as I continued to read the forums it appeared here. I guess one of the moderators moved it.

Hi all you C25K's I've just started and I'm on week one. So far so good, but early days yet. I'm just pleased I've started exercising. Huoo I ache after last night's run! But it's a satisfying kinda ache :)
 
I finished c25k in december. before that I'd never run more than 30 seconds in my life. now I do 3 3mile (5k) runs a week and I'm increasing as time goes on. running my first race in april. It really works if you stick with it.
I found that robert ullreys podcasts really help too.
 
daybyday said:
I finished c25k in december. before that I'd never run more than 30 seconds in my life. now I do 3 3mile (5k) runs a week and I'm increasing as time goes on. running my first race in april. It really works if you stick with it.
I found that robert ullreys podcasts really help too.
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It's great to hear from someone who has completed the program along with people when they are just starting out.

Did you find it hard to keep up your motivation to stick to it? I've just started (in week one) and although I am pumped about it now I'm a bit worried that as time goes by I'll get less enthusiastic.

How was it for you? Have to got any tips?

Well done by the way. I can't imagine running 3 miles at the moment so you're an inspiration to me
 
Did you find it hard to keep up your motivation to stick to it? I've just started (in week one) and although I am pumped about it now I'm a bit worried that as time goes by I'll get less enthusiastic.
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It's one of the more successful learn to run programs out there..

What most people have said who've completed it -is procede at your own pace, and if you have to repeat a certain week - more than once -do it - there's no harm in it... just do what you are capable of doing.
 
LillyJo said:
It's great to hear from someone who has completed the program along with people when they are just starting out.

Did you find it hard to keep up your motivation to stick to it? I've just started (in week one) and although I am pumped about it now I'm a bit worried that as time goes by I'll get less enthusiastic.

How was it for you? Have to got any tips?

Well done by the way. I can't imagine running 3 miles at the moment so you're an inspiration to me
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my number one tip - get ullrey's podcasts. having a virtual coach was a huge motivater. also, join up at coolrunning.com there are c25k groups starting every week. feeling like you're part of a community and the responsibility of posting your runs were also great. I still post over there as well.

don't get discouraged if you can't finish a week, just repeat it. my rule of thumb was I'd keep doing the week until I could do the run 3 times, them move on. it may take a little longer, but building your body up slowly is more important than rushing through the program.

as you progress through the program, your new abilities should keep you motivated.

any other questions, feel free. it's really an excellent program.
 
I sort of did the C25K program when I first started running, but I found that it moves a little slowly for me, so I increased my running and decreased my walking a little faster. I think the C25K program is 10 weeks, and I could do a cross-country 5k in about seven weeks. But I was working pretty hard and stretching a lot and doing all the things runners should do. I also had a seasoned runner training partner, who was more of a motivator than a true partner. Prior to doing the C25K, I'd been a totally lazy couch 'tater.

I agree with daybyday. Don't get discouraged if you are having a hard time keeping up with the work set out for you. Just try to make some improvement each time you run, even if it's for one second or five seconds.

Also keep in mind that your lungs can adapt more quickly to change than your joints. So, just because you find that all of a sudden you can run for 20 minutes straight doesn't necessarily mean your joints are ready for that, especially if you're carrying substantial extra weight.

Also, all that said, I have found that when it comes to running, for me, most of my limitations are psychological and not physical. Keep that in mind too.

I got to a point where I was occasionally doing 7-mile cross-country runs on Saturday mornings. And that was only about four months after I started running.
 
lungsfortherace is right, sometimes it's more of a mental battle than physical.
I do math when it becomes a mindgame, just shut it out.
 
kind of a silly question but...

how does everyone keep track of the time when they are doing this? stopwatch? something else?
 
i used ullrey's podcasts for c25k. now I use the timer on my watch and map my runs with mapmyrun.com. just got a nike + kit so I'll be using that when running outside.
 
I can't wait to start on this tonight. I've been doing some long walks to get my body used to the fact that I'm not sitting still all day. My job requires me to sit all day. At the end of the day I feel drained so I just continue to sit. In the past 4 years I have gained 22kg (50 lbs) and it's getting worse all the time. I'm really hoping this is the program that gets me on the road back to where I used to be physically.

I haven't tried to work out in any serious manner since I quit doing it 4 years ago. I'm hoping this program is what I need to ease me back in. I'm not really the type to give up. I just want the results this program seems to offer so that I can push harder without hurting myself. After what I've seen in this thread, I think I'm safe.

Here's hoping!
 
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