Couch to 5K Discussion

[Snow Queen]

Has anyone done/is doing the C25k? You can learn more about it at http://www.coolrunning.com/engine/2/2_3/181.shtml

I am currently on Week 2 day 2.

Lets discuss!

[alicia]

I just finished the C25k program (sort of - I'll explain) and think it worked so well for me because I had two friends do it with me so we were holding each other accountable. I am tall (5'10) but I have some weight to lose and felt this was an "easy", less mundane way of doing it that didn't stick me in the gym every other day. My fitness level when I started out week one was atrocious - could barely make it through the 60 second run and couldn't fully recover in the 90 seconds of walking. I was so embarrassed but I persevered and didn't care what I might have looked like.

The big difference between the actual program and what we did is, we always did 5k... Just walked a heck of a lot more in the beginning. So if we did the 8 x "60 run, 90 walk" for the total of 20 minutes and say that was only 2.5k, we'd walk the remainder of the 5k. This took forethought because we had to map out a running route. We then started running on an indoor track (it was really crappy/slippery weather) which had pros and cons. It was nice because we had started running by distance by that point so we could count laps. Unfortunately it gave us a false sense of progression when we did go back outside.

We found it really hard when we got to about week 5 and got to the 5min and 8min runs, and decided again to change it to suit us. We decided we would do 4 workouts at each "week level" making the overall program a little longer. So this way before we had to progress to the tougher run we felt we had mastered that level. And then we began increasing our running times by 1 min. So it'd be 6min run, 1min walk, and we did those intervals until the 5k was over, always. Then the next time (after four workouts) was 7min run, 1min walk. I know we modified the program quite a bit but we did use their guiding principles. We are now at 9.5min intervals and 30sec walking rests which is astounding to me considering I am a bigger girl (I am over 200 lbs ). My breathing is better, my legs are so much stronger, my butt looks great (lol!) and I am overall healthier. I have lost over four inches on my waist and who know elsewhere but my bras are a bit looser from losing some thickness through my back.

The way the couch to 5k works is you never complete 5k (whether running or walking) until very late in the program. And, it trains you to run the 5k in 30mins essentially. What we did was always finish 5k but taper the time by increasing the pace and intervals rather than tacking on distance. We are now are 34min, so still a bit slow but I am just happy with the accomplishment.

Also, if at all possible, run outside, not on an indoor track or treadmill... If you can run 5min on a treadmill, you can only run about half that outside... It gives you a false sense of endurance because the belt is moving and helping you along. Also, your footing is sure, no hills necessarily, or wind resistance. I thought I was so awesome running 1k at a time on the inside track and I could barely run 500m outside - I felt pretty bummed when that happened.

We run our first 5k race next weekend and I am pretty excited. After that we are doing a 5mi (8k) race in the end on June. Then a 10k end of July. So long as I keep doing my 9.5min and 0.50min intervals I can finish that,... Which again I will say I am hugely proud of for two months of work. I might not be the fastest or prettiest runner but I am active with goals and a passion for exercise now

My disclaimer - I am sure the program as written works well however we (and a few personal trainers I know) thought it was better to cut time down and get your body used to 5k than add distance. I know running programs never actually reach the final distance (for example 10k and half marathons) but most people can walk 5k if they are going to undertake the C25k program, and 5k three times a week isn't as fatiguing on your body as say running 21k three times a week (if you were fully running a half for your practice each time).

[alicia]

Also, forgot to mention good on you for starting the running journey. Keep up the motivation and training - it's super rewarding to keep accomplishing the harder runs

PS, sorry for the gigantic post.

[Lua]

I did it 2 years ago. I followed the plan to a T and loved it!!! I have since run several 5Ks and 10Ks.

If you have any questions - ask away!!

[ninna]

I've never heard of this particular program before. I am doing a similar but slightly different one that I saw in a recent copy of Today's Parent magazine. Something like working up to 5k over the course of 6 weeks.

I am NOT a runner. For most of my life I have sworn that I wouldn't run unless my house was on fire. LOL. Truth is--I was in terrible condition and probably COULDN'T run if my house was on fire. *shrugs* I've never really been the athletic type and for some reason, I imagined that the rest of the world just woke up one day and ran 5 k and made it look like taking candy from a baby...and here was me--wheezing and gasping and ready to keel over after 1 minute of running. hahaha.

Then I saw the article in the mag--which made me feel a little more normal cuz there was someone else who needed to work up to running 5k--so maybe I'm not such a whack job after all.

I know. I know. Stupid hang up not to run, huh?

Well, I started the regimen last week and it's going great. I'm always really proud when I don't collapse on the pavement and manage to meet the target times. I've been modifying the program to meet my needs--maybe taking it a bit slower than what they suggest because I want to condition myself and not over do it. Last fall I twisted my ankle when I was jogging so I'm nervous about doing something like that again and then spoiling the whole darned thing.

Anyway, its good to hear the stories from others who did it and lived to tell the tale. I'll try to keep that in mind as I'm gasping for breath on the next run. LOL.

[Snow Queen]

Thanks for the wonderful replies, all.

I am doing it on a treadmill but through research have read that it is good to do it on a 2 or 3 incline to simulate running outdoors. It is still probably more complex than that, though. I am on week 3 day 2 now and running 3 minutes at a time.

[ninna]

I have to stop running for awhile because I have runner's knee and I can no longer ignore it. It's gotten to the point where it's painful to walk with my right leg.

I never thought I'd see the day where I was SAD to have to stop running. I've really been enjoying this program.