(Closed) Couch to 5K (aka “C25K”)

posted 10 years ago in Wellness
Post # 3
164 posts
Blushing bee
  • Wedding: October 2010

I can’t say enough great things about this program, I’m currently on week 8 and am running almost three miles.  I’m not the fastest (it takes me almost 45 minutes) but I am just happy I can run that distance all at once, and feel confident I’ll be able to run a 5K in the next couple weeks.  I definately struggled in the first couple weeks even on the few minutes straight of running, but its so worth it to be where I am now.  I was never a fast runner but used to jog a mile or two when I was skinnier, but I am at least 50 lbs overweight now so if I can get this far on the program, anyone can.  Its so hard to believe that just two months ago, I was dreading running three minutes all at once and now I am running for at least forty minutes straight.

I’ve followed the program exactly how it is laid out for the timed intervals up until this past week where I am going more for distance.  Hope I have helped in some way.  This is just my personal experience with it.  And I haven’t heard many negative experiences with the program, but am looking forward to hear if anyone else has. 

Post # 5
601 posts
Busy bee
  • Wedding: May 2020

I’m doing it too!  but to be honest I just keep repeating week 1 and 2.  And I get bored with running, so sometimes I skip or run sideways (to work the thighs), then revert back to the walking stage.  I’m hoping to be brave and continue on to the upcoming weeks soon.  I just feel like I’m struggling with the run part right now. 

Post # 6
553 posts
Busy bee
  • Wedding: December 2009

I’ve used it and loved it! I found it very helpful to have him keep track of timing my intervals for me so that I wasn’t watching the clock and it seemed to go much faster that way. 

I would occasionally get a little bored with his music so I actually used his program two days a week and then on my third day of running I would run on my own and see how far how I could go for longer stretches. Then I would take a day or two off and start on the next week of C2K. I progressed at the same pace as using C2K every day. I used it and was running 3 miles when I got pregnant and stopped running. I fully plan on using it again to get back into running after the baby is born. 

Even if you don’t like the music or find it doesn’t work for you, almost every bit of research you read will tell you that intervals are the best way to progress your running distance. 

Good luck!

Post # 7
9 posts
  • Wedding: July 2014

i just started – yesterday! – and i’m hoping it all goes well. i’ve only heard good things about the program, so i’m pretty excited and hoping this finally gets me into shape. i’m using the podcasts found on kissmyblackass.org (http://www.kissmyblackass.org/?page_id=86) and they’re great, the music keeps me moving and i -almost- forget i’m close to death as the 20 minutes winds down. let me know if you start, we could motivate each other! πŸ˜€
@stephiemarie – have you noticed significant weight loss since starting the program at all?? πŸ™‚

Post # 8
164 posts
Blushing bee
  • Wedding: October 2010

@rubybelle, unfortunately no, I haven’t lost a pound.  But I really haven’t been eating well which doesn’t help.  There has been a party of some sort every weekend for the past two months and even though I eat good all week, I have no willpower on the weekends!  So I am sure I would have lost something if my eating wasn’t out of control lately.  But, I have noticed my legs are much more defined and I feel so much stronger and have so much more energy.  I think I might have lost something in my waist too, because clothes are fitting a little better.  Hopefully I’ll start eating better this week, I just gotta keep thinking the runs will be easier if I’m lighter!

Post # 9
2006 posts
Buzzing bee

I’m doing it!! I’m on W6D2 tonight and I am loving it πŸ˜€ At this point I am running 2.5 miles at about 6.5mph in 25 minutes and most nights I feel like I can keep running!!

BUT I didn’t get his happy feeling until week 5! Weeks 1-4 sucked and I wanted to quit because my body was so tired after every workout and I felt sick. But I pushed through and I am so glad I did because running feels great now. I live 2 miles from the beach so the boy and I use the program to get down there and then walk back home (takes about an hour).

@ruby: my weight loss has been minimal but my legs are SO toned now! I take my measurements every week and have been noticing a drop in inches and my body fat percentage is getting lower. I’m already pretty small (104 lbs), though, and that probably affects how little weight I’m losing. I also do upper body strength training on my off days from running and follow a 90% natural diet (VERY little processed foods). 

I am so excited to finish the program in June because I signed up to run a 1/2 marathon in September πŸ˜€

Post # 10
227 posts
Helper bee
  • Wedding: June 2010

I did it two years ago and I’m still running!! I did my first 10k earlier this month. I run 3-4 miles three times during the week and a long run (6-8 miles) on weekends. Before starting the program I’d never even ran a mile in my life.

I’d say I’m a success story! πŸ™‚


Post # 11
1518 posts
Bumble bee
  • Wedding: September 2010

Most 5Ks I have been in are fun because you always get a good mix of people.. those who are really into it and training.. those who take their time and those just there to have fun and don’t mind walking most of it- It keeps you from feeling intimidated! 

I have bad knees so I do a lot of my cardio on a bike or elliptical. if a 5k is coming up I like to do intervals of running .. 2 minutes at a slower speed and one minute at  a faster speed. (I use 6.0 as slow and 7.5 o 8.0 as my fast) It helps endurance and will make running at a steady speed (when race day comes) seem easier! 

Good Luck!

Post # 12
4 posts
  • Wedding: February 2010

Hi πŸ™‚

I created an account just so I could answer this (and hey, any excuse to keep in the wedding scene, right? Wink).

I’m currently in Week 6 of the C25k program, and my experience has been that it the ONLY excerise/training program that I’ve ever stuck with this long. For the most part, I’ve loved it. I love saying I’m training for a 5k (my first will hopefully be Oct. 9), and I am motivated to take on other healthy habits on a more regular basis.

After 4 weeks in the program, I realized I had begun to notice a definite difference in my outlook, mental clarity, mood, and even … HALLELUJAH!!! … my fitness level. After every run I felt accomplished, and motivated to keep going, even when it was hard. Weeks 1 and 2 weren’t extremely difficult for me, but I did get winded after a minute of running. I had to learn to pace myself.

Weeks 3 and 4 stepped up the pace and I saw myself run for 3 minutes without trouble. I was amazed!

I have to say though, week 5 almost made me snap, and week 6 has been even harder for some reason. Even on days I manage to run the full time for the interval, I’m not getting the distance in, which is discouraging. I feel like I need to repeat this week for a few more weeks until I can run more than 10 minutes straight without feeling like I’m going to die or be sick. But I press on … even though there are no more intervals after this evening. From here on out, it’s 25-30 minutes STRAIGHT. I know I can do 20. After all, I did it this past Sunday for the first time in my life. I don’t know how, and I guess that’s what makes feeling beat after only 10 minutes so discouraging after that, but there you have it. BUT I’m NOT giving up! I WILL graduate from the program! (Even if I have to walk part of the 5k I’m doing.)

If you’re looking to shape up to fit a wedding dress, I don’t recommend you do it for that. Full disclosure? After 3 weeks of running, I GAINED 2 pounds. I’m hoping that it was muscle weight, but it woke me up that as I ran more, I was eating more because I got hungry. To check my eating habits, I recently started combining the use of Livestrong.com’s MyPlate free online calorie-counting/nutrition tool to track my calorie “budget”.

In addition, the success I’ve seen doing C25k so far has given me the courage to start up a weight training routine in hopes of strengthening my muscles and improving my metabolism.

My brother commented after only a few weeks of the program that he could tell I was looking healthier, and my husband swears I’ve lost inches from my waist (and it does wonders for a girl’s ego to have her guy eyeing her backside with definite approval), while a close friend commented I’m visibly changing. I can’t say I see it, but something is working, because I’m stronger, healthier, and I just lost 1 lb. (little victories!) this week as a result of running, working out, and eating better.

For me the biggest pluses have been stress control, my mood improving (not anxious about things), and forming healthy habits that I love! I’m now reading running magazines for pleasure … not to just “lose weight”.

Helpful Tip: It’s fine to start out with the running shoes you have in the house, but I can’t tell you just HOW MUCH BETTER it is running with shoes that are right for your feet. Go get fitted for a pair at a runner’s store (they watch you walk and jog and measure your feet and study your stride to find just the perfect pair for you.) It will be the best 40 minutes and $100 you’ve spent. It also is good to get something called “The Grid” which is a foam roller that massages your muscles to prevent injury. I swear by it.

Bottom line? Do it. You won’t regret the workouts, if you stick with them. If nothing else, it will help manage the stress of wedding planning! But weight loss is not likely on the program. I’ve heard you don’t lose weight from running until you start training for a 10k. That being said, every bit counts, and you will tone up. The first time I ran for 8 minutes at a time outside, I was sore the next day in muscles I never knew I had, let alone that they were used for running!

Good luck! I hope this helped a little. And congratulations on your engagement and wedding! It’s GREAT to be The Bride!!!

Post # 13
2588 posts
Sugar bee
  • Wedding: February 2014

So, is this thing designed for people who were runners or really athletic before? I’ve been interested in it, but I have an unbelievably sh*tty lung capacity (scarring on my lungs from pneumonia, damage from second-hand smoke). It’s kind of awesome that people can run multiple miles all at once, though! (I have a hard time making it even one mile, and that takes me 10 minutes…lol.)

Post # 14
4 posts
  • Wedding: February 2010

View original reply
@Statutory Grape: Yeah, it’s meant for people like me who started with absolutely no level of fitness whatsoever. You might need to train slower/longer than others if you are struggling with lung injuries, and I’d certainly encourage you to run it by your doctor, but if I can do it, anyone can.

Post # 15
373 posts
Helper bee
  • Wedding: May 2011

I just started it and I LOVED IT! I never ever run, in fact, I had an asthma attack the first day I ran, don’t let that scare you, it was my fault because I wasn’t aware I had asthma, either way I have an inhaler and am doing great, and trust me I am theeeee most out of shape person ever. I’m like 183 pounds and so far I have still been able to do it with minimal soreness. But if you aren’t a runner make sure you get good shoes and look up the proper “jogging” (not “running”) form. Doing that wrong makes it A LOT harder to run. Good luck!! 

Post # 16
79 posts
Worker bee

I think I am on week 8 or 9 of the couch to 5k program.  I used to be a really good runner but I actually have not done anything athletic in about 5 years!  I ended up mostly skipping week 1 and 2 and jumped in.  I really liked the intervals.  It made the time go by much faster.  When it got to the point where it was like “run 20 minutes with out stopping” I felt like it could have eased you in a little better.  I think the longest run before that was only 10 minutes.  This has actually been the only workout program I have ever stuck with, I usually stop working out after 2-3 weeks πŸ™‚  I have not noticed any weight loss though.  I dont eat great, but I also dont eat horrible.  I am a lil disapointed that I am not losing weight with this….

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