(Closed) Does anyone have a Couch to 5k, 8k or 10K formula that they liked?

posted 6 years ago in Fitness
Post # 4
Member
2553 posts
Sugar bee
  • Wedding: May 2013

I did the standard C25K program, I’m not sure how many variations there are so I can go find the link if you want it. I have bad asthma and was never able to run more than a minute without stopping until this program. I did have to repeat a few weeks becasue I was so bad, but I did my first 5k in September and yesterday I went out and did 4 miles (working on a 10k now)

Whatever program you use, my biggest piece of advice is to do some fom of cardio on the days you do not run. I really started to advance  (and not reapt weeks) once I added the extra cardio (even if its just a 20 minute workout.)

Post # 5
Member
343 posts
Helper bee
  • Wedding: August 2012

@sheepandbear:  It depends how hard you’re training I think. If you push yourself while running, your fitness should improve as you run. I would advise against doing too much extra cardio if you’re race training in particular, because you do risk injury if you push yourself too hard, too fast and it’s so frustrating when you’ve been working so hard towards something!

Post # 6
Member
2553 posts
Sugar bee
  • Wedding: May 2013

@doorstopper:  Well it seems like OP is more of a beginner and I’ve read in so many places the exact opposite. For a beginner, only running 3 days a week and not doing anything extra on off days will more likely lead to injury since the lungs will improve much faster than the muscles will. This can lead to those muscles being overworked and injured since running is so repetitive. Doing light cardio or strength training on the off days works the muscles in different ways and makes them much stronger and less prone to injury. The vast majority of runners will never tell you that cross training is a bad thing as long as you aren’t overdoing it and you are listening to your body/allowing adequate rest.

Post # 7
Member
343 posts
Helper bee
  • Wedding: August 2012

@sheepandbear:  I totally agree on listening to your body Smile but I’d stand by saying give yourself at least one rest day. Strength training in between is a great shout!

Post # 9
Member
3718 posts
Sugar bee
  • Wedding: July 2013

@BijouKitty:  My sister loved doing couch to 5k and bridge to 10k using redit. I hated it. I hate intervals. They don’t work for me.

I went from never being able to run a mile in my life in January to finishing my 1000th mile yesterday during a 12 mile run. What I did was start simple– I planned a 2 mile flat loop away from people (mapmyrun is great for this). I would run as far as I could (less than a quarter) then walk until I got to the half way part. Then I would run as far as I could back. I would do this three days a week and each time I would try to run a little further until I could go the whole distance. Once I did that, I got up to running for 30 minutess/3 miles. I did that for 3 months and then started increasing the milage slowly. I eventually used a half marathon training plan and found that I was pretty decent (23:20 5k, 47:55 10k, and 1:47:57 half)

My advice is to go slow, join the weddingbee challenge on the daily mile for support, and stretch!

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