My one qualm with C25K
 

I have one problem with this program and that is that it plays to the OCD in me. :dizzy: This may not be a problem for all, but I bet I'm not alone.

It gives you a choice of running X minutes OR X distance. For those two choices to be the same, it assumes a pace of 6.0. :yikes: That's not coming from the couch!!!

I could already run a mile so I jumped in week four. I was running at 5.0 and it was killer. I could spurt out a word at a time if I HAD to. There was no stringing a few words together.

I slowed down and ran at 4.3 today and completed the full 5K. Yes, it took me 44 minutes. But I did it!! And it wasn't all THAT hard.

My point is, if you're truly coming off the couch and attempting to run this program, I personally think it's ok to run at a slow speed and work on speed later. Unfortunately, it's not really completing an actual 5K.

Does that make sense??? See, this is where the OCD problem comes in. Running at 4.3 mph for 20 minutes does not equal the prescribed two miles in week five.

I've been doing C25K since the end of March. That being said I'm only really on week 5. I started it while I was on vacation so it was really easy to fit in at first. Now I'm running 1-2 days a week if that. However, my overall goal with C25K wasn't necessarily to be competitive. I may never run again after I do a 5K, but I needed something to get my butt off the couch, and start some real weight loss, which for the most part it has done. I've never really measured distance vs time, I'm definitely a slow runner and I think it's okay as long as I'm doing it.

I totally know what you're saying Eliana, from another OCD person lol.
When I first started the C25K I ran at 5mph but very quickly learned if I wanted to be able to run for longer I would have to slow down. I experimented over the weeks and in order for me to be able to run for 30mins straight on the treadmill I had to slow down to 4.5mph. I did find it frustrating that I couldn't complete 5K in 30mins, but I had worked on time rather than distance the whole way through so just kept reminding myself how much I had progressed from where I'd started and considered myself having completed the programme when I'd done three 30mins runs.
Once I completed the C25K and had run 30mins straight on the treadmill several times I started to add another couple of minutes at a time until I got so that I could run the full 5K, which was in about 40mins. Then more recently I've signed up for my first 5K race so I've started working on speeding up a little. I'm now up to running at 4.8mph most of the time, with intervals of up to 5.3mph and today I made a new pb of 37mins 34secs for 5K, and did 5.3K in 40mins.
I think for me although it was always in the back of my mind, I had to put my OCD to one side for a while during the C25K, whereas now it's back with a vengeance as I constantly try to improve my times.
Still working on increasing my running time outside as well, problem is where I live is hilly so for now I'm doing run/walks outside and am just working on increasing the ratio of running to walking.

Yes, as a runner it is one reason I hesitate to even recommend that program.

It's good if it only didn't give you a choice. It should be just about the times, not about the distance, but then of course it couldn't have the title "Couch to 5K". It's just as admirable to complete it and not quite run the full 5K. It's still impressive to be able to run for 30 minutes. It just messes with mind that running for 30 minutes is NOT necessarily a 5K. AND THAT'S OK!

I did the C25K program twice. Once at my own pace, and then the second time at his speed.

I can now easily run at 6mph. I did a 5k last weekend, at 31 minutes. (could have been faster, but I was running with a friend so I slowed down to stay with her)

I did a version of C25k too, but I repeated weeks when it got too difficult. It took me a *LONG* time to get to 5k...longer than anyone I've ever heard of (about 6 mos :D). There's nothing that says you can't run the way you need to until your body gets used to it. I can't run a 30 min 5k yet, but I'm getting there. My longer runs are slower, but I'm up to 10 miles.

I'm there to enjoy it and increase fitness. I'm doing that, so it's all good.

Tea, it's so awesome that you have that mentality!! I just think it's a crime that some poor folks are out there thinking, "Ugh! I have to repeat weeks of a program called COUCH to 5K." There is no shame in it. If a person is mentally strong enough to tweak it, excellent!

And now you're "getting there" to a 30 minute 5K? Impressive!

The title is probably a bit misleading, I'm sure. Couch to 5k was never an option at my speed (read: slow).. it was more like Couch to 2.5 miles. But I was never really under the impression that I needed to go at a certain speed... it was always a time or distance option. Well, I chose time option since I had never really run before and was terribly out of shape, so that worked well for me. But no, in 30 minutes I did not complete a 5k. Heck, I can't even do that right now..though getting closer! ;)

Yeah I'm not really thinking about distance...I just want to condition myself to run. The speed will come later when there is less of me. :)

Eliana: Thanks! I do go through times when I mope about my slow fitness gains, though. :p

I totally agree. The assumed pace is absurd.

But I just ignored it. It meant that at the end of the program, I wasn't actually up to 3 miles. But so what? I just kept progressing until was.