What is the couch to 5K?
 

Hi Everyone,
I'm ready to do what to takes this year to lose those last 10-15 lbs. for good and get in shape, but I need accountability and a program to follow. I hope to lose 6 lbs for the Valentine's Day challenge. I've seen a couple people mention a couch to 5k program/challenge but couldn't find any details on it.

Couch to 5k is a gradual progression towards running/jogging 5k by starting with a mix of walking and jogging and slowly jog more than you walk - building your stamina. The program is located at coolrunning.com I did a 5k last year and have another in May. I find it the perfect distance for wanting to be able to move and reach places (In case of emergency, ya know?) but while also saving time for training other ways.

Here's a URL for the Couch to 5K program:
http://www.coolrunning.com/engine/2/2_3/181.shtml

I'm currently on week 6 (will start on Monday) and have found that it really is the best way to start running. Before that, I had no idea where or how I should start.

If you're keen to start running, that's the best way to do it. :D

Thanks for the info. I just checked out the website and it sounds like a very doable schedule. I used to run in high school. I tried to start up again but would always do too much too fast and injure myself. Maybe this time I'll be able to keep up with it past a couple weeks.

I highly recommend this people trying it ease into running. :) I used it a couple years ago and I could run for 30 minutes easily. I later on figured out that running wasn't for me, but it is a great program!

There is a app for the couch to 5k also for the iphone.

I just started this today. Me, the person who remembers hating running as far back at Grade 3. Didn't seem so bad. It was gradual and I didn't feel like I was dying after 5 min!

Good luck to you if you decide to do this!

I was always forced into running by those evil high school PE coaches. My time was around 16 minutes. Since starting the couch to 5K, I've managed to get down to a hair under a 12 minute mile. Granted, my pace is something like 5.2mph with an aim of running 5K on a treadmill in under 20 minutes.

I just finished my first day. I didn't make it the whole 20 minutes because I could feel my quad start to get tight. That's the injury that always gets me. I'm not sure what the problem is. My dr. recommended physical therapy, but my deductible is more than I can afford. So I'm trying lots of stretching and easing into it.

There are free C25K podcasts on itunes as well.

I just finished the program. It was great. Hard - I think every stage of it was pretty hard for me, but the feeling of really pushing myself was good. There were moments of astonishment that I was *doing* it. What a rush! I loved the intervals, kept things interesting.

Now I'm running 30' at a time. S L O W L Y (4.5 mph!) but I'm doing it and will start working on speeding up next week or so... my goal for the year is 6 mph (10-minute mile). Maybe I'll set another goal when I reach that one...

This (ex)couch potato HIGHLY recommends C25K!:carrot:

Thanks everyone...I may give this a try. I'm a complete couch potato, and I was planning on trying to walk 1000 miles as a HUGE goal this year. I'm afraid I might get a little bored as I work myself into it, and I may want to add some running to the mix!

That sounds like a great goal!

I've been sick so I haven't even completed week 1, but I'm starting over next week.

Congratulations to the C25K crowd. :cheer2: I did a few 1/2 marathons in high school ( I was lucky to have great coaches for a couple years), but these days a 5K is going major enough for me.:)