Couch to 5k
 

Hi, has anyone here done this? I looked it up online and although I really would like to try it I don't know how easy I'll find it, going from jogging for 60 seconds up to 90 seconds (and so on) in one week seems a bit of a big jump to someone who NEVER (and I really mean NEVER) jogs. I have a few reasons for wanting to do it, I need to give my weight-loss a kick up the backside, I need to get out of the house, currently jobless and going doo-lally stuck inside with Morrison's to my right and MacDonald's to my left (it calls to me). Finally there is a 5k charity run in July in Cheltenham that I would really like to do, seems appropriate running for Cancer Research UK around the time of the anniversary of my dads death.

So my real question is; is it easier than it sounds or is it really hard slog but worth it in the end?

I've been working on this but very slowly as I have a rather knackered right knee. Go to the nhs website and they have a download for your ipod which takes you through all the steps. It's really good and talks you through the whole thing. I'm now finding the 60 second jog easy - and I'm another one who has NEVER jogged! :)

I am doing this also, I downloaded to my Droid phone, I am on week 4... surprisingly I made it through week 3 which was run 3 minutes, walk 3 minutes... Week 4 is harder... run 5 minutes, walk 90 seconds... ugghh... this might take me a while to get through, LOL!!!

Good luck... its a great program and I am enjoying my running time... This is my first experience running outside and not on my treadmill...

I've tried it and failed at week five twice before (when it jumps to 20 minute jogs which I just couldn't do!) But I do want to start up again soon, and hope now I'm lighter and my fitness is improved I'll manage to complete it!

I think that when I start, maybe on Sunday?! I'll try go straight in at week three, and do this for 2 weeks and then do week four for a couple of weeks and then do week 5 day one for a week, then day two for a week, then day two for a week and then try the killer week 5 day three! I think that might help me more than just following the programme, but everyone is different!

I've started a pre couch- 5 training regime :)

It's a goal for next year, as is the local 1/4 marathon!

I would LOVE to do a marathon one day! But really need to get my head round C25K first!

Going to have a go at week 3 day one tomorrow :)

What is that?

I did week 3 day 1 this morning and found it very managable, yippee!

TC - why don't you consider doing something like the Moonwalk next year. Power walking a marathon rather than running it? I've done it twice and that was before I lost the weight!! :)

Ellie, sounds really interesting, but I hope to be back out of the UK again by the end of the year, fingers crossed!!

I did week 3 day 2 yesterday, am having a running rest day today, but will do another session in the morning tomorrow :)

Hi there,

I just started the C25k last week and am finishing up Week 1. I had worries about the 60sec/90sec initially plan but it actually went faster than I expected. The recovery time of 90 seconds is very helpful. However, I was really tired and ready to call it quits by the last 1-2 jogs. I was never a runner/jogger either so, it's definitely new for me. I'm dreading Week 2 but am hoping it'll just get easier with time.

Helpful things for me are to bring someone to time you and keep pace with you which I found to be a nice distraction; plus, I made sure I kept the pace slow and steady so that I wouldn't try and compete with other runners outside (without even wanting to).

Good luck! :)

Dernhelm, I agree, I'm much better at keeping going this time around, but I think that's because I'm going slower, which was harder in the past!

I use an app on my phone to time me, called couch to 5k, which tells you when to walk and when to jog and has a different section for each day/ week of the program. I just play my own music behind it. You can also download different podcasts, there are ones on the NHS website, and others around too. These are OK, if you like their music choices!

just started
 

I just started this today. I downloaded the NHS podcast. I wouldn't say I was exactly at the couch phase as I've been going to the gym for a couple of months now and doing Bikram yoga, but I certainly haven't been running before and I'm in the obese range of BMI.

Wouldn't have known about it but for this thread - so thanks y'all.

But I really need to start running - because I want to join a sports team! (That's my fitness goal).

I was quite nervous about it, but by the end of the first session I was really enjoying the little runs and the 60 seconds went by quicker and quicker. I'm looking forward to doing it again on Saturday morning.

Out of the country, TC? Do tell? I'm dreaming of having enough money to run away to Thailand for a few months, lol. :)

Well done for getting involved almost me! I'm loosely following the program this time around, as I've failed on it twice before, so tailoring more to my needs now I'm more aware of what they are. I'm doing week 3 this week, but adding bits on. Today wasn't a C25K day, but I just did a flat 10 minute straight jog with the last minute 'sprinting' more like fast jogging but going as fast as I could. It feels great to be able to keep going for that long.

Tomorrow on my plan day, I'm just going to do the final week 3 workout (jog90 walk 90 jog 180 walk 180 and repeat) but do it on hilly ground as I think stamina on hills is my biggest problem, my basic fitness on flat is so much better now, but need to work on 'real' terrain running!

I'm just coing to the end of week one of the challenge now and it does get easier as you go on.. Just hope I am ready for week 2 to begin on Monday :-S eeekkk :) xx

I'm also finished with Week 1, woohoo! I agree Danielle, it does get easier. Last night I was able to hold a conversation while running and a comment was made about how there was improvement even over the other 2 days we had done. Hurray!

Let's hope Week 2 feels attainable. Right now I'm just doing time-based but would love to try distance-based some time just to satisfy some curiosity about how far I actually go.

It's such a helpful programme to get into the swing of things. :)

How's everyone getting on this week?

I started week 4 this morning, and it was tough. But, I went out early pre breakfast, and was running on empty, which was probably silly! I did fine on the flat again, but the final 5 minute jog took me up a hill and I thought I was going to die ha ha. Hopefully it will be easier on Thursday. Does anyone have any suggestions as to what I could be doing on my none running days to help with my hill jogging stamina?!

Week 1 was ok apart from Friday when I had to demonic blisters for other shoes but still battled through it. I missed yesterday as was ill, could barely stand let alone run, but will be back on plan tomorrow. Little worried as I found week 1 quite hard going.

I dunno if it will help with your stamina but my boyfriend has got me doing sit ups and push ups on the days I don't run. I find those push ups harder than the running.

I'm starting on week 2 tomorrow. Woo-hoo! A little nervous. But I want to do it.

Taking Control: Do you go to the gym? How about stair climber on your off days? It doesn't quite use the same muscles, but there is that vertical element.

Hi all

I am enjoying week two of the c25k, definitely gets easier as the week goes on got my third run to do tomorrow.

This is a brilliant way of my getting fittness levels up as I have never exercised before, also the 30 day shread is meant to be good for toning, going to give that a go when it arrives :)

I used it to pass my Navy fitness test, so it's pretty good. Get's more difficult as you go on, but sometimes you just need to slow down a bit :)

Roobear, well done for keeping going with blisters, ouch! I go to BodyPump 3 times a week which involves situps and press ups and lots of different weight ecercises, I do want to start doing push ups every morning to get better at them, but one thing at a time!

Almostme, I think I need to bite the bullet and get my gym induction, I'm a member but currently only use the pool and the classes because I really dont like gyms, but I do believe cross trainer/steppers may be the missing element from my training. That and patience! Hope week 2 is going well :)

Danielle, well done on getting on with week 2 :) I love the program in the early weeks for visibly seeig your fitness increase, I just hope this time I and you of course can keep it up to see bigger and bigger improvements!

I did a randomw run today, 7 mins none stop with a short break and then another couple of minutes, then another short break and 5 more minutes. I used today to try and plan out a new route for my C25K days, and think I've found one, yipppee!

Will either be doing week 4 day 2 tomorrow morning or afternoon weather depending!

Taking Control, I'm trying to find a new route, think I might hav found one now though, fingers crossed, I always end up too far from home and instea of a 5 minute cool down walk, I'm cooling down and crawling back home for about 15 minutes haha

Definitely gong to do my best to keep it up, My little boy is off for his easter holidays at the minute so I'm fitting it around doing things with him too, but its not too hard with it only being a short work out

I'm not in the UK and I never got past step 1 but I love this program. I hate running and old myself it would be every other day, bu after a while I was actually itching to run and went every day!

Stupid as it sounds, I quit because my new running shoes got tons of black printer ink spilled all over them and I hated the way they looked so much I just quit using them and quit running. Been meaning to pick it back up again, definitely recommend this to anyone.

Just started Week 2 yesterday. I did it on the treadmill at the gym...as the weather was a bit dreary last night. Benefits: the brisk walk stayed brisk, I didn't have to listen to the last 5 minutes of the podcast (the music really doesn't suit me, but hey, it's only 3 times right!) and I could go straight into doing some weight training after. Dis-benefits: I'm sure I'm running faster outside, rather than the constant speed of the treadmill...as I found the 90 seconds run quite easy. Maybe I need to up the speed tomorrow in the run segments.

I just did week 4 day 2 today, I've got behind. It was hard again. BOOOO!

Will re do it tomorrow, and then hopefully be onto Week 5 on Thursday. No way am I ready for week 5 day 3 though, wish I could get over the mental block, but don't know how!

AlmostMe Well done on week 2day 1, nothing wrong with it being easier! Although, the reasons you give are why I'm determined to do the programme outdoors, even if it means getting drenched like today! Because, I want to be able to run an outdoor 5K at the end of it, and would hate to think I've got there on the treadmill, but then throw in real terrain elements and not be able to manage. But, I do like the idea of knowing how fast and how far I'm going. I really should get my gym induction so I at least have the option. I'm already a member but only use the classes and pool so have never had reason for an induction.

Sally, thanks for stopping by :)

Danielle19850, how's the new route working out? I hope to put mine to the test properly tomorrow, if I get put early enough, its not one I want to be doing in the middle of the day!

Just finished week 2 today! Woo-hoo. Again in gym. Hey, it was raining! But it also meant I rolled straight into weight-lifting. Yay!

Looking forward to starting Week 3 on Wednesday.

Week four done. Found it tough all three times. I've got a major mental barrier I have to overcome before I'll ever complete that week 5 day 3 run. I know by bigging it up in my mind I'm really not helping myself. But, we'll see how day 1 & 2 go on week 5 first, and then I'll give it my best shot!

Well done on finishing week 2 almost me! When I was out in the swirling rain and bitter wind this morning at 6.40am I certainly wished I could have been doing it in the gym!

Ugghh....I have a cold. So I have started week 3 yet. If it takes me a few days to recover, so I do one more week 2 when I get back. I didn't exercise yesterday and it doesn't look like I'm going anywhere today either :-( I am setting up the wii-fit though but not sure how much I'll get through.

Hope you're feeling better soon almostme. You do right not trying to do too much when you're under the weather.

Week5 Day2 done this morning, and it was great. Really REALLY hoping I can manage the beast that is week 5 day 3 on Tuesday!

Hi Roo

I did this last year. But I was still the size I am now. I managed to get to the point where I could jog for 40 mins. It was a slow jog but still a jog. Anyway I did my knee in and my body kind of packed up abit.

I was too embrassed to go out with people seeing me, so I was going out at 5.30am. I guess it got too much.

I would love to get back to it. Its one of my plans. Drop a few stone, so its easier on my knees and I have the confidence to run outside infront of people. I actually loved jogging once I could do it and it not kill me lol.

Respect to anyone doing this programme!

Debs

Hope it's OK to share this link http://www.walkjogrun.net/, a great tool for searching for jogging routes close to you, or plotting and sharing your own :)

I did the first day of week 3 yesterday despite a bit of lingering cold. Each new week I dread and each time it's not so bad.

Week 5 day 3 IN THE BAG!!!! Even when I felt like giving up, all I had to do was think about having to come back here and admit I gave in, I mean, it just wasn't like I was really struggling or anything, it was all in my head, so I kept on and I did it, WHOOOOOOOPPPPPP!!!!

Bring on week 6, although I broke my headphones when I got home today, so can't do anymore until I get hold of some new ones, so will likely be Saturday before I start week 6, but who cares? Now, anything is possible!

Congrats to you TakingControl - I know you were worried about it!

Alright! I finished Week 3 on Friday and did the first run of Week 4 today. I keep dreading the new weeks and they keep being not so bad. :-) Maybe I'm not running fast enough. Since I've switched to the treadmill so I can go straight into my resistance training - I'll up my speed a little bit on Tuesday.

Plus - when running about with my son - it's so much easier! Not as easy as I'd like. But easier!

Oh dear. I kinda took 3 weeks off. I did week 1 no problem, lovely weather and actually wanted to go out. Then the following Monday I spent the day with my head down the toilet, could barely stand let alone run. Weather went down hill and couldn't face running in the rain, then I went to stay with my mum for a week, then I just really didn't feel like it. Started back on week 1 again today. Gotta keep in my head I am running for daddy.

How do you guys stay motivated and those who don't have access to a treadmill and have to run properly outside, what do you do on the days that it rains? Do you treat yourself to a day off, do you do some other indoor exercise or do you just face the fact that you are gonna get wet?

The drizzle and stretching
 

Roobear I have totally wimped out and gone into the gym for treadmill. But there's really no excuse. A little rain wont hurt you. I send my boy out to rugby in the rain and I stand around in the rain myself for that.

I'm going away next week so will have to run in whatever the weather throws at me.

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I finished week 4 - hurray! And have started the 'dreaded' week 5. And find that I'm dreading it. Or at least the 20 minute run on day 3.

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STRETCHING
If I have one complaint about the NHS podcast is that there's no discussion of stretching either before or after the runs (unless I've missed it). I injured myself last summer and I'm really freaked out about re-injury. What are other people doing re. pre and post run stretches. I'm trying to do both calf and hamstring stretches before and after.