Couch to 5K

I started it, then fell off the wagon when I traveled over the holidays... lol.

The first week you alternate 60 seconds of jogging with 90 seconds of walking. That's it. The next week is alternating 90 seconds of jogging with 2 minutes of walking. I did just fine with it while I was doing it, and I hadn't actually exercised in a little over 2 years. Granted, I've played with my kids, but I hadn't actually worked out. I don't know if you've actually looked at the plan, but it's on their site on this page if you scroll down far enough. http://www.coolrunning.com/engine/2/2_3/181.shtml

It also says on the page that if it starts going too fast for you in the program, just stretch things out. Keep with a particular day's regimen for a couple of extra days if you need to. It really seems like it would work really well if followed through with!

As I said, I fell off the wagon. When I jumped back on, I didn't jump back onto the Couch to 5K wagon, I just jumped back on the jogging wagon and decided to use my inner recording of my husband for motivation... :) That and the fact that I wanted to trim an inch or so (or as much as I can!) before he comes home, which is SOON, YAY!!! This new wagon, I jumped in doing a 5 min warmup, 1.5 miles jogging, 5 min cool down. I know the Couch to 5K program doesn't list it, but it's ALWAYS a good idea to do a cool down walk just like you do a warmup walk. And also do POST exercise stretching as well as pre-stretching! I promise, you won't regret it!

I did it last spring. It works you into it very slowly. You will know when you get into the program if it's something you can handle. I'm 49, but not really a couch potato. I didn't really exercise prior to starting it though. And I finished a couple of 5Ks last spring/summer. I didn't have great times, but I did finish! All you can do is try!

How old are you? How active are you? Are you overweight?

I am over 50 and would never dream of it but if you are active and commit to working up to it, I bet you can. I am trying to lose wt and walked for an hour 3 times a week, then treadmill, now am starting to run in short bursts. It's all I can do for 30 mins. It's been a year!

Yes! I didn't really complete the whole thing and actually jog three miles until last year, and I still don't jog that distance non-stop on a consistent basis, but I've done many 5K races and a couple of triathlons over the past 3 years. My friends who were athletic when they were younger had an easier time actually completing the program in 9 weeks but if you're like me and have literally never been athletic, then it might take longer but the important thing is to keep trying. Week 5 is the hardest - once you get past that, it's easy again.

August is a bit hot for a run - if you can, I would try a race earlier in the summer or maybe in early September. Go ahead and sign up for something. In all races there are people who walk a bit so if you can't run the whole distance, don't worry about it. The race police aren't going to come out and shoot you on sight, kwim?

Have fun!

Hal Higdon's "How to Train" is a fantastic resource for learning how to run. And yes, beginner programs are included. I highly recommend it!

Technically, no, I didn't do Cto5K. But I did my own version. Turns out a friend was doing the legitimate Cto5K and we were at about the same point in our training...

The big keys are these:
1) GO do it. Get up and get out there.
2) Start small, but start.
3) Don't get uppity and go too fast too quickly. Even runners who have been running for a long time are supposed to stick to the 10% rule... only increase your distance by 10% per week (not per day or per run, but per WEEK). Even if your lungs can handle it, your shins, feet and other joints and ligaments may not be able to. Doing too much too soon is the quickest path to injury that will sideline you. So go slow.
4) Keep at it.

I fell ice skating December 2011, and had decided to start running a few days before my fall. I hurt my knee. Not serious damage, it was all bruising. But I was wearing a brace for a week or 10 days, taking it easy, icing it, babying it, and it was weak. By New Year's Day, I decided (with my doctor's approval--understanding that everything I did might cause some residual swelling, that over time would become less and less) to start running. I bought running shoes. I stretched and I started walking. I walked maybe a tenth of a mile (to warm up--which isn't far at all) and I began to "jog". I maybe made it .05 of a mile, before my lungs made me return to walking. So I would walk until my breathing calmed, and then go back to a slow jog... until I needed air.. and then back to walking.
Turns out, that is pretty much what Couchto5K does... you walk/jog/walk/jog, except it is more regimented. I just listened to my body and went with that.

Over the course of a week or two, I was able to job longer (quarter mile) before needing to walk. I kept my total distance to under a mile and a half the first few weeks. It wasn't long before I was able to run a mile (well, jog, lol). I eventually made it up to 3.7 miles, but I managed to irritate a nerve in my foot, and essentially gave it up last October, through the holidays. Doctor said it could take 6 months to recover, or I might never be able to get back to it and need to do something that didn't impact like running does (bicycle?).
Well, I am back in the gym and using the treadmill now. I can still make it 2 miles, when I listen to my ipod. But I would strongly recommend that IF YOU CAN, you run outside. There is NOTHING like running outside. There is no treadmill in the world that is as good. :)

Good luck. And happy running!

I don't think "anyone" can do this; health problems could interfere (so check with your doctor if you might be in this group). But my daughter, who just turned 42, recently lost close to 50 lbs. and took up running. Within a couple of months, she started running 5K's, Saturday did a 6K, and keeps improving – she is actually coming in very respectably in her age group. She's not competing against other runners so much as working to improve.

Listen to your body. Start slow and don't push so hard you hurt yourself. Too much pain, or an injury, can put a big kink in your hopes.

Let us know how you do! Wishing you every success.

Loved couch to 5K. I started the program 1.5 years ago when I was 45. It took me more then 9 weeks because there were some weeks where I just didn't have the confidence to go to the next week. I think one week I did for a month until I was up for the next level. I have never been a runner and even in High School I couldn't run around the track once. I ran my 1st 5K 4 months after I started the program and am still at it. Yesterday I ran 8 miles and am thinking of training for a half marathon. I can thank Couch to 5k for my progress and for getting me off the couch!

Actually, yes. A friend of mine did it about 3 yrs ago. She was no where near the front of the finish line but she finished. She did say she had to accept her limitations though. She ran a 2nd one and almost cut her time in half. The she had her son so out of the circuit for a while. She has been training all year for a 10K. You have 7 months ( or 6 1/2) to get ready. Time to look at what you are eating and get moving. She started by walking a lot and cutting out some of her carbs. She eats in moderation with the exception of veggies. Then she started running and added some weight training. She has a treadmill but if you don't just get outside if you can and use some hand weights or an exercise band. Also work on your endurance. She did a mini marathon with her 8 yr old last summer and said they had a lot of fun.

You totally can do it. It might seem daunting, but 5K is only 3miles and change, before you know it you'll be half way done. Before you know it, you'll be nearly finished.Just make sure that you don't "train" exclusively on a treadmill. Sidewalk, asphalt, trails, etc are harder than a treadmill, and your body, feet, and joints, need a bit of practice on that too.

Good luck to you and yours,
F. B.

I ran a 5 k last May after training with 5k101 podcasts. It was great! And I was in the top half of runners for my age group. And I am not a runner. I started to do it again this fall, but I wiped out on a black walnut in October and my ankle is still not right, so I think I'm done running.

I did it. I felt such accomplishment to run a 5k. I will say i get really bad shin splints, so i take it a little slower and would do each week twice. I started with the program on paper and then found the podcasts in itunes. Ive actually just started it again. Good luck

Yes! I have never been a runner. So I decided to try it last September. I completed the program in 8 weeks. I even did a 5k run before I finished training. It was such a great feeling to finish the program and a 5k! I am still running now three to four times a week. I love it (which I never expected). You can do it!