Does couch 25k actually work?

[JizzPigeon22]

I’ve just finished week one and can’t imagine for a second being able to run for half an hour after just 9 weeks!
Aibu to think this is a big con and I’m going to be disappointed? Currently doing it with my 5 year old and having a lot of fun but worrying ahead of time
Has anyone done it and want to share their running success stories?

I’m doing it now- I have reached Week 4 Run 3, so quite a way to go yet. I’m in my mid 50s and haven’t run, or done exercise, since school. I was very unfit. Week 1 even I found difficult. But I’m impressed how I’m managing. I’m going very slowly. I don’t expect to be able to run 5k by the end but hope to run continuously for 30 mins.

I did C25k two years ago as a completely unsporty, middle aged woman. I had a total epiphany about week 6 when I realised, actually I can do this! Have been totally and utterly in love with running ever since. It’s without doubt the highlight of my day. I still revel in the feeling of being capable and fit (and I’m not speedster, but my endurance is good). I have done numerous races including just the one Half.

My top tip is slow down! However slowly you think you are going, you are still probably going to fast, and especially if you are running with your daughter (children always seem to hare off with no concept of pacing themselves). Slow down! And then remind yourself to slow down again! Especially if you are thinking that you might need to stop.

You’ll actually do your long term fitness more good to run at an easy pace, than run too hard and wind yourself. You can start adding the speed workouts later

It definitely works if you don’t give up ! Rather than work harder, just run slower - running too fast is very common at our running club c25k programme and we just have to tell people to slow down a gear. They frequently set off like its a 100m sprint on sports day ..either that or they go into attack mode and set off too fast.

You also need to bear in mind that the training is not only physical, but mental too. You’ll learn how to ignore that voice that tells you it wants to stop because it hurts. If you’re struggling just run to the next lampost/ drive/ puddle one at a time. Think about what you’re going to have for tea...anything to distract yourself. As you proceed through the weeks don’t let the mental gremlins tell you that you won’t be able to do the next week, just reflect on all the previous runs you were worried about ...and then completed.

Good Luck !

Oh and yes as others have said it really is misnamed as in all likelihood you’ll be doing “couch to 30 minutes”.

You’re a pretty rare newbie runner if you can hit 5k in 30 minutes straight off, although I personally believe pretty much everyone can get sooner or later.

Worked for me, took 2 attempts mind a year apart! I could run for 30 mins at week 9 (and I found week 1 ridiculously hard initially!) 😂 You do need to keep running afterwards to stick to the 30 minutes but it is do-able! Good luck!

I started it at 42 as a complete no sport ever person and now three years on I run two miles every day.

Yeah absolutely works for the majority of people.

Some people just don’t take to running so for them maybe it doesn’t - I for instance cannot swim to save my life. I just don’t seem to have the rhythm for it. Running is my thing.

Just stick to the plan, dont overthink it or complicate it. Put your kit on and go for the runs as prescribed.

It’s a extremely popular and successful plan for a reason!

Hi. I started C25K today with my daughter. I'm overweight and my daughter has been exercising enough since lockdown so thought doing it together might be good.

I've tried it before but only got to the end of week 2. Can I ask if your weight made a difference? I'm very unfit, 5ft 2 and weighing around 14st now. I just feel I'm kidding myself a little bit. Anyone a similar size to me managed to complete it?

Yes
Week one I couldn’t run for 60 seconds. Couldn’t imagine I’d ever run for a minute let alone 30mins, but I stuck with it and I’m amazed. I’ve now decided to start again at the beginning and improve my speed and stamina before I try to run any further. I ‘shuffle’ rather than run, but I still put those trainers on three times a week.
Today I saw a friend that I haven’t seen since before lockdown (I started c25k during lockdown) and she commented how well I looked. I haven’t lost weight, but I’ve definitely toned a bit. My calves are bigger than ever and in the past this would have put me off, but I’m nearly 50. I don’t need to be thin, I want to be strong and fit and have healthy bones and a strong heart so those trainers will get put on and I’ll plug in to music that makes me smile (my Spotify playlist is actually called ‘smile’) and will listen to the wonderful Micheal Johnson telling me how much I’ve improved.
I’ve only ever done one parkrun and came in last. The lovely steward winked at me and said you’ve beaten everyone that’s at home on their sofas so we’ll done you. What an amazing comment. I can’t wait to join another parkrun once it’s possible.
Good luck OP. Keep going. You can do this.

Loving this thread! I started C25K on 1st Aug. Finished run 3 (week 1) yesterday.

Come join us!

www.mumsnet.com/Talk/exercise/3953944-more-couch-to-5k-encouragement

It’s awesome.

Running has done amazing things for me. I’ve run 2 half marathons in lock down just because I could.

I'm doing a slightly different version called zombie! Run 5k and honestly I couldnt run before at all. I'm on week 3 and cab run a full mi ute now

Oooh zombie run sounds right up my street.

Yes I am in week 4 and finding it ok! I think you just are tricked almost into thinking ‘well I ran 90 seconds so I can run 3 mins’ and I find the breathing advice etc helpful too. I really want to run 5km by the time I am 30 and without this app I can’t see it happening!

@Sunrise234
I felt like that but then realised that I have never looked at a woman running and thought she looked silly. I am either impressed or wonder where she got her leggings. So don't worry.

Yes I managed to complete it. But at a very slow pace!

This my current motivation levels ....

Definitely works. I couldn’t run for a minute in my thirties.

At age 43 I did a 10k and ran all the way round.

I’m 46 now and still running. It’s life-changing.

@fizzandchips

Yes Week one I couldn’t run for 60 seconds. Couldn’t imagine I’d ever run for a minute let alone 30mins, but I stuck with it and I’m amazed. I’ve now decided to start again at the beginning and improve my speed and stamina before I try to run any further. I ‘shuffle’ rather than run, but I still put those trainers on three times a week. Today I saw a friend that I haven’t seen since before lockdown (I started c25k during lockdown) and she commented how well I looked. I haven’t lost weight, but I’ve definitely toned a bit. My calves are bigger than ever and in the past this would have put me off, but I’m nearly 50. I don’t need to be thin, I want to be strong and fit and have healthy bones and a strong heart so those trainers will get put on and I’ll plug in to music that makes me smile (my Spotify playlist is actually called ‘smile’) and will listen to the wonderful Micheal Johnson telling me how much I’ve improved. I’ve only ever done one parkrun and came in last. The lovely steward winked at me and said you’ve beaten everyone that’s at home on their sofas so we’ll done you. What an amazing comment. I can’t wait to join another parkrun once it’s possible. Good luck OP. Keep going. You can do this.

Great post, @fizzandchips

It definitely works! I thought I would die in the first week running for 60 seconds, got to week 7 then had to stop cause I hurt my hip. Hoping to restart next week, god knows what week I’ll be starting at though.

It works! I could barely run one minute when I started. At the end I was running 30 mins comfortably but not very fast. I agree that it should be called couch to 30 mins as I found it hard to get past 2 miles at 30 mins. I broke a bone in my foot recently and haven't ran in a while plus I have eaten loads of rubbish on holiday so worried I might not be able to run 30 mins straight again . Starting on Monday again so to help me I'm going to go back to week 2/3 to see how my fitness is. Was one of the best things I ever did starting the couch to 5 k.

@MumOfDiamonds I’m 5ft 2in and 14st on a good day. I never thought I would be able to do it. I got to week 7 and had to stop because I hurt my hip ( not from running) I’m hoping to restart on Monday. You never imagine you will be able to run for 30 seconds when you start never mind 30 minutes but I got very close to it. Just take it slow and don’t give up even when you just can’t be arsed doing it cause it definitely is worth it!

Back in 2012 I had a last ditch attempt at taking up running. I had previously tried and failed 3 previous times. This was the first time I tried C25K. Before lockdown I was training for my 3rd marathon.

I am now also a running leader with my running club and coach a couple of sessions a month (well I did before lockdown) so yes it works.

Oh and before anyone says I'll never run a marathon. Yeah, I said that...

Yup, definitely works, I've done it a few times, am currently doing it with my son as his activity levels have flatlined since lockdown. I'm being mean though, we have to do 3 days of a week back to back, then he can have a day off (so we fit 2 weeks into 1). About to start week 5 tomorrow.

The only thing I would say is there's never any mention of the importance of stretching, especially after the run. I have to do quite a lot of stretching to protect my tight calves/dodgy lower back/potential hip pain on longer distances etc etc. Most injuries I've picked up have been through running, and everyone I speak to asks me if I've done enough stretching. I now know what I have to target, and make sure I build some stretching in as well.

C25k aside, I don't run that often, maybe once a week or fortnight, but I do various other exercise, and can usually run a slow 5k when the urge strikes. It's a brilliant programme to prove you really can do anything!