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?

[quote allyouneedis]@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![/quote]
Me and my DD need this so I won't be stopping. I've always wanted to be able to run. I'd love to get to the point of running a 10k one day. Good luck for Monday x

Definitely! I started with c25k after 30 years as a couch potato and I’ve never looked back .
Stick with it 👍🏻

Yes, it definitely does work. I was a completely non-runner when it did it the first time. I ran two half marathons about 6 and then 9 months after I did it. I've done it again during lockdown (after not running for nearly 10 years) and I can now easily run 5K and plan to keep going again back up to 10-13 mile runs.

I'm loving reading these positive posts!

I'm very over weight (over 17st and very unfit. I'm on week 3. Week 1 day 2 nearly killed me! It was even worse than day 1! My legs felt like lead after only my second 1 minute run! I've persevered, I did week 2 twice. I'm now on week 3. It's challenging but so satisfying seeing the improvement! I can't believe that less than a month ago I struggled running for 60 seconds!

Keep at it OP! If I can do it literally anyone can!

It worked for me!
But it took me longer than 9 weeks

Since finishing it I built up to a 10k and then to a half marathon!
The progression from 10k to half marathon I actually found easier than building to 5k.

I think it works best if you are consistent (if you have too many days off in a row, you make it more difficult for yourself) but also if you listen to your body: any funny niggles in your legs etc should be taken seriously to avoid developing problems like shin splints (which will set your running back while you recover and can be very demoralising).

I found running for 90 seconds horrible when I started. Hated it sometimes.
But I went for a 9 mile run yesterday! I now find myself saying things like "just going for a short run - only about 3 miles or so" and it still amazes me.
My overall fitness has improved massively and its had an impact on my self esteem too - it was difficult, I did it anyway, and I saw results. Sounds super cheesy but I am proud of myself!
I am still rather slow but I now like running and I find running longer distances particulaly rewarding. Being able to cover distances I'd normally drive using just my own feet is very satisfying.
I still use the c25k app sometimes but I jog when she says to walk, and run faster when she says to run.

Hang in there! These replies have inspired me to try...
Which is the best app or website to follow the C25K??

I have learnt that 5 minutes of stretching before the initial warm up walk really helps prevent lead legs!

Yes it definitely works ! Turned me from unfit couch potato in to a runner 10 years ago - I did my first half marathon 6 months later.

It’s brilliant as builds up all the muscles in your legs gradually so you don’t get shin splints, whilst the chunks of running / walking time make it manageable and achievable

Stick with it - you’ll be joining a running club by the end of it !!

@Beachcomber74 I use an app called 5k runner. It's a yellow background with black writing. To be able to unlock all the weeks it costs £10 but it was money well spent. However I've since learnt the bbc do a free version.

When the app woman gives me motivational comments I like to tell her to Fuck Off as I try not to collapse while running

I like the BBC One You Couch25K, with Jo Whiley’s voice.

TVM @rumblingtumtum at least you are able to speak when you run which is a good sign!
Will check that out.

Week six lost 6 lb and running 20 mins without stopping I'm pleased I started.

I’ve found not listening to music helps. I started with the podcast voiced by Laura and the accompanying music. I’m not a very musical person and I got bored and spent my time thinking, “Just get as far as that tree,” etc, which meant I was thinking a lot about the running and how hard it was. I’ve swapped to various other talk podcasts on subjects I find interesting, and that helps me pass the time and not focus too much on the act of running.

I’m using the NHS one, which is free.

If I can do it, you all can!

I am 55 s as Mx have never run before. I had a complete block/hatred of the idea!

But at the start of lockdown I decided to challenge myself and I did it and can run 5k in 30 mins

Thank you all, having read all the comments I am downloading the couch to 5k app! I am a bit apprehensive about wearing my over ear headphones...but the in ear ones keep falling out, I must have oddly shaped ear holes!!

yes if you actually do it all.
If you get stuck on a week, ie you are suposed to run 2 minutes and you can't, then repeat that week until you can do it, then move on.

I did it a few years ago, I can still remember the thrill of the first time I ran 5km. I went on to run 5 km 2 or 3 x per week, and even moved on to run 7 and 10 km.

I never made it in 30 minutes, my first was about 42, and the fastest I ever did was about 32. But I didn't care!

Then I hurt my knee.
Now I walk!

I am hoping that it does, as I started week 1 on Sunday. One thing that I'm not sure about is how to space out the sessions? This week will be fine, as I am on run 3 tomorrow..

If I leave a day's gap before starting next week, I'll begin on Saturday, but if I leave just a day's gap between, I will then have completed all three runs by Wednesday. What does everyone else do?

I started with the free app but found it would pause mid run and I'd have to start again. Might be my old phone, or because I'm super rural. Even Strava is glitchy in my area.
I use the free podcasts with Laura and music, but would like ideas for when I've done week 9.

I couldn’t get past week 4, tried it over and over then got a chest infection and stopped.

OH absolutely loved it and maintained it was the best thing he could have done for his mental health.

Not sure if that answers your question though

@Theimpossiblegirl that is really true actually thanks!

I struggled with running for years. I did the c25k 4 years ago. Now, I run 10 miles once a week, 10k twice a week and a half marathon every other week. Love running now!

@Springquartet

I am hoping that it does, as I started week 1 on Sunday. One thing that I'm not sure about is how to space out the sessions? This week will be fine, as I am on run 3 tomorrow..

If I leave a day's gap before starting next week, I'll begin on Saturday, but if I leave just a day's gap between, I will then have completed all three runs by Wednesday. What does everyone else do?

I run every second day regardless of what day it is.

I run Monday weds fri and have weekends off

I started during lockdown and am now up to about 6.5km, working (slowly) towards 10km. I desperately needed it during lockdown because I have three small children and I just needed an excuse to have thirty minutes to myself, listening to a podcast, without anyone asking me for anything.

I don’t want to exaggerate and say it’s changed my life, because I think it’s too early for that, but it is incredibly important to me now. I run on Tuesdays, Thursdays and Sundays. Yesterday I was in an awful mood and had pretty much decided I wouldn’t go, but then I realised that my mood meant it was even more important that I go. And I was right. I had a good run and felt better than ever.

And here’s the biggest thing for me: I’m overweight and incredibly unhappy with my body. I hate how I look, but I’m still bfing my youngest and just can’t seem to lose weight while I am. But for the first time, I’m doing exercise because it’s good for my brain, not because I want to lose weight. The motivation is totally different now, so I don’t feel cross if I struggle or don’t make it as far as I’d like. I’m doing this because it’s my time. I’m fat, but I can run, and I do.