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?

It worked for me too, (ahem) 12 years ago and ended uk running a half marathon.

I lived somewhere very flat back then, but have now moved somewhere famous for its hills. I've started again, now on week 4 and goodness I'm finding it a struggle and I'm always trying to plan my route so when it's a hill I'll be on a rest break.

I'm a bit paralysed about how to move on-do I just walk the hills if I can't run them and then carry on running as soon as I'm able, or should I just drive 15 minutes until I can get to somewhere flatter?

Also, I find that despite telling myself 'i can do this' or 'its only 30 more seconds, come on', my legs just stop 🛑 all on their own accord! Is this a listen to your body and walk for a bit situation, or once my legs have stopped, do I try to make them go again?

Any advice most welcome, thankyou

Literally couldn’t run for 60s when I started. I was so despondent that I just wouldn’t be able to do it, and had a few false starts...but my motivator was the fact that my mum in her mid-sixties was doing it at the same time and succeeding so I pushed on. We ran a 5k race together about 6 months after starting and a 10k a few months after that. I’d call myself a runner now, 3-4 times a week and I it is still hard work, but I have moments are pure joy when I hop out in a sunny day with my music on, or if I’m cruising down a gentle slope with the wind cooling me down!

The thing that really helped my pace was when I signed up for parkrun - the faster runners really dragged me round. I’ve really missed it during lockdown 😢

I did it in lockdown cos I needed to get some exercise and I needed a break from the house. I didn’t enjoy it but i soldiered on. I kept telling myself that I was doing this for my health. I got to the end of the program and was doing about 4.2km in 30 minutes. Since then, I’ve been out 2 or 3 times every week. Some days, I only do 20 minutes, other days, I do 5km. My pace has improved without me trying to go any faster. My best time to do 5km is 33 minutes. That seemed unachievable to me when I finished doing week 9. And I think I am starting to enjoy it 🤣

I'm in week seven and ran for 25 mins :)
I also never thought I could, but I can! Good luck!

@Just2MoreSeasons if you find the hills a struggle just slow down for a bit.

@Springquartet I just did every other day most of the way through, though allowed myself an extra rest day when I needed it - once for heavy rain, once because we'd been for a long walk. And in weeks 7 and 8 I have found that extra day gives my muscles a bit more recovery time which actually lets me run better the following day.

Yes. Started it with two (mended) broken ankles and DVT. Couldn't run for more than 30 seconds.

First half marathon coming up in November
Several 10/12/14k races under my belt.

I'm a bit paralysed about how to move on-do I just walk the hills if I can't run them and then carry on running as soon as I'm able

You run the hills, just a bit more slowly if you need to. Unless they're actually un-runnable (ie you live in the Lake District and your "hill" is a rocky mountain that you have to ascend on hands and knees)... Presuming that's not the case, you should think of hills as "mounds of opportunity" because what goes up, must come down! When you hit a hill, keep the same perceived effort going, even if the pace is slower. You'll soon improve.
I also live somewhere famous for its hills and do all my runs on undulating landscapes. It's v good for building strength more quickly.

Yes. I couldn't run 60seconds at week one i had to keep stopping. Now I am on week 4 and yesterday did the 5min run which felt OK. Didn't feel too bad. Stick with it and remember rest days. You can do it.

It is easier with no hills. If they are too daunting can you drive anywhere flatter to run. Round lakes are good and always flat and pretty too.

Don't give up

Go back to the hill when your managing the flat easily.

Yes!! I am on week 7 run 3 and can run 25 minutes without stopping which is almost 4.5k for me now. My app keeps stopping during my runs now though so I've stopped using it and started using Strava but it's got me from only running 40-60 seconds to this. Its brilliant!! Keep going!

It works!! I began in lockdown & I ran my first 5k last weekend. Just keep going, that’s the hard part.

actually it's much better for your joints to run up and walk down.
hills are also great for hit/intervals once you have cracked the 5k/half hour and want to become faster

It definitely works. I started couch to 5k at age 50 and completed the course in 9 weeks, and was running 30 mins without stopping. I absolutely loved it and found it really helped my mental health.
Sadly I have had to stop as my knees hurt afterwards and I am worried about doing permanent damage to them.
I have to say - my knees have never been the same since I started couch 2 5k - something they don't warn you about!
Try it though - what have you got to lose?

I thought it did my knees in because I took it up later in life but I am wondering if Justkeeprollingalong has ever had bad knees as a result of running?
I really miss it and battle to keep my weight under control now I've stopped - cycling and swimming just don't give me the same buzz.

I actually find it easier to run up hills!
I’m going to work on getting my daughter to ride her bike without stabilisers so she can ride with me when the runs get longer. Lots to look forward to!

Just graduated the programme today! Like others, I wanted a challenge in lockdown and had been talking about doing this for ages so thought I’d get out there and just get on with it. It’s hard work but I ran 4.5km today in 31 mins so not too far away from the magic 5k!

Would recommend following the programme and be disciplined about going 3 times a week! Good luck!

My Sil and I have been running since early june but not following the c25k programme but a general goal of reaching 5k. We started with 1.5mile route and would have to stop and walk many times and I was very puffed out by the end. Now can run that with ease and go further, managed 5k a couple times. We prefer to run in the rain/cooler days as hot/warm summer days make it much harder.

I never ran before this year and I am not sold on it yet but I seen an improvement on my lung capacity within 4 weeks which is half the battle imo.

I did it - ran 5K at the end of it - realised that the reason I never ran before was because I hate running and doing this didn't change that - never ran again

I’m week 5, day 3 and I’m now going “this is so easy!” So yeah it works!

Yep, couldn't run for a minute in first week . By end could run for 30nins and I'm a 40 something chubby

Yes, yes it absolutely 100% does.

I did C25K with my son. I struggled to run for a minute the first week. I stuck it out and amazed myself.

I can now run quite easily for 30 minutes, albeit at a snails pace, even after not doing much over winter I found I could get back to it.

Yes it does. Last year I was I hospital for nearly 4 months I a off so lost a lot of muscle tone and I've been a smoker for 30 years (still am, I know) and post menopausal. I started in March and I could not run (ha) for 90 seconds. I was walking fit (have a dog) but had not run since my early teens.

But I carried on and...it works. This morning I ran a hilly 4K without much effort at all and every other day I run about 5k. I even did 5k in 29 minutes which was quite astonishing.

My top tips are

1. Get some proper running trainers. I did the first 7 weeks with an old beat up pair and had a lot of hip pain. I knew from an old running gait analysis (if you can get one, do it - really worth it) that I over pronate so got some (expensive but worth every penny) specific ones from ASICS. I now run knowing I'm not injuring myself with the wrong shoes. It made such a huge difference to my comfort that I wish I'd done it right from the start. They are super comfy for just wearing to walk in too.

1. Proper sports bra. I'm only a D cup but I cannot run even for a minute without one

1. Yoga has been the game changer for me - specifically yoga with Adrianne, runners yoga. So much of your running gait is based on having flexibility in your hips. I did not know this! I also do her yoga for equestrians (I ride) and I'd say that's actually made an even bigger difference. Having a stable core and lower back has made me run faster and the weird thing is I find it easier and more efficient to run faster- and by faster I mean taking longer strides.

1. Pay attention to your form when running - heal time toe, not running on your toes, upright body and sort of run from your core.

5 months in and rather than feeling like a fake runner/shambles I feel like a real runner. Proper running shorts (with secure pocket for phone) and proper running headphones. Normally I'm all the gear and no idea, did it the other way round this time.

I have not lost a single kg! But to be fair I was slim anyway just deeply unfit.

I've got muscles in my legs now and most of all I am as fit as my 9 year old daughter. I can keep up with her (she's very active) and it's just marvellous.

I'm so so glad I did it and I'll always run now. Never going to win any races, but the joy of being outside and knowing I'm fit is amazing. Really!

Keep it up, it's little baby steps (and a few massive ones) and just sometimes you get to run down a long gentle hill and feel briefly like Paula Radcliffe. It's brief but it's excellent fun.

Now I never thought I'd say that in a million years.

Thanks everyone-especially @fellrunner 85, @whenwillthemasddnessend, @fellrunner85
I did week 5 run 2 today though I did plan my route to avoid most hills with lists of down hill running
I think the problem with me keeping the same level of energy up hill and going a bit slower as that I’m already going slowly , so that just makes me walk!
I think I’ll drive to a flat spot and do today’s run again at the weekend.
Loving listening to everyone’s running chat. Keep it up everyone

And yes, like everyone said. If you think you are going too slow. Slow down!

another thing in addition to the above:

(some) women tend to walk and run with feet close together. that can cause issues with hip or knees.
try to align the ankle with knee and hip.