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 works. I did it with a BMI of 39. I had an op and had to stop but did it again and then ran a half marathon 3 months later. I’ve now done 3 half marathons.

Do it!

Can someone link me to it please??

I'm in week 7 and can run 25 minutes now. It really does work and I'm 50 and unfit.

@twentiethcentury

www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/

It's available on lots of other websites too.

The NHS has an app which is really easy to use.

And for a bit of variety, the training app of Zombies!Run! is very similar

@emdrneeded

In my fifties. Carrying a couple of stone more than I should. Did it a couple of years ago and then health stuff got in the way. I have MS and lazyitis which isn't a good combo. I hum'd and ha'd about doing it in lockdown but found chocolate more appealing. Then thought "fuck it" and started it up again . I've just finished it. It helps massively with just feeling better. I'm not as lean and limber as I would like to be but I'm better than I was. It actually gives me a buzz and lifts my mood. I have Sarah Millican as the voice option. She's great and I never used to like her.
I've been doing the 25 minute ones as my regular runs now (week 7?) and occasionally run for longer.
I wish they'd had it 20 years ago.

Absolutely works 100%. I never ever ran and started c25k very half-heartedly, not being able to imagine ever running 1k, let alone 5! But I did it a few years ago and I run for fun now! Have also done 10k races and a couple of half marathons. Go for it!

I used the NHS app.

I did it - and in week 1 I also couldn't imagine getting to 5K. But I did. You can always repeat weeks until you get there. Recently I redid it with my 13YO and 9YO but I'm not sure either of them would have done it aged 5.

only two of us it doesn't work for then......?

Hiya, I am on week 6 and did my first 25 Mon run today! Weirder still - I loved it...

When you say you can't run for more than three minutes, @Silverstar2 ...what happens at 3 minutes? Do you feel sick? Out of breath? Heavy legs? Because that's very normal and that's how we all feel when we start. You just have to push through it.

And that feeling of "I'm going to have to stop or I'll die" never really goes away, it just starts taking longer and longer to get there.

I used to feel like that after a minute of a slow jog; now it kicks in at around mile 24 of a marathon. It's all relative, and it's all about overcoming the mental block. When it comes to running, the biggest barrier for most people is definitely your mind.

Yes, I did it last year aged 56 and quite unfit. I absolutely loved it. Had to stop running for a bit due to plantar fasciitis but intend to do it again.

Everything just hurts. My calves, knees etc. It's ok, I have accepted that running is just not for me. I have tried so many times. I do other exercise instead.

I just started it on Monday, Im 50 and on wk1 run 2. Never run before but have done lots of walking during lockdown and before. So far so good, I hope I can keep going as I have form for abandoning things in the middle. I am looking forward to the next one on Friday.

Just did wk6 run 2 with DS13, he has good and bad days (yesterday was a bad day, today a good one). He seems happy to keep it up, I just hope he'll want to continue beyond graduation!

'I think the 5k is a bit misleading. 30 mins for 5k is slightly too fast for a beginner, in my opinion.'

Agree, I have been doing 5k for several years. Still takes about 35 mins, but I only run once or twice a week and am not that bothered about times. I just want to move and sweat.

I know loads of people who've done it, and the local C25K groups near us all tend to 'celebrate' reaching the end by coming to Parkrun where they are heartily cheered on by everyone :)

The genius of it seems to be you can manage the week you’re in however daunting the next week looks. I’m only on week 4 and I am doing 4 runs on alternate days before moving on, rather than 3. Psychologically giving myself permission to repeat runs until I am coping with that week’s level has taken the pressure off. I am really REALLY not a natural runner, (like a woman stampede) and I don’t expect to transform into some gazelle like figure by the end but I am enjoying doing something positive.

I'm only getting to about 3.8 km in my runs I'm only week 7. Really can't see getting to 5 k but that will be next goal to improve times.

The heat isn't helping progress though. Even at 8am today it was boiling!!! Herts!

I used to do park run once a week but ended up injured (probably because it was the only exercise I was doing). I started C-5K in Autumn, but it petered around wk 6 - my pelvic floor started feeling heavy on those longer runs and I was worried I was damaging it.
I'm now trying again - am on wk 4, but rather than just doing c - 5k I'm alternating - day 1-run, day 2 Joe Wicks to build strength and day 3 yoga or Pilates to stabilise my core.
Am pleased to hear others found week 6 a big jump. This time I'm going to take wk 5/6 slowly.
Am wondering if I should do all of week 5 twice, then all of wk 6 twice OR repeat each run before moving on to the next one (so wk 5 run 1 twice, wk 5 run 2 twice and so in). Would welcome any advice.

I think the 5k is a bit misleading. 30 mins for 5k is slightly too fast for a beginner, in my opinion

Agree, I have been doing 5k for several years. Still takes about 35 mins, but I only run once or twice a week and am not that bothered about times. I just want to move and sweat

Apologies for conflating two posters here, but they are both correct. I first did C25K 4 years ago (I was also 4 stone overweight - was doing MFP at the same time) with the support of a sports physio. I've had 3 ops on one of my knees because of cartilage wear, but she assured me I could run if I wanted to. And it changed my life.

But - and this is important - there is no time limit for completing your first 5K at the end of the C25K programme. My mantra has been, and continues to be, "I'll never be fast". And I won't be. I'm around a 35 minute 5K these days. And that's fine. I'd be happy with anything under 40 minutes!

So for those who are thinking if you post anything over 30 mins for a 5K you've failed in some way - you haven't! You just have to find the pace for you. Moving at all is better than not moving at all. Even if you still do a bit of walking in the middle, you're still succeeding!

I would also recommend the NHS 'C25K graduate programmes' - they all have pacing tracks to run to, so you don't need to do anything other than 'run to the beat': one is just a longer run, one is a shorter 'speed interval' run (about 27 mins) and one is a longer 'stamina building' run (about 45 minutes) with the 'lovely Laura' who will keep you motivated. And she will encourage you, even if you find it hard at first. It's nice to have the extra companionship after the ultra-supported C25K programmes too.

56, slightly overweight.

I do my 5k in 39 minutes.

Very happy with that time & it's stayed consistent.

As said
5 km.in 30 km is an ideal perhaps for younger fitter runner...for older or new to runming keep going adding extra minutes each werk til you hit 40 or 45 minutes and 5k. And if it takes longer so what. Adfjng more minutes gradually helps avod injury

I read somewhere that there were originally distance and time versions and the distance one built up to 5k, but the time based one worked better at getting people running, I think because it adapts better to different levels of fitness.

I do think that, while lots of - even most - people won't make 5k in 30 mins at the end of c25k, let's not go too far the other way and make out 5k in 30 mins is some sort of unachievable, fast, run.

In reality, lots of c25k graduates can and will go much quicker.

The average Parkrun finish time, for example, is just under 34 mins - but that includes walkers, children, and others who aren't running. You'd expect most people who'd completed c25k to be quicker than that.

(Caveat - I wasn't quicker than that when I finished c25k. My first parkrun was 31:30 ish. But I've got a lot faster since, as most c25k graduates will).