C25K

[Otistheowl]

I'm a complete beginnen, starting tomorrow, anyone want to join me?
The goal is fitness, although weight loss would be an added bonus.
I've a young family so time and motivation are my biggest obstacles but am determined.
Join me!

...already slightly blown away by the footstrike! Have never understood how the hell you're meant to land NOT on your heel.

Have had a week and a half off, no childcare, but managed to get to the gym today. Was due to do w7r1, and thought I'd just give it a go and if I failed I'd just go back a week next session....but I survived!!! Woohoo!!!

I think by going really slowly with very small strides...might look bizarre sand feel a bit silly but it makes it so much more doable/enjoyable!!!

Evening everyone! I've officially graduated C25K ... with a very hot 30 minute run on holiday in Greece. I was slower than ever, and so pleased to reach the end of 30 minutes - I then still had a 10 minute walk back to my hotel because I hadn't got quite as far as I thought I would

Those of you starting out on your journey, you CAN do this. Go slow, but keep going. Tell yourself you CAN run, you CAN finish. And before you know it, you'll be running for longer and finding yourself going further. Good luck and enjoy it!

Considering starting but I am quite overweight and completely unfit... Can I really start this???? Am I too unfit? Worried I will injure myself.

Have you gone any further than considering it yet arwenearlythereyet? You can download the podcasts here or the app here

Literally anyone can complete C25K, it's a great program. Depending on how unfit you are (I bet your not as unfit as you imagine) you might want to start with a commitment to walk 5km at least 3 times a week.

Find yourself a route that is about 5km (most phones can track walks using their health apps) and set aside at least 3 days/times that you walk every week. It's easier to stick to if you have a weekly routine. Also try to pick a route that (when ready) you would be happy to run. So not you hilly or busy for example.

Having done zero exercise for 20-odd years, my BMI was 38 when I committed to walking 5km every day. Then my BMI was 35 when I started C25K - that is well into the obese category. Four months from finishing C25K I now run around 50km every week.

I thought I might share my own target sheet (see attached) to show you it is possible, no matter how unfit you think you are. The blue text are my exercise challenges and the green text my exercise achievements.

Do it!

...already slightly blown away by the footstrike! Have never understood how the hell you're meant to land NOT on your heel.

You don't need to do that technique to run, even if unfit. I never did. Laura, the coach on the C25K podcasts, does some great teaching on how to run efficiently through the the C25K programe. She will teach you about rounded foot pavements, head still and not moving up and down, shoulders and chest relaxed and no up/down movement. There are loads of ways.

You'll also be trained through the podcast how to pace. You are constantly being told to slow down. It's all about finding a pace that means you can finish. The main barrier to completing C25K for most people is when they cannot learn to slow their running pace enough.

That and the psychology of it. More than half of being able to run comes down to your mind rather than your physical ability.

So you can "just run". The first week involves eight 1 minute runs, with walk breaks between each run. All you need to remember is:

• Start much slower than you think you should.
• Stay with a slow paced, light jog, through to the end. Your pace will naturally increase with your ability.
• You can do this. You will do it. Make your inner voice positive.

amy85 - well done, that's awesome!

DropZoneOne - fantastic. It shows some mega diligence to run on holiday, that's amazing.

How are you comparing the feeling on graduating to the feeling of completing the W5R3 20 minute run?

I remember posting to you when you were worried about doing the 20 min run. When I did C25K, the feeling on completing that W5R3 run was more euphoric than graduating W9R3. I think it's because I went into W5 thinking "I'm never going to do this". Whereas by W9 I absolutely knew I was going to do it, so it was just a matter of going through the motions to complete it.

What are your running plans post C25K?

Fate I had been so worried about week 5, because I'd got to that point before and not completed, so I knew it was coming again! That, and the following week at 25 minutes were my highlights.

After that, it was relatively easy to add another couple of minutes, then a couple more. So I'd agree, the graduating bit wasn't the fanfare and confetti cannon I expected!

Haven't formalised any plans yet, I've just run my second park run - it's a tough course though so the running isn't fun although it's very friendly.

My DH is in the first few weeks post C25K at the minute. He's just running his 5km about 5 times a week. He's said he wants to feel comfortable with his 5km on a few different routes before deciding if he wants to up the distance or not.

Hi All .. I'm happy today !! Started W7R1 last week ... failed miserably !! Was so discouraged. But this morning I'm back from completing it and running through the cool down and then one more minute !! Put on some positive music and just seemed to settle into a nice steady pace ... DP away .. he likes to come with me but I think I'm a solo runner !!!!!

Well done Ali!

I'm a fellow solo runner. My DH has recently completed C25K and now runs his 5k most days. But we absolutely can't run together. At weekends we have you plan our time so we both get chance to go on our runs ("I want to hold first thing in the morning tomorrow, so you'll need to go later").

I don't like having to set my pace according to someone else. Or there is this feeling that I have to 'perform' in some way when running with someone else, that I can't just have an easy run at an enjoyable pace.

By week 7 you are definitely a Proper Runner - no more walk breaks. Just keep your pace low at the start. You'll do it!

W5r1 done with added whining by dd who is incapable of running as slowly as I do!!!

Just wanted to say thanks to all for a really supportive thread. I was scared of attempting W4R1 today as it seemed such a step up from week3, but came on here yesterday to read through everyone's advice and managed it this morning, so feeling very proud of myself! Just need to lose some weight, sort out my house and be more patient with my kids and I'll be perfect!

Great news CanIKondo, and welcome to our online running club! You are right to be proud of yourself. The jumps in Weeks 4, 5 and 6 are big but you just need to trust the program. It's well tested and researched that the levels of progress in C25K are spot on.

It's sell about thinking you can't do it, then realising that in fact you can do it. It's all in the mind. Just slow down and you will do it.

It's all*...

Interestingly just looked at my next run (w5r2) ...it says jog 3/4 mile or 8 mins, walk 1/2 mile or 5 mins jog 3/4 or 8 mins...which suggests a jogging pace basically identical to walking pace...:

I'm not sure where those distances come from PetraDelphiki, you must not be using the official NHS C25K program.

There are lots of apps that copy the program, but the official NHS C25K app and podcasts do not mention distance at all. This is specifically because everyone's pace is different.

I would only recommend the podcasts or app here:

Official C25K podcasts from the NHS website

Official C25K app from the NHS website

For Week 5 it is:

• Run 1:brisk 5-minute warm-up walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.
• Run 2:brisk 5-minute warm-up walk, then 8 minutes running, 5 minutes walking, 8 minutes running.
• Run 3:brisk 5-minute warm-up walk, then 20 minutes running, with no walking.

Yes same minutes numbers just with added distance suggestions (which I’m ignoring) I think it’s the zen labs app...

Does that mean you miss out on all the coaching that comes with the official app?

I've not used any of the non-official ones. But the script used by the celebrities in the NHS one gives loads of coaching tips on things like foot placement, keeping your head/shoulders still, breathing and most importantly managing your pace. The actual teaching you how to run is what makes it successful.

Does the zen one give coaching? Or just "Run now... walk now..." or similar?

Evening, popping in as I started C25K last year (November-ish time?) and got to week 7 before I got flu and it all fell apart! Started back at the beginning with W1R1 tonight and already feel so much better. Going to be out Mon, Weds and Fri so hoping that joining in on here will be my motivation when it's cold, wet and windy!

Am going to try the nhs one on today’s run...although I’m quite happy just listening to my podcast and doing my nice Niko Niko speed!

I’m in. Been mentally getting ready to do it!

Nope didn’t like the nhs one - might work with music doesn’t work with podcasts! W5r2 done though...achey calves in second 8 mins otherwise all good!!!

Hi there @PhannyMcNee, nice plan. I definitely find running in the cold weather much, much better than running in the hot weather. So I think you've picked a great time to start. Running warms you up, after all.

Hi @daphine2004. I similarly spent a few weeks mentally preparing to start C25K before I actually did. It's about getting your head in the right place isn't it? When are you thinking of starting week 1?

You can use your own music/podcasts with the C25K NHS app @PetraDelphiki. The podcasts provides its own music by a company called Audiofuel. I went on to use Audiofuel coaching podcasts for 10k and half marathon training - they specialise in specially designed music to exercise to, with specific beats-per-minute and tempos to help your pace.

Depends on your preference. My DH like listening to his own music so did C25K app with his Spotify playlists, now just runs with Spotify. I preferred the podcasts and now use Audiofuel podcasts if I'm doing a training run or I listen to Harry Potter on Audible if I'm just doing an easy run.

W1R2 done

I am definitely a cold weather runner. It is grey and damp here but I've run along the Coast Path and it is beautiful! Not too hot although I did mistime it so had to 'run' my minute up a near vertical bit of path