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CARLIFIERCE Posts: 2
10/5/15 12:09 P

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Congrats on your success. I have a great Couch to 5K training podcast. It's totally free, with voice prompts that tell you when to run, and when to walk. Enjoy! www.runningintoshape.com

ARTISTSBRUSH's Photo ARTISTSBRUSH Posts: 3,230
7/19/14 12:47 P

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I'm 51, and it took me 2 weeks to complete Week 1. First week I ran my intervals for the first 15 minutes of the program, next day I did 20, and then I was done. Now I start week 2, we'll see if I can finish the first day in one "sitting".

I'm using the free app C25K I found on itunes.

Edited by: ARTISTSBRUSH at: 7/19/2014 (12:47)
Ms. Megan

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I am my own hero. There is nothing I need that is not within myself.


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SIKKID2's Photo SIKKID2 Posts: 33
6/2/14 4:16 P

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I'm just starting out withe C25k program. I downloaded it from the internet. Is that where everyone else got the program? I'm not very computer literate and would appreciate any help, suggestions or opinions.

LOIM2BG's Photo LOIM2BG Posts: 680
9/15/13 12:23 P

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Wow, impressive!! Ok, you have got me motivated!! Thank you:-)

It's what you learn AFTER you know it all that's important.

Texas (by way of London, England)


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FORTUNETSOUL Posts: 39
9/15/13 7:59 A

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This is the link for the entire program, I'm in my late 50's and I am currently doing W5D3.

coolrunning.com/engine/1/index.shtml

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LOIM2BG's Photo LOIM2BG Posts: 680
9/15/13 5:20 A

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Where is the program? I would like to start, but I don't see week one day one, or any plan. Is there a plan for 60+?

It's what you learn AFTER you know it all that's important.

Texas (by way of London, England)


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FORTUNETSOUL Posts: 39
8/10/13 8:56 A

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Maybe you can be my inspiration and someone to challenge me...I have given up so many times because that's easier...but I'm tired of being a couch potato and don't want to run into health problems now that I'm in my 50's...keep up the good work! I'm also doing three days a week but other people seem to be doing five... I don't want to get burnt out so early on

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CLN410 SparkPoints: (0)
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8/10/13 7:39 A

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I just did the first week of C25K. I did three days and am taking weekend off. Iwas unsure if 3 days was ok. I am pretty out of shape and sore so I think so!! It is a great program. Long way to go. I have never been a runner and am looking forward to progress. I love hearing "congrats you have completed your run."


FORTUNETSOUL Posts: 39
8/9/13 5:34 A

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Okay, I'm in week one, and have two days completed...very easy but am sticking to the progression since I know it will get very challenging!

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MEGHANW10808's Photo MEGHANW10808 Posts: 7
7/8/13 7:00 A

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Excellent info! Thanks!!!

When you feel like quitting think about why you started.


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KMORENO8 SparkPoints: (336)
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7/4/13 6:47 P

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Best of luck to you! I am just starting C25K and I am a student as well, so I hope that my new habit becomes a ritual and I take it with me! Any advice/stories on how your journey has gone thus far? Best.

AMANDAS157's Photo AMANDAS157 SparkPoints: (4,702)
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6/23/13 9:42 A

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Thanks for the information sort of what I have started to do as a novice runner but this gives me some more focus in terms of advancing my training without injury!

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DJHUMPHREY's Photo DJHUMPHREY SparkPoints: (80,841)
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3/4/13 10:32 P

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Hi everyone
Thanks for the information on the C25K app. I wanted to start a program today and that app was perfect. I did my first workout today on a warm sunny day. It was a great start to my Spring!!

Debi Humphrey
Coeur d' alene, Idaho
Pacific time zone

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STEPHANIEMAE150's Photo STEPHANIEMAE150 Posts: 4
3/3/13 10:56 P

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If you have an iphone or ipod there is an app called ease to 5k where it tells you when to start and stop your intervals but lets you use your own music that you have downloaded.

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KGIRL14's Photo KGIRL14 Posts: 23
8/12/12 8:17 A

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This is really helpful! I have to come back, as there is a lot of information.

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EWL978's Photo EWL978 Posts: 2,021
7/31/12 5:50 P

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A lot for a "newbie" to read here....I'll be back soon!! I can use all the help I can get!!

LIVE FOR EACH MOMENT...
TODAY well lived makes every YESTERDAY a memory of happiness and every TOMORROW a vision of hope!!

ELAINE...
(Originally of Boston, MA now living in Boynton Beach, FL)


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FEMISLIM's Photo FEMISLIM Posts: 5,979
7/31/12 10:13 A

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Thanks KG, it is good to know. I always felt that I was not running since I am VERY SLOW!
Femi

I can do thisl!!

My FitBit link: www.fitbit.com/user/2438G5


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CD12699083 SparkPoints: (0)
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7/21/12 7:40 A

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Thank you for this information. I downloaded C25K today and getting ready to start this coming week. Sunday, Tuesday & Thursdays.

KATHYGOULDSMITH's Photo KATHYGOULDSMITH SparkPoints: (0)
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7/20/12 2:06 A

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I have finished 2 5ks now. I want to let everyone know that slow running even very slow running, is still running. If you are not doing your personal walking pace, then you are running. I am extremely obese and my very slow running is still running for me. Don't let times dictate how you feel or how others may make you feel. Also, be careful in the extreme heat we are experiencing.

KG

More Power To Ya!!
Kathy :)

"The older you get, the tougher it is to lose weight! That's because by then your body and your fat are really good friends."-Author Unknown

"I bought a talking refridgerator that said "oink" every time I opened the door. It only made me hungry for pork chops"-Marie Mott


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NEWMEINTWENTY14's Photo NEWMEINTWENTY14 Posts: 671
5/17/12 12:08 P

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Thanks!

Amanda


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JENJEN331's Photo JENJEN331 Posts: 1,146
1/8/12 12:32 P

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Thank you!

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11/4/11 10:00 P

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Robert Ullrey's podcast is a great idea but his music isn't really my style. There's another great Couch to 5K podcast if you prefer hip-hop at www.kissmyblackass.org/podcasts/couc
h-
to-5k/


Edited by: SLEWIS57 at: 11/4/2011 (22:01)
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LHEFFERN's Photo LHEFFERN Posts: 40
7/3/11 10:49 A

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I did C25K last summer, and then I didn't keep up with it during the school year. I'm back on it this summer. Week 2. Hope I can figure out how to keep exercising when school gets back in gear. This has been a huge challenge for me.

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MTATCO's Photo MTATCO SparkPoints: (0)
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4/18/11 3:45 P

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thanks for the information. I can't wait to get started on it soon/

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KARVY09's Photo KARVY09 Posts: 7,437
2/4/10 2:47 P

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emoticon emoticon emoticon emoticon emoticon emoticon

Please do not reply to this informational thread! If you have questions, please post them in the other topic threads in this forum.

emoticon emoticon emoticon emoticon emoticon emoticon


Welcome to the Couch to 5K Group, SparkPeople's largest beginning running community!

Some of you might have never run before and others haven't run in quite so time. Couch to 5K (C25K) is designed for new runners of all fitness levels, so you are in the right place!

Here are a few of our most frequently asked questions (FAQ) to help new runners get started.


Q: What is C25K?

A: C25K is a beginner's running program designed by the people at CoolRunning.com. You begin by running 60 seconds at any pace and walking for 90 seconds in consecutive intervals. By the end of this program, you are running 3.1 miles or 5K.

You can find the entire running schedule here:
www.coolrunning.com/engine/2/2_3/181
.s
html


~~~~~~

Q: How long will it take me?

A: It depends on your dedication and fitness level. While C25K is officially a 9-week program, a majority of new runners will take longer to complete the program. You shouldn't progress to the next week until you feel ready.

We are all starting from different weights and fitness levels and that is OK!

~~~~~~

Q: How do I know when to start and stop my intervals?

A: If you are interested in a podcasts that will tell you when to start and stop your running intervals, you can find them here: www.ullreys.com/robert/Podcasts/page
4/
page4.html
.

If you are an iPod user, you can also go to iTunes and search "Personal Running Trainer." There is a 1 mile program: great for starting, the 5K program and a 5K to 10K program.

You can also develop your own playlists to correspond with running intervals. Most songs average in 3-4 minutes in length.

~~~~~~

Q: How can I find runners who are running at the same week as me?

A: Check out our "Week by Week" forum to chat your runs with people who are on the same week as you. Don't forget to post when you finish the program so we can reward you for your efforts! www.sparkpeople.com/myspark/team_mes
sa
geboard.asp?board=5995x788


~~~~~~

Q: What pace should I be running at?

A: There is no real answer to this question. SparkPeople's fitness tracker officially declares anything under a 12-minute mile to be "walking." I personally do not believe this is true!

For example, many have started C25K running a 17-minute mile. We are all at different heights, weights, and fitness levels and our pacing will vary. Don't feel bad if you are not speedy to start!

~~~~~~

Q: Should I run for time or distance?

A: Early on in the C25K Program everyone runs for time. Once you have progressed, you have the option to run for either distance or time. The option that is best suited for you will depend on the individual runner. Slower runners who are looking to run a complete 5K might be better suited running for distance, while faster runners without endurance issues who are looking to increase speed might want to choose the time option.

~~~~~~

Q: I want to register for a 5K to work towards. How do I find one?

A: Again Coolrunning.com is an excellent resource to find 5Ks and other events in your area. You can search by location or length or type of event: coolrunning.com/engine/1/index.shtml

~~~~~~

Q: I'm not sure C25K is right for me. I'm too fat/too unfit to run! Should I start this program? Will it hurt?

A: You should consult your physician if you have concerns about starting a running program. But please know that there are people who have started C25K at all weights and fitness levels. I personally started running at 5'6" and 275 pounds and I only experienced minor shin splints and foot pain in the very beginning.

Everybody's individual experiences will vary, however. If you are interested in a thread for runners of a "certain size," check out the Fat Runners Club thread here: www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=-1x788x2780R>4218


~~~~~~

Q: How do I ask for advice or join in a challenge?

A: We have a whole forum dedicated to running information, articles, and challenges with topics that range to music, to running on trails, to how to prevent injuries: www.sparkpeople.com/myspark/team_mes
sa
geboard.asp?board=5996x788


~~~~~~

Q: What happens if I miss a day/week/month of runs?

A: If you miss a day of runs, don't fret. Just do it the next day you are able to. DO NOT run two days in a row, however. It's better to miss two days between runs rather than push your body too hard. There will be a time when you can run everyday, but right now you are training your body and preventing injury.

If you miss a week or more, you might want to try repeating the week before just to remind your body of what it is capable of. I know many people restart W1D1 of C25K when they are absent for a long time, but usually going back a week or two will suffice.

~~~~~~

More FAQ will be added as necessary. Now, start running!
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Edited by: KARVY09 at: 6/1/2010 (16:31)
www.chunkyrunner.com

My success is measured in miles. Not calories, not pounds, not ounces, not inches, not numbers. It's measured by that feeling in my lungs as I push past what I thought was possible.


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