Anyone done 'Couch to 5k'?
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CanucksTraveller
Macho Business Donkey Wrestler
- Location
- Hertfordshire
I see you said (probably partially in jest) 5 stone overweight on another thread, and we also exchanged pleasantries when I called an MP a "fatty" recently, so I'm guessing that your concern is being a little overweight, rather than being unable to run 5k? Your strategy depends on whether your goal is to run 5k, or is just to be much lighter and generally fitter.
I've not done couch to 5k specifically, but I do have experience of losing a lot of weight, and my older joints (I gather you're not young either) don't tolerate running. I did walking, and lots of it. I did one hour of walking at lunchtime, at least 4 times a week, and another half hour in the evening. It's gentler on the joints, it's really good for fat burning, and it's easy to motivate yourself for. With a half sensible eye on your diet at the same time (portion control being the key), the weight falls off. You can lose 2 stone before this summer, with no stupid diet and no high impact running.
I've not done couch to 5k specifically, but I do have experience of losing a lot of weight, and my older joints (I gather you're not young either) don't tolerate running. I did walking, and lots of it. I did one hour of walking at lunchtime, at least 4 times a week, and another half hour in the evening. It's gentler on the joints, it's really good for fat burning, and it's easy to motivate yourself for. With a half sensible eye on your diet at the same time (portion control being the key), the weight falls off. You can lose 2 stone before this summer, with no stupid diet and no high impact running.
U
User33236
Guest
I did couch to 5k in September. My wife, who has completed Ironman, told me to do week one day one on a Wednesday evening. Having done that well as was already fit from cycling, she jokingly saod to do the local Parkrun that Saturday, which I did, and completed it in 23:43. I then trained and ran quite regular and 8 weeks later did a 10k
It was at that point my body objected and I got a massive flare up of plantar fasciitis. None that has gone I've taken several steps back and am now building more slowly and gradual.
Looking back I should have followed the couch to 5k more closely and not done large jumps in the way i did.
It was at that point my body objected and I got a massive flare up of plantar fasciitis. None that has gone I've taken several steps back and am now building more slowly and gradual.
Looking back I should have followed the couch to 5k more closely and not done large jumps in the way i did.
Grant Fondo
Guru
- Location
- Cheshire
Mate of mine did Ironman and was broken by it, certainly not for the faint hearted
Noru
Well-Known Member
I tried Couch to 5K three times.
Once with my old running shoes which had little use, I got shin splints week 2. So I stopped for a while to recover, went to Sweatshop tried a couple of new pairs even getting my running videod on their treadmill to asses my needs & shoe suitability £90+ of running shoes later tried C25K again and again shin splints week 2.
Miffed I stopped for even longer to recover & tried again at a later date with the new shoes and yet again shin splints week 2.
This was running on the pavement.
So I then joined a gym & went for durations on a treadmill instead of distances/intervals.
-2min power walk
-5min run
-2min power walk.
Once that was ok increased the run section to 10mins, then 15, 20, 25 etc.
Soon after I got to the 25min I managed the Manchester 10K in 1hr 10.
Since then I've taken to casual 5K Great Run Locals & Parkruns.
Couch to 5K wasn't for me. I was 115kg and found once I'd lost around 5kg road running no longer gave me shin splints. I guess the softer surface of the treadmill helped so if you get shin splints try trail running or a treadmill to reduce the shock.
That said my sister in law has since done Couch to 5K, loved it and is now a Parkrun regular. So it's worth a try to see if it suits you.
Once with my old running shoes which had little use, I got shin splints week 2. So I stopped for a while to recover, went to Sweatshop tried a couple of new pairs even getting my running videod on their treadmill to asses my needs & shoe suitability £90+ of running shoes later tried C25K again and again shin splints week 2.
Miffed I stopped for even longer to recover & tried again at a later date with the new shoes and yet again shin splints week 2.
This was running on the pavement.
So I then joined a gym & went for durations on a treadmill instead of distances/intervals.
-2min power walk
-5min run
-2min power walk.
Once that was ok increased the run section to 10mins, then 15, 20, 25 etc.
Soon after I got to the 25min I managed the Manchester 10K in 1hr 10.
Since then I've taken to casual 5K Great Run Locals & Parkruns.
Couch to 5K wasn't for me. I was 115kg and found once I'd lost around 5kg road running no longer gave me shin splints. I guess the softer surface of the treadmill helped so if you get shin splints try trail running or a treadmill to reduce the shock.
That said my sister in law has since done Couch to 5K, loved it and is now a Parkrun regular. So it's worth a try to see if it suits you.
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Stephenite
Membå
- Location
- OslO
Yes. It's great. A voyage of discovery.
Garry A
Calibrating.....
- Location
- Grangemouth
I did it 2 years back and it was one of the best things I have done. Went from never having run since school days to doing half marathon distance within 6 months. My last run in the C25K was my local parkrun. I used the NHS one. Use the podcasts not the app as its not as good. And yes there was some pain on the way.
NeilnrLincoln
Well-Known Member
- Location
- Lincoln
My wife & I are doing the couch to 5k now, been doing it about 8 weeks & we're on week 5! That's the beauty of it, you can repeat a run or a whole week if you're not quite ready to step it up a level.
And we had a week or so off due to flu over Xmas.
We're really enjoying it (well I am anyway). Definitely buy a half decent pair of running shoes though, they needn't cost a fortune, mine were £35 from Decathlon.
If I can do it anyone can, I'm overweight & hadn't run for 25 years.
And we had a week or so off due to flu over Xmas.
We're really enjoying it (well I am anyway). Definitely buy a half decent pair of running shoes though, they needn't cost a fortune, mine were £35 from Decathlon.
If I can do it anyone can, I'm overweight & hadn't run for 25 years.
EltonFrog
Legendary Member
I'm don't know what couch to 5k is but I'm assuming you start running from not ever having run before.
In that case I have. Two years ago I started training on the 27th December for a 10k run. My wife did a training plan for me which started off with run/walks, 1 minute run/1 minute walk for a mile and gradually built up until I could run five miles, it took four weeks going out four times a week. On the 1st February 2015 I completed my first 10k cancer research winter run in London.
Since then I have ran 6, 10k races- 5, half marathons, and one full marathon ( that was feckin hard and I ain't doing it again) . A week ago today I'd just finished a 10k round Disneyland followed by a half marathon the next day.
I'd never as much as ran to the toilet previous to this since school, in fact I used to bunk off school when sports where on, so this running malarkey is a big deal for me.
I suppose the point I'm trying to make is, that if I can do it then anyone can do it if they can stand up and not fall over. Running is hard, the training is hard, especially this time of year but you must do it and getting the correct running shoes for you is important.
If you'd like a copy of my training plan let me know.
In that case I have. Two years ago I started training on the 27th December for a 10k run. My wife did a training plan for me which started off with run/walks, 1 minute run/1 minute walk for a mile and gradually built up until I could run five miles, it took four weeks going out four times a week. On the 1st February 2015 I completed my first 10k cancer research winter run in London.
Since then I have ran 6, 10k races- 5, half marathons, and one full marathon ( that was feckin hard and I ain't doing it again) . A week ago today I'd just finished a 10k round Disneyland followed by a half marathon the next day.
I'd never as much as ran to the toilet previous to this since school, in fact I used to bunk off school when sports where on, so this running malarkey is a big deal for me.
I suppose the point I'm trying to make is, that if I can do it then anyone can do it if they can stand up and not fall over. Running is hard, the training is hard, especially this time of year but you must do it and getting the correct running shoes for you is important.
If you'd like a copy of my training plan let me know.
DRHysted
Guru
- Location
- New Forest
My advice is to see a physiotherapist first to assess your movement in order to stop problems latter on.
Drago
Legendary Member
- Location
- Suburban Poshshire
I didn't intentionally do couch to 5k. Last May I just started running. Short distances at first, then quickly built up to 3, 5 and 8 miles.
PhilDawson8270
Veteran
Me and my better half did couch to 5k a couple of years ago.
Running isn't really my thing, but my partner now does regular 10k runs. I do a couple of 5k per week still at reasonable pace.
Running isn't really my thing, but my partner now does regular 10k runs. I do a couple of 5k per week still at reasonable pace.
PhilDawson8270
Veteran
I get to week 10 and gave up, just went straight to 5k
The NHS one? It only has 9 weeks...
