C25K - A Running guide for beginners

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lived666

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Couch to 5km run - AKA C25K - A running guide for beginners.

A shout out and thanks to poffle for bringing this to my attention here:
http://mybroadband.co.za/vb/showthr...CHF-Thread?p=16148094&viewfull=1#post16148094

C25K is similar to other exercise programs where you gradually build up and add on as you go, starting from a short run/walk combo until you hit a 5km run.

I can't run, but have wanted to start. I was skeptical that I would even be able to do week one, but I have just finished the second run and somehow manged to get through, though completely out of breath.

Due to being overweight and poor running technique I get painful shin splints from running but I am doing a lot of toe curling exercise and today I ran in long airline socks to bind the shins and it helped a lot with the pain.

I don't see myself getting to 5km but will push and see if I can follow the program:

C25K links:

http://www.c25k.com/

http://www.runningforbeginners.com/jogging-5k/#.VgrczHqqqko

in a nutshell this is what the start looks like, overall program is 9 weeks:
http://www.coolrunning.com/engine/2/2_3/181.shtml
c25.png
 
5km is nothing. Don't give up, you will get there, just stick to the programme. Make sure you have the correct running shoes - don't skimp on this, go to a proper running shop and let them advise you.
 
What about Zombies, Run!

I bought it yonks ago when it was on special, got quite far, but then two things happened:

- Studies
- Laziness

They also have a 5k training app which you can use if you're a n00b like I am. Going to give that a go in November. Really want to be a lot lighter than I am :/
 
SoTrue said:
5km is nothing. Don't give up, you will get there, just stick to the programme. Make sure you have the correct running shoes - don't skimp on this, go to a proper running shop and let them advise you.
Click to expand...

+1
And don't try to run fast, you need to build up those running muscles which could take several months.
 
Just keep it up! Listen to the advice of the runners here.

Its an amazing feeling of never been able to run 1km to all of a sudden being able to run 2 and still actually having some breath, then 4 and thinking hey this isn't bad and so it progresses :)

Your body will build its strength over time. Good luck :D
 
Another way: sign up for Parkrun (parkrun.co.za). Pitch up every week. Run when you can, walk when you can't.
 
I've just started week 5 of C25K (Although I've noticed some different ones - I use the Zenlabs app)

I was there! day 2 thinking OMG my lungs and heart will die.

Some weeks I repeated since I thought I'd never make the upgraded times and things.

Keep going - and if anything hurts slow down..
 
SoTrue said:
5km is nothing. Don't give up, you will get there, just stick to the programme. Make sure you have the correct running shoes - don't skimp on this, go to a proper running shop and let them advise you.
Click to expand...

Oh it is soooooo not nothing. At the moment 300 meters is a challenge:wtf::cry:

Though combined with the walking week 1 is around 2.5km overall...........

@polly I use the same app, but it beeps very softly, so I plan on getting an interval timer with vibration.
But awesome, future me will see if I can get to week 5:D

I have a garmin watch but its too damn complicated, but it does beep for me every 30 seconds and counts steps and distance, but I have no idea how to work the damn thing, it has virtual running partners and all kinds of crap, but the manual makes me cry.
 
Last edited:
lived666 said:
I have a garmin watch but its too damn complicated, but it does beep for me every 30 seconds and counts steps and distance, but I have no idea how to work the damn thing, it has virtual running partners and all kinds of crap, but the manual makes me cry.
Click to expand...

My Polar will import the C25K training program - maybe see if the garmin will do the same?
 
Polly101 said:
My Polar will import the C25K training program - maybe see if the garmin will do the same?
Click to expand...

Its not a user friendly watch.....

anyhow today is week one run 3, not really in the mood, maybe by this evening
 
A few years ago I was the literal couch potato until the wife kicked me out of the bed at 5am everyday. I would cycle next to her while she ran, yawning my ass off. Fast forward four years, I have clocked over 5600KM and burned over 500000 calories. All I am saying is that you have to start somewhere.
 
lived666 said:
Its not a user friendly watch.....

anyhow today is week one run 3, not really in the mood, maybe by this evening
Click to expand...

With that attitude so early on you might as well just give up now, you will never finish the program and you will never finish a 5k (unless in a car)
 
SoTrue said:
With that attitude so early on you might as well just give up now, you will never finish the program and you will never finish a 5k (unless in a car)
Click to expand...

Indeed, I might just regret not heading your awesome advice:D

Maybe tomorrow the moon will be better aligned for the third run, just wasn't feeling it today:erm:
 
SoTrue said:
With that attitude so early on you might as well just give up now, you will never finish the program and you will never finish a 5k (unless in a car)
Click to expand...

I have the same attitude, every morning...but I still get out there and do a 5km and curse the few kms. The key is to just do it, regardless of your feelings towards the training session.
 
Just came back from afternoon run....not the best time to go, even though overcast, still damn hot.
 
SoTrue said:
With that attitude so early on you might as well just give up now, you will never finish the program and you will never finish a 5k (unless in a car)
Click to expand...

So indeed I gave up on the program, but just came back from my first 5km park run :) yay to me!!!!


edit :// spot on 6 months to the day from my previous post...still finished the 5km in ok time and didn't get a heart attack which is surprising!
 
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