How hard is it really for a couch potato to do the 'couch to 5k'?

I've been thinking about starting this programme for a while now, mainly because no matter what I eat the lbs are not dropping so I figure it's time to bite the bullet and add exercise into the mix.

I've done up a little pocket sized guide of the times/distances to take with me, but its only hitting me know how hard it may actually be? I find it almost impossible to believe I could ever jog 5k?! The first few weeks look okay (I can walk 2 miles in 35-40mins or so but I'm whacked at the end of it!) but then it jumps in wk 4 to 5min jogs, then in wk6 to 8min jogs, then 10mins on day two, then to 25mins on day 3!!

I know its quite a while away, and maybe I'll be more confident as I get through the programme, but what if I can't manage that time that quickly? Is it okay to repeat weeks until you're fit enough to progress?

 I guess I'm looking reassurance from anyone thats done it (gone from no exercise to jogging that far!) that I'll be fine? Even if it takes longer than the 9wks its supposed to!

C25K is an amazing program. I urge you to try it!  You will be so surprised at how quickly your body will adapt to the program.  If you ever have trouble with a week, you can always repeat it until you feel you are ready to move to the next level.

This program will seriously get you hooked on running!

I've found it super easy up until week 5.  That's when it get a bit harder and you're running for 10 and 20 minutes at a time.

I currently should be on week 7 but I wasn't able to complete week 6 to "my standards." I had to drop my speed a lot to make it through. so I'm repeating it until I can finish at the speed I want.

I was very surprised at how well I did, considering the last time I had to run consistently was in high school and that was 6 years ago. 

If you have an Ipod or similar, I suggest downloading the interval training podcast that C25K program suggests.. they do an amazing job at 'driving' you! the music tempo and beats per minute of the podcasts will help with the transitioning from walking to jogging without the need of a guide for times/distance.

I downloaded mine from www.djsteveboy.com/1day25k.html but I believe there are a couple of others out there.

Give it a try! good luck!

ETA: don't worry about not completing every interval during any of the workouts... if you feel you need to walk through one of the jogging intervals, then do so. Even if you WALK through the first workout, it's OK. If you keep at it, you will eventually be able to get through every one of the workouts without a problem. =)

I've known a couple people who have literally gone from the couch to a 5K (with minimal to no training).  It wasn't easy for them, of course.  I've never done the C25K, but it seems like a great idea.  It will be difficult/challenging at times, but you need to just expect it to be challenging and power through.  Best wishes and Congratulations!

irish - don't worry about completing the C25K on their schedule.  The important thing is that you are TRYING.    If you have to repeat some of the weeks, it's no biggie.    I've technically been trying since September, and I STILL haven't finished the program.   In fact I just today I completed a record time for myself of 42 minutes in 3 min jog/2 min walk intervals.   May not sound like much to some people, but to me, that's great.   

I just have to look back to where I was only 4 months ago, barely being able to jog 2 minutes out of 10.

Anyway, as always some exercise is better than none, right?  Never beat yourself up for not meeting goals.

Good luck!

I started my couch to 5k on Nov 13/08 and completed by Jan 08/09 I found it really easy and now am training to run a 8k in May of this year.  Using the podcasts really helped I also recommend getting the podrunner intervals the music drives you to run faster.

Good luck

If you want to do it, just start! You can always stop or scale it back if it gets to be too much for you... but if you sit there and say 'it's going to be hard in week 5, there's no point starting' you'll never find out! I never would have seen myself running for even two minutes at a time, and I just did five! It took me three attempts, but I did it two days in a row, so I'm confident I'll be able to do it again and it'll just get easier. Just start at the beginning and take it one run at a time. Every day is easier than the one before.

I was 28 when I started the program.  Had never run a day in my life.  It took me a lot longer than 9 weeks to finish the program.  Maybe 12 weeks?

I try to run 3 days a week when the weather is nice.  Right now during the winter I make it at least 1 day a week.  I run on the slower side, 5.2 - 5.5 mph, however, 5k is no problem most days and I do usually run further than 5k. 

There are a few things I've learned...

1. Even though I've been running now for a year and a half, I still have hard runs!  Nope, they're not always easy!

2. I run better when I'm well hydrated.

3. I run better when I've been eating well.

4. I go up and down 5lbs and I run better when I'm down the 5lbs.

Don't get discouraged!  Stick with it!

I tried the C25K and could never complete it.  It wasn't the running time, but the speed.  I could jog for 30 minutes straight by the end of it, but the distance was only 2.5 miles.  I have been jogging/walking for over a year.  I did complete a 5k in 36 minutes, which means I must finally be getting faster.  I think that the 5k in 30 minutes goal must be for people with longer legs.  I'm only 5'4". 

The thing I love about c25k is that you tailor it to your fitness level. Meaning, for you the run and walk intervals may be at a lower speed than someone who is starting the program at a higher level of fitness. And, you can always repeat weeks as you see fit. I am not the most aerobically fit person despite being at a healthy weight so I decided to start this program at the beginning of January. I'm at the end of week 3 now. Before I started I couldn't jog for more than a minute without feeling wrecked so I started on the treadmill using 4.0 for the walking portion and 6.0 for the runs. I also do day 1 on 0% incline, day 2 on .5% incline and day 3 on 1.0% incline. Already I am much fitter and now mix some 7.5 intervals into the runs without feeling like I am going to die. I always feel great after I am done. On my off days I do some jogging on the treadmill and I'm now up to being able to jog at 5.0 for 25 minutes straight. I could even go longer if I wanted to. I could've never done that before I started this program.

Original Post by bughterfly:

I've known a couple people who have literally gone from the couch to a 5K (with minimal to no training).  It wasn't easy for them, of course.  I've never done the C25K, but it seems like a great idea.  It will be difficult/challenging at times, but you need to just expect it to be challenging and power through.  Best wishes and Congratulations!

It literally busted my butt to complete C25K, but I kept at it and it was totally life-altering.  I was an ex-smoker (had quit for 6 years, but had smoked for 15 previous to that), 60lbs overweight and COMPLETELY a couch potato for 36 years.

I started c25k at 36.1 years old and now, a year and a half later, I am training for my first half marathon and, I know that the training, carefuly followed, will enable me to complete the half-marathon....

Its challenging but totally do-able AS LONG AS YOU SET YOUR MIND TO IT. 

Match raw determination with a good program and you CAN do it.

WOW! Due to the time difference I just got back online and saw all these posts!! Thanks so much everyone for the positive vibes!

It's really reassuring to read that some of you (overweight and 'normal' weight) who've done it found it an equal struggle? Because I'm so inactive and overweight I find it hard to imagine me jogging for 20mins (I'm not really bothered about the distance at the minute- but will use their times as a goal!), but I do think I'll be able to do it- eventually. It's also good to read that its perfectly okay to do it at your own pace, and to repeat weeks if necessary- I can see myself having to do that mid-programme! LOL!

I think it's a good goal to set myself- to jog 5k in 25mns. Hard to picture, but hey- everyone's gotta start somewhere right?

Good advice about the podcasts- thanks.

The track I was thinking of using is 1/2 mile circuit so it should be easy enough to work out where I 'should' be on the programme (using the 'mile' distance extimate on the programme), but I'll not beat myself up if I can't stick to the times at first.

Okay, now I need to wait for the snow to thaw and I'll get my ass out there. Thanks again everyone, I'll let you know how I get on!

There are quite a few different programs you can try.  I know I compared three - one on line, one in a Runner's World for Women book, and one in another book.  I picked the one that looked the  most doable for me, and I did it!  Granted, I hated it, I never thought it was easy, and I still hate running and chose not to do it any longer.  BUT I did run a 5k and even though I was super slow I finished (and not last lol).  I remember having the same feelings as you - ME?  Jogging for 20 min?  Yeah, right.  But if you follow the program, slowing down and repeting days if you need to but always moving forward, you'll get there. 

Oh BTW the programs I did didn't have any "time" limits, like completing the 5k in 30 min, if I remember correctly.  I know it took me over 40, but I was just happy to finish!

I started c25k in July 08 and finished in Oct. While the program does say you'll run 5k by the end of it, it really trains one to run 30 minutes without stopping. Its flexible enough that you can repeat weeks if need be. I used Robert Ulrey's podcasts which I found on from a link on www.c25k.com

I've run a number of 5k's since completing and best time has been 37:38 (12:07/mi pace). So don't sweat how fast you run. What's important is to get out and run. I fell in love with running as a result and am training for 1st 10k on 2/28. I'll be happy to finish in less than 90 min or a 14:30 pace.

Health note: I started running to increase HDL, decrease LDL, triglycerides, and improve heart health. I was blessed with a heart attack in the ER in march 08 (see my journal for the full story in near real time). I've had a slightly enlarged left ventricle since 1992, re-confirmed in 2003 in spite of being told it would reverse when bp was under control. It hadn't. Well running has done it. Cardiologist told me a few weeks ago that my heart is normal. That will sure keep me running until they throw dirt in my face!

Back in June 2007 I decided to lose some weight and get fit. I started walking on the treadmill and by March of 2008 I started walking in 5k races. I saw all the runners there and thought to myself, "Hey I think I want to do that too!" By the end of the month I was running on the treadmill and just beginning to attempt to run outside. The first time I ran outside I went probably less than 1/2 mile and thought I was going to die. Well I kept at it and ran my first 5k in May 2008. I get lazy every so often and quit running for a week or two but I always go back. I never ran as an adult before and I am 45! So I didn't start until I was 44. I know you can do it!