I'm sure it's been said before (and done before) - I have kind of skipped weeks 1-3). I hadn't run for 30 years (I'm mid 40s) but I looked at the couch25k program and started it in week 3, today (its my third run/day) I'm on week four.
I think I'm going to be repeating week 4 or 5 , but I don't mind doing that, I just find it a little 'too easy' to do weeks one to 3. Today, I ran week 4 and I struggled but I did it, and I ran 5km whereas the guide says run 3.2km. I run really slowly admittedly and do a 5k in 40 minutes. I was always a sprinter (as a kid!) so I work on endurance as much as I can on an exercise bike, it really helps with continuing to run without stopping as that has always been my problem Even as a kid running 800 metres I couldn't do it without stopping. I'm not someone that has to be finish things really fast , but I think the weeks one to three are for people who really don't leave their couch at all! The reason why I am rushing it is that I hate running. I like being out and about, and I like walking. It will probably still take me 9 weeks to do it!
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DawnRun
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Well, I hope you don't mind me asking why you chose to do a running programme if you 'hate running'?! (Maybe that will change now?😉). In all honesty, the programme was designed the way it is for a reason. Yes, those early weeks are easier for some than others, but are all part of the gentle conditioning and strength that we need to build up gently in order to progress further and stay injury-free. Hopefully you will be fine but don't be afraid to repeat runs or even weeks - that way you will feel strong as you progress rather than feeling you are struggling! A happy runner is much more likely to keep running in the long term! 🏃🏽♀️😀 Good luck.
I don't recognise the bit about 'the guide said 3.2k'. Are you following the NHS C25k? If so I don't believe there are instructions regarding how far you should be running, only time running.
Also, if you looked at it, but did not run it, how do you know you find it 'too easy' in weeks 1-3?
I am a keen fan on following the plan as it is. It has been tried and tested many thousands of times therefore evidence based. It is particularly important to follow the programmme 'as is' for new runners, as it allows the body to build stamina and strength throughout whilst limiting the likelihood of injury. i am therefore of the view that the integrity of the programme should be maintained by those who use it, for those who need it.
Of course individuals obviously make their own choices.
I came to this with some fitness being a regular walker and also cycling to work albeit 5 miles each way but up and down a hill so I wouldn't say I was someone who doesn't leave my couch at all. However, I found that running used marginally different muscles and ligaments so weeks 1-3 were very important for me to start working these.
I echo Sandraj39 's comments...and would also ask,why start a programme if you are not going to follow it...it has, as Sandra says been designed to build up our running stamina and muscles,slowly.. and encourage participants to do the same.
Even after nine weeks, we have not achieved perfect running stamina and strength, the journey goes on
We have had, recently quite a few folk, who have gone too fast, too soon and missed days and weeks out and they have either ended up on the IC or simply disappeared...
Slow and steady is the mantra on here, and if, as you say, you hate running, then maybe this is not for you...have you looked at the Walking for Health link..that is a great forum and as you say you like running, it may be one you would get much more satisfaction from ?
I'm a bit surprised at the negativity of some of the replies! The couch25K program is specifically devised for people who don't like running. Obviously it becomes fun as you make progress even if you don't 'like' running. I like exercise as I said in the initial post.
As for the plan I'm following, (or not following if you want to put it that way - I am using it as a guide not a bible). Its the official one - C25K.com, I don't know which one came first the NHS one or the the other one, the fact that there are many different couch 25K plans would suggest to me that I am not foolhardy to modify my own plan.
As for cycling yes , it does use different muscles , but as long as you know that before you run its not a problem. Where cycling does help (me) is to give you mental strength to carry on ie not walk when you should be running. As I said in my post, its for endurance that I use the cycling, and in fact I was cycling pretty good workouts on an exercise bike before I got the idea of running. I know there are strong cyclists who are surprised at the effort required to run.
Jacs thanks for the post reply. If you add up week 4 day one (C25K.com -metric plan) , and assuming you follow it to a tee, you will have done 3.2km). I'm on a course that is a loop of 5k. To me it doesnt make sense to stop at 3.2 when my ultimate goal is to run 5k on the same course. Now, I know these plans are devised by people smarter and more experienced than me but I find most of this running is to do with mentally breaking boundaries, and I'm doing it better by getting more miles down early. If I get an injury (I'm running very slowly) then I only have myself to blame.
As regards how I know that 1-3 is too easy, well I have been out of sport for a long time but running a minute only, isn't much if you are not overweight, and I like walking at a very brisk pace when I am out and about. If you have been doing some form of exercise, and are not overweight, you should be able to run a couple of minutes. Apart from that even doing a pre run warm up running in place I know its not sufficient for me. I'm just a guy who was sat on a couch but I think you don't have to follow this thing like a bible. People run at all speeds, I don't see anyone on here saying to someone they are running too fast. Running too fast is as bad as running too far or it can be. C25K.com allows you to run at either a distance interval - say 800 or a time interval say 5 minutes. The key is listening to your body.
@ Oldfloss -- These guides tell you to not worry if you can't keep up and you have to walk say 4 minutes instead of 3 minutes so what difference does it make if you think you are ahead of the schedule it doesnt mean you are not 'following the plan' . Some people who do this plan are 60 some are 30, some weigh more than others, how can the same plan fit all?
forums are forums! The NHS c25k IS NOT designed for people who do not like running, it is designed for people to get off the couch and move! just another motivational tool. The c25k.com site you mentioned is just a compendium of links, hints and tips, which I also use and view, for instance I used the treadmill version to complete the program while using Laura on here (ooh missus)
When I first started in January, I struggled jogging for 60 seconds and now I can run for over 30 minutes. I too hate running, however I really like the intervals, which I am now using to increase my speed. My 5k best time is over 50 minutes, I know not fast, but faster than last year when I was sitting on my sofa ( I'm English, don't like couch)!
Whatever works for you and good luck, btw when you join a forum don't put everyone's back up by saying you hate it and your so much fitter than the rest of us who are still learning about our legs and muscles we never knew we had!
"Some people who do this plan are 60 some are 30, some weigh more than others, how can the same plan fit all?"
because it has been designed, specifically, for people who do not run (run, note, not 'exercise at all) to get from that point to being able to run for 30 minutes nonstop. By people who undertsand sport science.
I have never seen any mention anywhere of it being designed specifically for people who don't like running.
oh and " I don't see anyone on here saying to someone they are running too fast."
really? have you read many posts? That has to be one of the most frequently repeated pieces of advice on the whole forum.
Aside from that, welcome aboard. Keep with them positive vibes, Moriarty, and you'll fit right in.
OK Im not going by the NHS one, their goal is run 30 minutes or do 5K non stop so if you are talking about what things are specifically defined for there is leeway already in the couch plan that I am following : if I can't do 30minutes its ok I can strive for 5k in say 34 minutes.
Do you think people who do some form of exercise during the week would refer to themselves as people who sit on the couch? I think its for all sorts of people to do , including those who 'do not like running'. I assumed (maybe wrongly) that someone who spent a lot of time on a couch wasn't able, willing or liked doing other sports running or otherwise, like for example it wasn't called ''gym to 5k'', or "cycling to 5k" or even ''walking to running5k" (I'm not trying to be facetious), but what I am getting at , is that its designed for runners and non runners alike, and you have to admit that some non runners, / couch potatoes , a great deal of them would say they 'don't like running' . That's why I found it surprising on here that some people were saying 'why are you doing it then'? as a response to a statement about not 'liking' running.
I only came across the nhs couch plan after perusing a good few others. There is one other person on here other than me who 'doesn't like running' , so it's not just me. There's nothing wrong with not liking running. I'm getting to see the beneficial aspects of it. I feel good after it but if someone asks me do I like running. I will say no!
As regards your comments on 'running too fast', If someone completes the course and does it faster than recommended (eg C25K.com will say Week 7 day 1 job 4k or 25 minutes) and say they run 30 minutes and do 4.5 k , will anyone say 'oh you're going too fast ' ? I doubt it , the person will say ' Well I was feeling good so I did the extra bit' and get a pat on the back, no one will say 'oh you're going too fast'. If people want to scorn the fact that some people don't like running but find the early aspects of its 'too easy' for their own goals sobeit!
Of course the plan can be adapted to suit the individual, but the clamour about following the plan closely is based on the experience of many of us that this is the safest way, least likely to end in injury, the risk of which you acknowledge. Doing too much too soon is a recurring theme on this forum.
I considered missing the early weeks since they seemed very easy, but I decided that the devisers of the plan knew more about running than l did, so stuck to the plan. It is only nine weeks and what is the rush.
The NHS C25K programme does not mention any distance, apart from in the title. It is entirely duration based, run at a pace that suits you, so it is impossible to go "too fast" in terms of the process, only in personal terms.
As for people not liking running...........many people say that, only to fall in love with it, having followed the gentle progression of the plan and the satisfying rewards that it offers.
Thanks Iannoda, I think its definately better than sitting on the couch!
I wouldn't miss the first weeks. I have just finished w2r3 and after each run I have discovered a different muscle group! I am definitely not someone who literally was on the couch and decided to start running. I am very active but not running active. I am following the NHS plan to the letter as I do not want injuries. This forum is fab and I love reading everyone's stories. All different but essentially the same. Take it slow and enjoy the ride (walk/trot/sprint) whatever just listen to your body. 😀
I always wanted to run and tried a couple of times off my own bat. I got to 30 mins running, I also got to 5k, but I always fizzled out. It was possible to do a 5k once, but I couldn't do it 3x a week (not with any enjoyment anyway). I started out this time with the zenlabs c25k, got to week 4 and then a summer holiday got in the way and I stopped again. A few months later in a fit of frustration (I always used fast walking or running to let off steam - even as a kid) I ran 5k and worked off my anger. But I couldn't have done it 2 days later. After that I started the programme and haven't looked back. I only did one run each from week 1 to 3 (after all I'd done the first 4 weeks a few months earlier), but after that I did them all - even if they were "easy". My aim was to build consistency, habit and finally become a runner. It worked.
What I'm saying is it doesn't do any harm at all to go through the programme even if you have got basic fitness. If you're not used to running you'll be using muscles that haven't been challenged regularly. Overdoing it can lead to mechanical injury, even if you've got the cardiovascular fitness to cope. I still use week 1 as a great interval run, going as fast as I can on the running bits and slowing down in the walking bits. If I'm feeling brave I'll do week 2 on the same principle! The only injury I've had so far was after getting up to 10k relatively quickly after graduation. My shins were very sore - that taught me that just because I could do something physically didn't mean I was ready for it.
So when all the good folk on here "jump" on you for not sticking to the programme they have your welfare at heart!
Thanks Jaysee, yes there will be an increased risk of mechanical injury. That is the risk. I will very well be repeating weeks 4 and 5 and I am looking forward to doing them they look like the most interesting parts of the course anyway. I'm running very slow, certainly covering more kms.
I used to run years ago.but gave it up . I am definitely not a couch potato , walk a lot and do yoga . I tried a while back to start running again and skipped the first few weeks of the programme but quickly gave it up as too much too soon . This time I started right at the beginning and following it religiously and so far so good
The programe is designed and thus named to be of inclusive appeal to anyone. I was of a reasonable fitness and found the first couple of weeks fairly easy, but what I realised is that it was about building up my stamina and endurance by putting in the regular training. I saw a couple of lighter weeks as a good way to do this, for me.
For you DawnRun , you may feel that you are happy to skip to a later week. But the good people of this forum would be extremely remiss to come on here and say what a great idea this is. The programe works as it is and there are risks to peoples health and fitness if they deviate from it.
We don't know you or your capabilities obviously, so good luck if it works for you!
P.S. I don't hate running, and if I did I would probably look at finding an alternative exercise that worked better for me. I don't like swimming, so I don't do it. Doesn't make me wrong. It doesn't make me right either.
Hi Whatsapp, thanks. I agree that it would be remiss, but I take exception to the idea that if someone doesn't follow an admittedly carefully devised plan to the letter that one should change sport. I like walking, but I don't find it is enough for me, so I need to do something. I maintain that I don't like running, and I maintain that I am not the only one who feels this way. I'm only three days into running, but I see its benefits. I don't like going to the dentist either. If I followed the way of thinking of certain people on here I'd just let my teeth rot and give up.
I don't think you shouldn't run if you don't follow the programe. But if that's the impression I left you with, then my apologies. Please allow me to clarify: I said, 'good luck if it works for you', however, many would advise against doing too much too soon. I'm sorry if you feel this is negative, but on the whole it is sound advice, passed on with the best intentions.
I did say that if 'I' hated running I would consider keeping fit by another means - of which there are plenty of alternatives. So, to continue your analogy, it is possible to have good teeth without ever visiting a dentist. Regular flossing and brushing will keep them in good stead.
Thanks for your response, and 'more power to your elbow' if it works for you, but don't be too surprised if we don't all decide to follow suit.
Whatsapp, I wasn't directly referring to your comment - the majority of comments on here are constructive, I can't expect people to say 'great idea - miss out the first 3 weeks ' of a plan they are adhering to or have done. But that wasn't my intention. I just thought I was explaining how I am doing it, I know its not the norm to miss out 3 weeks. its interesting to see how people approach tasks such as this. Maybe I will come back in week 9 with a broken leg, who knows? I might come on with a good time too. I'm essentially aiming for a good time now as my goals are changing. The main goal is to keep active though. Thanks for your comments.
I was interested in the c25k.com program so went to have a little look at the website and see that they have a forum too. I had a nosey and came across this post......
'After an extended winter pause I got back on the horse and worked through the C25K program again. This is my second year in a row and I have some thoughts to share.
The most important takeaway is that if you can walk to the fridge, the program is doable. I'm now 54, have an arthritic ankle, no cartilage in one knee, started this year about 40 lbs overweight -- probably more -- and I now run three miles at about a 13/14 min/mile pace. As I write this I'm wearing a shirt I haven't been able to fit into for three years.
The second learning is that one should really follow the regimen to the letter. I didn't last year and injured myself a couple times. I've been orthodox with the regimen this year and I went through the nine weeks without an issue. The rest days are hugely important.
It's been easier this year and I seem to run faster. Better conditioning (last year's C25K) and, I just about completely stopped alcohol consumption.
As a build over last, this time I'm running for distance whereas last year I ran for time. So, my 5K time is over 40 minutes. I enjoy it and don't really care.
I'll sign off by saying that I'm deeply appreciative of the program. I am also indebted to all those who post here and the history of the posts. With a couple minutes effort you can pretty much find your parallel situation with lots of good advice.
Thanks Cool Running Guys and Gals for putting this program together.'
Says it all really. If Usain Bolt decided to become a marathon runner, I'm pretty sure he'd start at step one.
I can't dispute that when one doesn't follow a plan one risks injury. However, this woman has an arthritic ankle and was over weight, she may have got the injury anyway. But yes, its a risk taken, as I said before if you listen to your body you can go at your own pace either slower or faster than the plan. But point taken.
I can confess to not liking running when I started C25K; I didn't like the jiggling, the huff-puffing, or the sore shins. I wanted to try it to see if I could get into running, because my bones are in need of strengthening. I had seen friends do well with the NHS C25K, and I was interested in online training businesses because I was studying some for my Business Masters degree. I was already fit like you, but I wanted to experience the programme in its entirety so I began at W1 D1, took all the rest days as prescribed, and went right through to the end. I'm still at it over two years later I think there are many benefits to following the plan fully, not least the community aspect of it, but I'm in no way suggesting that you must do it all if you don't want to!
However, I think that the programme isn't targeting running-phobes like us, but is aiming to get people who do no exercise at all moving. Running was chosen because it's a really cheap, no-excuses method.
The problem with doing exercise you don't enjoy is that it is difficult to keep going with it. The motivations for exercise tend to be a little bit vague. With your dentist you go and get your toothache removed with some short-term pain (OK, I realise there's a more substantial barrier for some people, but still). Or what about your job? You may hate it, but you need to get paid! An exercise plan is sometimes mandatory due to dire medical need, but generally I think it's seen as an ideal, which is easy to brush aside when other things come up.
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Week 4 
Week 3 finished! On to the dreaded week 4!!!! :-)
Week 4 anxiety 
Week 4 eek!
Will I ever move beyond week 2?
