Is it really realistic to think in 9 weeks I can go from being sedentary to running a 5k? I started out ok, got to W2R1 and my knees were killing me. Took 5 days for the pain to subside and for me to feel like I wasn't hurting myself by heading back out to run. I've already encountered a slow down in the second week, so it's going to take me at least 10 weeks, barring any further issues. I'm about 30 lbs overweight and otherwise quite healthy without knee issues. I didn't anticipate having a hard time with this and my enthusiasm and confidence are not there like it was when I started. I knew ahead of time that starting running sucks, I've done it before in my late twenties... but I feel like my body is letting me down, like I've aged beyond my years. I'm only in my mid thirties!
I'm just not sure the program is really realistic for people who don't have a baseline level of fitness. I honestly though "oh, anyone can do a C25K right? So I'll sign up for a 5k in 10 weeks and that'll be no problem". I'm not sure I'll be able to run along side my fit friends, even with the two of them being pregnant. I guess I'm just coming to terms with the fact that for me it might take longer, I might have to walk part of the 5k.
I guess what they say is true: Comparison is the thief of joy. I should stop comparing myself to my fit friends and people who can complete the program in 9 weeks. Sigh.
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Amandana
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Next good news... you can slow down... right down and take it steady
Your quote is one that I use loads in replies to folk.. this is YOU.. and it is, all about YOU.. and us of course, helping you along by being your constant, if unseen companions
Loads and loads of folk do this.. loads and loads started it and though they might die in the first weeks.. they didn't... and they are still here having a great time
"Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.
I did actually sign up for a 5k race in mid-May. I certainly won't be "racing", and don't even have to run the whole thing, but it will be 5k long! Without accountability, something I have to actually train for and show up to, with people counting on seeing me there, there's no way I'd actually hit the pavement.
Hi there - I bet most people don't complete the programme in 9 weeks - that doesn't matter at all. I've had to miss a week due to injury (knees, like you) and another week for the snow. It's relatively easy for me to fit the runs in as I'm retired. But for younger people with busier lives I imagine the runs sometimes have to take a back seat.
Also, as Oldfloss says, you don't need to be running 5K by Week 9 - I bet most people don't do that either! I hope to complete Week 9 next week, and if I'm lucky I'll be running 3.5K in 30 minutes.
Lastly, I'd just like to say that I hadn't run for 40 years before starting this programme, and felt very unfit at the start. But I have learnt to trust in the programme, and taken much support and advice from this forum. I try not to compare myself with others - just challenge myself to do each run, and repeat if necessary.
Best of luck with the programme, and keep posting about your progress and problems - we want to hear how you're getting on. 😀👍
No problem - I don't like to think of you feeling despondent. I just looked at all the responses you've had, and you can see from all the encouragement and advice that people really want to help and support, and that this programme does work. Good luck!😀
I started all this malarky 4 years ago at age 67 - I took one look at C25K and thought that it was too much for me - so I did this 7 week programme first mayoclinic.org/healthy-life... It actually got me out to 6.4 klms and was a much gentler and easier programme to do with no non-stop running at all. Run/walk all the way to 6.4K After I finished that I felt more confident to do C25k and did so. I have since run 3 half marathons.
Thank you for the link and the encouragement! Will definitely keep that link and the idea of sticking to run/walk intervals in mind - especially if the longer runs become too difficult or to make up the distance between the end of the C25k session and 5k as I approach the race.
You don't have to do this in 9 weeks. I used the weeks as 9 training stages. Sometimes life gets in the way.
You don't have to run for 5 kilometres. The programme is a bit mis-named because the object is to run for 30 minutes continuously. C230minutes doesn't have the same ring to it.
This programme is suitable for those with a very low baseline fitness. It has been completed by people more than twice your age and by people who carry much more extra weight than you.
Not many things that are worthwhile come easily but if you trust the programme it really does work. It has a rather weird side effect of making people enjoy running.
I graduated last week, I’m in my 40’s and was at least two stone over weight , I hadn’t exercised in years. I can now run for over thirty minutes-a 5k takes between 35-40 minutes. It is possible and I don’t think I had any base line fitness of worthy note . Just take your time, you are allowed to repeat weeks as often as you like. You can do this , just take it at your own time 👍🏻
Ditto to all of that! I'm 48 and *mumble* stones overweight but I can now run for 30 mins and it feels amazing. I can't quite believe how miraculous this programme is. And Laura should be given a knighthood or something!! 😄
I’d never ever done any exercise before I started, at 41. I wasn’t too unfit though as I walk a lot, but I’d never got my heart pounding doing anything!
It’s taken me longer than 9 weeks- Christmas holidays and snow, but I’m just starting week 9 having started a few weeks before Christmas.
I haven’t once not gone out when I’ve planned to, and I’ve been 3 x a week for every week apart from the ones I mentioned.
So much of it is mind over matter I think. My knees ache after a run, but only for a day after and they’re fine while I run.
I hope you find your mojo anyway, it’s so worthwhile!!
Thanks - same, now it's just after I run and for a day.... but I feel good while I'm out there. Mojo is exactly the way to describe it! I hope I find it too... I'm sure I will.
My 9 weeks were nearly 11, and 2.5 weeks post grad and I’m still only at 4..3k in 32 mins.... BUT, I feel the best I’ve ever felt about my body! Honestly! Now, don’t get me wrong, everything is still an inch or three bigger than I’d like it to be, and I’ve not suddenly turned into a raving beauty... but, I am amazed at how I can now run... and enjoy it.... and my mood is better... and my bp is lower.... and I’ve lowered my risk of heart dis... and diabetes.... and ....... I won’t bore you any longer, but, if you’re not going into this thinking of what you’re going to gain... well then quite frankly there’s no point! The program only says it will get you running 30 mins in 9 weeks (or 27 runs as I tend to call it) and in that it does succeed.
I’m wishing you the very best and hope you will soon begin to realise what you DO get out of the program. Happy running 🏃♀️🏃♀️🏃♀️🏃♀️
Thanks for the encouragement! I'm looking forward to the health benefits as well and hoping to build some social ties in as well - running with friends. There is a trail just down the road from where I work and I'm hoping to run the trail after work once its nice out - running through the trees has such a nice appeal. I can see that the only way to age gracefully is to be active, and that is really a motivating factor right now too - I want to not just impact my health now, but for years to come.
I just want to say good luck and stick with it! I was also very unfit ( actually I still feel very unfit) but I'm about to finish week 7. It's hard. But it is possible. I run super slow and I have to stretch well afterwards or my knees are sore. I also started out 30 lbs overweight and I've lost 13 lbs from running this program and eating super healthy! You can do it! Don't worry about running the whole race. You can always walk.
I started couch to 5K last June at the age of 47 with no baseline fitness and severely overweight. In three weeks I'll he running my first half marathon and tomorrow my 27th Parkrun.
This programme is perfect for the beginner, it doesn't tell you how fast or slow to run and gently eases you into running. Lots of people take extra time or repeat weeks, ironically its not a race!
C25K has transformed my life, good luck to you, I hope you keep at it and feel the same benefits. The running family on here will help whenever you need it 👍
Your fitness is where it is and the only way to improve it is to do some carefully structured exercise. C25K is the perfect place to start and in just two or three weeks you will probably look back and be amazed at your progress. This plan works.
Read this guide to the plan healthunlocked.com/couchto5... to understand that it is possible, if you take it nice and steady and have no underlying issues which disrupt your training.
I was 57 when I did the plan and it is one of the best things I have ever done it for myself. I ran every other day, but did have, what I now realise was, above average fitness.
You will be able to give a fair crack at your 5k race and who knows, you may well be able to complete it.
Thanks for this perspective and the encouragement. It's totally true... I am where I am, and honestly, as hard as it may be, I have already thought so many times about how much harder its going to get if I go back to the couch.... every month, year on the couch is only going to make it more and more difficult. Now is the best time of all possible times I could start... I can't go back, I can only go forward! I've read the link and there's a lot of great information in there.
Hi, I started about 5 weeks ago and I’m only on Week 3 Run 1 so don’t worry. I was getting pain around my knees so I’ve started jogging on a treadmill as it’s easier on the joints and I can manage my pace better. Please remember C25K is a generic exercise program and there is nothing to stop you completing it at your own pace. Well done for starting, take whatever time you need and most of all try to enjoy it. Good luck!
Amandana - Take heart. Really do. I am 51. I have procrastinated since I was 41. I had an ACL reconstruction on one knee in 2010. My knees hurt for the first two weeks. now they are in better shape because it all gets stronger. I was puffed after the 90 second runs. But slowly its got better - not easier - but you become so proud of yourself with each milestone. you are not doing it for your fit friends. you are doing it for you. to start something is to finish it. Tell us all when your next run is going to be and we can all encourage you.
I'm on track for 9 weeks and being 18/19 stone doesn't really help. I have always said I don't do cardio! I have no stamina for it! I also have a painful gallstone which doesn't help especially the pain in my back and shoulder as I run but I'm determined to graduate before it comes out ( on emergency list but not sure when it will be done.)
I get a lot of people telling me what I'm doing is amazing but I just think I'm stubborn and my wreaked body won't stop me!
Tomorrow in r2w7 so not far to go now.
Everything is possible if you put your mind to it you just sometimes have to adapt to your circumstances.
I am 53, not run since I was about 16 and also around 30-40lb overweight. Graduated last Friday, took 10 weeks, having delayed 2 runs due to snow and (running as a group of 4) the group repeated 1 run but I skipped it to give my knee a chance. I suffered with right knee for around 2-3 weeks, then bought new trainers. Not looked back since and I do believe running through it has helped to strengthen to some extent. I did it and I firmly believe you can too!
I believe it is appropriately paced for most people and realistic. But.......
(1) The programme really targets 30 minutes continuous not 5K. (Unless you are doing the distance version which was created by the original designer alongside the time one but most people do the time one).
(2) There are certainly people for whom the pacing of this programme really is too fast either physically or mentally.
I have a total block at week 5 run 3 and after 3 weeks of trying I have abandoned the plan in favour of something that is more suited to my mentality and aligns more with my goals and today was an amazing day. Was out for 1hr and power walked/ jogged 4.5 miles. This mental block is very normal for people with my medical condition, most of whom will tell you they can not run (which is currently accepted internationally advice). I find I can but sticking to doctors orders not at the jumps in the plan (most likely due to mentally panicking). I also have a very over weight friend who could not make the jumps physically. So, although the plans pacing is good, it is certainly not a one size fits all.
(3) The suitability of the pacing really depends on what you are weak at. Truthfully, if you have poor cardiac function as I do, there is just not enough conditioning in this plan to make the jumps. Equally the same is probably true for people with joint problems. However, if you are someone who is moving through the day (even if you did not previously exercise) and normal cardiac function it is likely you had the fitness to run for 30 mins and the plan will teach you to pace it as very few people know this. And the pacing plan just fine.
Hi there. I've found this really interesting. It's taken me 3 weeks to finish week 1! I blame snow and a bit of illness for it taking so long...I can only do twice a week so knew I would be longer. I'm taking the line for one of the earlier respondents that it's not a race. I'll get to end eventually...I might not mention how many weeks it's taken!! Let's just keep going.
If it takes 9, 10 or 20 weeks it really doesn't matter at all. I am still a beginner runner, and today for my third run of the week I decided to take it slower. Ran a good distance, listened to the birds in the woods , chatted to an old woman about the weather, said hi to some young folk with a baby in the pram, thought about my life and loves.
Got home feeling good and energised rather than tired. Its no longer a chore. Because I've been running now for 6 months or so AND because I listened to the admins, no injuries and very minor aches.
So... my advice is. Listen to the admins and take it at your own pace. Sometimes its easy and other times its just hard.
Oh and one other thing I have learned is to not listen to internal voices too much. You know " I cant run, this is stupid, my legs hurt, this is pointless etc" The answers in order are..." You can, its a really smart thing to do for physical and mental wellbeing , they dont really and actually the point is I want to do it."
I think you are being hard on yourself. I am now on week 3 run 2 next, have had delays for snow and knee pain. I run at snails pace it is the only way as otherwise I would not finish each session. Maybe take each week as it comes, I also leave more than one day between runs to recover, so do what suits you 😊
I started week 1 and thought I was going to die, but didn't. I then started week 2 last week and hurt my knee. Now I am laid up because I didn't listen to my body. But I'm not giving up. I'm going to take all the lovely advice from the people who know on this great forum and then I'm going to start again. I've already decided that I'm going to run week 1for a couple of weeks and then week 2 for a couple of weeks and so on. If it takes me 18 weeks who cares, no ones watching. I just want to feel that feeling I felt after week 1 run 3 completed..... I felt great. Keep going and go at your pace, because you will always be ahead of me lol
Thanks for following up - I have! I'm planning to get W3R3 in this afternoon! I haven't had any further issues following runs, although I think I bit off more than I could chew with a few really challenging yoga poses yesterday and my hips/glutes are feeling it today so this afternoon's run might be either great for helping work that out, or an awful slog.... we'll see! Next time I'll plan the challenging yoga for the first of two consecutive rest days.
I think the yoga stretches I did after my run is what hurt my knee. I think I'm going to see a physio on Monday or before if they have a cancellation. My knee is getting better slowly but taking it's time 😕
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Next time I'll plan the challenging yoga for the first of two consecutive rest days.
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Hello all - 71 years old and hoping to run!
