Re: Couch to 5K

[hwyadencloff]

I'm aged 69. I've been running (slowly) about 0.75 of a mile every day for several weeks now. Where does that place my entry point, i.e.in terms of which week number, on the scheme?

[Cmoi Graduate]

Hi hwyadencloff , welcome, and that's an interesting question.

I'm afraid I don't have a simple answer, mainly because C25K doesn't work like that. It's not about distance or daily running. It's a programme to get you to a point where you can run, or more accurately jog at a comfortable pace, for 30 minutes non-stop. So the final week of C25K is three 30-minute runs.

I'd suggest you start at week 1 run 1, and if that's really easy, try week 2 run 1, etc. But err on the side of caution, and please note that C25K specifies at least one non-run day between run days, never running on consecutive days. Warm-ups, cooldowns and hydration are all important too.

I'm sure others will be along shortly to give you more info. Enjoy C25K!

[Hidden]

I agree with Cmoi You are in a great position to start the programme and in 9 weeks you will be able to run for 30 minutes. The incremental nature of training is very important and rest days are VITAL.

Good luck and enjoy c25k.

[Instructor57 Graduate]

Hello and welcome to the forum and the program and we'll done on deciding to start .I would suggest the first thing to do would be to read the program guide .

healthunlocked.com/couchto5...

The next thing I would emphasise is to not run every day .

When you run you create micro tears in your muscles and the rest day (Non negotiable as mentioned in the guide) is there for these to repair so that when you run again you will be getting stronger .

I would then suggest the best place to start would be the beginning of the program.

It is designed to gradually build your strength and stamina with minimum risk of injury , if you were to start further into the program you would be at higher risk of injury and would also not be progressing at the optimal rate .

Especially if you have been running every day .

It takes time to gradually build up your strength and stamina , there really is no safe shortcut

Also take note of the ideal pace to run (A conversational pace) and hydration recommendations and stretching, all mentioned in the guide .

Enjoy the program

[Oldfloss Administrator Graduate]

As the others say...you are in a great place to begin this programme, (apart from running every day).So Week 1, Run 1 and off you go. Nine weeks should see you graduating and having had an enjoyable time.

[John_W Graduate Ambassador]

Try Week 3 for size

[Zev1963 Graduate]

I'd start at week 1 run 1. It is a great program, and you will enjoy the continual progress each week.

[nowster Graduate]

Either start from the beginning or, as John_W says, week 3. The first three weeks have about the same amount of running in them, just in different sized lumps.

[Belushi Graduate]

If I were you, I would start in week 1, week 2 if you are in a hurry to graduate, follow the program, if you find it easy, enjoy it, there will be challenges ahead, always listen to your body and take you rest days

[couchvssofa Graduate]

Hello, I also agree others, I eould begin at the start and see how it goes from there, all the best

[shawgreen Graduate]

It isn't a race you really have nothing to gain by "finishing" the programme nor any good reason to rush through it. Take it easy, follow the programme from beginning to end and enjoy the journey