The Couch to 5K Run

The 5K run… something that marathoner’s would scoff at, yet something that I know I can’t do, and I know a lot of us here can’t do it either.  It is as simple as running 3 miles and yet, it is something that I haven’t done for many many years.  After my treadmill post last week there were a few people who mentioned that they may be interested or had already started the Couch to 5K Run.  It is a program that basically gets your ass off the couch and puts you into training so that in as little as 2 months you can run a 5K. 

I started hunting around and what I found is that there are a lot of different versions of the Couch to 5K run.  One in particular is one that I think a lot of people use.  By starting just 20 to 30 minutes 3 times a week, it gives you 2 months to get up to running 3 miles.  It sounds great - for some people - but not necessarily for me.  It has you alternating jogging for 60 seconds, and walking for 90 seconds for up to 20 minutes the first week.  That would be great, if I wasn’t 85 pounds overweight without any ability to jog for even one session of 60 seconds, never mind, off and on for 20 minutes! Wait… let me do my math here - 60 seconds of jogging, 90 seconds of walking, 20 minutes… that equals… holy crap, let me get a calculator here… it equals 8 minutes of jogging - right?  Anyhow - there is no way in hell my tub of lard body can jog for 8 minutes, I don’t care how short of a time it is.  BUT I know some of you CAN do it!  I think for the people here that have had some experience with running and have lost enough weight so that they don’t break their knees while they are starting out, this is a fabulous way to not only have a goal that you can get to, but it might actually be fun!  I know that for me, having a schedule for exercising is important.  I like to know what days I’m exercising so that I can keep track and not miss any.  If I just woke up and then tried to decide if I was going to walk on my treadmill, it would SO never happen!

But again, that particular routine didn’t work for me, so I think I found another for those of us who are more than a little overweight, and more than a lot out of shape I found a Couch to 5K program that exists in both 4 and 7 month increments! I know what you are thinking, 7 months to run 3 miles??  Well that is what happens to those of us that are very overweight and have barely ever run in their life.  Although I like to think I can do the 4 month program, I think I’m going to start with the 7 month program, just to give my knees and joints time to work up to actual running.  Both programs are great if you have weight to lose because they start you off slowly.  In the first month of the 4 month program you do mostly walking with 3 minutes of jogging put into the 2nd week, and 6 minutes put into the 3rd and 4th week.  It’s only 3 times a week and totally doable for most people, and it gives you the ability to do some strength training or other exercise activity on the other 2 to 3 days.  By the 4th month you are doing all running 3 times a week till you get to the point that you can run 3 miles without a problem at all. 

The 7 month program allows you to just start by walking 3 times a week for the first month at either 15 or 20 minutes of walking depending on the week.  Yeah, now we’re talking!  I have to get back into slowly, lol.  Month 2 you build up into a few minutes of jogging and each month adds on a little more jogging till you are in month 7 when you are running for 30 minutes at least 3 times a week.  Ah, that sounds like heaven for someone like me!  Sure, it is slow - but that is the point!  I’ve already admitted I don’t love the treadmill, so it doesn’t make my entire fitness routine revolve around walking or running, but at the same time I can slowly build up my endurance.  This particular program starts on Tuesday - so guess what I’m doing today??

Sure thing - today I start my Couch to 5K Program!  I sure hope that some of you are motivated to do this with me.  You don’t have to have a treadmill either - I’m almost positive you all have a sidewalk outside of your house So, let’s do this! Who’s with me??

Here are the links for each program so you can look at each and decide which one you want to try.  I printed my hard copy out and it is now hanging right on my refrigerator so that all I see when I wake up is the day that I’m walking.  I suggest you get off your couch and join me.  Go, print a copy out for yourself, and let’s get moving!

2 Month Couch to 5K Program
4 Month Couch to 5K Program
7 Month Couch to 5K Program

I am in. Due to yucky knees and asthma as a kid, I am going to do the 7 month program right along with you.
Excellent post.
Ohhh my mind is spinning now. How is the weather in N. Carolina in August? August would be 7 months right? I am thinking an OWW weekend that includes a group 5k run.

I love the Couch to 5k concept but the whole 2 month program never worked for me either. I would get done with week 1 and think “No way in hades am I ready for week 2” so I’d drop it. Now logically, yeah, I COULD have repeated week 1 until I was ready. But I’m a bit insane where if I’m not following a program exact, I’m not doing it. It’s another hurdle to get past but moving on....

I’ll do this! I think I’ll try the 4 month one and see how I do.

I think the important thing will be just STICKING with it. I am thankful that I have a treadmill. I can run here even when it is hot as hell. LOL!

I decided to start the 2 month program - Saturday was my first session. BUT I may very well repeat weeks, so that it will end up taking longer. The article that is along with the schedule on the website (I think it’s coolrunning.com that I was looking at) actually says that you can stretch the program out if you feel you need to, so I dont’ feel like I would be going off the program if I decided to repeat weeks to give body time to build up to running.

I actually do have asthma, though fortunately I do not often have attacks. And I’ve always considered myself to be a wimp when it comes to exercise (though I’m learning I may have been wrong about that). So I figure if I can do it, anyone can.

I love it Erin!  That’s awesome.

And here I thought that Steve and I had come up with this brilliant idea all by ourselves.  Since January, he and I have been out jogging three to four days a week.  I’m horrible at it and I bitch and whine the whole time, but I feel awesome afterwards.  We do one minute of running, a minute and a half of walking and then so on and so on.  It sucks.  But I’m so glad we’re doing it.  And the more we do, the better we are at it.  We can go for half an hour now and it’s probably time to change up the running to walking ratio to a bit more running.

:( I can’t do this.  Doctor says no treadmill, so running is out.  Until I get the knee in better shape, that is

I will be with you in spirit as I plug away at the elliptical.

BTW - when your partnered up with a trainer who is 86 years old, don’t discount him..That 86 yo man was a marine and he killed me last night, it hurts to type.

I love it! I started a program to try to do a marathon and a half of walking this summer.  I want to do the Avon Breast Cancer walk in honor of my dad.  (Yes, men get breast cancer too).  It doesn’t involve any running, but I had been doing the program for about a month now and built up to walking 7 miles.  This week I’ve gotten nasty sick, so I’ve had to put it on hold.  But as soon as this crap leaves my body, I’ll be back to it!

Ooooh, yay, good for you!  I just recently started the other program.  I’m glad to know there are options out there.  I should remember to link to this post, what with all my yammering about C25k on my blog and how many people said they’re not quite there yet.

BTW, I fully expect to repeat weeks on my 2 month program.  My two months are going to last longer than 2 months.

I’m right there with you Erin! I’ve let myself get so overweight that I could never run for that long right now. But I’ve wanted to do get back into running and I’ve looked at doing a program similar to these so many times! I’ve been using the elliptical at the gym but I could start using the treadmill again. I wish I had a buddy here with the same fitness levels and goals as I have.