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The Couch-to-5K ® Running Plan

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#1 Zephie Chugger

Posted 24 January 2013 - 07:38 AM

Has anyone used this plan?


As a over weight lady hoping to shift a few kgs and get fitter would you recommend running?

#2 Georgie83

Posted 24 January 2013 - 07:44 AM

I am in week two, and have found it pretty good so far! I haven't done any running for about 2 years, so I liked the way it eases you into it.

It's so easy, just put on your music and it tells you when to sart running, and when you're half way so you know to turn around!

You only start running for 60 seconds at a time, so if your Dr says it's OK for you to jog, it's free so you might as well give it a go!

#3 ~polly~

Posted 24 January 2013 - 07:48 AM

Do it!  Ive been using and its great.  Ive never been a runner and Ijm finding it easy to progress up the stages.

#4 Crap Napper

Posted 24 January 2013 - 07:49 AM

I did this 2 years ago, and it was great. I went from not being able to jog around the block to running 10kms at a good pace inside 12 weeks. BUT, there was a big downside. I should have taken it MUCH slower, because I ended up rupturing a disc in my back from the repetitive pounding . I just got such a high from achieving something I never thought I could do, that I wanted to do it more, and more, and go further and further. I loved the changes in my body and health, and ignored the warning signs my body was giving me.

Two years later my back is almost better, thanks to heaps of intensive pilates, guided by a physio, and I may even try running again. BUT, I really think there is more merit in triathlon type training than running, because you will have a much lower chance of injury than with just running alone - especially if you are carrying extra weight. For what it is worth, I didn't do C25K to lose weight - I was 58kg and 162cm tall, and had previously had no injuries - I did it for fitness.

#5 ChunkyChook

Posted 24 January 2013 - 07:50 AM

LOVED IT! I was amazed that I could actually run/jog for longer than 60 seconds as I strugled at the beginning. Was well worth it.
I am going to do it again when I have the time to commit to it and hopefully keep with it after I finish.

#6 Pompol

Posted 24 January 2013 - 07:55 AM

I've done it to regain fitness after injury/babies a few times. Love it. As a PP has suggested, absolutely stick to the schedule though. Building up to 5ks in 9 weeks is challenging enough to your body, if not cardio wise for you it will be on your muscles/joints, so even if you're a bit addictive and get super enthused and want to do more than prescribed, don't ! Or cross train instead, ie no running, do something else.

#7 emma_jean

Posted 24 January 2013 - 08:52 AM

I tried it before, and ended up with shin splints. I think I'll try it again when I am less overweight.

#8 Chief Pancake Make

Posted 24 January 2013 - 08:58 AM

I did it just to prove I could.  I hadnt run more than 50m since I was a child cos I hate running.   In 7 weeks I got to 5ks and proved I could,I also proved I still hate running.

#9 MegzG

Posted 24 January 2013 - 09:05 AM

i'm doing it now, i'm up to w8d2 and it has taken me alot longer than 8 weeks as i'm doing it at 4am before work which is a struggle to get up, but trying to do it 2-3 times a week
i'm so proud of myself, i have attempted it a few times before and never got past about w4, but i'm now up to 28 minutes running.
i'm slower than the time/distance recommendations but last run i did about 3.9km in the 28 minutes so will take me a bit longer than 30 minutes to do the 5km but hopefully i will get it if i keep going.

#10 DandS

Posted 24 January 2013 - 10:42 AM

Do it! I did the C25K about 18 months ago (started it to try lose 5kg of weight that had crept on - I was still in healthy weight range, just not happy with weight), and I loved it (and lost about 12kg in the process!). I stuck to the program and felt such a sense of achievement each week when I was able to complete it.

I really love running now, and since completing it have been in several 5 and 10km fun runs, completed my first half marathon in October, and am now training for my second half in April.

Edited by DandS, 24 January 2013 - 10:43 AM.

#11 emma_jean

Posted 24 January 2013 - 10:49 AM

Can I ask - those who have done it successfully - how much extra weight were you carrying at the time?

#12 MsDemeanor

Posted 24 January 2013 - 11:48 AM

I have just finished week four  - Emma Jean this is the running I do! I am at least 25-30 kgs overweight.

I love it!

#13 MsDemeanor

Posted 24 January 2013 - 11:49 AM

I run on an oval Emma, maybe try that if you got splints from running on the road?

#14 emma_jean

Posted 24 January 2013 - 12:33 PM

Yeah I was running on the road so might try the oval, thanks original.gif

#15 Canberra Chick

Posted 24 January 2013 - 02:01 PM

I did it and it was great. It really kick started weight loss and I did two fun runs late last year. I still run, but find for time and my 'groove' 4 km in 20 minutes suits me better nowadays, so I do 4km three times a week.

I was carrying an extra 10kg when I started. I had been doing sport before, but nothing that required me to run long distances.

#16 Libertine

Posted 24 January 2013 - 02:09 PM

I'm doing it just now. Did week 5, day 1 this morning. I started from zero fitness and am about 6-9kg over my happy weight.

I think it's excellent. I actually look forward to going out and doing it.

IMO i think it really ramped up a notch in week 4 and 5. On Saturday I have to run for 8 minutes!!! Saying that I have completed every run so far so no reason to think I can't do it lol.

Go for it OP! Running is such an excellent way to burn calories and it makes you feel GOOD.

#17 Zephie Chugger

Posted 24 January 2013 - 02:09 PM

Thanks ladies, I think I'll give it a go when school goes back and will have a little bit of time.

#18 Moo point

Posted 24 January 2013 - 03:12 PM

Just adding I did it about 4 years ago. Have always hated running, and hadn't run in about 17 years (since they forced us to do it at school). I started in January and did the City 2 Surf in August with a friend of mine, 14km in just under 2 hours. I was pretty stoked original.gif

I can't remember weight, I think I was about 94kg (about 20kg over my ideal for my height/frame), and got down to around 82kg. I definitely lost a couple of dress sizes and gained some muscle, too. I used to put music on my iPod that fit within the 30 min program so I could run to my own music, then once I got past the last week I just chose whatever music got me in the mood.

I am back around 85kg, have a 7 month old DS, and am thinking of doing this again once my body has healed properly (my knees, back and feet are giving me a bit of grief, not to mention the old pelvic floor).

Best of luck!

#19 *Lib*

Posted 24 January 2013 - 03:15 PM

I did week 1, then moved onto week 2, struggled a bit with week 2, (I am seriously unfit) so I am back on week 1. I feel so good when I have finished. I run at the gym, on a treadmill, and I have tunes in the background.

#20 monet

Posted 24 January 2013 - 03:33 PM

I did it last year, for fitness though not weight loss.  I hadn't run properly since high school...and I'm 48 now...so was fairly skeptical but I found the program reasonably easy to complete.  I have done a few 5km fun runs since and aiming for a half marathon this year.  I am in Singapore so found the heat one of the hardest things to deal with.

Good luck with it!

#21 Leggy

Posted 24 January 2013 - 03:41 PM

Especially if you're overweight and not been doing much exercise, you should start out walking for 30 minutes a few times a week - I think they recommend for a month - before starting C25K. Also, if like me you try it a couple of times and have to keep stopping due to knee injury, despite following the program and not skipping ahead, get your hips checked - it turned out that my weak hip muscles were requiring my knees to do too much work, so they got very unhappy with me. I'm in the process of fixing that up now so maybe this will be the year that I will *finally* get to 5km!

Like some PPs I never imagined that I could run, let alone enjoy it. It's the most amazingly good feeling to find out that actually you can. That's probably worth more than any weight loss.

#22 minxy07

Posted 24 January 2013 - 10:06 PM

You can also try an app called ease into 5. Much the same except it uses the music from your iPod/iPhone and then just drops in when you start and stop.

#23 Feral-Lausii

Posted 25 January 2013 - 01:19 PM

I'm doing it. I still have another 30 kilos to lose to be in a healthy weight range. I started exercising slowly for two or so months. Got my fitness up a little. Have been repeating days here and there, and I also use it as a HIIT when on the x trainer. I'm currently at week 5, and have been repeating it for two weeks now. lol Time to stop freaking out and go to week 6.

#24 the wudges

Posted 25 January 2013 - 05:25 PM

I did it last year and loved it! I was about 10kg overweight when I started and lost 12kg in total (combined with the 12WBT program).

Week 5 Day 3 is a real milestone, but once you do it you will never look back original.gif

#25 9ferals

Posted 25 January 2013 - 05:31 PM

Love it!
It got me off the couch and into running 2 years ago, and I'm still running now.  Including races - 10k, 14k and half marathon last year.

But, start slow.  Really slow.  Don't worry if you can't do all the running intervals, do what you can and walk the rest.
And repeat weeks if you need to.
If you are overweight and unfit (like I was when I started) then you need to be cautious. I've had issues with my knees, hips and ankle since I started running, but a great physio has helped me get over those.
Make sure you have good shoes and a good bra - everything else is optional.


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