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Do the Couch to 5k running plan

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Recent activity

traybucketUnconventional 5k training.

Short version: I ran a 5k without training.

Long version: I’ve been cycling and doing CrossFit for some time now, and often our CrossFit WODs include running. The longest of these was a timed mile. So going out for the 5k last week was a big leap. But CrossFit definitely builds aerobic fitness, so my lungs were fine. My legs, however, were hurting most of the time. Still, I never had to stop and walk, and finished in just over 28 minutes. Worth doing. 5 days ago

traybucket 6 years ago

WiredN 1 week ago

lapland 1 month ago

creativecalling 2 months ago

art191 3 months ago

MaggieOnWheels 2 years ago

MoonlightMerlot 3 years ago

boocupid 3 months ago

B~OrchidStarting again

I lost so much weight and felt so good when I was doing this. I will start with Day 1 by Thursday! 3 months ago


Running just makes my back and knees hurt. I started the C25K back in May and promptly hurt my back, was in bed for two days and haven’t gotten back to it for fear of hurting myself again. I think running just isn’t for me. I’m going to focus on cycling instead. 3 months ago

delta214 3 years ago

SimplicityInTheLBC 5 months ago

A_Lamb 6 months ago


1 day 1 done. 60secs run, 90secs walk for 20 mins. 6 months ago


week was a bit of a washout. I did one day of this and despite enjoying it, my laziness seems to run amok. so will try to stick with it this week.

I kind of just want to run for 20/30 mins a day and have that be a habit. get it done and then get on with my day. involves me going to be bed earlier, so I can wake up earlier and feel refreshed to go run, instead of late nights and sleeping in more.

come on annie for goodness sakes. stop being lazy. 6 months ago


i completed my first day on this programme! went to the park that isn’t even 5 mins from me this morning at about 915pm. walked briskly for 5 mins, then started jogging for 60s, then walked for 90sec and repeated this for 20 mins.

it felt so good to be outdoors running, in the fresh air surrounded by nature. and there were a few people milling about with their pets. later on there was also some group of ladies who met up their in the park, and they had on some sweatshirts that indicated they were part of some running team. they didn’t look like trained athletes more like women wanting to improve their fitness. so they were there talking for a while and I ran/walked a number of laps passed them each time. then they moved into the middle of the park and started doing some (im guessing warm up) excersizes before setting off for their run. I had finished my workout before they had started theirs. but I might see with time if it is a group I might like to join, once my running gets better, and if I see them often. why not. it would be a good opportunity to stick with the running, keep fit and meet new people. and its so close to where I live. so will keep that in mind. but first I want to get better with my running.

give my legs, heart and lungs a good workout, which it needed today, and even tho this is really the easiest week in the program naturally, my being unfit, took its toll. I did it all, but I just felt like, I used to be a better runner than this. even jogging for 60secs felt like an age at times. but then I thought well this is why I am doing it, cos I want to get better with it again.

really love the outdoor aspect of it. will keep with that until the weather is really bad and have to go to gym to do treadmill version.

tomorrow is a rest day. I intend to do this every second day of every week, so works out to 4 times a week as opposed to 3 times a week.

happy I started this today. and got it done first thing in the morning with lots of time to spare when I got back home. so it will fit in really well with my having time to get ready for work etc 6 months ago


day tomorrow – its the first day I am starting this.

looking forward to it. 6 months ago


other thing I want to do is buy a small running “bumbag” to carry keys and phone, and whatever else.

I have a gym boss timer so I will be using that initially to time the secs/mins.

later on when have the bumbag can put my phone in there connected to headphones then can listen to music as well as the c25k app I have downloaded which tells me when to run walk etc. and can log my runs on that etc.

so def need to get bumbag will be useful 6 months ago


a copy of the c25k plan, the outdoor version as well as the treadmill version.

I plan to start on Tuesday this week as I have to be at work at 10am tomorrow (I usually only start at 1130am / 12pm each day, some days I have the morning/eve/day&eve off) and then just do it every second day consecutively each week. on the days when weather is really bad, then I will go to the gym and do the gym version for that day.

its supposed to be done 3 times a week but it will end up being 4 times a week if I do it every second day. I think that is enough for the week and its good to have one day rest in between so it doesn’t feel like a chore each day and muscles get a chance to repair etc.

hope this works out. I enjoyed doing this plan years ago. food wise. no diets, no extreme clean eating. no protein shakes and supplements. just normal eating in moderation. not going to stress aobut it. my thinking I will eat healthier just by way of the excersizing. it just happens. besides I have some healthy eating habits ingrained in me anyway. just some. I don’t want to fret about prep and food. let it just be and enjoy a meal.

so that is the plan. want to keep things simple. plan to do this for as long as possible even when I have finished it. will do it again. couch to 5k is essentially hiit cardio so its a good plan.

only planning to go back to strength training much later possibly in the new year only, but only once I feel like I have built up my endurance again and much fitter and lost some fat. then work on that. and I am thinking to do mainly bodyweight strength training and plyo work. I don’t wanna waste my time with setting up weights and stuff.

I am trying to simplify to keep things easy. so I just wanna get up go for a run, come home, take a bath, go to work. or just go to gym, jump on treadmill, take a shower, go to work etc.

no wasting time. in and out. 30 mins , 45mins max.

trying to simplify all aspects of my life. 6 months ago

iamevoxus 4 years ago


Well I planned to keep running after I finished this, but I never did. So now I am restarting, from the beginning. I haven’t run in WAY TOO LONG. I did the first workout today :) It’s easier here in southern cali: warm, no hills, can just run right out the door :) 7 months ago

Andromeda 2 years ago

DoctorTeethThere's no way

I’m going to re-start this and complete it before the snow comes, so I’m clearing it out. I honestly hate running, but I hate all exercise, and this goal makes me judge myself rather harshly when I see it. So maybe later, C25K. Right now, you’re going in the shed. 7 months ago

lovika 12 months ago

In_focus (Andia)Update

I went again but not the amount of times I should have. This week was a week of woes. My car was in the shop.. 2 days later and 600 bucks poorer I am on the road again. Not to make excuses but I guess I am.

I also spent massive amounts of time on the budding business and was looking into scads of grant programs. The criteria, the limitations, the regions it’s available in… and so forth. I was working also at my normal job with all the issues there. Crazy busy week. 8 months ago

sierrakDid Week 5 Day 2 Again

I haven’t had a chance to run regularly for the last few weeks, due to working on our move and the extreme heat. Things are finally calming down, now, so I decided to repeat Week 5 Day 2 run again. It felt really good. I think I’m ready to tackle the 20-minute run next. 9 months ago

In_focus (Andia)Day 3 done

It was 95 with a heat index of 102. It was hot. We ran for 90 seconds and would then walk for 2 minutes. Tacking 30 seconds on to the run time seems like it went on forever. When I was done though… complete sense of accomplishment. :)

It’s hard to remember the me that used to run 2 miles daily. I know it’s buried in there somewhere and will come out in time.

This program has you doing it 3 days a week. I may start power walking on the off days. 9 months ago

VladivosI did not finish this, but I could not find the give up button

It’s not the way for me. I want to run, but first I’m going to finish the insanity program. I really enjoy that. 9 months ago

Vladivos 2 years ago

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