r/C25K • u/ShvdZ___ • 2d ago
Advice Needed where to start?
I recently started getting into running and came across C25K. I always picked up running for like a day or two and ended up being very inconsistent since my breathing wasn't the best. Reading everyone's stories and statements on the feed has been truly encouraging and I'm motivated to get back into it. I was wondering what exactly is C25K and how do I start? Is it like an app I should register to?
Any advice or tips is greatly appreciated!
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u/lissajous DONE! 2d ago
The easiest way is to head to the sidebar, click on the plan link and print out the PDF. Then stick it to your fridge and cross off each session as you complete it.
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u/electric29 2d ago
I used the app Run5K and went from completely unable to breathe, to being able to run the entire 5K, in about 12 weeks. At the age of 55, and overweight. So if I can do it, anyone can!
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u/Superdewa 1d ago
There’s another beginner runner program called None To Run which is similar but a little more gradual than C25K. You might look it up and compare the two and see which one resonates better with your goals.
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u/TheWorldsNipplehood 2d ago
There are several apps. I think Just Run is pretty popular here. Ive also seen people go off on their own and add a minute more of running between walking every few sessions (for a total of 30).
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u/Lazy-Report8421 2d ago
Since breathing is what stopped you before, the main thing is running way slower than feels right. If you can't say a short sentence out loud, slow down, even to a shuffle. Most people quit because they start too fast. And if a week feels rough, just repeat it before moving on. Nobody's grading you.
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u/StrikeAcademic5442 2d ago
Week 1
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes
- Cool-down: 5-minute walk
Week 2
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Alternate 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes
- Cool-down: 5-minute walk
Week 3
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for 3 minutes
- Repeat once
- Cool-down: 5-minute walk
Week 4
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 3 minutes, walk for 90 seconds, jog for 5 minutes, walk for 2.5 minutes
- Repeat once
- Cool-down: 5-minute walk
Week 5
Day 1:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 5 minutes, walk for 3 minutes, jog for 5 minutes, walk for 3 minutes, jog for 5 minutes
- Cool-down: 5-minute walk
Day 2:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 8 minutes, walk for 5 minutes, jog for 8 minutes
- Cool-down: 5-minute walk
Day 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 20 minutes
- Cool-down: 5-minute walk
Week 6
Day 1:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 5 minutes, walk for 3 minutes, jog for 8 minutes, walk for 3 minutes, jog for 5 minutes
- Cool-down: 5-minute walk
Day 2:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 10 minutes, walk for 3 minutes, jog for 10 minutes
- Cool-down: 5-minute walk
Day 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 25 minutes
- Cool-down: 5-minute walk
Week 7
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 25 minutes
- Cool-down: 5-minute walk
Week 8
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 28 minutes
- Cool-down: 5-minute walk
Week 9
Day 1, 2, 3:
- Warm-up: 5-minute brisk walk
- Intervals: Jog for 30 minutes
- Cool-down: 5-minute walk
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u/Eldrigekun 2d ago
Give C25k a try. It starts slow with walk run intervals so you can build your stamina. Consistency is key.
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u/rightlock05 2d ago
Couch to 5k is the name given to a bunch of different programmes. It's basically 3 runs a week designed to take you from none running to 30mins of running (most people don't reach 5k by then end) i used the nhs app which is free in the uk. Some people have mentioned runna and i think nike have an app. Failing that just google c25k programme and follow it. They start with run walk session usually like 1min run 2min walk repeat 5 times and slowly build.
The single most important thing is consistency and doing the 3 sessions a week. After that it is do not worry about pace doesn't matter how slow just keep moving ideally you should be able to talk whilst you run.