The Couch to
5k in 9 weeks running program
C25K, is a fantastic program that's been designed
to get just about anyone from the couch to running 5 kilometers
or 30 minutes in just 9 weeks.
With the help of the Couch to 5k program, In less
than seven months, I went from a 47 year old, 104kg, 30 cigarettes
a day sort of guy to an 82kg, 0 cigarettes, running 45 to 50 kilometers
a week sort of guy. Ten months after finishing C25K I completed
my first marathon.
And I'm not the only one, C25K has been responsible
for getting thousands of couch potatoes up and running.
Its secret is that it's a gentle introduction to
getting the body moving, starting off alternating between walking
and running small distances, and slowly building up until after
8 weeks, you're ready to run 5 kilometers or 30 minutes non stop.
The reason for putting this site together is to
try to create the definitive Couch to 5k resource on the web.
For the novice, there's a lot of information available...it's
just a matter of trying to find it all. That's where c25k.com
will hopefully help. I've tried to collate links to just about
all of the information you'll need for the Couch to 5k program,
plus some other sites that I've found fantastic to assist my running
after graduating from C25K.
If you have any links that I've missed, or have
any suggestions, please shoot me
an email.
The Couch to 5k Plan
Cool Running
These are the guys who started
all this. The first place to visit to give you all the background,
plus a copy of the program.
Graham
Cairns' Metric Version
Graham's a C25K graduate from Brisbane Australia,
and has very kindly converted the yards and miles to metres and
kilometres for us at his website.
Languages other than English
If anyone has good translation skills and wants to translate C25K
into a another language,
let me know.
C25K
Dutch Translation (Thanks Arne!)
C25K Spanish Translation
(Thanks Miguel!)
Let's
run the Kick the Couch 5k together on October 11-12
A group of us in the C25K forums have formed
a team to run the Kick the Couch 5k together on October 11-12
2008. We'll all run the event somewhere in our own neighbourhood.
at exactly the same time. Committing to an event is a great motiviation
to start, and finish the C25K program. Join us!
Couch to 5k Podcasts
Robert
Ullrey's C25K Podcasts
Robert has recorded nine podcasts to accompany
you on your runs. Some great music, plus Robert will tell you
when to run, and when to walk...a must have. Note both Podcast
and MP3 versions are available by clicking the top menu on his
site. MP3
Versions. M4A
Versions.
Podrunner
Intervals: First Day to 5K
Mixed by DJ BeatSmith, this first 27-minute
set is said to be a great introduction to the world of interval
training to start you on your path to a nonstop 5K run! Graham
Cairns (who's into the DJ Steveboy stuff) says there are no VERBAL
cues to change from walking to running - but a very noticeable
musical cue ... and the bpm changing from an obvious jogging speed
to an obvious walking one.
Couch
to 5K - Christian Indie Tracks
Chris has put together this great set of Christian
Couch to 5k Podcasts. Like Robert Ullrey's, they tell you when
to run and when to walk.
Lestyn's
C25K Podcasts: No Music
The difference between this and Robert Ullrey's
is that there is no music track, only audio cues of when to run
and when to walk. This means you can run without music or add
your own playlist in Garageband or any other audio recording software
so you can run with your favourite songs or podcasts.
Phedippidations:
The C25K Episode
Listen to Steve Runner, the high priest of
running Podcasters talk about the Couch to 5k program. A great
background in C25K.
Inspiration
An
essay about running written by a cancer survivor
If you want to find out what running can mean
to someone, read this. If you have trouble getting out of bed
at any time to go for a run, remember reading this. If you're
hurting during your run and feel like stopping, remember reading
this. If you ever get injured because of running, read this again.
Jenny posts at the Runners World forum, she has inspired me and
countless others during her battle. Thanks Jenny for letting me
publish your story here.
A common question: why do
people drop out during C25K?
On a forum I contribute to, someone asked:"
I'm interested to know if those who have started this previously
and got to week 3 or 4 had to stop because of injury or it got
too hard or life just got in the way?" I have also seen
this sort of question in other C25K forums.
Here was my reply on the forum in question.
No Excuses
Great motivational piece from our friends at Nike.
Christian's
Couch to 5k Journey
Christian had a treadmill, trouble was he was
using it to walk the dog. Then one day he discovered C25K. Read
Christian's incredible story: from couch potato to 5k runner.
Discussion and Support
C25K Forums
Our very own discussion forum right here on
c25k.com. A fantastic community of people helping each other achieve
the goal of completing the Couch to 5K program.
Cool
Running Forums
There's a great community at Cool Running,
with lots of people undertaking and talking about C25K.
Runners
World Forums
Thousands of members providing help for runners
of all levels, from those about to do week 1, day 1 C25K,to those
running the Boston Marathon.
Live
Journal Couch to 5k
A forum that's been especially set up for those
doing the Couch to 5k.
C25K Shirts and Gear
The
C25k Shop
The guys in the forum decided they would like C25K Shirts to wear
while they're out doing the program, so we set up the C25K Shop.
Note that I have recently changed the shop from CafePress to Zazzle,
as Zazzle offer micro fibre running shirts. Zazzle pays a 10%
commission, so I will donate that to Back
on My Feet, a very worthwhile cause.
Running Tools
Gmaps Pedometer
A fantastic tool to map your runs so you can
find out exactly how far you are running. You can save your maps
and access them again later.
RunningAhead
Lets you map your runs, and then record your
run data, so you can come back and see your improvement at any
time.
Running
for Fitness Calculators
Want to know how long it'll take you to run
a marathon if you've run 5km in 32 minutes? This site will tell
you plus heaps more. Just about every running and fitness calculator
you will ever need.
The
McMillan Running Calculator
Great tool that tells you the pace you need
to train at and race at based on your past performance.
Running Info
Runner's
World
I love this site, other than the fact it's
a little slow to load at times. An incredible running resource.
Try the SmartCoach virtual trainer to setup a customised training
program.
Jim2's
Running Page
Jim's been running just about for ever, and
he has some great advice to provide all runners, old or new.
Nova
Marathon Challenge TV Show
Marathon Challenge is a one hour documentary
which follows a group of non runners on their quest to run the
Boston Marathon. As well as the personal dramas and highlights,
the show touches on a lot of topics such as injuries, nutrition,
weight loss etc. Well worth seeing for anyone looking at starting
running, or racing. You
can view it online here.
Running Podcasts & Music
Phedippidations:
The Steve Runner Podcast
Steve is the guy that runs with me on all my long runs. A middle
of the pack marathon veteran with a great sense of humour, Steve's
tips and musings have taught me heaps. A different Podcast approx
an hour long every week.
JogTunesIndie
The JogTunesIndie Podcast is a music-paced running podcast featuring
indie music from the Podsafe Music Network. Obviously obscure
artists, but if you like Indie, this is great to go running with.
After C25K; 10k and Beyond
Hal
Higdon Novice 10k Program
This looks like a really sensible training plan to get from running
5k to 10k in just 8 weeks.
Training Programs
Preparing to run your first 10k, Half Marathon
or Full Marathon calls for specific
training programs for you to follow. Here I have listed four of
the most popular training programs; there is a lot of debate about
which is best, my advice is to review each one, see which suits
you, and then stick with it.
Hal
Higdon Programs
Programs online for 5k, 10k, Half Marathon and Full Marathon.
Appears to be very popular.
Jeff
Galloway Programs
Jeff's programs call for regular walk breaks both in training
and during races. Many swear by Jeff's methods.
FIRST
Training Programs
Furman Institute of Running & Scientific Training programs.
The "run less, run faster" approach. I am using a FIRST
plan for my second marathon.
Pete
Phitzinger Programs
Seems to be popular with more advanced runners. Programs are not
online, you need to buy his book.
Get Healthy
CalorieKing
The CalorieKing website has been responsible
for me losing 25kg in weight. The
Australian version is free, and there is a small membership
fee for the
US version. Fantastic resource if you're serious about adopting
a new healthy lifestyle. The Australian site also has a very active
discussion forum, including a group on Couch to 5K.
Sparkpeople
A number of people have contacted me to tell
me about this free to join site, and to ask if I could link to
it. I have no experience with the site myself, but by the sounds
of it, it's helping lots. The official blurb is: "The SparkDiet
is a four-stage journey that helps you make the elusive jump from
“dieting” to a fresh, new lifestyle. The stages combine
healthy tips and tools with motivation and confidence so that
healthy habits become part of your everyday life"
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