I’m sure you all have heard of the C25k app that is designed to take you from the couch to a 5k in 8 weeks. Well this is my journey on how I did.
I have just completed the 8 week journey and I am happy to say that this actually worked.
I’ll admit I was a little skeptical at first. I have always been active and have exercised many years but I really never did take up running. Plus I am over 50, so I really, really had my doubts that this would work.
So I am going to give you the low down on how my journey went. I do want to let you know that I used the free IOS version of the app and that is what I will be discussing today. But they do offer a pro version, it is $4.99 on IOS. The app is also available on Android.
Some of the things I like about this app:
- You alternate between walking and running
- Designed for newbie runners
- 3 days a week – fits into most peoples schedules
- 8 week plan – Very doable
- Workouts vary between 30-40 minutes, including a 5 minute warm up and a 5 minute cool down.
How the app helped me achieve my goal:
- Kept me accountable
- Guides you through the workout with prompts on when to start jogging and when to start walking.
- Lets you know what to expect before each workout so you can mentally prepare
- Allows you to repeat a workout if you feel like you didn’t do your best or if it was too hard.
- Gives you little inspirations before each work out.
I am going to break down my journey each week to let you see what I did.
First, before any type of workout, make sure you have the proper attire and shoes. This can be a make it or break it moment. If your clothing or shoes are not fitting properly then you are setting yourself up for defeat before you even start.
This is your health we are talking about. Make the investment to get a proper pair of running shoes and appropriate running gear. I cannot stress this enough. Don’t short change yourself before you even begin. Your health is your wealth.
I downloaded the app on a Sunday so I could be ready to tackle it Monday morning. I am a morning workout person, but adjust your workouts to what works best for you. I think it is a good idea to set a date and time to start any fitness journey.
Week #1 wasn’t bad. You alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. The first 60 seconds of jogging was looooong. But then once I started walking and catching my breath, the next set of jogging I did ok. I won’t say I slayed it, but I did get through the week and it actually felt amazing.
I would also recommend listening to your favitorite music or podcast, just makes the workouts go faster.
This was a good week. The workouts cosisted of jogging for 90 seconds and walking for 2 minutes. Again, the first round of jogging is always the hardest for me. But after that, I did pretty good. It seemed a little easier and I noticed I became less tired.
Week #3 was a bit more challenging. The workout consisted of two repititions of jogging for 90 seconds and walking for 90 seconds. Then it ramped up to 3 minutes of jogging and 3 minutes of walking. On the first set of jogging 3 minutes, I did start walking for about the last minute. But the second set of jogging, I managed to make it through the entire 3 minutes. Whew…glad week 3 was over.
Week four was another challenging week. This weeks workout consisted of jogging for 3 minutes, walking 90 seconds, jogging for 5 minutes, walking for 2.5 minutes, jogging for 3 minutes, walking for 90 seconds, then final jog of 5 minutes.
I’ll admit this was a hard week. I did manage to get though all the jogging sets. Which actually suprised me. During some of the jogging sessions, I just had to mentally get myself through it. I knew I could do it, I just had to dig deep and keep going. During the final jog, I noticed I wasn’t breathing as hard as when I first started. Hey, maybe I was getting the hang of this.
To me this was the hardest week in the program. The first workout started out with 3 sets of jogging for 5 minutes and 2 sets of walking for 3 minutes. It was hard, but I managed.
Then came the second workout of the week. Jogging for 8 minutes or 3/4 mile, then walk 5 minutes or 1/2 mile and then a final jog for 8 minutes or 3/4 mile. This was a challenge for me. I did have to stop and walk during the 8 minutes of jogging a couple of times.
The final workout of the week, was jogging 2 miles or twenty minutes. This was hard….really hard. I did stop twice for about 30-45 seconds then started back jogging. It wasn’t pretty, but I did manage to complete it. It did seem to get easier the longer I jogged. Or maybe it was just wishful thinking. If week 6 is anything like this, I am in trouble.
I will say this, I should have repeated this week. I don’t think I did it justice, but I did move on to week 6.
This week started out a little better. Jog for 5 minutes, 8 minutes and 3 minutes alternating 3 minutes of walking between the jogs. Totally surprised myself that I could get through this, but I did.
Workout 2, jog 1 mile or 10 minutes twice during the workout, with 3 minutes of walking or 1/4 mile between the jogs. Again, I surprised myself. I managed this one too. Hey….is this actually working……I sure hope so.
Then came workout 3 of this week. Jogging 2 1/4 miles or 22 minutes with no walking. I surprised myself again. I’ll admit the first couple of minutes of jogging I had my doubts but I keep going and each step became easier and easier. I was thrilled when the app prompted me I only had 1 minute left. One minute…..I knew I had this one in the bag.
All 3 workouts this week consisted of jogging 2.5 miles or 25 minutes with no walking.
The first workout of the week was hard. It always is for me. Again, the first couple of minutes was the hardest. After that, I seemed to manage fine. Surprised myself again.
The second and third workouts were hard but they didn’t seem as hard as the first workout of the week. I focused and set my mind to finish strong and I did.
Can’t believe I made it to week 8. The final week.
The first two workouts were the same, 2.75 miles or 28 minurtes. I really surprised myself on both workouts. Believe me, it wasn’t easy but I kept going and made it the entire workout.
The final workout consisted of jogging 3 miles or 3o minutes. I was really pumped to get though this final workout and I was determined to do it. I did jog the entire 3 miles and I totally surprised myself. Thinking back to week one and seeing how far I have come, really made me proud.
Believe me, I am not a runner. This is the first time I have attempted something like this.
I haven’t ran a 5k yet, but it is on my list of things to do…soon.
Again, I think I should have repeated week 5.
And finally, if you are thinking of trying this, I say go for it. If I can do it, anyone can.
P.S. On a side note. I still use this app to run. I don’t follow it day by day. I jump around and found the workout I feel like I can accomplish that day and I go for it. As you know, there are some days you feel like doing more that other days. I just adjust to what I know I can do.
P.S.S. Also, on a second side note. I have started using the 7 minute workout app along with the C25k app and I love it. It is a free app as well. Its more of a strength training workout that you can complete in only 7 minutes. I will have a post about that workout in a couple of weeks.
Have you completed the C25K. If so, I would love to hear from you.
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And as always, check with your doctor before starting any exercise program.
Have a great day and happy running!!