Ottakee Posted September 15, 2015 Share Posted September 15, 2015 I am toying with the idea of trying a 5k at some point just to do it. I have never been a runner or any type of athletic person at all. I am suffering from platar faciitis right now but getting better. I would also need clearance from my PT for my torn meniscus. That all said is there a plan that goes slower/easier for those of us really out of shape? I walk 2-5 miles 6 days a week, horseback rider reguarlly, kayak several times a week, etc but nothing very intense. In the winter I cross country ski several days a week too. I might even start out with a fun run of 1k or 1 mile or ???? Just thinking I might need a goal here. 2 Quote Link to comment Share on other sites More sharing options...
Alice Posted September 15, 2015 Share Posted September 15, 2015 I did Couch to 5K two years ago and I was very out of shape and overweight. It starts out very slow so if you already walk as much as you do you should be fine at the beginning. What I did was stretch it to 16 weeks or so instead of 12 and when I got to the part that was more running, I would give myself more days before moving to the next level if I needed to. I also ran very very slowly, which I was ok with. I hurt my ankle about 5 weeks before the race so I didn't manage to run the whole 5K but I did complete it and ran about 2/3 and walked about 1/3. I was very proud of that. I've been a lifelong hater of running and for me it was a big deal to even complete any of it. 4 Quote Link to comment Share on other sites More sharing options...
kubiac Posted September 15, 2015 Share Posted September 15, 2015 Yeah, you should just be able to repeat the program for the early weeks and it would work great. Plus, it doesn't know if you are actually walking when it says to jog, LOL. Get out there and do anything at all for 30 minutes a morning and you will see rapid improvement. I promise you will be so proud of yourself! 2 Quote Link to comment Share on other sites More sharing options...
matrips Posted September 15, 2015 Share Posted September 15, 2015 Wow! That's sounds way more in shape than me when I started couch to 5k this summer! I wasn't overweight (barely not!), but didn't walk or do anything for at least a year or two. I think you should be fine. I never even ran two blocks straight before doing this. I was as far from being a runner as possible. I finished the 9 weeks on time and felt good during it (okay I have a habit of forgetfulness!) but ended on vacation and then came home to Florida in August and it was too hot. Then school started and I'm still procrastinating. Quote Link to comment Share on other sites More sharing options...
Miss Peregrine Posted September 15, 2015 Share Posted September 15, 2015 I am out of shape but just started week 5 of C25k today. You can do it! If you need to repeat a week, you can. 5 weeks ago I never thought I could run 5 minutes straight. Quote Link to comment Share on other sites More sharing options...
Tsuga Posted September 15, 2015 Share Posted September 15, 2015 All I can say was, there were MANY shapes and sizes running the fun 5k we did last year, and while I'm sure there was some inverse correlation between girth and time, it certainly didn't tell you which individuals would be running at a given moment. There were people of all shapes and sizes running and as a naturally slim person (I don't eat junk but I eat a lot), I promise you, all I was thinking was... damn, size really doesn't matter... as all these ladies bigger than me strode past. You won't be alone and you'll do great. You can always run more than someone who is walking the whole way, and you'll beat EVERYONE runs more than someone who's on the couch! Good luck. (PS... you sound as fit as me and I'm slim--naturally so, a little hyperthyroid. I think you'll do awesome.) 2 Quote Link to comment Share on other sites More sharing options...
Ottakee Posted September 15, 2015 Author Share Posted September 15, 2015 I though am about 65-75 pounds overweight, so not just 10 pounds or so. Another issue is that in 2 months winter weather will be hitting :-( Quote Link to comment Share on other sites More sharing options...
mamaraby Posted September 15, 2015 Share Posted September 15, 2015 Jeff Galloway's 5K program is a little longer (weeks wise) than the one from Cool Running, but the Cool Running plan is a bit more specific. The first week with the Cool Running plan has you running no more than 1 minute at a time alternating with walking for 1 1/2 minutes for a total of 20mins with 5mins of warm up/cool down on either side. You can also repeat weeks if you'd like. You sound a lot more active than I was when I started C25K this summer. I'm not breaking any land speed records, but the program does not assume any specific speed. You run at your speed, whatever that might be. I started at the end of June (overweight and out of shape, not talking 10lbs overweight here either) and finished the C25K program from Cool Running a couple of weeks ago. I transitioned to Jeff Galloway's program and my 5K is towards the end of October. If you think it's something you are interested in, go for it! 1 Quote Link to comment Share on other sites More sharing options...
Greta Posted September 15, 2015 Share Posted September 15, 2015 I know I've seen another training schedule online that starts out with walking only, no running at first, and eases into it more gently. I think it was just called "conservative couch to 5k" or something like that. If I can find it again, I will post a link. Actually, though, if you're already walking 2-5 miles six days a week, I think you're ready for the 9-week program, but repeat weeks as you need to! 1 Quote Link to comment Share on other sites More sharing options...
EmilyGF Posted September 15, 2015 Share Posted September 15, 2015 I find that a lot of exercise plans cause me knee pain if I go too quickly (thanks, basketball), so I stretch the exercise plans out, doubling the first 4-6 weeks. If I experience any pain, then I'll go back a week and double it. Emily Quote Link to comment Share on other sites More sharing options...
Jamee Posted September 15, 2015 Share Posted September 15, 2015 I use the ease into 5K app. I was horribly out of shape snd overweight when I first did it two years ago and HATED running. After three months, and just a couple weeks after running my first 5K, I ran a half marathon. I kept running the same week until I felt comfortable and made progress. Good luck and have fun. It's an amazing program and really works. (It's also something I need to do again.) Quote Link to comment Share on other sites More sharing options...
kiana Posted September 15, 2015 Share Posted September 15, 2015 Do you feel that you need to run it? I am a pretty athletic person at the moment and I never run on the street because of how much it hurts my (genetically weak and damaged by prior obesity) knees. I will walk, bike, and many other things, but every time I tried running my knees started hurting again. 1 Quote Link to comment Share on other sites More sharing options...
Tsuga Posted September 15, 2015 Share Posted September 15, 2015 I though am about 65-75 pounds overweight, so not just 10 pounds or so. Another issue is that in 2 months winter weather will be hitting :-( My SIL is 40 lbs over. She was by far not the biggest person there. Seriously. Just keep going. I'm not saying you'll be on the podium, but most of us aren't. Quote Link to comment Share on other sites More sharing options...
Cafdog Posted September 15, 2015 Share Posted September 15, 2015 I'm a bigger gal, and NOT a runner, but Jeff Galloway's Couch to 5K worked for me. I used the interval method to do two 5Ks now (one at Disneyland!), and had a lot of fun. I still dislike running, and will never run long distances, but it has given me the confidence and the conditioning to finish 5K fun runs at a decent pace. I'm a slow runner, but a brisk walker, so it evens out. You can do it! :) Quote Link to comment Share on other sites More sharing options...
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