This is a weekly post for runners of all levels on /r/LoseIt to check-in and share on their progress, problems, and victories. All levels are welcome. You can be someone just thinking about starting running, in the process of C25K, or training for a marathon or ultra. Doesn't matter, all are welcome.
I am posting this on behalf of /u/ificandoit who usually posts this, but is taking time off being a great new dad.
Couch to 5K - C25K training
You can't beat couch to 5K training as an introduction to running. It's got all the expert advice of the running professionals backed into one nice little 8-week program.
You can find details on the program on the /r/c25K subreddit or from the cool runnings.com website. For an app, look for the free Zen Labs one.
Why is it so great? What is actually baked into it make it such a good intro?
Rest days
C25K has 4 rest days each week. New runners need time for their body to adapt. They also need to take it easy at first and let that adaptation happen.
Running one day then taking a day off is perfect for this. Limiting the schedule to 3 workouts a week means you don't overdo it.
Intervals
Building endurance is about minutes spent exerting and adapting to this. C25K sneakily builds up running minutes each week sandwiched between walking minutes. It is such a nice gradual build up you'd notice how many more minutes you are adding on each week.
The Schedule is Spot On
The program builds at a nice pace. It does it based on best practices and science around how long it takes to adapt for most people. The program makes the most of it. When that 20 minute run arrives -- you are in sweet spot to push for that run. Your body is adapted to those early running minutes, and bouncing back from those modest intervals in the workouts before. And, you are coming off 2 days if rest. Time to shine!
It is challenging
Regardless of how smart it is, and well scheduled. Even with all the rest days, don't be fooled -- C25K is challenging.
How does it work out?
Losers -- how did C25K help you? Any advice for new runners?
Weekly check in
How did your week go? Good race this week? Is training going as planned?
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