I’m a volunteer like you. I’m walking more, and eating better (a lot less processed foods), but still a bit out of shape and would like to lose a few pounds. I know more exercise is important for my mental health but I hate exercising indoors, especially when the weather is nice. I have run for exercise before so decided to give it another try. This post is all about how to get out and start running again using the C25K (couch to 5k) plan.
Before You Begin Your Training Please Read This
Disclaimer: The Couch to 5K program helps you gradually move from the “couch” to running a 5K.It’s fun to be a healthier you! But, talk to your doctor or PCMO first. Starting any new exercise can strain your body, especially if you have health issues. Your safety always comes first.
What is the C25K Program?
The Couch to 5K (C25K) program was created by Josh Clark in 1996. It is a run+walk program that builds up to running a full 5 kilometers (3.1 miles) in 9 weeks. And it has probably been done successfully by millions, so it might work for you too.
How does the C25K progress week to week?
The plan calls for 3 runs per week, with at least one day of rest between each workout. Like any plan, you are not locked into the schedule. For example, I had a rough week and didn’t get many of my runs in, so I went back two weeks and started over. If you finish a week and don’t feel like progressing, just do that week over again.
Below is the schedule. As you can see, all three workouts are the same for every week except for week 5. Not sure why they chose that but I guess it is to challenge you in the last half of the program.
| Week | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| Day 1 | R1:00 W1:30 (x 8) | R1:30 W2:00 (x 5) | R1:30 W1:30 R3:00 W3:00 (x 2) | R3:00 W1:30 R5:00 W2:30 R5:00 | R5:00 W3:00 R5:00 W3:00 R5:00 | R5:00 W3:00 R8:00 W3:00 R5:00 | R25:00 | R 28:00 | R30:00 |
| Day 2 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 | R8:00 W5:00 R8:00 | R10:00 W3:00 R10:00 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 |
| Day 3 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 | R20:00 | R25:00 | Repeat Day 1 | Repeat Day 1 | Repeat Day 1 |
All workouts start with a 5:00 warm-up of brisk walking and end with a 5:00 cool-down walk.
But how will I know when to run and when to walk?
You are lucky because there are two ‘modern’ ways to do this. 1) podcasts that play music and give you audio cues on when to run and when to walk. 2) lots of apps that do the same as the podcasts. For this article, I decided to go with podcasts. I could download them when I had wifi and didn’t have to pay data when out for a run. Below are the 3 I found that seemed very popular:
The Chubby Jones Couch to 5K Podcast – Join Mia as we train for a Couch to 5K running program while listening to some sweet music. (there are 4 versions with updated music)
NHS Couch to 5K – The NHS Couch to 5k podcast is a running plan designed to get complete beginners from being a couch potato to running 5k (or 30 minutes) in nine weeks.
The Boogie Shoes Couch to 5K Podcast was created to accompany you on your Couch to 5K® journey. Listen to great tunes while you gradually learn to run a 5K.
All of the podcasts follow the standard C25K program. Which you listen to just depends on your music tastes. Boogie Shoes gives a slight oldies vibe, while Chubby Jones puts a little funk into your stride. NHS is more pop/easy listening.
C25K Apps?
There are a ton of C25K apps out there, some free, but almost all have paid plans if you want more features. But because of a recommendation on Reddit, decided to add Just Run to my rotation for my training. Does the same as the podcasts but it is basically just a timer. So you can play your own music and it will tell you when to run and when to walk.
Getting Started: Overcoming Hurdles
Anything you try that you haven’t done before has challenges, both physical and mental. But if you decide that running is going to be part of your self-care during your service, then let’s see how we can overcome them.
You are out of shape and/or overweight
That’s me, but you can also add older and with a bum knee (old soccer injury). But without a car, I have been walking a lot more than I did back in the US. And I’ve been eating better. If you’re not sure, then see if you can walk at a brisk pace for 30 minutes. If so, then you probably can tackle the C25K. But if the first week’s 60-second run is too difficult, no worries. Cut it down and gradually build up to 60-seconds. And it wouldn’t hurt to do some more research on strength exercises and stretching to round out your running program.
I don’t have the right shoes!
Yes, if you have running shoes, those would be best. But you’re not going to be going that far, so probably whatever shoes you are already using for walking are good enough. Don’t let that be an excuse. And if you get to the end of your C25K and decide to keep going, then it might be time to look at getting some running-specific shoes. For more clothing options for running, check out my running gear packing list.
Luna Sandals – I actually have been running in Luna Sandals for the last 5 years. I love them. They take a bit to get used to, but I feel my running form has improved since I started to use them.
Your goal for the C25K is to finish!
You might want to put your watch away for this one. You don’t need to worry about how fast you’re running (unless it is too fast). The main goal of the C25K is to build up your stamina to run a complete 5K. Once you do that, then might choose to work on speed or even increase the distance. But that’s for later.
Adapt to your community and your environment
Peace Corps volunteers are very adaptable. And starting a running program is no different. Safety is your top priority, whether you are at a rural site or an urban one.
- Plan your route with safety in mind: you’re visible to traffic or other people – don’t let yourself get isolated. AND ALWAYS CARRY YOUR PHONE!!
- Let your host family or someone know where you are going. If I get hurt, even though I have my phone with me, it is easier to explain where I am if they already know the route.
- Carry a stick or rock for dogs or other animals. Even if you don’t carry anything, just reaching down like you’re going to pick up a rock is enough to send most dogs running.
- Wear clothing according to the local standards. Most of the time this means long shorts. If you need to cover your legs, running pants are preferred over tights.
- And don’t worry about the stares or comments. They’ll do that whether you are out for a walk or a run. In Nepal, I just told people that I passed I was going for my ‘morning walk’ and that seemed to explain everything to them.
Peer Support and Accountability:
One way to keep going when things get tough is to have support. Find out if anyone else in your cohort is a runner or even better a beginner runner. If there are any races in your host country, sign up for one with other PCVs. I’ve had so much fun doing that in Thailand when a bunch of us ran a 5K color run. And I’m doing another 5K now with almost our whole cohort in Armenia. We encourage each other on WhatsApp chat just for the run too.
Your C25K Triumph
Starting a Couch to 5K program is a great way for Peace Corps Volunteers to get more fit and feel better mentally during their service. By using podcasts or apps that tell you when to run and walk, and adapting to stay safe in your community, you can complete the program successfully. The most important things are to listen to your body, stay safe, and get support from other Volunteers. Doing the C25K challenge will help you build a healthy running habit while making special memories of being active in your host community. Finishing this program will make you feel physically stronger and mentally tougher as you keep serving in the Peace Corps.
Strava.com – I use the Strava website to log all my training. So, if you’re on Strava, let me know and I’ll follow you and we can support each other during our running journey. Follow me here.
Other Links:
- The Couch to 5k in 9 weeks running program
- Get running with Couch to 5K
- Wikipedia: Couch to 5K
- The Couch to 5k (C25K) Plan Kinda Sucks
- My Tips For Completing The Couch To 5k (C25K)
- What to know before starting Couch to 5K C25K
- Why ‘Couch to 5K’ Doesn’t Work for Everybody
The content of this post does not necessarily reflect the views of the U.S. Government, or the Peace Corps.
Feature photo by Alexandr Podvalny on Unsplash, other photo by Greg Rosenke on Unsplash
