August C25K challenge
Replies
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This is the best discussion of running EVER. I have parts printed out and all over my cubicle walls.
For treadmill motivation: a fan blowing directly on me lessens the "hamster wheel" feeling.
Crosstraining - Riding a bike works different muscles than running. Swimming. Yoga. Pilates. Weight training. I stretch on my total rest day (Not yoga, just stretching).0 -
I love, love, LOVED C25K! I started 3/18 and I have not looked back. I see so many people saying, "I am not sure if I can do WXDX.... I might have to repeat the previous week..." Trust the program. Trust that your body can do it. It is your head in most cases that cannot do it. Once you break through that wall and show that pesky mind of yours that it is WRONG you won't have to fight that battle anymore!
Week 5 Day 3 was my favorite day. I was terrified (not sure why... what's the worst that could happen?), but I told myself I could not stop. I didn't care if I was essentially only running at a slower pace than I would walk... As long as I was still trying to run I was winning!! I have never looked back. I get so excited when I see other people doing the program and I want to shout it from the rooftops "IT WORKS"
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Thanks MsGusMama I will try the timed. I'm outside.0
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The issue I'm running into is even when I get to running a full 30 minutes I won't be at 5k, I'm far too slow. Do any of you use the distance vs timed runs? So glad I found this thread!
I didn't run the full 5K in 30 minutes when I graduated either. I still don't.
My first 5K was run in 50 minutes (6k/hr on the treadmill). I'm currently running outdoors and completing 5K in 43-47 minutes (depending on how hot it is; heat really slows me down). My goal at the moment is to be able to complete 5K in 30-35 minutes, so I've got a long way to go but I will accomplish that in the fall when it cools down.
Don't worry about your speed. That will come in time. You're doing great just being out there and running.
Thank you for your vote of confidence!! Really hoping I can make it though one this year, last year I came short by about one mile. Yes the heat is the worse to run in! Hopefully it cools off soon by you, it's been a nice 60-70s range around here lately.
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Tomorrow is Wk5 Day 3 yikes. Glad to see everyone on here working to complete C25k. Excited about tomorrow morning...thank God the tempreture has been cooler in the mornings here in the North East.0
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Hi team, this is my first post. I don't think it's about trusting the programme, but about trusting my own signals. If I can't move on to a new week, because I'm very unfit and very overweight (I'm carrying 30 kg excess weight after all), then so be it; I'll retake sessions of a particular week until I feel like I'm not dying, only half-dying. I don't think it's helpful for me personally to force myself beyond my abilities, but I prefer a mindful approach to the programme or I'd risk stopping completely like twice before. I know many, who have retaken training passes several times, so nothing wrong with that. This isn't "all or nothing", but about racing against oneself rather than an idea of someone else, who isn't perhaps struggling with the same things as I am. My humble two cents.
And on to where I'm at right now. I've started C25K in the beginning of the summer, but took a break in July. It's been a hard thing for me, so I'm just back home after retaking a W2 pass. It felt very heavy today so I'll take another round later this week before moving on to W3. My aim is to do three sessions weekly, regardless of the week number.
I'm 178 cm (5'10'') and currently weigh 100 kg. I train outdoors and have never become friends with the treadmill, which is why I'm trying to get fit enough before winter so I can keep training outdoors then, too.0 -
How'd it go??Tomorrow is Wk5 Day 3 yikes. Glad to see everyone on here working to complete C25k. Excited about tomorrow morning...thank God the tempreture has been cooler in the mornings here in the North East.0 -
I love, love, LOVED C25K! I started 3/18 and I have not looked back. I see so many people saying, "I am not sure if I can do WXDX.... I might have to repeat the previous week..." Trust the program. Trust that your body can do it. It is your head in most cases that cannot do it. Once you break through that wall and show that pesky mind of yours that it is WRONG you won't have to fight that battle anymore!
Week 5 Day 3 was my favorite day. I was terrified (not sure why... what's the worst that could happen?), but I told myself I could not stop. I didn't care if I was essentially only running at a slower pace than I would walk... As long as I was still trying to run I was winning!! I have never looked back. I get so excited when I see other people doing the program and I want to shout it from the rooftops "IT WORKS"
I wish I hadn't looked ahead....it makes me worry already and I'm only on week 3! I need to not look and just do what the nice lady on the app tells me to do, lol
Thanks for the encouraging words for us all!0 -
W4 D2 completed last night. I look forward to reading everyones trials and victories on these forums. My husband has been running for 4 years but is sticking with me through the progrm. I had bilateral uni-compartmental knee replacements in 2011 and have been riding a bike since I was released back into the wild! I am all about challenges and the opportunity to to prove to myself that I CAN do something so I decided to try the C25K program. Thanks to everyone for the words of encouragement! WE GOT THIS!0
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While I support going at your own pace, I think that people's weight gets blamed more than it ought. My experience with the program (and I started C25k back in December) is that difficulties are more likely to stem from:
1) going too fast
2) wearing the wrong shoes
3) going too fast
After all, I was 40+ pounds overweight when I started and Julie Donahue ran her first 5k with over 75 more pounds to lose: http://halfajulie.blogspot.com/2013/07/first-5k-is-over.html0 -
While I support going at your own pace, I think that people's weight gets blamed more than it ought. My experience with the program (and I started C25k back in December) is that difficulties are more likely to stem from:
1) going too fast
2) wearing the wrong shoes
3) going too fast
After all, I was 40+ pounds overweight when I started and Julie Donahue ran her first 5k with over 75 more pounds to lose: http://halfajulie.blogspot.com/2013/07/first-5k-is-over.html
I'd say yes and no to this. When I started losing weight in late December I was more than 130 lbs overweight AND out of shape completely. I had trouble just walking at a brisk pace for 30 minutes, or even 15 minutes at first. I don't think it would have done my knees any good to have started running with so much weight and so little muscle. I did focus on walking and got my weight down and my fitness up. So by the beginning of May and with a lot less weight, I was ready to start C25K. Of course I was still 80+ lbs overweight, but I was ready by then.0 -
W1D2 completed last night. I did the program once before in 2010 (but never completed it). I did run a 5k in 2010 (completed in 39:32). I was about the same weight I am now. I want to compete smaller and lighter and beat my time. I am taking this round more seriously and will not advance until I feel ready on each day. I am also starting off at a lower speed than I recall. Good Luck to everyone!0
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Someone with excess weight, who runs a 5K, has trained to reach a state where their oxygen metabolism and muscle strength allow for this to be possible, with emphasis on trained. I just want to voice an opinion that might help others in my slow boat not to push too hard. I'm not lazy nor do I slack, but going from very little exercise to viewing oneself as someone who does exercise is a major lifestyle change. If there is mental resistance, I prefer to cajole gently rather than show the whip to a still fragile mind. I'm a bookworm and a sensitive soul (yes it sounds dense but such is reality), who never was taught to stay physically healthy, so if it means a tweaked version of an otherwise excellent programme, I don't really care if someone else thinks it's not how things should get done. I get off the couch at a regular pace and that is all that matters. Like I said before, I know of several others who have taken things slowly, so I can't imagine I'm the only one on this team to have other needs than the pre-planned pace. Peer pressure exists even amongst adults, so my voice is offering an alternative approach to still encourage progress, regardless of how slow it may be. I hope this is okay.0
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I am starting on 8/5. Looking for a few friends to keep me in check C25K. Add me if you like. Good luck everyone.0
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Completed W5D2 yesterday, I was sneaky and did 11 minutes on the last run instead of 8. I've been doing that the last couple of weeks just to prove to myself that I CAN run 10 minutes.
The infamous W5D3 tomorrow.... I'm actually really anxious about this one, I'm not sure if I can make it. But it's okay, if I need to stop and repeat the day I'm okay with that.0 -
@AglaeaC....I think you are right on track. I never started this program thinking I would run a 5k in 30 minutes. I am under the impression that all it is, is to build up ones endurance to run 30 minutes straight no matter what the pace is. After completion, then I will work on increasing speed. I think people could walk faster than my jog. I'm ok with that. Keep up with whatever pace is best with you. You are miles ahead of those still sitting on the couch! :flowerforyou:0
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Hello all!
Just completed w3 d2 tonight, not sure if I ought to repeat. I felt a little sick about 20 minutes in and stopped for about five minutes. Then I felt better (much better) so I decided to finish up. The break made the last two running intervals feel like a breeze! I might just continue on, and if I feel like week 4 is too challenging two runs from now, repeat a day from week 3.
It definitely still feels hard. I wonder if I'll ever get to a place where I can run continuously for the entire length of a 5k. I did lower my speed on the longer 3 minute intervals, which helped. I just felt too challenged the last time. I'm not worried about speed. I want to gain enough endurance to last jogging/running for 30 minutes and then I'll think about that. I cannot WAIT until it's cool enough for me to run outside. I love being in the park in the autumn. My gym is cool enough, but I sure wish they had fans on their treadmills.
I have anxiety about each run but it's such a rush to know that I'm able to get through the workout!0 -
While I support going at your own pace, I think that people's weight gets blamed more than it ought. My experience with the program (and I started C25k back in December) is that difficulties are more likely to stem from:
1) going too fast
2) wearing the wrong shoes
3) going too fast
After all, I was 40+ pounds overweight when I started and Julie Donahue ran her first 5k with over 75 more pounds to lose: http://halfajulie.blogspot.com/2013/07/first-5k-is-over.html
I'd say yes and no to this. When I started losing weight in late December I was more than 130 lbs overweight AND out of shape completely. I had trouble just walking at a brisk pace for 30 minutes, or even 15 minutes at first. I don't think it would have done my knees any good to have started running with so much weight and so little muscle. I did focus on walking and got my weight down and my fitness up. So by the beginning of May and with a lot less weight, I was ready to start C25K. Of course I was still 80+ lbs overweight, but I was ready by then.
I think a solid walking base is a definite must. However, there have been people who have *graduated* this program still more than 80 pounds overweight.
I would have to say that 90% of the people who start the program (at whatever weight) have a hard time believing that they will ever be runners. I, and ever other graduate on this board, intimately KNOW how exciting it is to complete the first day. And then 5 (a WHOLE FIVE minutes) and then 8!, 20!, 30! and a 5k. If you believe that you can successfully complete the program, that's more I ever believed before week 7. I was utterly positive that I would hit a wall and be unable to progress at some point.
I have also spoken to a number of people who haven't finished. A lot of people "get to week 4 and then quit." A whole lot of people. They repeat and repeat and finally get bored with the program. That week tends to be all about finding your pace, believing that you can do it and mentally overcoming the challenge of progressing to week 5. Listen to your body. But understand that the bigger challenge is your mind.0 -
Hello all!
Just completed w3 d2 tonight, not sure if I ought to repeat. I felt a little sick about 20 minutes in and stopped for about five minutes. Then I felt better (much better) so I decided to finish up. The break made the last two running intervals feel like a breeze! I might just continue on, and if I feel like week 4 is too challenging two runs from now, repeat a day from week 3.
It definitely still feels hard. I wonder if I'll ever get to a place where I can run continuously for the entire length of a 5k. I did lower my speed on the longer 3 minute intervals, which helped. I just felt too challenged the last time. I'm not worried about speed. I want to gain enough endurance to last jogging/running for 30 minutes and then I'll think about that. I cannot WAIT until it's cool enough for me to run outside. I love being in the park in the autumn. My gym is cool enough, but I sure wish they had fans on their treadmills.
I have anxiety about each run but it's such a rush to know that I'm able to get through the workout!
It sounds like you still need to slow down. If you are running as SLOWLY as you possibly can, try doing your walk intervals more slowly too. One person actually got to the point where he stopped and stretched during the "walk" intervals in order to recover...and then went on to successfully graduate. I've used that technique myself on some of these summer runs.0 -
So I took your great advice and ran at a slower pace last night and... got through week 4 day 1!
I (slowly) ran a whole 5 minutes without stopping... twice!
It did make me laugh when the app started off with 'we'll be doing two long runs of 5 mins and two short runs of 3 mins' seeing as how just three days ago 3 mins was the long run.
I still didn't make it outdoors yet but we'll see what Saturday brings :happy:
How's everyone else getting?0 -
One of my running groups on Facebook posted "Forward is a Pace"
All runners sometimes need the reminder.0 -
completed W3D3 last Tuesday. I barely made it. I always take 2 days in between for rest but generally I walk one of those 2 days for 30 minutes. I started having soreness in my hip on the day I was supposed to do W4D1. I postponed and kept postponing for whatever reasons I could find. Still walking though. I hope to get in W4D1 tonight after work.
5'2"
SW 184
CW 180
My "Blerch" is still hanging around. Went to gym after work yesterday even though I had plenty of other things I should have been doing (laundry, quality time with kids, etc). I was proud of myself for that. But MY IPOD wasn't charged! I couldn't use the C25K app! Damn that Blerch! I did misc cardio at the gym. Plan was for an hour. At 55 minutes I decided to run the last 5 on the track just to show my blerch that I CAN run 5 min. I DID IT! Hopefully I shut the blerch up and on Sunday (2 days of rest), I will embark on W4D1.0 -
Hi
I finished my W1D2 yesterday. Planning to do W1D3 tomorrow. Felt very tired, sleepy and feverish yesterday afternoon. But did 3 miles of Leslie Sansone today morning and have been ok all of today so I think I will try and do this tomorrow morning. However, my pace bothers my. I am able to complete only 1.96 miles in 30 mins. I am crawling like a turtle when i jog but if I go any faster I get completely winded. Id 1.96 miles in 30 mins too slow? How did you guys improve your pace? Please help!!0 -
Kick that 'blerch' to the curb! Good job on getting on the treadmill at the end!
I think I will slow down a bit more tomorrow when I do day 3 of week 3. I have slowed down walking intervals.
I just noticed that the app I'm using is slightly different than the traditional C25K program. 'Ease into 5K' doesn't have that dreaded 20 minute run on week 5. It seems that what this app does is increase the running intervals and decrease the walking time. It also seems to be a week behind the traditional program, if that makes any sense. I think I like it better but it's hard for me to compare since it's been five years since I was training using the traditional C25K.
I'm at the point where I think I can complete the program but still have a mixture of dread/anxiety/excitement/persistence/hope each time I head to the gym. We'll all get there!0 -
Hi! I'm just joining this group, but I am working on week 5 of C25k - I'd love to have some company/accountability!
I did my first 8 min runs Wednesday night with day 2 and I couldn't believe I actually did it! I was astounded. tomorrow will be the first 20 min run and I'm scared, but I'm ready. sort of.
I have started and never completed the 8 week plan before... this is the farthest I've come. I don't think I could ever say I was a runner before, but I'm learning that if you go out and run, you are a runner
I feel so awesome/exhausted after finishing.
I'm also doing Chalean Extreme strength workouts 3 days a week on alternating days as my runs. The strength is really adding to my ability to push! I have done CLX before with her cardio days... but much prefer to be outside running to the indoor plyometrics/HIIT style work.0 -
The Blerch never goes away. He hangs around the first 10 minutes of every run. "Your legs are tired" "You have to go pee" "Why do you think you'll ever be a runner?" Olympic marathoners have the Blerch.
As a runner, you just get used to it - it's part of the experience..."You still there? Cool. I'll check back in 10 minutes." I'd miss him if he didn't remind me that running is hard at the beginning of every run.0 -
The Blerch never goes away. He hangs around the first 10 minutes of every run. "Your legs are tired" "You have to go pee" "Why do you think you'll ever be a runner?" Olympic marathoners have the Blerch.
As a runner, you just get used to it - it's part of the experience..."You still there? Cool. I'll check back in 10 minutes." I'd miss him if he didn't remind me that running is hard at the beginning of every run.
Glad to hear it's not just me. Every single time I think "this is too hard - I can't do this today" and then I remind myself of all the other times I felt like that. When I switched to an app that gave me split times I was very surprised to find my first mile is always my slowest. I assumed it would be the other way around - that I would be faster when I was fresher.0 -
I completed W1D2 this morning. This is my third attempt at C25K and I hope to finish. The last time I did it, I stopped and did the 5K anyway. Injured my knee and havent done anything major since.
I hope to stick with it this time and also lose weight/get fit in the process.0 -
I'm in! I completed w2d3 last night. For those who didn't read it on the other thread, I'm doing this as a family thing. Hubby and I are going through the program together, pushing our son (who will be 3 next month) in the stroller. We started with a week zero - brisk walks on a local trail. It gave us a chance to get to know the trail a bit & get a feel for pushing Little Man in his stroller on the trail. Took us 2 days to decide that we needed a stroller upgrade. lol Thank you Kijiji! :happy:
As for the stats: I'm 33, 5'2 & currently 211-ish. There is a color run/walk happening in my city at the end of September and we will be in it! That is my motivation and reward for sticking with the program. Yes, we may have to walk some, but it will be so much fun!
I would love to add anyone who wants to compare notes and encouragement. Feel free to add me.0 -
While I support going at your own pace, I think that people's weight gets blamed more than it ought. My experience with the program (and I started C25k back in December) is that difficulties are more likely to stem from:
1) going too fast
2) wearing the wrong shoes
3) going too fast
After all, I was 40+ pounds overweight when I started and Julie Donahue ran her first 5k with over 75 more pounds to lose: http://halfajulie.blogspot.com/2013/07/first-5k-is-over.html
I'd say yes and no to this. When I started losing weight in late December I was more than 130 lbs overweight AND out of shape completely. I had trouble just walking at a brisk pace for 30 minutes, or even 15 minutes at first. I don't think it would have done my knees any good to have started running with so much weight and so little muscle. I did focus on walking and got my weight down and my fitness up. So by the beginning of May and with a lot less weight, I was ready to start C25K. Of course I was still 80+ lbs overweight, but I was ready by then.
I think a solid walking base is a definite must. However, there have been people who have *graduated* this program still more than 80 pounds overweight.
I would have to say that 90% of the people who start the program (at whatever weight) have a hard time believing that they will ever be runners. I, and ever other graduate on this board, intimately KNOW how exciting it is to complete the first day. And then 5 (a WHOLE FIVE minutes) and then 8!, 20!, 30! and a 5k. If you believe that you can successfully complete the program, that's more I ever believed before week 7. I was utterly positive that I would hit a wall and be unable to progress at some point.
I have also spoken to a number of people who haven't finished. A lot of people "get to week 4 and then quit." A whole lot of people. They repeat and repeat and finally get bored with the program. That week tends to be all about finding your pace, believing that you can do it and mentally overcoming the challenge of progressing to week 5. Listen to your body. But understand that the bigger challenge is your mind.
"...the bigger challenge is your mind." That, that, totally that.
I graduated C25K about a month ago and am still 50+ pounds overweight, but I'm 20+ pounds down from where I was when I started running.
To those concerned about speed - I'm ending week three of 5K-to-10K tomorrow and I still can't run a 5K in even close to 30 minutes, and that's okay. I'm working right now on increasing my distance and in time the speed will come. Of course I like to see progress, but I can't start comparing myself to what other people are doing or it will make me sad. 0
