Couch to 5K (start 4/4/11)

leandread

After all that worry, Week 3 Day 1 COMPLETE. I decided to just take my time, keep moving and saying to myself, you've got this, you can do it. I'm not going for "distance" but rather the experience, but I did notice that I lost some distance on my usual route by the time I finished. But that's totally ok because I RAN 3 MINUTES!!!! And I crossed paths with a group of runners who all cheering chimed, "Good Morning" as we crossed each other and they didn't laugh or sneer at the fat girl (me). It felt awesome to face that anxiety of being out in public exercising.

BroDave

Finished W2D1 feel pretty good so I walked 4.5 mile after.

LovelySnugs

After all that worry, Week 3 Day 1 COMPLETE. I decided to just take my time, keep moving and saying to myself, you've got this, you can do it. I'm not going for "distance" but rather the experience, but I did notice that I lost some distance on my usual route by the time I finished. But that's totally ok because I RAN 3 MINUTES!!!! And I crossed paths with a group of runners who all cheering chimed, "Good Morning" as we crossed each other and they didn't laugh or sneer at the fat girl (me). It felt awesome to face that anxiety of being out in public exercising.

that's so awesome!

Bviera

I'm on Week 6 now and I just wanted to lend some support and encouragement to everyone else who is starting out or thinking of starting! I've always hated running and have had terrible stamina, so when at the end of Week 5, I realized I had to run 20 minutes straight, I was absolutely terrified. However, all these weeks of building up running in intervals worked wonders. It was tough, but I pushed through the 20 minutes and am thrilled. I never thought I'd find the day when I actually looked forward to my running workout. Seriously, it feels great! So to anyone who's still ambivalent, or is worried, try it out!! If you need to repeat a week, repeat it. But hang in there!

leandread

I'm on Week 6 now and I just wanted to lend some support and encouragement to everyone else who is starting out or thinking of starting! I've always hated running and have had terrible stamina, so when at the end of Week 5, I realized I had to run 20 minutes straight, I was absolutely terrified. However, all these weeks of building up running in intervals worked wonders. It was tough, but I pushed through the 20 minutes and am thrilled. I never thought I'd find the day when I actually looked forward to my running workout. Seriously, it feels great! So to anyone who's still ambivalent, or is worried, try it out!! If you need to repeat a week, repeat it. But hang in there!

Thanks@ Bviera and LovelySnugs!! The encouragement I get on MFP makes me keep going on this journey towards a healthy me!

Frankie_

Started week 4 today, was dreading the 5 minute runs but I actually quite enjoyed it! And beat my previous distances. Nearly hitting 3 mile!

dodier01

So I did W2D2 today.. and it felt good. I was a little tired towards the middle part but got some extra energy at the end. I actually added a minute of running on the last run for a total of 150 seconds straight (instead of the 90 seconds). For a 236lbs girl that never thought she could run for more then 30 seconds straight that is awesome!

Now I just cant wait until my next run!

I am leaving tomorrow for a buisness trip and only coming back on Friday.. I am so hoping that there`s a gym at the hotel.. if not I may actually attempt to run outside for the first time since I`ve been doing the treadmill up to now.. I would of never thought I would actually be looking forward to my next run.

ScatteredWriter

I did the Week 2 workout today! Was easy-peasy except for my outer calf being super tight. Extra stretching for me today!

I'm really pleased with how it's going... other than tight muscles I'm able to run really well. I have exercise-induced asthma, but my lungs have had no problems with these running workouts. Awesome!

spcopps

I did the Week 2 workout today! Was easy-peasy except for my outer calf being super tight. Extra stretching for me today!

I'm really pleased with how it's going... other than tight muscles I'm able to run really well. I have exercise-induced asthma, but my lungs have had no problems with these running workouts. Awesome!

My calves were also getting tight during my run. I found if I get on a step and lower and raise my heals to really stretch my calves before starting, picking my heals up higher during my jog, and constantly remind myself to relax the tighteness completely went away during my run yesterday. Maybe this will help you also.

ALW65

I'm on Week 6 now and I just wanted to lend some support and encouragement to everyone else who is starting out or thinking of starting! I've always hated running and have had terrible stamina, so when at the end of Week 5, I realized I had to run 20 minutes straight, I was absolutely terrified. However, all these weeks of building up running in intervals worked wonders. It was tough, but I pushed through the 20 minutes and am thrilled. I never thought I'd find the day when I actually looked forward to my running workout. Seriously, it feels great! So to anyone who's still ambivalent, or is worried, try it out!! If you need to repeat a week, repeat it. But hang in there!

Thanks much for the support and encouragement. I started on Sunday 4/10 and also ran today. I'm working with a weight loss physician and she wants to see me doing cardio 5 days a week. I'm thinking of 3 days on, 1 day off, 2 days on, 1 day off...and then up to the next week/level. I'm one of those people who NEVER ran unless being chased by rabid dog or something like that. At 202 lbs, I'm in total shock that I've just run TWO DAYS IN A ROW!!!! This is AMAZING! Given what an additictive personality I have when it comes to food, I'm hoping I'll find running to be just as addictive. I'd love to be downloading the app for Bridge to 10K in a two months. I have no doubt that everyone 'local' who knows me will be in total shock, and I love it!!!!

Best of luck to everyone in your efforts....so glad I found this thread, and if anyone else is right near the same spot as me or has the same story, please friend me...I'd love some friends to push through this thing with!

K1Teacher

I completed W5 D1 today and am very proud of my 3, 5 min "runs". Wednesday looks like 2, 8 min runs and then Friday...OMG! 20 minutes straight. Say what!?! I can do this, I can do this, I can do this...

hadley0910

I plan to do W2D1 tomorrow and I am super excited. I really love this program and the podcasts make it so much easier for me to follow it.

LovelySnugs

just did w2d1. rocked it, except for the last one cuz my HRM was acting up. but i'm totally confident that i can handle days 2 and 3 with few or no problems. i'm looking forward to seeing what i can do with my speeds by the end of the week!

Eviesmum

I completed W5 D1 today and am very proud of my 3, 5 min "runs". Wednesday looks like 2, 8 min runs and then Friday...OMG! 20 minutes straight. Say what!?! I can do this, I can do this, I can do this...

You can do it. I was like that with the 20 minute run - really its fine once you get going

Eviesmum

W7 D2 done - I had a 2 day gap which is the first time I've done that since week 1 so was a bit worried I wouldn't be able to run the whole 25 mins. As always though the podcasts keep you motivated throughout.

Brandy3827

SO HAPPY I found this! I did Day 1 just to see how I could handle it... I could really use some encouragement from somebody on my same level, so this is great

ScatteredWriter

Looks like everybody's doing AWESOME!!

Did week 2, day 2 today. Calves still tight but better thanks to tons of STRETCHING!! I'm also getting better at reining my pace in in the beginning so I can be consistent throughout the run.

I don't know if any of you are using your podcasts in tandem with the Nike+ GPS app, but if you do, pay attention! I have it set to give me mileage, pace and time updates every so often, and I missed a run to walk transition while the dude in my app was talking. I ran for almost the entire walk break before I figured out what was going on! LOL! Was rather impressed with myself, actually. It wasn't that bad!

I do LOVE the Nike+ GPS, though. Especially when it tells me I did better/went faster/ran farther etc. Kinda dumb, it's just a recording, but I need that kind of reminder!

JoAnnLeahMurphy

Here is a break down of the program (I just googled it for myself the other day and made a word document for myself.

Week one - three days a week. Leave a day or so in between for recovery.

1. Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

2.Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

3.Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week Two- three days a week. Leave a day or so in between for recovery

1.Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


2.Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.


3.Brisk five-minute warm-up walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.

Week Three- three days a week. Leave a day or so in between for recovery

1.Brisk five-minute warm-up walk, then do two repetitions of the following:


Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
2.Brisk five-minute warm-up walk, then do two repetitions of the following:

Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
3.Brisk five-minute warm-up walk, then do two repetitions of the following:


Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Week Four- three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then:


Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
2.Brisk five-minute warm-up walk, then:

Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
3.Brisk five-minute warm-up walk, then:


Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Week Five- three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then:


Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
2.Brisk five-minute warm-up walk, then:

Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)

3..Brisk five-minute warm-up walk, then jog two miles (or 20 minutes) with no walking.

Week six - three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then:

Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)

2.Brisk five-minute warm-up walk, then:

Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)

3.Brisk five-minute warm-up walk, then jog 2-1/4 miles (or 25 minutes) with no walking.

Week seven- three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).


2.Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).


3.Brisk five-minute warm-up walk, then jog 2.5 miles (or 25 minutes).

Week eight- three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).


2.Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).


3.Brisk five-minute warm-up walk, then jog 2.75 miles (or 28 minutes).

Week nine- three days a week. Leave a day or so in between for recovery



1.Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).


2.Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).


3.T

he final workout! Congratulations! Brisk five-minute warm-up walk, then jog 3 miles (or 30 minutes).

louiseei

Did W2D2 last night. I'm doing it with my 7 year old and for one reason or another, it's been a week since we last went out, but we're back on it, and it was ok, especially considering we hadn't done it for a week. Back out again tomorrow, weather permitting.

ALW65

W1D3 completed - YEAH! I'm planning to do 2 more of the W1's on Thurs & Friday. I'll take Saturday off and then attempt W2 on Sunday. I'm not finding the running feels any 'easier' yet, so I'm hoping the jump to a longer run next week will be doable for me. My daughter went with me for the last 2 runs (19 years old) and it's nice to have the company, spend time together, and know my efforts are getting her off the couch, too!

spcopps

I just completed my week 2 day 1. Went much better than I thought but I am assuming it was because it is only 75 here today with 35% humidity..so great day for a run! Looking forward to day week 2 day 2 on Friday (weather permitting).

dodier01

I have graduated from week 2!!! And now i really cant wait to start week 3!! I really feel confident that I will be able to keep up since my last run I did really well!! For my last run i actually went for 5 min! I did 3 min at 5.2 and the other 2 min at 4.5. The treadmill actually decreased by itself since it had already been 30 min so it puts itself in semi cool down mode... I never thought i'd be this excited!!!

Cutiger81

I just started mu program on monday and I'm so happy. I finished my 2nd work out of week one and feel good. I a little soreness in my back but I attribute that to just starting out. Please feel free to respond with tips and any progress in the form of weight loss

EllyK09

I am stuck on week 5 day 3. That 20 minute run is killing me...yesterday I made it 15 minutes jogging/running and the last 5 I ended up walking fast. Just being able to run 15 minutes straight is amazing to me so I think I'm going to move on to week 6 and hope for the best! Anyone else in week 5 or 6?

For those just starting I could barely run for a minute and half when I started so keep it up!

karen1612

Hi, this sounds really good but I'm wondering which app for smart phone you are referring to that lets you know when to walk and run. Thanks

spcopps

Hi, this sounds really good but I'm wondering which app for smart phone you are referring to that lets you know when to walk and run. Thanks

I don't use my droid phone but instead use my ipod..here is the link I got mine from
http://www.nhs.uk/Tools/Pages/couch-5K-running-plan.aspx

ALW65

How's everyone doing? The posts are dropping off :frown:

I just did my fourth day of W1. I felt like I was struggling the most versus the first 3 days, but when I got done I realized my run time was anywhere from 30-60 seconds faster than the other days, and I'd shave a minute off the walk times. I didn't know I was going any faster, but apparently my body must be getting used to this and trying to pick up the pace. Has anyone else noticed this? I wasn't feeling particularly energetic today, so I'm not sure how it happened.

Hope you all are progressing along nicely!

pvesey

Thank you. I needed to hear this!!!

LovelySnugs

forgot to post that i did w2d2 with the podcast yesterday. it was harder than w2d1 for some reason. i haven't let my body have a rest day in like three weeks (not even when my good friends were in town last weekend; i ended up getting up extra early and working out while they slept in so i wouldn't have to miss out on any of the visiting), and i think it's getting to my body. i could barely make it up and down the stairs today, so i decided i'm not gonna work out at all today - not even a dvd, which is what i usually do on my "rest days".

all of that, just to let everyone know that i'll be back on the treadmill doing my 90 on/3min off modifier, and i will complete w2d3 on saturday.

everyone that's still in it: way to go! you're doing great! keep pushing - we CAN get through this. and we WILL!
and those of you who are just joining us: welcome! it's great to have you. feel free to ask whatever questions you have that aren't already asked and answered in the thread.

Cutiger81

I Just finished my first week and I stopped running for about 24 seconds and walked once when I was suppose to run. My lower back started to hurt. I powered through it and keep with the run. I run on alternating terrain through my neighborhood. My question is should I do week one over or move on to week two. I struggle more on my last day than I did the other two days. I also did day two and three in consecutive days without a break. What are your thoughts?