Couch to 5K Program

Lanfear

I just finished W4D3 today, and it went really well. I did all the running parts without needing a break or having a problem. I'm excited but nervous about the jump up next week - up to 20 minutes by the end of the week! I guess I'll take it one run at a time

I hope everyone gets in a run over the long weekend and has a great July 4th!

It'll be easier than you think, I was surprised at how well I managed to do the 20 minute run and I was dreading it

I have just done D1 of W8 today, so not far to go for me!!!! I treated myself to some new, decent running shoes at the weekend and they were lovely this morning

bobs_god

Im on week 4 day 2, bit of a jump up from week three but definitely a great feeling completing each day.

FaugHorn

I restarted *blergh*. Went on vacation and missed a couple days Restarted with the Vibram five fingered shoes though and that was fun! I just bought a new pair of running shoes yesterday as well. The first time that I was professionally fitted for running shoes! I'm very excited and will be heading out momentarily to give em a try!

Cuddles2523

I'm about to start W2/D1 today! ) Happy 4th everyone!

nickyevans

I finished week 9 about 2 weeks ago and ran the Race for Life 5K yesterday, I managed to run the whole 5k and did it in 40 minutes, I am slow but I was soooo proud of myself completing the whole run without stopping.

Lanfear

I finished week 9 about 2 weeks ago and ran the Race for Life 5K yesterday, I managed to run the whole 5k and did it in 40 minutes, I am slow but I was soooo proud of myself completing the whole run without stopping.

Way to go!

Cuddles2523

I finished week 9 about 2 weeks ago and ran the Race for Life 5K yesterday, I managed to run the whole 5k and did it in 40 minutes, I am slow but I was soooo proud of myself completing the whole run without stopping.

Awesome job congrats!!!

nickyevans

thanks

Alegria79

I finished week 9 about 2 weeks ago and ran the Race for Life 5K yesterday, I managed to run the whole 5k and did it in 40 minutes, I am slow but I was soooo proud of myself completing the whole run without stopping.

Congratulations on running the whole thing! I think it's incredible that you ran for 40 minutes without stopping. I'm a slow runner too and I keep reminding myself to slow down and find a comfortable pace! Are you planning another 5k? Are you going to start training for a 10k?

Alegria79

It'll be easier than you think, I was surprised at how well I managed to do the 20 minute run and I was dreading it

I have just done D1 of W8 today, so not far to go for me!!!! I treated myself to some new, decent running shoes at the weekend and they were lovely this morning

You're almost done...yay! Thanks for the words of encouragement

Today I finished W5, D1 and it went well. I had a bit of heel pain (I think from not stretching my calves properly after a run last week, but I stretched really well today and I hope it's not a recurring thing. I'm looking forward to bumping up to 8 minutes on Thursday!

ilookthetype

I love this. I used to run all the time in high school and stopped because I had bad ankles and knees and quit field hockey and then just decided it was easier to stress smoke than stress run. I quit smoking and started running about a month ago. Last week I started running with the app but I didn't feel it was a long enough run for me so I do the day twice and then do W1D1 again. But I love this program. I had to scale back what I ran because my dog couldn't keep up!

nikkit321

W4/D1 completed yesterday. Jumping to the 5 minute run wasn't as bad as going from 90 seconds to 3 minutes. It sure seemed like it lasted forever though! Heading out again tomorrow.

Tayla08

I just finished W3/D1 yesterday. I have NEVER been a runner, even as a kid i hated it...but I have to say I do like this! Of course I'm only on W3 so who knows what the upcoming weeks will hold! GOOD LUCK everyone!

jtp5184

Good work everyone! I have been away from my computer a few days and was just checking up on how everyone was doing. Reading all of that makes me want to run so thanks for the motivation!

I just did w3d2 today. I noticed the more I do this program the more winded i get it might be the humidity it is very hot over here lately. But today i repeated the last 90 run and 3 minute walk i am hoping that but increasing my distance a little bit it might make the over all run easier. I guess i will find out!

I also saw a half marathon that I want to do in October. they have a running group that is organizing sessions to train for it for 11 weeks and I am thinking of doing it. I just really enjoy running on my own and hope this doesnt take away from the experience and make me dread doing it because right now I love it!

anyone have any experience running with a group or club?

Lanfear

I also saw a half marathon that I want to do in October. they have a running group that is organizing sessions to train for it for 11 weeks and I am thinking of doing it. I just really enjoy running on my own and hope this doesnt take away from the experience and make me dread doing it because right now I love it!

anyone have any experience running with a group or club?

Funny you should ask this, I went out with a local running club for the first time last night - I went with the "slow runners and beginners" group as it was my first time with them. Have to say it was great! I normally run on my own and get into my own little place with my iPod, but running with other people is good as you get an extra bit of motivation etc, and they can help you keep going if you're flagging.

Looking forward to going again, and moving up a group this time as the beginners walked a little bit too much for me (hahahahah never EVER thought I'd say that!), since I'm now up to 28 mins on the C25K programme.

Give it a go, and see how you feel - nothing to lose by trying

FaugHorn

Did Day 1 on Vibrams and Day 2 with my new running shoes...went further than I should have. Was running with a friend who is much better at it than I am so now I'm suffering a bit Not from the 5-fingers but from running on the real shoes! Kinda funny but I'm having a blast running this program!

blasab11

Was supposed to do W2D2 yesterday but didn't. Wondering if tomorrow I should do W2D2 or go back to W2D1? Did W2D1 on Sunday. Running days are Tuesdays/Thursdays/Sat or Sun depending on my schedule.

nikkit321

Completed W4/D2 this morning. I thought it went ok, but needed a longer walk than the 2.5 minutes I was supposed to walk in the middle (probably added a minute to the walk). So if I need a longer recovery half-way through, should I still move on to week 5 next week, or repeat week 4? I don't really want to repeat, but the 20-minute run next week is freaking me out. (And my husband walks faster than I'm "running" which is embarrassing.)

Nikki

FaugHorn

Completed W4/D2 this morning. I thought it went ok, but needed a longer walk than the 2.5 minutes I was supposed to walk in the middle (probably added a minute to the walk). So if I need a longer recovery half-way through, should I still move on to week 5 next week, or repeat week 4? I don't really want to repeat, but the 20-minute run next week is freaking me out. (And my husband walks faster than I'm "running" which is embarrassing.)

Nikki

I think the whole point of the program is to get you comfortable with the longer runs and shouldn't be a super strict program. I mean everyone is different right? You could try going for the 20-minute run and if you think it isn't going to work for you then restart the prior week and build up some more endurance

jtp5184

nikki-

It all depends on what you are comfortable with. What I have been doing is running 4 days a week instead of 3 because one i really love it haha and two because this way i feel more comfortable when i move on to the next task. I even tried different things like trying it on the treadmill first to see how i do and also redoing an interval of running over again to slowly increase my time and distance. I am just hoping the added work out will improve my stamina for the next week.

good luck!

Alegria79

Completed W4/D2 this morning. I thought it went ok, but needed a longer walk than the 2.5 minutes I was supposed to walk in the middle (probably added a minute to the walk). So if I need a longer recovery half-way through, should I still move on to week 5 next week, or repeat week 4? I don't really want to repeat, but the 20-minute run next week is freaking me out. (And my husband walks faster than I'm "running" which is embarrassing.)

Nikki

Nikki - You're supposed to add a bit of walking here and there until you're comfortable with the distance. As others have stated, it's not meant to be super strict. Why don't you do the third W4 run in a couple of days, see how it goes, and maybe add an extra 30-45s of walking? Then, instead of repeating all of the week 4 runs, if you need to, just repeat W4D3 again (as many times as needed, maybe once, maybe 3 times).

I found W5, D1 to be pretty similar to Week 4, so you may be ok with it. I got up early this morning and ran W5, D2, and I found the 8 minute segments more challenging than the 5 minute ones, but not horrible. I was glad for the walk break in the middle though. I'm nervous about my next run (seriously, 20 minutes??), but I have a plan - I'm going to run as long as is comfortable (I should be able to do at least 10 minutes), then I'll walk for a minute if needed. I'll repeat the run as many times as I need to get it finished.

Run Happy Everyone!

kendradl

Hello All - I have been on holidays for the last 12 days but still managed to get out and get in 4 runs while we were gone, should have been more though. I have completed week 4 and will start week 5 next week. I have my second 5K this coming Saturday that I am really excited about and will be signing up for another 3 or 4 this year before my big one in California in January. I can't believe how much I am enjoying this running business I would have never thought I would ever be a runner but lately that is all I think about, when I go shopping I look for running gear and new things I can buy and I LOVE this new attitude I have

Thanx for reading!!

SamiSamiBoBlammy

I am on week 5 day 3...and needing some motivation too! I use a podcast I downloaded from itunes for free. I like the music she uses. I am a little worried about todays run because they progress the time from 8 minute runs to 20??? I am just going to do the best I can and if I have to stop.... I will just try it again before moving on! Good luck... I have really enjoyed it so far.

What is the name of the podcast you downloaded for free?

nikkit321

Just finished W4/D3. Thanks for all the encouragement! Next week we're moving on to Week 5 and will just trust the program and keep at it. W5D1 looks very similar to W3 so I think that one and day 2 will be ok...I just need to quit worrying/obsessing on the 20-minute run for day 3!

mowfaux

Was supposed to do W2D2 yesterday but didn't. Wondering if tomorrow I should do W2D2 or go back to W2D1? Did W2D1 on Sunday. Running days are Tuesdays/Thursdays/Sat or Sun depending on my schedule.

Just keep going. You only missed a day. If you missed a week or 2 then I'd go back to the previous week and start all over, but you should be just fine.

mowfaux

I am on week 5 day 3...and needing some motivation too! I use a podcast I downloaded from itunes for free. I like the music she uses. I am a little worried about todays run because they progress the time from 8 minute runs to 20??? I am just going to do the best I can and if I have to stop.... I will just try it again before moving on! Good luck... I have really enjoyed it so far.

What is the name of the podcast you downloaded for free?

You can get some from the guys that made the program here: http://www.c25k.com/podcasts.htm

kendradl

I am on week 5 day 3...and needing some motivation too! I use a podcast I downloaded from itunes for free. I like the music she uses. I am a little worried about todays run because they progress the time from 8 minute runs to 20??? I am just going to do the best I can and if I have to stop.... I will just try it again before moving on! Good luck... I have really enjoyed it so far.

What is the name of the podcast you downloaded for free?

You can get some from the guys that made the program here: http://www.c25k.com/podcasts.htm

I have also downloaded free podcasts from this website http://runningintoshape.com/5k-training-downloads/ I really enjoy them and it gives you another option.

kendradl

I have completed my second 5K this morning, time of 40 min on the dot, a little slower than my first one but not by much. I am really happy with my time and looking forward to starting week 5 on Monday.

mowfaux

Oh yeah!!! I just finished week 7 today I can't wait to start week 8.

I ran 3.14 km today... for those that know math, that is pie lol, I guess that's as close to a pie as I'm going to get for a while lmao

For those just starting, it was REALLY rough in the beginning, I was really terrified to do week 3, but just trust yourself and do it.

My daughter also suggests don't look at what you're doing for that day until it's time to run, so you don't sike yourself out. Just do it, it'll get better.

Today was the first day I didn't look to see how much time was left, I just concentrated on my form, my breathing and my music and I made it!!! I can't tell you how happy I am to have learned about this program.

KrisPage

2 years ago this Labor Day, I snapped my right ankle playing ice hockey. If you've ever watched someone ice skate with skates that are not tight enough and they appear to have "weak ankles", that's what my right foot looked like, it was at a 45 degree angle to the rest of my leg. As a result, I have a titanium plate and 8 screws in my ankle now.

This morning I finished Week 3, Day 1 of the program. I already have the Bridge to 10K application installed and I've signed up for the Houston Half Marathon in January.

For anyone struggling during the first week, it does get better. The key is to not skip a day unless you absolutely have to. But if you do, make sure you get back out there as soon as you can and don't let the time pass you by. I wish I had done this or something to build up to this 1.5 years ago after I was finished with, splints, casts and walking boots on my right foot.

I had a very similar break from the kick of a mule 9 yrs ago and I didn't have a very good finish to pyhsical therapy and thought I would never get back in shape after being nonweight bearing for 3 months I had gained overy 50lbs. Since deciding to start the C25K program and going back to a PT for running therapy exam I feel confident that I can do this!