Starting Couch to 5K today!

kel9680

I'm going to try couch to 5K, starting today, I'll be doing it on my treadmill! Any tips from people who have done it? I'm not really a runner so I hope this helps! Anyone else want to join??

Salpica

I've not done it myself, but a few of my friends who have done it say it's very simple. I'm sure you will do just fine! Make sure to stretch though because if you aren't used to running shin splints can ruin things quickly!

Sunjenk

I just finished! I find that what worked for me is not moving on to the next week if you are still struggling with the week you are on, and vise vera. for me I completely skipped week 4 because I could handle week 5, but I spend 2 weeks on week 1. Goodluck!!! My first 5k is October 30th so hopefully it goes well!!!

conchita962

I'm in week 9. I would try my absolute best to run outside 2 out of the 3 days. It much much different than a treadmill and worth the effort. Get RUNNING SHOES!!!

Good Luck

karleen

dont give up. its designed to ease you into it and it DEF works. i was running the 3 miles quites consistently for many moths then stopped. gained like 10 pounds back [eek!] im now back to 2 mile runs [treadmill also i know its kinda cheating but owell better than nothing]... working my way back to 3.

its all about building the strength in your legs and LEARNING TO BREATHE!! if you dont know how to properly breathe and run its so hard.. dont go too fast at first during the 'runs' either or youll get discouraged. try 5.5 mph if youre really not a runner. my bf makes fun of me for running slower but i dont care. sorry im never gonna run a 5 minute mile!

Hsanders3961

I did day 1 yesterday! I will join along with you! It's supposed to be sort of chilly here this week so I could use someone to motivate me to get out there and still run in the cold! I can tell that it will work if I stick with it.

stef_3

You'll do great. The running slowly increases. I'm finishing it up and I have a 5k on the 29th. I'll be pushing my 2 boys in a double jogging stroller :noway: Yikes, but I've been doing the training with them too. Good luck you will like the program.

mrsfoose

If you want a more "road experience" on the treadmill put it at a 1 percent incline. Running hills really increases your endurance. I did the same program 2 years ago to get back into running and I enjoyed it. Make sure that you love your shoes!

conchita962

I just finished! I find that what worked for me is not moving on to the next week if you are still struggling with the week you are on, and vise vera. for me I completely skipped week 4 because I could handle week 5, but I spend 2 weeks on week 1. Goodluck!!! My first 5k is October 30th so hopefully it goes well!!!

My first is on Oct 30th too! Good luck

Emwalker3406

I've not done it myself, but a few of my friends who have done it say it's very simple. I'm sure you will do just fine! Make sure to stretch though because if you aren't used to running shin splints can ruin things quickly!

This is what happened to me week 2 day 2 & i'm still trying to recover. Please stretch and wear good shoes. Really good leg calf stretches. Good luck its a great program & I can't wait until I'm healed enough to restart.

ASPhantom

I graduated a few weeks ago and now run at least 30 minutes 3 times a week. Could barely run the 60 seconds the first week, so I am extremely pleased with this.

My advice is simple: Stick to the Plan.

Even though you may feel like you can go more, stick to the plan. It's meant to be a gradual increase to avoid burnout and injury.

Have fun!

jadick825

Good for you! I am also starting today and excited but nervous. I am by no means a runner or even a fast walker. I have heard it's pretty simple. If you want to friend me, maybe we can keep each other going. Good luck!

gail16

I'm going to start tomorrow. I'm so looking forward to it )

Bet I will regret saying that in two weeks time ;o)

april_beth

ive done it. my only advice woudl be - dont push yourself farther than they have you running/walking. just go with the routine even if you feel you could do more - youll possibly burn out (if youre anythign like me) and sign up for a 5K so you have motivation to keep going! good luck...its not as terrifying as it looks

redefiningmyself

I did my first day last Saturday. It was HARD. But when I finished, I was so proud of myself I couldn't stop smiling all night. It was a wonderful feeling.

I'm doing day 2 - after work tonight. I expect it will be a bit harder since I'm still sore from Saturday, but I'm so excited to try.

Here's some advice I was given:

Don't eat within a couple hours before the workout, at least till you get into it and now how you react. If I'd have eaten within an hour I would have tossed my cookies for sure.

Also, you're going to sweat like you never sweat before in your life, and be beat red in the face, but when you finish you will feel like a million bucks.

Also, people tell me it gets easier. But since I've only done 1 day, I can't comment on that yet.

Pidders89

i started today too but i did the running around the street version not treadmill xxx

Pidders89

i started today too but i did the running around the street version not treadmill xxx

flabulous4

I've done C25K and ran my first proper 5K race on Saturday. Like other people have said, try running outside, it's a lot more fun, and make sure you get proper shoes! I couldn't run at all when I started but the programme is great.

kel9680

I do have good shoes, I use my treadmill, but i just randomly walk/jog, i want something to really get me moving so hopefully this is it, I did just finish the 30 day shred, so I'm not just going into it without doing anything first either! I think i'll use some of the warm up exercises from that to warm up first. Unfortunately I don't really live in a neighborhood that I can run outside, we live on a pretty busy street, so its dangerous to do it, and I really don't want to have to drive somewhere to run, which is why I got the treadmill in the first place, usually i just turn on a movie or my ipod to distract me. Thanks for all the input!!

BeccaB1981

I am on week 3 and I have been doing it everyday instead of 3 times a week and it's going really well for me. I am doing it on the treadmill. I NEVER thought I would like running and I am not totally there yet but it is becoming more enjoyable than I expected it would be. It is very satisfying to complete it each day and especially when I think about how far I've come since starting and this is at only 3 weeks in so I am looking forward to seeing how I do after I'm finished.

SarahMorganP

I did day 1 yesterday and it was not as bad as I was expecting at all, but I jogged REALLY slow. Like not much faster than I walk. LOL I might end up taking much longer than you are supposed to to finish it but that's ok with me. I know my body and I can't run fast, at least not yet anyway.

BeccaB1981

Oh, and I should mention, I started out at 3.5 walking speed and 4.0 jogging since I'd really never run before this. In week 2 I moved up to 3.5 walking and 4.5 running and now in week 3 I am at 3.5 walking and 5.0 running. I am not sure if the program was meant to increase speed but I wanted to ease into it and not overdo things and end up killing myself, lol. I kind of feel like a slacker after seeing that some people started out running at 5.5 :blushing:

AbbyWigintonBlack

Just finished the first run and I'm feeling exhilarated! I'm going to try to pace myself. Before this I was "walk/jogging" every day for the calories burned. But I wasn't really getting any better at it. Now my focus is my endurance. I'm gonna follow this thing to a tee! Best of luck to you! Looks like a lot of us are right there with you!

debtfre12

Absolutely wonderful news!!! Go for it with everything you've got. You're gonna love it if you stick to the training and don't cheat yourself. I've ran four 5k's this year, trained twice and am still running and loving it!!! As others have said, it is very exhilarating, HARD WORK, but addicting. I must run one more 5k before year end and then immediately after, I'm hoping to begin training for my first 10k Run.

Did I say this was addicting!!!:laugh: :laugh: :laugh:

God speed in your endeavors .....

P.S. If at all possible, do try to run outside as opposed to training on a treadmill (when you can--winter is coming, so not sure how durable running outside is for you). The run is a bit harder outdoors, but you build up your endurance, breathing, rhythm and stamina when doing so. Just some friendly advice.

kel9680

well I DID IT!! day 1 done! it wasn't nearly as hard as I was afraid it would be, I did only run at a slow jog, like someone else said, my runs were only 4mph to start off with, there were times I definately felt I could go faster, but I didn't want to not make it through the whole thing, I assume my speed will come with time too.

I hope everyone else that started today did well too! I acutally liked it, and I didnt feel like I was staring at the timer waiting for it to end! Hope it stays like that.

leomentlines

Good luck! I'm just starting week 5 and its going great! (I'm doing treadmill/indoors b/c my schedule lands me at the gym at 10:30 at night).

I love this program - I have NEVER been much of a runner in my life (hated that I had to run drills when I played sports in high school), but now I find myself itching to run if I go longer than a day without it!

abuttermore7

You guys have inspired me to start this program! thank you!!!!

FitHitTheShan80

I will be on week 2 day 2 tomorrow and I love it so far!!! )

techymum

Congrats on Day 1!!

Like the others said, don't push ahead, follow the program. (I pushed and sprained a muscle in my hip, huge setback.) You will be amazed at how quickly your heart and lungs get strong.

Don't worry about your speed - you will be working on building stamina, and speed can come later. I'm very slow, average 4.4 mph when I jog.

After a couple of weeks, seriously consider signing up for a 5k that would land near the end of the program. It will really give you something to strive towards.

Have fun!

yasemasuyo

I'm on week 1 at the moment, started last week but am taking it slowly because of asthma. The first day nearly finished me off, but I can now make it to the end having completed all the runs - amazing to see progress over such a short time! I'm hoping that I might be able to take part in a 5K run in the new year - woo hoo! :-D

How are folks logging this in exercise? So far I've logged it as a 20 min slow jog (6mph), am I far wrong?

cookc04

I'm doing W4 on the treadmill,
I had done up to Week 5 outside this time last year but I had problems with breathing - and realised that it's allergies because it's spring down here in Aus thus the treadmill this year.
I have done the W4 run 5 times - because i don't want to go to W5 whilst I am slightly struggling with W4.

My advice is that it's not a race just take it easy. It is about rhythm and you will gradually find your running breath but you do learn it from what doesn't work - just count as your breaths go in and out it'll make it easier.