anyone here finished couch to 5 k

scarlettgeorgia4
scarlettgeorgia4 Posts: 88 Member
in Motivation and Support
I ran week 5, day 2 today and it was HARD. I really feel like its impossible i'll do 20 minutes straight on weds. At the end of every week so far I've thought, ''wow next week is gonna be hard, i can't imagine running more than the *however many minutes ran* today'' but then on the day ive sailed through (i wouldnt say it was a breeze but its obviously not supposed to be)

My question is, did anyone feel like this after week 5 day 2 and then the 20 minute run wasn't too hard? I need faith! Ive done so well so far!
«1

Replies

  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Day 2 of every week was harder for me than day one or three. Slow down a little bit if you need to, and keep on trucking.

    I felt so good during W5D3 that I ran 25 minutes instead of 20! But I should also add that even now, after almost a year and a half of running, with about a dozen races under my belt... I still sometimes have to walk a little. Do what you gotta do to get through it.
  • laceylou0702
    laceylou0702 Posts: 226 Member
    I'm just starting tonight, I'm nervous! Has it been good to you & when you do the "Run" are you more jogging at first??
  • sophjakesmom
    sophjakesmom Posts: 904 Member
    Scarlettgeorg, I it and I totally agree with LorinaLynn. If it feels really hard one day, just slow down a bit. You can always repeat a week if you feel like you need extra time. This program will help you get more in tune with your own body. There will be days that you have to walk or slow down, and that is ok. Just keep going and it will get better.
  • LorinaLynn
    LorinaLynn Posts: 13,247 Member
    Slow is best when you're just starting. The right pace is one where you could almost, but not quite, walk just as fast.
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    I've finished the C25K plan and have now moved beyond. I remember being terrified of the 20 minute run, and it wasn't as hard as I expected.

    A few tips/tricks:
    Work on your breathing - in through the mouth for 3 seconds, out through the mouth for 3 seconds
    As your runs times/distances increase, slow your pace down (even if you think you couldn't go any slower)
    Some days you will have good runs, other days your legs feel like lead. This will continue through your running career
    If you need an extra DOR, take it.
  • scarlettgeorgia4
    scarlettgeorgia4 Posts: 88 Member
    yeah 100% jogging, i dont think anyone actually runs do they? i'd die haha.
    it has been good to me though, i love it! its making me feel like i can do anything if i put my mind to it, jogged 8 minutes today which i would not have been able to do when i started.

    you'll love it, i'm sure.
  • sophjakesmom
    sophjakesmom Posts: 904 Member
    I'm just starting tonight, I'm nervous! Has it been good to you & when you do the "Run" are you more jogging at first??

    running is very relative. start with a slow jog. No need to sprint a 5k. The more you run, the faster you will get. But to start, start nice and slow. I think alot of people hear "run" and try to go as fast as they can. You can't keep that pace up if you are a beginner. Just go at a nice even pace and you will be fine.
  • scarlettgeorgia4
    scarlettgeorgia4 Posts: 88 Member
    and thankyou guys!
    i'm so excited but so scared - i don't want to let myself down by walking & having an extra day but i will if i need it. hopefully i'll just push through the pain ;)

    and yeah i have noticed im getting a bit slower i think, i dont want to burn myself out before the end of the session.. :)
  • slynn88
    slynn88 Posts: 14 Member
    I just completed the program a couple weeks ago, and I felt the exact same way. In the beginning when it jumped from 90 seconds of running to 3 minutes, I thought there was no way I could do it. And when week5 day 3 came along I was sure I would have to take a break. But I started out slowly and by the halfway point I was feeling pretty decent. I still went ridiculously slow because I didn't want to push myself too hard and not be able to complete the entire 20 minutes. I knew if I didn't finish it that day I would be too discouraged to finish the rest of the program. But luckily I went slowly enough that I made it and it felt amazing. I know you can do it! Best of luck! :)
  • thefreebiemom
    thefreebiemom Posts: 191 Member
    I want to do this program but I have been wondering what people use to time the segments. Like how do you keep track of when your 60sec for jogging ends and then your 90 sec of walking ends. I don't think the timer on my iphone will do it without me having to stop and change the timer after each segment. Not sure if my HRM does it either.
  • MandaJean83
    MandaJean83 Posts: 675 Member
    I'll be graduating from the program this week, and let me tell ya, Week 5 and 6 were the hardest for me! The 20 minute run is terrifying, but 90% of it is mental. If you did the 12 minute run without feeling like you were dying at the end, you will definitely be able to run 20 minutes. You just have to keep your brain from tricking you into thinking that you "need" to stop. You don't. Go very slow, and control your breathing. And DON'T keep looking at your watch/phone/etc. :) Good luck and let me know how it goes!
  • laceylou0702
    laceylou0702 Posts: 226 Member
    I'm just starting tonight, I'm nervous! Has it been good to you & when you do the "Run" are you more jogging at first??

    running is very relative. start with a slow jog. No need to sprint a 5k. The more you run, the faster you will get. But to start, start nice and slow. I think alot of people hear "run" and try to go as fast as they can. You can't keep that pace up if you are a beginner. Just go at a nice even pace and you will be fine.

    Thanks everyone!
  • stephyy4632
    stephyy4632 Posts: 947 Member
    i finished it and loved the program :)
  • MariDavidson
    MariDavidson Posts: 3 Member
    I want to do this program but I have been wondering what people use to time the segments. Like how do you keep track of when your 60sec for jogging ends and then your 90 sec of walking ends. I don't think the timer on my iphone will do it without me having to stop and change the timer after each segment. Not sure if my HRM does it either.

    There is a C25K app for your phone that you can download that has voice prompts to tell you when to run, or walk.
  • Runs4Wine
    Runs4Wine Posts: 416 Member
    I want to do this program but I have been wondering what people use to time the segments. Like how do you keep track of when your 60sec for jogging ends and then your 90 sec of walking ends. I don't think the timer on my iphone will do it without me having to stop and change the timer after each segment. Not sure if my HRM does it either.

    If you have the iPhone use the RunKeeper app. You can program the intervals to tell you when to run/walk based on the week you're on. Then you can have the app play your running playlist. The app is free and it will be useful once you complete the C25K.
  • meadowmail77
    meadowmail77 Posts: 64 Member
    I have! I've run two 5k races (albeit it slowly since I am still very slow but I ran the whole time!) and I often go to the park and run 5ks for a work out. I have a hard time doing 5ks on my treadmill. i just dont like running on there as much as I like running outside.
  • Jaytee79
    Jaytee79 Posts: 237 Member
    I used to dread each week and how much more I'd have to push myself to keep going. But everytime I finished another days run- I felt so awesome that I did it that it gave me the motivation to keep going. Not only did I become a C25K graduate, I kept running afterwards and had gotten up to 40-50 minutes of running at a time. You can do this....you just have to believe that you can!
  • dia77
    dia77 Posts: 410 Member
    bump
  • mmsilvia
    mmsilvia Posts: 459 Member
    I completed C25K and am still going strong.

    Go at your own pace & if you have to repeat a day or a week that is ok. Do you use a treadmill, if so maybe try out doors. I prefer to run outdoors. Just keep at it & don't give up ~ you won't be sorry. It's a great program :smile:

    Good luck & feel free to add me for some added support.
  • barbtill
    barbtill Posts: 1 Member
    Yes, we did the 20 minutes and lived to tell! We are about to start week 7, though in week 6 we repeated the 10 minute run 3 minute rest several times. So we are still going through the program, one run at a time! Isn't it a great feeling ?
  • Skeena4
    Skeena4 Posts: 209 Member
    I completed the program April 14th (34min16sec) and I have said it a million times over that I am NOT a runner! I hate running, I am not a small person and every day I thought... wow there's not much chance I will be able to complete the next run day without resting during a run segment, but every day I reset my brain and went for it.
    You CAN do it... it's all mental... and start at a slow pace, try not to bounce up and down and keep your arms relaxed (in my head I was conserving energy for my legs through having relaxed arms)
    I used the C25K app from my iPhone (it's the yellow one with the runner on it) I'm doing the Jillian Michael's 30 Day shred right now but after that's done I plan on doing an app that "bridges" you from a C25K to a 10K.

    If you don't want to follow it exactly, you can download your own timer (I like the Nike Training Boom) it's free and I recommend ANY Nike iPhone app as they are AMAZING!
  • lisapr123
    lisapr123 Posts: 863 Member
    Yep, I've finished it and have run several 5k's. I did it for the firs time 2 summers ago. Then last summer I "restarted it" at week 4 or 5 after not running much over the winter. This year I kept running over the winter (even in zero degree weather), but still pop in an old workout and use it for speedwork intervals.

    Repeat a week or a workout if you have to. Running is mostly mental, and sometimes repeating a week and conquering it is what I needed to be able to face the next run confidently.

    Good luck & happy running!!
  • Starsighter78
    Starsighter78 Posts: 62 Member
    I am proudly a C25k graduate! :) That being said, the jump from 5 minutes to 20 was difficult, however, as long as you take each day/time at your own pace (repeating days if necessary), you will do it! The jump is a big one, but once you tackle it, you will feel like you can finish anything. I ran a few 5k's, a 10k, and now I'm about to begin training for my first half maration. Just stick with it!!!! :)
  • thefreebiemom
    thefreebiemom Posts: 191 Member
    Thanks for letting me know about the apps that will help a lot.
  • KeriA
    KeriA Posts: 3,338 Member
    I completed it this summer. I had the best support group on here when I did. Many of us are still friends. If there is a hard day you can repeat it or go on depending on how you feel about it. After the 20 minute run it gets alot easier. However I did it for the time not the speed. I still run slow. I am working on that. It is fine to individualize it by repeating. I just had a knee injury (weight training) so I may do it again to get back up to speed again. You can do it if I can.
  • Starsighter78
    Starsighter78 Posts: 62 Member
    I want to do this program but I have been wondering what people use to time the segments. Like how do you keep track of when your 60sec for jogging ends and then your 90 sec of walking ends. I don't think the timer on my iphone will do it without me having to stop and change the timer after each segment. Not sure if my HRM does it either.

    I use an app on my iPod - Nike+ GPS. The app will tell you when to run/walk so you don't have to keep an eye on your watch. You can also listen to your music through it, so it keeps you moving. My favorite part is the GPS - when running outside it is nice to see how far you've gone. Definitely check it out, I think it's like $2 or something. :)
  • KellyKAG
    KellyKAG Posts: 418
    Stick with it! I still have trouble running a full 5K without actually running in an actual 5K timed event. When I run on the treadmill or by myself around the neighborhood I walk/run but when I run a 5K I run the entire time and every time I'm shocked I can do it (I've done 5 since November). Its amazing how much better the run feels when there are a bunch of people and you work off each other's energy. Sign up for one a little down the road and it gives you something to work for and its such an awsome feeling of accomplishment.
  • Starsighter78
    Starsighter78 Posts: 62 Member
    I'm just starting tonight, I'm nervous! Has it been good to you & when you do the "Run" are you more jogging at first??

    Definitely start at whatever speed is comfortable for you, that you will stick with the program at. The program teaches you how to breath, so speedwork can come later. I know a lot of people say it, but if I can do it, ANYONE can. Good luck!! :)
  • mdink620
    mdink620 Posts: 11 Member
    I did it a couple years back and since then have ran lots of 5Ks, a 10K, and 3 half marathons :) It's really hard, but so worth it! Repeat workouts as necessary, and listen to your body. Also remember as temperatures warm up running is harder, your body will adjust to the temp change, but adjust your speed as the temps rise to keep from overdoing it!
  • erinm2629
    erinm2629 Posts: 69 Member
    I am repeating week 6 right now becuase on my app that is the week with the 20 minute run and my mind is playing tricks on me! It is such a great program and I never thought I would be running as long as I am now. I am not a runner but with the app I feel like there is hope :-)

Categories