Couldn't finish c25k on day one:(
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I have some advice. Keep going. The whole point of C25K is that you do what you can do, then each day and each week you try to do a little more. For some people, the first week is too easy. For others, it's too hard. Don't worry about it. Do what you can do, and each time out, try to do a little bit more. So you can't go as far as the program goal on day one? So what. Not a problem. Do what you can. Then try do more.
Your neighborhood is hilly? GOOD. Then you'll get into shape much faster. Feeling wiped out? GOOD. That means you're trying your best to achieve something you could not previously do. Feeling frustrated? GOOD. That means you care. Keep trying. Keep going. Keep improving.
Love this!! Such encouragement! I didn't finish C25k week 1 day 3 today, but I will try again tomorrow!
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I am the one Snooozie mentioned in her post. The first few weeks are the hardest. Just do what you can. I remember there were some days my legs just ached, I really needed those rest days. At 52 years old I was never a runner. Allways finished last in high school and still do not consider myself a runner, I call it slogg, but when I started I could not run across the street. Trust me every day will get a little easier. Now I have done 2 5k's. Feel free to add me as a friend. I would be happyt to offer you support.0
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Running outside is hard. I'm doing it on a treadmill only because I don't have time while it's light out and it *is* easier on a treadmill. Bonus? A/C. It doesn't change that I'm running distances that I'd never have been able to do before. It doesn't change the fact that I'm proud of my 14 minute mile rate because my best used to be 20 minutes plus. You're still running. You're still improving stamina. We will BOTH be able to run hills sooner rather than later, so don't beat yourself up.
And, don't worry about completing day one your first time around. Keep doing it! You'll get there!0 -
This is my first post ever on the boards here. I started using Myfitnesspal April 16, and have lost a lot of weight, starting at 286. I'm 232 now, been at that level for several weeks, kind of stalled out. I started on the c25k program 8-19 last Sunday. I'm almost 38, haven't really run since high school, and have always hated it The time I ran a mile in high school, it was something like 11:30 mile. So not good then, not super now. I've skipped a couple of off days, and did week 2 day 2 today. My first day of week 1 was on treadmill, but I was bored and have been outside the next 4 jog days. So my legs hurt, lower legs outside muscles and calves in particular. I'm forcing myself to just power through it, even though jogging isn't fun to me. I jog fairly slowly, I don't run super fast. I did 2.36 miles today at a 13:08 min/mile average over the 31 minutes, and a speed average of 4.57 MPH. Again, not super fast, but I improved over yesterday's jog/walk. It's starting to get a little bit addicting to me, and I'm stoked when I look at my results and see a little improvement over the previous time. On week 2, i'm pretty worn out by the time I'm done with the 6th jog, but still push through. Week 3 is making me nervous lol.
I will say that I use an app on iphone called jog log. It has the couch to 5k program in it and will tell you when to start walking and running. I also play music when I run. The Jog Log app will keep logs and will export map routes and uses gps as well. I like it.
For those people who have done the couch to 5k program and weren't really runners before, which week did you feel had the most increase in difficulty for you?
This sounds so much like me, only I'm older. I hated running my whole life. I'm an addict now. I agree with the music while running. Helps me not focus on the run.
I think the first three weeks were the hardest for me. After that I was sure I could do it even if it took longer than the program said. I recommend signing up for a 5k. Just go! Even if you can't run the whole thing you will realize that you can finish! Just keep going! I'm now on week three of bridge to 10 k. I run slow but at least I'm running! 0 -
Hi,
I have the ease into 5k app on my phone and I love it! I do it on the treadmill at the gym on a slight incline (1%). I started July 3rd and do the program about 3-5 times a week. However I am only on week 4 day 2 (with weeks beging broken up into 3 days). I have obviously repeated many days, most of which occurred in weeks 3 &4. I love this program!!
Definitely don't give up! Take your time and repeat days multiple times if necessary. And dont worry about speed so much as just being able to improve on your endurance.
Good luck :-)0 -
I have the ease to 5k app on my phone which starts running for 30 seconds instead of a minute. All I can advise is go slow as you can. This isnt the day to be mimicing Usain Bolt!!! Persevere you will get there I promise. When i started I too could not run for a minute, my longest run to date is 90 minutes... ( all be it very slow!!)
Paula x0 -
I'm trying to work myself into jogging (I don't want to say running because I have never been a runner, but I could be a jogger ;-) )), so I downloaded a C25K app yesterday. I'm going to try it out tonight and really hope it's something I can stick to. I didn't have a chance to read through everyone's responses to this post, so my question has probably already been answered. Since I'm just beginning should I do it every day or say, every other day? I'm also going to go for a second round of my 30 Day Shred dvd and I'm getting an elliptical off of layaway at the end of this week.0
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I'm trying to work myself into jogging (I don't want to say running because I have never been a runner, but I could be a jogger ;-) )), so I downloaded a C25K app yesterday. I'm going to try it out tonight and really hope it's something I can stick to. I didn't have a chance to read through everyone's responses to this post, so my question has probably already been answered. Since I'm just beginning should I do it every day or say, every other day? I'm also going to go for a second round of my 30 Day Shred dvd and I'm getting an elliptical off of layaway at the end of this week.
You're 'supposed' to do C25K three times a week, with a days rest in between each run. However, I say supposed to as I'm sure I'm not the only one that did the program differently: I followed the program for week one, and then from week two onward I ran for two days on a trot, took a day off and repeated for the week- so I did four runs of each week. Then from week three I started running twice a day- honestly, see how your body feels.
I graduated from the program last month and now have a 5k race under my belt, and finished a 10k run tonight. I run twice a day on a two day-rest day-two day pattern, doing one shorter run in the morning/intervals and then a longer run in the evening/hill training. I'd be tempted to see how your body takes to it, I can't cope now without my morning run, the day just doesn't flow properly and I find the hour out in the evening really helps to set the day straight. However, what I would say is that I'm quite young (23) and I wouldn't be following my pattern if I'd had any previous injuries/if I started to hurt anywhere from running.0 -
Hills are tough. I purposefully avoided hills until after I completed C25K (and after my first 5K which turned out to be a mountain trail run! OOPS! Lesson learned.....check what you are signing up for before you commit to it!) In order to avoid hills, I had to drive to the local track. The track also offers a softer surface which is good for beginners. If that isn't possible, do you have any parking lots that don't get used? We have a former IBM complex which is now largely empty, creating empty parking lots! I have also just driven around looking for the most level place to run.0
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Don't get yourself down...I couldn't finish the day one either. A friend of mine who runs all the time recommended repeating day 1 as many times as necessary to get through the whole thing. You will be able to go further each time. Once you are able to get through day 1 repeat it for a week. Then progress from there. It isn't a point of getting there in 8 weeks. It's the point of getting there. Keep up the good work.0
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Slow down, keep at it, and don't be afraid to repeat workouts. It took me 5 months to make it through the 8 week program.
Also, make sure you're eating enough!0 -
I have some advice. Keep going. The whole point of C25K is that you do what you can do, then each day and each week you try to do a little more. For some people, the first week is too easy. For others, it's too hard. Don't worry about it. Do what you can do, and each time out, try to do a little bit more. So you can't go as far as the program goal on day one? So what. Not a problem. Do what you can. Then try do more.
Your neighborhood is hilly? GOOD. Then you'll get into shape much faster. Feeling wiped out? GOOD. That means you're trying your best to achieve something you could not previously do. Feeling frustrated? GOOD. That means you care. Keep trying. Keep going. Keep improving.
Can I just say this is the best advice ever..0 -
I tried c25k and failed too. That was when I first started out running. I have a trainer now that taught me the heart rate method. You are suppose to walk or jog or run at
What is The Maffetone Method
Here’s my break down of it.
1. Calculate your target heart rate using the 180 rule. Basically, 180 – your age. Your training range in 10 point under that. For me that means my range is 137-147 BPM.
2. Spend 15 minutes warming up to that range. When I started this was all walking.
3. Spend 15 minutes running in this range. The amount of time in this range can be increased once you are totally comfortable with it, but not more than once every 2 weeks.
4. Spend 15 minutes cooling down back under your heart range.
5. Run 5 or 6 days a week.
6. Once a month test yourself using a MAF test. Basically run a mile in your target heart range and record the time.
This method works very well. I can now run 10ks... probably more but I hurt my knee last fall and I'm so scared to run long distances now.
I agree that hills are so hard. I have a city near by that has hills (I call them mountains) and they tire me out faster than running on flat ground.
Yes... all of this is perfect. This is how I was trained to run as well and I made AMAZING improvements. Remembe rtoo that C25K doesn't consider your speed of running, just the time. You could be sprinting like a maniac for 30 seconds and burn up way more energy than a leisurely jog. The heart-rate method naturally takes that into account by making it about your heart rate (cardiovascular health) instead of a more vague measure like time.0 -
You need to go super slow. I see a few people saying they run at 5 MPH and that may be too fast for you. I just graduated from the program and completed my first 5K yesterday going 4.3 MPH. You need to find a speed that works for your endurance. I repeated every week at least twice.0
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Repeat week one as many times as you need to before you get it down. Then move on to week 2 and repeat week 2 as many times as you need to.... Don't give up! These things take time... slow and steady wins this race I guarantee you. I've been running steadily for the last 9 months and still not where I want to be. I'm still working on it slowly, bit by bit piece by piece.
Don't give up!0 -
For those people who have done the couch to 5k program and weren't really runners before, which week did you feel had the most increase in difficulty for you?
Week 5. I didn't ever think I was going to be able to do the 20 minute run. I was running too fast. I bumped my speed down .5 MPH and I did it.0 -
I like what you said.0
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I don't know if slowing down is great advice. If you're setting out at a certain pace, and you're comfortable in that rhythm, that may be your natural running pace... deliberately slowing down may make you even more tired (it sounds silly, but I've been there).
If, however, you KNOW you're running too fast, then you should absolutely slow down.
My advice would be to definitely keep going. If you can't finish an interval, you can't finish it... but attempt EVERY interval and aim to do better next time. Don't go home until you've done every interval.
Build up to running that first day the whole way through by extending the first week if you need to, take as many runs as you need until you can finish it... then follow the program; run another two times that week and take your rest days before starting week two.
You may find that the leap from week two to week three is difficult once again, and if you need to extend your program by another run or two, don't be afraid to do so. The last run of the week should be doable, but still challenging... if it's easy, you're extending the program too much.
Remember that every single time you head out for your jogs, you're making progress... what you can't do today, you'll give another chance tomorrow.0 -
For those people who have done the couch to 5k program and weren't really runners before, which week did you feel had the most increase in difficulty for you?
Day 2 of every week seemed the worst for me. Every time. Day one, I'd breeze through it, and think, "This is do-able," then day 2 would kick my bum, and I'd go into day 3 feeling defeated, but knock it out of the ball park. 0 -
Im on week 2 day 2 of c25k..I had to quit in the middle of day 1, it is tough especially if you are like me and have no running back ground. Def try again and see what happens 0
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I couldn't finish day one either.
That was January 2011.
Yesterday I completed a half marathon.
Just keep at it.0 -
I realize this post/ thread is older but I just wanted to say thank you all for all the advice and personal experiences. I downloaded the C25K app a while ago but finally decided to get out and do it. My main objective had little to do with running an actual 5K, I just wanted to be able to give my GSD the exercise she deserves (and needs) in a way that didn't take hours upon hours.
Well we went out tonight and I failed miserably (only managed to last 17min 30 sec (and that was only because my pup needed a restroom break near the end). I felt like a failure! I have been doing jazzercise for months now and feeling better these days so I expected to finish Day 1 with no problems.
Thanks to this thread I have found hope and will pick myself back up and try again on Sunday.
Thanks and Pleasant Running!! ^_^0 -
If you're going fast - SLOW DOWN. If you already are going quite slow, then you just have to keep plugging away at it. I know a lot of people couldn't finish week one either (and I nearly died when I did it as well, but I could finish), and the trick was just to repeat the week. Try running every other run rather than every run interval for the first week, and then try everyone the second week.
I was going to say pretty much the same thing.0 -
Finishing up C25K, tomorrow is Week 9 Day 3 for me! YAY!!!
It's taken me 9 weeks, but I am at the point of being able to do a 5.0 mph sprint @ a 4.5% incline for 60-Secs, it takes time.
My best advice that I've figured out doing this program, on the treadmill yes, running in my neighborhood after dark is NOT an option and the only time I have to workout, is stretch before you begin - stretch your quads, stretch your thighs, and your whole leg before hand, staying loose is the best way to do it!
When I started my runs were @ 4.6 - 4.8, the longer the runs got I figured out I needed to slow down, so now I pace at a 4.5 and do the sprints from above @ the end. There's nothing wrong with taking it slow.
Keep at it! The reward is better than Quitting! Showing yourself you can do it is WAY better than letting it go!0
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