Couch to 5K Running Program (C25K)

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  • Jedi_Jo
    Jedi_Jo Posts: 133 Member
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    Week 5, run 2 completed
  • nicruns
    nicruns Posts: 201 Member
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    here was today's treadmill run (#2 out of 3 for the week-- the week which started Wed):
    3 min walk to warmup
    5 min jog @ 5.6 mph
    1 min walk
    5 min jog @ 5.7 mph
    1 min walk
    5 min jog @ 5.7 mph
    1 min walk
    6 min jog @ 5.7 mph
    5 min walk to cooldown.
  • sfinsc
    sfinsc Posts: 169 Member
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    nicruns wrote: »
    I used to run a LOT... but stopped.
    I'm trying to figure out how to get back on the wagon now, and want to ease back into it with a treadmill walk/run to get a fair view of just how much cardio I've lost.

    I want to do a walking warm up.... and start a slow run on the treadmill to see how many minutes I can run for before I need (or really want!) a break.
    I'm hoping this will place me somewhere on the couch to 5k chart so that I can consistently, slowly and safely build my strength and endurance back up again.

    Does this sound logical/reasonable??

    Sounds like a plan to me! I used to run a lot, too, and then stopped and am now slowly making my way through C25K. One thing to keep in mind is that treadmill running tends to be easier/different than outdoor running, so if you use just your treadmill, you might still have to acclimate yourself to outside running afterward. Good luck! You can definitely do this.
  • sfinsc
    sfinsc Posts: 169 Member
    edited June 2018
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    Week 2 day 3 complete! I recently moved to a mountainous area and OMG running here is so different than running where I used to live (at sea level). It's totally kicking my booty, but at least I know once I build up my endurance here I can run anywhere else, just about!
  • nicruns
    nicruns Posts: 201 Member
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    the thought of running in a mountainous area right now TERRIFIES me!!!
    Treadmill is definitely the easier option, and I'm worried about getting injured, so I'm aiming to build back up to running 30 min "easily" & then returning outside!
    (and by easily-- I just mean slowly but surely, instead of being left absolutely GASSED like I'd be if I tried that right now!!)
    I remember when i first started running a good 10 years ago. I felt (at that time) that running 3 x a week really worked for me.
    That's what I'm trying to commit to now
    (consistency!)
  • Jedi_Jo
    Jedi_Jo Posts: 133 Member
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    I completed Wk 5 last night. I ran for 20 minutes without stopping! I can’t believe it, I did it. I’m so happy :)
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
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    I ran on Monday for the first time in months, starting with week 1 day 1. Today I bumped up to week 3. This still seemed fairly easy, so I'll probably do week 4 day 1 on Friday and see how it goes.
  • sfinsc
    sfinsc Posts: 169 Member
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    Week 3 Day 1 is in the bag!
  • sfinsc
    sfinsc Posts: 169 Member
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    Week 3 Day 2 complete. I didn't sleep well last night so I was expecting a terrible workout, but it wasn't bad at all. I wasn't as fast as two days ago, but since I'm aiming for finishing/endurance and not speed right now, I'm not too bummed. Excited for week 3 day 3 on Sunday!
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
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    Week 4 day 1 done. It was hard enough that I will move forward from here without skipping ahead.
  • nicruns
    nicruns Posts: 201 Member
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    well shoot.... I said I was aiming for 3 x a week consistently... but I haven't run in nearly a week.
    (ugh)
    this was today's journey (whichever week of the program it puts me on!!)
    3 min walking (3.5mph) to warm up
    5 min jog (at 5.8mph)
    1 min walk
    5 min jog (5.8mph)
    1 min walk
    6 min jog (5.8mph)
    1 min walk)
    8 min jog (5.8mph)
    3 min walk to cooldown
  • Jedi_Jo
    Jedi_Jo Posts: 133 Member
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    Week 6, run 2 completed tonight :)
  • sfinsc
    sfinsc Posts: 169 Member
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    Week 3 day 3 done!
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
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    Week 4 day 2 done this morning!
  • Jedi_Jo
    Jedi_Jo Posts: 133 Member
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    Week 6 completed last night.

    I managed to run (albeit slowly) for the full 25 minutes.
  • nicruns
    nicruns Posts: 201 Member
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    dang..... 25 min straight...… AMAZING!!!!

    Part of me wonders if I'll be able to give up my walk breaks....
    tonight's run:
    2 min warm up (walking @ 3.5mph)
    10 min jog (5.7mph)
    1:30 walk (3.5mph)
    10 min jog (5.7mph)
    1:30 walk (3.5 mph)
    10 min jog (5.7mph)
    5 min cooldown walk @ 3.5mph
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
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    I completed w4d1 this morning-

    3 min run, walk 90 seconds
    5 min run, walk 2:30
    3 min run, walk 90 seconds
    5 min run, walk 2:30

    Made it 1.75 miles which is .05 farther than on Monday.
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
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    w5d1 this morning

    5 min run, 3 min walk
    5 min run, 3 min walk
    5 min run

    This was hard. I paused during both walking intervals to stretch my calves. Probably should have waited another day since I gave blood yesterday.
    :D
  • Jedi_Jo
    Jedi_Jo Posts: 133 Member
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    Week 7 run 2 completed.

    I still can’t believe I’m running non stop for 25 minutes👍
  • KevHex
    KevHex Posts: 256 Member
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    Week 3 run 1 completed. It is going well :-)

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