Couch to 5k Anyone?

jrkingery

I would like to join this thread too! I downloaded the app and did my first workout July 2. Did Week 3 Day 1 yesterday but backed down to Week 2 Day 3 (for the second time) today. I am using the treadmill, and I think I am doing too high of a speed for the run portion. Any ideas what a good pace would be? So far I have done between 3.8- 4.0 for the walks and then between 6.0-7.0 for the runs.

If I run more than 3 times a week, should I just repeat that weeks workouts? Technically I should still be on Week 2 because its only been 2 weeks, but I had moved onto to week 3 yesterday. I have never been able to run more than sprints without my lungs feeling like they were going to explode. I also got shin splints after Day 1 probably from not stretching before or after.

Ideally you should try to maintain a 10 minute mile, or 6 MPH, for the run portions.

I'm far from an expert, so take my advice with a grain of salt. I can only relate what has worked for me.

Following the C25K program you really should only be running three days per week especially if you're an inexperienced runner (like I am). I hadn't run much since leaving the military in 1990 until I started my weight loss journey and picked it up again. Your body needs the off days between runs to repair and recover which may be why you're struggling with shin splints. Between run days I do some light cardio and lift weights to work on my upper body. Arms, shoulders, chest, etc, and give my legs a chance to recover from the run the day before. Also don't stretch until you've had a good warm up or until after you finish exercising. Trying to stretch cold muscle only leads to injuries. I was making the same mistake when I started out and could not understand why I was cramping up during the runs.

I finish up week 8 tomorrow and move on to 30 minute runs for the final week and then graduate. I'm debating moving on to the extended 10K training program.

Keep it up! You can do it!

bucs4824

That's great advice about stretching out. The way that I've found that has always worked for me, which may not work for everyone, is to do warm up exercises, then slowly jog about 1/4 mile, THEN stretch and i feel great. The other thing to keep in mind is you cant just buy any pair of shoes to run long distance. If you have a bad pair of shoes you will only hurt yourself. Most legitimate stores will measure your feet and your arch to determine the best shoe for you. They will most likely offer an insert for them as well. If you find the right pair of shoes you will know it, i promise! the leg cramps and knee pain during and after running will decrease significantly!

amysj303

ok, I did Week 6 day 3 today, jogging for 25 minutes! It was ok, I felt like I was cheating because I have done all of this outside so far and today it was 100 degrees so I went to the gym and hit the treadmill.
I walk/warm up/cool down at 3.5 mph and jog at 5 mph. I think at this point I am just trying to keep a manageable pace and will get faster as I get stronger. At the end of today I had only traveled 2.5 miles.
Welcome new folks, I will repeat my earlier post about "Chi of running" which really helps, if you follow the form there isn't as much impact, I think it's amazing. google it if you have shin splints, or search the boards here.

kelly_a

hi all...finished W6D3 today. wasn't too bad, but again, feel I could have went a little faster. can't believe I am this far!! will start W7 Tuesday.

jrkingery

Week 8 is over for me as of this morning. Week 9 and 30 minute runs start Wednesday!

RushinBruisette

Wow, all!! Way to go!!!! I start week8 tomorrow morning I went out for a quick jog tonight, well, walk .75 jog .25 due to heat, went just shy of a mile. Anyway, keep up the great work!!! I can't wait to say 'Congrats' when we have a graduation next week for jrkingery!! Are you gonna advance to the next stage or start over and work on distance?

cldaughe

I have researched the C25K program and think it is definitely something I want to do. My concern, before I get started, is that I need some solid running shoes and comfortable shorts. Does anyone have any suggestions in terms of brand or store? I figure, if I have the gear, I might as well get started with this.

Also, how are you keeping track of the time intervals? I have a blackberry and am wondering if there is "an app for that?" if not, I am guessing most people just wear a watch?

This is my first official day on MFP and I am ready to get moving and hopefully, running!

RushinBruisette

I have researched the C25K program and think it is definitely something I want to do. My concern, before I get started, is that I need some solid running shoes and comfortable shorts. Does anyone have any suggestions in terms of brand or store? I figure, if I have the gear, I might as well get started with this.

Also, how are you keeping track of the time intervals? I have a blackberry and am wondering if there is "an app for that?" if not, I am guessing most people just wear a watch?

This is my first official day on MFP and I am ready to get moving and hopefully, running!

Hi and welcome !!! I don't have a specific brand of shoes for you, but as for an app, there is one for iphone and droid, so I would think you could get one too! Try searching for it on your phone, otherwise it would be a stop watch (been there, done that, not fun!)

jrkingery

Wow, all!! Way to go!!!! I start week8 tomorrow morning I went out for a quick jog tonight, well, walk .75 jog .25 due to heat, went just shy of a mile. Anyway, keep up the great work!!! I can't wait to say 'Congrats' when we have a graduation next week for jrkingery!! Are you gonna advance to the next stage or start over and work on distance?

I haven't decided yet if I'm going to start over and work on speed or move on to the 5k to 10K program.

time will tell.

jrkingery

I have researched the C25K program and think it is definitely something I want to do. My concern, before I get started, is that I need some solid running shoes and comfortable shorts. Does anyone have any suggestions in terms of brand or store? I figure, if I have the gear, I might as well get started with this.

Also, how are you keeping track of the time intervals? I have a blackberry and am wondering if there is "an app for that?" if not, I am guessing most people just wear a watch?

This is my first official day on MFP and I am ready to get moving and hopefully, running!

If your Blackberry can play MP3 podcasts you can download the series from
http://www.ullreys.com/robert/Podcasts/podcasts/podcasts.html


I've used these podcasts throughout and he gives you voice prompts to let you know when to walk and run. MUCH easier than trying to use a watch to time yourself.

Kat_1

I didn't realize there was a 5k to 10k program. I must check that out! I tried a modified version of the C25K a few months ago and have finished 2 5K races and one triathlon since. I don't think I have ever run 10K at once in my life... but I would like to. So excited to try it.

cldaughe

I will definitely check this out on my BB. Thanks for the info!

jendykstra67

I'm repeating week two because I only got one run in last week. So w2d1 (again!) will be tomorrow. I wish I was moving ahead to week three, but I just wasn't able to keep up with it last week due to life interfering with my plans.

Jen

wmchick81

Went back to Week 3 Day 1 again and was able to get through the 3 minute job maintaining at least a 6.0mph. Progress!!

mamagooskie

I am on week 7 right now....just did day 1 this morning.....but the whole week is the same so It should be a breeze. I think after I finish the 9 weeks though I am going to go back and work on speed.

I never knew there was a 5k to 10k program......I'd like to do that too.....but I think I wanna work on speed first.

dmgaloha

I was supposed to start Week 3 on Saturday, and today was supposed to be day 2, but I am recovering from a large infected boil on the back of my thigh. After 4 days of intense pressure/pain, it finally drained last night and although it is still tender, I am feeling much better. I haven't been exercising at all, as I could barely walk, but I am hoping to re-do Week 2, day 3 on Wednesday and if that goes well, to start Week 3 this Saturday.

jrkingery

I am on week 7 right now....just did day 1 this morning.....but the whole week is the same so It should be a breeze. I think after I finish the 9 weeks though I am going to go back and work on speed.

I never knew there was a 5k to 10k program......I'd like to do that too.....but I think I wanna work on speed first.

Podrunner has followups to the C25K program located here: http://www.djsteveboy.com/intervals.html

They have a gateway to 8K and a Freeway to 10K program to extend your training if you want to keep going with a structured program.

amysj303

I did Week 7 Day 1 at the gym yesterday and I couldn't finish 25 minutes of running.
It was the same as Saturday, Week 6 Day 3 and I was fine on Saturday! I am bummed, I don't know why, really, I was hungover on Saturday and I had a corndog for lunch! Yesterday I was hydrated, had fruit, I am not sure why I couldn't. It wasn't my legs that hurt, it was I felt like I couldn't breathe. I guess I can try again Wednesday, maybe I will take it outside...

EmilyV80

I did Week 3 Day 1 yesterday and it went really well! I felt so good when I was done too. I think I'm going to start doing JM's 30 day shred on my off days. And probably walk after the 30ds since it is only 20 minutes.

jendykstra67

I just finished W2D1. I'm repeating this entire week because I missed two of the work-outs last week. This was actually the fifth time I've done this series of run/ walks (three times during week one, once last week and today). Today was by far the easiest time I've had so far. I really enjoyed the jogging parts of the work-out and I wasn't tired at all until the very end when I decided to push it and add two more series of run/ walks. So I did a total of 10 runs and 10 walks plus the 5-minute warm up walk and a 5-minute cool down walk. Not bad for somebody who couldn't even run a halfway up the block a month ago!

Jen

jrkingery

Tomorrow morning is Week 9 day 1 for me. Almost graduation time!

RushinBruisette

I start week8day2 tomorrow morning

Hope you all are doing great!!

cldaughe

I have researched the C25K program and think it is definitely something I want to do. My concern, before I get started, is that I need some solid running shoes and comfortable shorts. Does anyone have any suggestions in terms of brand or store? I figure, if I have the gear, I might as well get started with this.

Also, how are you keeping track of the time intervals? I have a blackberry and am wondering if there is "an app for that?" if not, I am guessing most people just wear a watch?

This is my first official day on MFP and I am ready to get moving and hopefully, running!

If your Blackberry can play MP3 podcasts you can download the series from
http://www.ullreys.com/robert/Podcasts/podcasts/podcasts.html


I've used these podcasts throughout and he gives you voice prompts to let you know when to walk and run. MUCH easier than trying to use a watch to time yourself.

Thanks for the link. I just downloaded all of the c25k podcasts and hopefully, within the week, I'll have new shoes and be on my way to the 5k!!!

jendykstra67

I tried to download the podcasts, but my internet is insanely slow. And I'm sick of the songs on my ipod, so I ran with no noise in my ears today. Wow, that was a totally different experience. My route takes me through the park, so I actually heard birds singing! It was very relaxing to have silence while I ran. And I don't know why, but this run seemed to go a lot faster than the others. I think it might be in part because I wasn't subconsciously thinking about how many songs had played.

Do any of you run without any outside "noise" (music, etc.)? What do you think about the difference between running with music and without?

Jen

kelly_a

W7D1 completed today....and no, I did not do 2.5 miles in 25 minutes! :ohwell: Good job everyone...keep it up! Soon we'll all be graduates!

kelly_a

Do any of you run without any outside "noise" (music, etc.)? What do you think about the difference between running with music and without?

I am indoors on a treadmill now, and have not been outdoors for a few months...but I have never listened to anything while on a walk, walk/jog, jog when outside. I just never have tried it. Yes, I agree the time goes faster. There is always something to look at, focus on, basically, other things that distract me.... and take my mind off what I am physically doing. It also helps me to clear my mind when there is silence. It's just me and the road. I have used poles, signs, houses, driveways, trees, etc for distance markers. Something about seeing those up ahead will challenge me and then I push myself harder which sometimes energizes me to go even further. I am inside now b/c of the heat, but I look forward to being outside again.

jrkingery

Do any of you run without any outside "noise" (music, etc.)? What do you think about the difference between running with music and without?

I am indoors on a treadmill now, and have not been outdoors for a few months...but I have never listened to anything while on a walk, walk/jog, jog when outside. I just never have tried it. Yes, I agree the time goes faster. There is always something to look at, focus on, basically, other things that distract me.... and take my mind off what I am physically doing. It also helps me to clear my mind when there is silence. It's just me and the road. I have used poles, signs, houses, driveways, trees, etc for distance markers. Something about seeing those up ahead will challenge me and then I push myself harder which sometimes energizes me to go even further. I am inside now b/c of the heat, but I look forward to being outside again.

Where I run if it weren't for my iPod all I would hear would be the sounds of cars going by. I wish I had a nice peaceful place to run that wasn't a 20 minute drive from home.

Finished W9D1 this morning and covered a total of 3.8 miles including the 5 minute warm up and cool down walks.

dmgaloha

I'm back on track. I re-did Week 2, Day 3 this morning as planned, and will start Week 3 on Saturday! Yay!

Congrats to those of you nearing the end of the program! :happy:

EmilyV80

Yesterday was an off day so I did JM's 30 day shred. It was not easy and I'm sore today. I'm hoping it doesn't make my run tonight harder. If it does, I may have to hold off on Jillian for a little while.

kelly_a

Finished W9D1 this morning and covered a total of 3.8 miles including the 5 minute warm up and cool down walks.

this is A.W.E.S.O.M.E.!! :drinker: what are your thoughts from Day 1 to now?

CONGRATS!!