Absolutely it's okay. This program is totally personaliz-able! Go at your own pace. Before long you'll have no problem with week 1 and will be looking forward to week 2.

Hey!
Don't quit. You can do this!
How fast are you doing your running? It should be more like a jog. If you are on a treadmill this could maybe like 3.5-4.5 for you.
If you need to jog one of the walking sections, do so and repeat that same excercise you tried the next time. You shouldn't move on until you get through the excercise as it's written.
What really helps me getting through mine was knee braces, not drinking a lot of water, using the bathroom beforehand, and music on my mp3 player.
Add me if you need more tips or anything.

I feel your pain!! Maybe it's just MINE I'm feeling... I have shin splints, so that's the battle I've been facing- for 7 weeks now. There are good days, and bad.

There are a lot of tips on breathing- the big picture is breathe in, breathe out (yeah yeah, I'm not mocking you here)... count when you breathe- 3 steps in breath, 3 steps out. If you can do 4-3, that's good. The more oxygen in, the better your performance, the better your endurance.

Music helps. Don't be afraid to step out of your typical genre. I've found great motivation when I get outside of my typical choices.

Keep going!!!!!!!!!!!!!!!

don't give up! do what you can till you can move up. there are a ton of people who have to repeat weeks to build up their endurance to the next level. a friend of mine didnt do the program but she would walk a block, jog a block, walk, jog until she built up enough. breathing is a huge thing. i get side cramps usually during the first jog (i'm on wk3) but i try to focus my breathing and lean a little bit to the opposite side to stretch it out and it fades away. most important is not to give up!

I agree with everyone here - don't give up, you can do this! Start with just walking, if necessary. Then graduate to Day 1, and keep repeating it until you can make it through. then move on. I just did Week 4, Day 1 today, and it's the first time that it's actually gotten easier. I think it's partly because I stopped worrying about speed - I just got into the rhythm of a slow jog. Music helps tremendously.

Im to begin week 2 day 1 tomm and I have shin pain and breathing is my biggest problem as well. I think I'm getting better at it but sometimes I feel like I'm really going to just die !! I went thru my 16 year old phone and downloaded most of the music she has on there to my phone which is music i wuld typically never listen to and I play that as I run which does help All good advice here

I tried to do C25K last year and it was an epic failure. I couldn't even complete W1D1 and promptly gave up after several disheartening attempts. This time around I did a few things differently. Rather than jumping right into the program, I started doing some longer walks first. I was walking/hiking about 3 to 5.5 miles a day with my dog (best running buddy ever!). When I started running my legs were better prepared. I also don't run on concrete since I figured out that it is a major contributor to my shin splints. I take advantage of the dirt/gravel trails around here. Going out in the early morning when the air is cooler also helped avoid the asthma issues. Today I completed W3D1 and thought I was going to die doing it. Once I finished it, I realized it's not nearly as bad as I expected. I think it also helps that I start out on the trails doing the C25K program, then turn around and walk all the way back after the 5 minute cool down period. By the time I get home I might be hot, sweaty, and tired, but I feel so good about myself! Keep with it and you will get there!

Im to begin week 2 day 1 tomm and I have shin pain and breathing is my biggest problem as well. I think I'm getting better at it but sometimes I feel like I'm really going to just die !! I went thru my 16 year old phone and downloaded most of the music she has on there to my phone which is music i wuld typically never listen to and I play that as I run which does help All good advice here

I listened to a NPR Wait Wait don't tell me pod cast

Just keep repeating it until you feel like you can go to the next level. I started C25K at the beginning of May and I am just now on week 8, so I have repeated a lot of weeks. In the beginning it was the hardest. The 5 minute run then was harder for me compared to the 25 minute run now. It helps to have good running music, so I can keep my momentum up.

Girl, let me tell you, I have STRUGGLED SO MUCH with C25k. I was soooo much more out of shape than I thought!

When I started I was around 210 lb....Tried W1D1 a few times, couldnt get through it....So, I took two weeks and did W1D1 three times each week, but I never jogged....I walked, and when the voice said 'begin running', I would walk faster. When she said 'begin walking', I would slow down my walk. After 2 weeks, I tried W1D1 again, and got through it.

I did week one for almost 2 months. YES, two months....I had terrible shin splints and finally just had to quit and take time off to heal. Then I started over and did w1 I dont even KNOW for how long. I did a 5k in July, even though I hadnt made it to week 2 yet (walked most of it)....I FINALLY made it to week 2 last week!!!

My advice- if you truly dont feel like you can jog yet, just walk. Speed up, slow down, speed up.....Do this for a week or two. Then try again. If you feel like your legs can take it but you cant breathe (Breathing has been my issue as well), SLOW DOWN...Even if your jogging pace is slower than your walking pace, the mechanics of it are so different that it's STILL doing you some good.

I was the same on my very first attempt. My legs cramped and I was panting like a dog after two cycles of running.

The second time I stretched really well, which I can't stress enough how much it helped all my load bearing joints!! I also lengthened my stride into a more natural pattern and I completed all but the last few steps.

I also find that if I take a breath in through my nose it helps to slow my respiration a little quicker than the big heaving gasps that I want to take.

I hope you keep trying and that you see the improvement. Don't loose heart in the program because i've seen it work for so many people.

Good luck

I just started yesterday, and I too struggled and couldn't finish. I did a little less than half yesterday, so today I went back out and did a little more than half. My plan is just to keep repeating w1d1 until I can move on to d2. I figure it will take me two weeks just to finish the first week, but hey at least I'm doing it right? Keep trying and don't give up!

No way could I do this on treadmill. I walk on it daily, but can't get over 4.2mph, so not running pace. Any faster and I would fly off the back !

Good for you for starting! I started C25K about 18 months ago and got to WK7 I think - then bust my knee and only just came back to it this week, so I'm at WK1 D1 again. Keep the pace slow, and at the pace for you. Get some comfy shoes! Put some bouncy music on, and just remember that you're on the journey now, it doesn't matter how long it takes!
The hardest part (for me) is getting my trainers on and out the door. But damn I feel better for being a runner again!