C25K

I started the C25K program over a month ago and I weighed over 200 pounds (if that gives you some point of reference). The first time I did it was HELL it took me over 45 minutes to complete the program because I had to stop and rest. As I have been doing it my stamina has definitely improved as well as my time and overall distance. I run the program simultaneously with endomando, an app the can calculate distance and rate of speed, so that I could track those things. I went from a speed average of a little over 3 miles an hour to almost 4 miles an hour. Because the first week of the program was hard for me I redid the first week twice (the program is separated into weeks and each week you increase the jogging time and decrease the walking time, the first week its 60 sec of each the second is 90 sec jog and 3 min walk, etc.) I think I am going to do that same thing with the second week until I feel comfortable with the 90 seconds of consecutive jogging. Even though I means that it will take me longer to finish the program I dont mind all I care is that I FINISH it and I can jog a complete 5k.

I say definitively try it! If you find that you like jogging/ running then keep with it and I promise it will get easier. :happy:

I just finished week 5 last night. I am at the heaviest I've ever been (220) and I was able to complete it. I am so proud of myself. I was scared of running for 20 minutes last night, but once I got to 20, I felt like I could keep on running. It's a great program, and you can def do it at any point. It's designed for people who never ran before.

My only advice to you is to make sure to rest in between days. I tried this program 2 years ago, and got through week 4. I traveled often then, so I would run 3x during the week, and then not run at all during the weekends. I ended up hurting my hip to the point where it hurt to sit and walk, forget about running. The pain lasted for months. This time around, I gave myself enough rest days, and so far so good!

I started this program after Halloween, took me awhile to get going. Today I can run 30mins without slowing down (less than 3k's). When I do slow down Ill run for a few minutes longer. Remember to drink lots of water, have a water bottle handy!

My first month was HELL! I wanted to throw up after 15 mins so healthy eating habits is a must, and never run if you feel like your going to strain yourself, or if you feel cramps coming on (sometimes I would slow down & walk fast paced). After awhile I would push myself to run extra more mins (3 mins here, 7 mins there). By Christmas I was running 20 minutes easy. After New Years was 27 mins no problem. Now Im proud to see the 30 min mark & cals burned these days

Im still tryna run for a longer period of time--- but it will take time & lots of work

I'm 5'2 and 192 lbs. I'm doing the C25k and tomorrow I will complete week 4. I started off walking 3. something and now I brisk walk at 4.2 and jog between 5.6 to 6.0, I up my speed each time it makes me jog. When I started I was walking a mile in 17 or 18 minutes, now I'm completing 2 miles in 24 minutes.

I didn't do it for long... maybe the first level three times.. so never finished it but always think about starting it again.

I am a complete non runner and started it last summer. I was amazed at how quickly my stamina improved and I actually became really excited that i would end up being able to just 'go for a run' like millions of others. However, my knees started really playing up (I weigh around 175) and so sadly I stopped doing it....:(

I would be interested to know if others had this problem and ran through it...?

It's a great programme though so would highly recommend it x

got this off the C25K program that i found online
"C25K which is perfect for use on a treadmill. I am often asked how fast you should run and walk on the treadmill. The answer is that you should run as slowly as possible. In fact, if you can run more slowly, you are probably running too fast. Speed will come over time (after you have finished the program). With the walking, just walk at a nice brisk pace."

I started c25k back in October I believe. I weighed around 230 when I started. I got to week 7 before the holidays hit (I quit between Thanksgiving and Christmas). I did the program as it was, no modifications. I didnt repeat weeks but I know for some that helps. I will say that I can run a full 5k with no problems and can probably put in a full 5 miles without any issue right now. I started running again a couple weeks ago but not with a program. You can do it! If you find you have feet, hip, or knee issues I do recommend getting fitted for proper running shoes. Replacing my shoes was the difference between quiting and success!! (btw, I have 2 5k's coming up in the next couple months and a 7 mile mud run in March).

I started C25k already at my goal weight. Still, I was a complete non-runner. I'd spent 42 years saying the only reason to run is if you're being chased by zombies. That being said ... I started the program Labor Day weekend 2012 and finished hte last weekend of December 2012. I took a week off here and there for illness, Disney vacation, etc. Thinking back, I remember those 60 second jogs during week 1 being the new definition of my own personal hell. I would count backwards from 60 to keep the end in sight. But each week, as the jog times got longer, they also got a little easier. Now, I enjoy running. I have moved onto the 5k to 10k program.

For both C25k and now 5k to 10k I use the active.com mobile app. There are audio prompts for each interval. The "trainer" I use is an encouraging cheerleader type. "keep going", "you've got this" etc. My preference is to run outside. Now that it is winter in New England, it isn't always possible. AS long as the sidewalks are clear enough to be safe, I will run outside down to about 30F. I tried once in the 20'sand that was just a little too cold.

You can do this. Just listen to your body. There is nothing wrong with adding in an extra walk break to catch your breath. I never repeated a week just because the next week looked hard. It is supposed to get harder, but you are also getting stronger. My best advice if it seems too hard is to slow down. Speed will come with time. You need to build your endurance first.

Once I hit week six and longer runs, I started using my iPod. I made a running mix with upbeat songs I loved and knew all the words to. It helps to keep me out of my head.

Good luck!!

Hi there. Congrats for starting C25K!

I started the program at 200 pounds. I was fitted professionally at a running store and they put me in a shoe that fit my gait and body frame. At first, I started the first week on the treadmill but quickly switched to running outside. Yes, I was intimated by people seeing a 200+lb woman run/walking for 30 minutes. But the fact is, I am lapping everyone sitting on the couch eating bon bons! So who gives a rats @ss what they think! Plus, races are ran outside (not on the treadmill!) And when you run outside and beat all of the elements, you will be ready on race day for ANY kind of weather!

I fell off program at week 6 because I did a 5K before I graduated the actual program. I eventually just ran until I needed to take a walk break and repeated that until I could run for 30 minutes without stopping. Eventually 30 minutes turned into 3 miles... 3 miles turned into 4.... 4 turned into 5 (so on a so forth).

C25K makes an app that takes you through the program for the 9 weeks. Once you've graduated, you can switch to another app like Nike+ (my favorite!)

I'd advise you run outside also! I see some people saying it's cold out. They make some awesome cold running gear guys!

Feel free to add if you want a running friend!

I did C25k a couple of years ago and was a total non runner. I was not terribly overweight - probably had about 10 to lose. It took about 9 months for me to really like running. However what kept me going were the milestones I was hitting and I wanted to see what I could do next. For example, the week that I ran 5 minutes without stopping. I couldn't believe I could do that. So then it was well lets see if I can do 10 and then 20, etc. I also liked the way my body felt and looked after I started running. Now I love it and will be running my second half in May.
Make sure you have a good pair of running shoes. Good luck!!

Good for you for getting C25K! Great start towards your goal of a healthier you

I started C25K mid-October last year and I was almost 100 lbs overweight then. It was tough because my knees hurt so much and I felt that I was going to pass out and that my lungs are going to explode on Day 1! But I kept following the program. If anything hurts, I stop and rest/pause then work at it again. Listen to your body and mind your pace as well. You don't have to run fast, just run in a steady pace and make sure you're breathing properly. Just keep at it and the next thing you know you're running for a full minute, then 5 minutes, then 10 minutes! Happy to say that C25K worked for me since I just did my first 5K on January 19 and I ran without stopping! I am now using the 10K app prepping for my first one in mid-June.

Good luck and keep going!

I'm on my 3rd time doing this program. This time I just did week 1 day 1 and it felt great., I felt like I could keep going., but I took it slow. I'm doing it on the treadmill,. I just don't know what I should be setting it on when I walk and run. That's the only thing ..,.

I'm on my 3rd time doing this program. This time I just did week 1 day 1 and it felt great., I felt like I could keep going., but I took it slow. I'm doing it on the treadmill,. I just don't know what I should be setting it on when I walk and run. That's the only thing ..,.

I warm up/cool down at a 3.0 walk 3.5 and jog 5.5.Anything slower doesn't feel like I am "briskly walking" and jogging. But those definitions are different for everyone! I asked a trainer at my gym, and that is what he suggested. I know you've read it a million times, but it's really about adjusting the program to fit you. If you feel like that is too fast, change up the pace.

I should note my trainer did say these speeds would be challenge...but who's not up for a challenge?

Last night was my first time working out for about 6 months. So I took it slow, but after a week , I'm going to up my speed, thanks for your imput.