c25k experiences

I loved it! Went from a walker to a runner through the program about 2.5 years ago. I now run half marathons on a regular basis :happy:

I am on Wk 3 Day 2 and love it. Today was tough for me, but I pushed through and didn't stop. I have found that the program works if you follow exactly what it tells you to do.

On the days I don't run I swim and do weights. I agree that some days it feels easy and I am tempted to run additional days, but don't do it. Trust the program!

Good luck

My wife and I are doing it together and it absolutely works. We did W6D3 yesterday while running in our first 5K. We turned it on at the beginning, walked briskly for 5 minutes, then jogged 22. After that we just jogged and walked as we could. We finished in 42.08. We are already registered for another one, and have several more we are gonna try to do if our schedule will allow. And yes, week 5 is tough. The only failure we had was our first attempt at day 3. We tried to run at 3:30 in the afternoon and it was very hot and humid. Tried again the next day and mAde it with ease. You can do it!

I've just finished week 2 - not looking forward to running for 3 minutes on my next run,.....

Just come in from doing week 3 for the first time and found it totally do-able. :happy:

I run a route from home - and where I live going up and down slopes is unavoidable, but I was lucky how the gradients worked out. I ran UP slopes on the 90 second runs, but the 3 minute runs happened to work out to be on the level or going downhill. Neat!!

It sounds really stupid to say this, but starting this program it really came home to me how much harder it is to run uphill than it is on the level or downhill. Well, DERR!! :ohwell

Maybe for the third time through I should rearrange the route so I try running for 3 minutes UPHILL. That'll be a workout!

Mine works out the opposite and it makes a huge difference. My 90 seconds are all downhill and my 3 minutes are uphill. I've already had to repeat week 3 twice because I simply burn out at around 2:30 on every 3 minute run. It's so frustrating!

Can you do the route the other way round or walk a bit extra before you start the download to get yourself in a better position to start from?

I've been telling myself that I'll get fitter quicker than if I were doing this indoors on a treadmill or on the flat, so there is some benefit from learning to run hill from the start. I suppose you've tried taking smaller steps?

I've just come in from doing my third week 3 run and I'm looking forward to going on to week 4. The second 3 minute run was all downhill, I turned the corner as "Laura" said to stop running and continued to run, uphill, for another 2 minutes :-) This podcast seems shorter than weeks one and two, so I ran almost to my house when it finished and just walked the last few hundred yards.

Bring on week 4 - on Saturday, I hope!

There are a number of these programs, but they're all very similar. They are good for getting you to be able to run a 5K. Most can run one after completing a c25k, but usually pretty slowly (relative). You'll have to continue to train to get faster and go further.

That's a fair comment. The emphasis so far has been on not trying to go too fast, so the trainer tells you to aim for a "light jog" - I see it going for building endurance and stamina at the moment. When I started I could barely keep going for 60 seconds, so I see improvement so far and hope to build on it.

Reading all these responses gives me a lot of hope. I've tried running in the past, but it has never really worked for me - my biggest problem being shin splints! What's the best way to combat them?

I also had problems with shin splints the first couple weeks. When I got them I attacked them full force so I do not know which helped or if it was a combo of everything:
* Bought new running shoes - if you go to a good store they can check your gait and ensure that you have the best shoes for you
* ALWAYS stretch after a run - google some good stretches for a runner - I always to a calf stretch, the butterfly stretch (not sure of the proper name)... Stretch after NOT before
* Check your stride and posture - our instinct is to open out to a longer stride when we run but that is bad

If you get shin splints:
* Ice them when you are done - it makes them feel SO much better
* Good dome massages for shin splints

I have been pain free for about 3 weeks! Good Luck - feel free to add me as a friend and we can keep each other on track!