Running newbie - couch-to-5k, Haaaaaard!!

I know you probably think (at least I did) that running means running like your being chased by an axe murdering clown...well it doesnt. Slow it down and run at a pace where you could still talk without dying. I've been running for a year and a half and I still have to force myself to slow down an realize I don't have to be at my all out pace to run.

Hey I started c25k in October and I'm still not done, running 2-4 times a week depending on my schedule, I just don't progress that fast. And ya know what, I don't care! I was getting mad at myself until I realized what my REAL goal when I started was to be able to burn some calories relatively quickly in a short morning working that would help clear my head. Mission accomplished and I will get my 5k one of these days.

Also it's true, in order to get to the point of running 10 minutes straight I had to slow down to the point I feared people were laughing at me!! Luckily no one much is up at that hour so the joke's on them.

Yes to everything above! Slow down so that you feel comfortable. You should be able to hold a conversation when running.

I'm doing the c210k program (which is the c25k for the first 8 weeks), but week 4 was the hardest. Then you start getting better at holding your pace. I'm now running 2.5 miles (at the end of week 8), and it's only hard for the first minute or two. Then you're in the groove.

Don't be afraid to repeat a day or week if you need to. You aren't required to do each day/week only one time and move on. If you're not quite ready, hold off. I'm pretty sure I did weeks 1-4 each 2-3 times before moving on. Then I didn't have to repeat and even skipped W6D2 because I didn't want to do intervals anymore and just run instead, and now I've repeated W8D2 and will repeat W8D3 tomorrow.

I did couch to 5k as well. I started in March and I am now on day one of the 5k improver program. What I did when I found I was having trouble is I would repeat a week instead of moving forward. Your body tells you when you're doing too much, listen to it.

If you have a smartphone, you can download the program by Rundouble, it's a pretty simple program but works smoothly with my GPS. They have the 5k Improver program, along with the couch to 10k and a 10k improver program as well.
If you don't, then I really recommend doing intervals (The first day of the program you run 300 meters, but really hard, then walk quickly for 100 meters for 3.1 miles, for example.) . Steady runs don't do much to improve your time.

If you have a smartphone, you can download the program by Rundouble, it's a pretty simple program but works smoothly with my GPS. They have the 5k Improver program, along with the couch to 10k and a 10k improver program as well.
If you don't, then I really recommend doing intervals (The first day of the program you run 300 meters, but really hard, then walk quickly for 100 meters for 3.1 miles, for example.) . Steady runs don't do much to improve your time.

Thanks I'll check it out!

Slow down. Like some of the others have said, listen to your body, and if you can't talk while running your intervals then slow down some more. The speed can be added later. When I started I was at a very slow pace of 15 min/mile, and now I am improved to an 11 min/mile (although, I am still slow I'm ok with that). Also, there is no shame in taking your time on the training. The whole point of running in intervals is to slowly strengthen your muscles and your heart and lungs. I did an 8 week program and finished it in 16 weeks. After smoking for 20 years I quit and decided to run, it took me longer then most but I eventually completed my 1st 5k in 27 1/2 minutes. Your body will tell you when you are going to fast and too far, but don't go so far as being afraid to push yourself either. Also, I found it easier to push myself and control my pace and breathing once I found a running partner. It will all be worth it in the end, and although it hurts and is hard, you will find that on so many levels you will be growing with each interval and each mile. Keep your head up and keep up the good work.

i've been doing C25K for a few months now and i'm still stuck on week 2!! I jog almost every night and do cardio 3-5 times a week and I still cant get past week 2.:laugh: I've accepted the fact that I probably will never run a 5K, but I still enjoy the jogging I'm doing with my dog and C25K anyways.

You can always slow down or repeat some of the workouts until you are ready to move on.

Couch to 5K is like the gateway drug to running - lolz! I did my first 1/2M this past April!

I never thought I was a runner, but Couch to 5K and discovering that I will run as long as I can run outside have helped me find
that hidden 'runner' in me!

I am also on week 4 of C25K. I have actually repeated W4D2 three times and was finally able to get through it last night. Like others have said,,,slow down your pace. I have to keep reminding myself that right now my goal is to increase my endurance level, not my speed. I do plan on doing 5k forever once I finish C25K to work on speed, but that's not the current goal.

Also, in the beginning I found myself being really enthusiastic and not taking rest days like the program calls for. I have found that those rest days are extremely important for my body and taking them makes the next run that much easier. Make sure you aren't trying to push through too quickly and not giving yourself those rest days.

Good luck!!

Tried to search for Rundouble on my phone and no results came up. Reason is that it is for Androids. I would like a 5k improver program as my times have gotten slower and I'm trying to shake things up a bit - do you have any similar suggestions for iphones?
Thanks

There is one called 5k forever for iphone.

A couple of tricks to slowing down...

1) Keep your feet under you - no long strides. Forget running like a gazelle or like you see in some of the running memes on Pinterest/Facebook. Also focus on landing somewhere between midfoot and ball. That helps keep your strides shorter.

2) Pace your breathing with your foot falls. Inhale for every two foot falls so it's basically inhale as your right then left foot strike the ground (aka 2 short breaths) then exhale as your right then left foot strike. Some do three short breaths for three foot strikes - do whatever feels most comfortable for you.

3) If you listen to music, it may be too fast paced so maybe skip that until you develop your endurance and speed a bit more. Once I get a good pace going, I try to sing a song in my head that matches well with my strikes or I count in my head to stay focused on the pace.

Also consider energy conservation: Short strides help with this as you're not doing to big of a range of motion just yet. Also make sure your shoulders, hands and arms are relaxed - too much tension in these areas can waste energy and wipe you out faster.

P.S. Ditto on repeating weeks - no shame in it. Also consider extending that last week one more day or totally revamping and doing as much as you can the next time. That leap to 20 minutes can be tough so if you can only do 15 or 18 that's still really good and a step in the right direction!

If you have no health reasons that force you to slow down, DON'T! It's just a short time and that running burst is what is conditioning your heart to be able to run more. I never did this program but would just run sprints in short bursts, very short and not often but would run my behind off. Started that on Jan/feb and now run a 10k in 56 mins.

A heart rate monitor is great if you love running. As you condition your heart, your heart rate won't go as high, that's when you know it's time to push yourself to run faster and the cycle starts again!

I love running!

Sorry to disappoint you, but your just wrong. Running at above aerobic capacity, especially for a new runner, is a good way to get discouraged, to risk injury and it doesn't build your aerobic capacity when you are running in an anaerobic zone.

As someone else said, listen to Carson. He definitely knows what he's talking about.

Tried to search for Rundouble on my phone and no results came up. Reason is that it is for Androids. I would like a 5k improver program as my times have gotten slower and I'm trying to shake things up a bit - do you have any similar suggestions for iphones?
Thanks

There is one called 5k forever for iphone.

Thanks for the info - I will look into it!!

Great, fantastic, keep it up.