Couch to 5K

My guess is that you went too fast for your first time out.

The point is that it GRADUALLY builds you up to running, and the important thing is to do the intervals to build your stamina and strengthen muscles/tendons so that you can handle longer distances.

It's 2 months to get to 3 miles. If you're doing half that on Day 1, I suggest dialing it back a lot.

Go for time, not distance at this point.

Having said all of this, it is also fine to walk when you need to and repeat days/weeks until you're comfortable moving on.

What the above person said. You are most likely going too fast. Slow down! When it is time to run does not mean you need to sprint like a hoard of zombies are chasing you. Speed can come later. For now jog slow and focus on your breathing so you don't feel like you are dying. And you can do it!

I'm on w3d1 today, and I'm nervous and excited. To be honest, on w1d1 I really didn't know how for sure I was going to make it, but by w1d3 I really did feel like I was getting somewhere. Like I said, I'm on w3d1 now, and I have to go 3 min, 3 min, 90 sec, 90 and I'm really getting more into shape. It really does work, just take it slow. I don't even worry about how fast I'm going, if for some reason I start getting winded through my time, I just slow down so slow that if I went any slower I would be fast walking. You can do it! Just keep on at it!

It is possible! I am on week 7 now! This was after starting and stopping several times when I tried to go too fast.

I've read several places that you should be going slow enough that you can keep a conversation going. Also that a beginner's stride should look more like a shuffle, barely lifting your feel of the ground enough so you don't trip on rocks, etc. This has worked wonders for me. AND yes, for a while my walk was actually faster than my run.

Also, I promise it gets easier. Once I got past week 4 I was good.

I am at the end of week 5 at the moment and just like you I thought I was going to die that first week! But it does get easier! Just keep at it, go at a speed that allows you to have a conversation with someone. I didn't do any running scarcely exercised before I started C25K. I never thought I would get to week 5 but you do!

Something that also helped me was breaking the runs into 30 second intervals in my head. If I looked at like you have 3mins left to run I would start to panic and think I wasn't going to make it, but when I look at and go 30 more secs it was easier

Week 5, Day 3 (tomorrow) here and I actually never thought I would say this but I look forward to my run days. I often drive by people running and I think to myself, "LUCKY." Never thought I would say that in my life. It has done wonders for me cardio-wise and I am not just a guy who only lifts anymore. Tomorrow is my first time I run for 20 minutes. I know if I can make this without stopping I can do the 5k eventually. My goal is to get to between 3-5 miles three times a week and run my first 5k this late October and again in late November with a 5k time under 30 minutes. Right now during my interval training of the coach to 5k I am doing between 2.75 and 2.85 miles in 31 minutes so while I am getting there I still have a long way to go.

Also, until I started listening to my body I had an assortment of pains. Just remember to take it slow, listen to your body, and have fun. Yes I said it... HAVE FUN! My app plugs in my favorite work out songs as I run and it really is a blast!

I am on week three.I was dying when I first started out,I had to repeat week one and week two several times.I hurt my knees the second week and had to take a break.It does get easier! I find having a good playlist helped to take my mind off what I was doing.I took a week off because I got horribly sick with the flu so hopefully I won't have to start all over.

I just finished the program and I was never a runner of any kind. Sounds like you went too fast, running 30 mins now, I'm just reaching 2 miles, which is slow, but I can do it without stopping/praying for death. I read on one of these forums "if you think you can go slower than you are, you're going too fast."

Whatever this program says, ti doesn't matter - you are doing TOO MUCH. Your heart rate should NEVER be 170!! Your heart has no time to fill and therefore pumps ineffeciently and can in NO WAY meet the oxygen demands of your body.
You MUST start with something less demanding and do not rush getting to where you want to be. (Maybe try just walking?) Your body will tell you of what you are capable. Tune in and listen. Wear a heart rate monitor. It is a huge mistake to ignore this. Demanding more of your body than you are capable will slow down your results. Please take care of yourself! Easy does it. :-)

My guess is that you went too fast for your first time out.

^^^THIS!!! TIMES 100!!!!

I started C25K last year at 260lbs. I got all the way thru week 9 and had to stop for surgery and I am now finally getting back to restarting- from the beginning

If you cannot catch your breath and have to stop so you can breath, You are going too fast

If you get stitches in your side - you are probably going too fast

If you feel like throwing up - you are probably going too fast

Slow down. Slow down! Slow down!!

I am 5'5" tall and have a short stride to begin with. There are all kinds of people out there that WALK faster than I run when I am starting C25K. But you know what, thats alright by me because I am moving faster than I was when I was still on the couch.

First and foremost, slow down, because this program is VERY VERY doable!

After my first week of C25K, I had some serious knee pain and have had to stop for the time being. I am headed to the doctors on Monday to see what is going on. Since I was doing more than 3 workouts the first week, could i have just overdone it? It's good to hear positive results though and when I'm cleared to run again, I'll start much slower next time!