Couch to 5K Running Program (C25K)

Join

Monday: We Run

samiam6603
samiam6603 Posts: 27
in Social Groups
Alright... really been trying to get in to (enjoying) running. I tried marathon training a few years back and ended up having a labral tear (Dr and I agreed that I pushed myself too hard too soon). I have a treadmill in my basement and feel as though I should be making better use of it (yes, running outdoors is something I'd love to do... but Ohio's Icy/snowy Winter + Running = Not fun at all!). Looking for a group of individuals that are looking for motivation and support to start C25K on Monday (1/6/14).
«1

Replies

  • likitisplit
    likitisplit Posts: 9,420 Member
    Were you running before starting marathon training? If not - wow, that's quite a progression. Good luck and take it slow!
  • samiam6603
    samiam6603 Posts: 27
    I had jogged a lot before training for the marathon and was actually at the skinniest I had ever been... had gotten myself to running 5 miles and then had to put an abrupt end to it. I've gotten wayyyyy out of shape since then.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Just bad luck then... I'd try doing pilates and weight lifting as cross training to help build up your stabilizers.
  • milo985
    milo985 Posts: 4
    I am going to start Monday. I started Thursday and immediately have had weather and snow. Plus I started a squat challenge and my legs were killing me. So Monday is fresh start with day 1 again. Weather will not stop me again. Woo-hoo!
  • Jessica68
    Jessica68 Posts: 2,419 Member
    Im in. I started yesterday w day 1 and did walks on a few too many runs. Ill start over on Monday gladly!
  • likitisplit
    likitisplit Posts: 9,420 Member
    Im in. I started yesterday w day 1 and did walks on a few too many runs. Ill start over on Monday gladly!

    Slow down.
  • Jessica68
    Jessica68 Posts: 2,419 Member
    Oh I did slow down - that my speed became a walk! :laugh: But I know what you are saying..my pace. I'll pay attention to that tomorrow. I am running/walking at a slow speed on the treadmill. I'm doing mine on the treadmill for now.


    Walk speed of 3.5 (then went down to 3.0)
    run speed of 4.5
  • kimbelder
    kimbelder Posts: 23 Member
    I'm in to start on Wednesday! Temperature will be 14 for the high Monday and 21 for Tuesday so I've circled Wednesday for my start. I've just been released by my doctor following a meniscus repair surgery late November so I'll be a little slow but have my app loaded and ready.
  • likitisplit
    likitisplit Posts: 9,420 Member
    Oh I did slow down - that my speed became a walk! :laugh: But I know what you are saying..my pace. I'll pay attention to that tomorrow. I am running/walking at a slow speed on the treadmill. I'm doing mine on the treadmill for now.


    Walk speed of 3.5 (then went down to 3.0)
    run speed of 4.5

    I think I can run at 4. Needing to pee, needing water, needing to catch your breath are all signs to slow down.
  • sydneybeachgirl
    sydneybeachgirl Posts: 209
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)
  • likitisplit
    likitisplit Posts: 9,420 Member
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)

    There is a fine line between taking the program at your own pace and unnecessarily extending it. If you completed each interval then you are ready to move forward. If you can't, then you need to slow down.
  • sydneybeachgirl
    sydneybeachgirl Posts: 209
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)

    There is a fine line between taking the program at your own pace and unnecessarily extending it. If you completed each interval then you are ready to move forward. If you can't, then you need to slow down.

    I appreciate the advice but to be frank I have so many issues with running on the ground (technique, focusing on looking up and not down at my feet) that I dont feel confident moving onto D2 just yet ...I am on W5D2 of the programme on the treadmill but I definately need more time on-ground.I will try to make W1D2 in about a week or so..that is still 1min run,1.5min walk :)
  • arendiva
    arendiva Posts: 177 Member
    I'm starting the couch to 5k program on Monday too! I'm excited. A few years ago I lost 50 pounds and was able to run 3 miles. Life happened and I have gotten woefully out of shape since then, but I'm looking forward to getting back into it. I'd like to be able to run 10k by spring so I can run with my husband. He is one of those crazy people who runs outside even in the worst parts of winter. I will be doing my training at the gym.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)

    There is a fine line between taking the program at your own pace and unnecessarily extending it. If you completed each interval then you are ready to move forward. If you can't, then you need to slow down.

    I appreciate the advice but to be frank I have so many issues with running on the ground (technique, focusing on looking up and not down at my feet) that I dont feel confident moving onto D2 just yet ...I am on W5D2 of the programme on the treadmill but I definately need more time on-ground.I will try to make W1D2 in about a week or so..that is still 1min run,1.5min walk :)

    Sounds like you know what you're doing. I rarely offer advice with a "my way is right" spirit. More "these are the issues I've seen before." Going from the treadmill to outside and vice versa usually requires a de-load and rebuild anyway. Sounds like you're doing great!
  • sydneybeachgirl
    sydneybeachgirl Posts: 209
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)

    There is a fine line between taking the program at your own pace and unnecessarily extending it. If you completed each interval then you are ready to move forward. If you can't, then you need to slow down.

    I appreciate the advice but to be frank I have so many issues with running on the ground (technique, focusing on looking up and not down at my feet) that I dont feel confident moving onto D2 just yet ...I am on W5D2 of the programme on the treadmill but I definately need more time on-ground.I will try to make W1D2 in about a week or so..that is still 1min run,1.5min walk :)

    Sounds like you know what you're doing. I rarely offer advice with a "my way is right" spirit. More "these are the issues I've seen before." Going from the treadmill to outside and vice versa usually requires a de-load and rebuild anyway. Sounds like you're doing great!

    thanks...I am sure I could be doing better but I am determined to take it slow.I.have a lot of fears and insecurities around running/jogging...I hope I can make it to running 5K by end July...and then I will be happy...if it happens before that I will be very happy :)
  • likitisplit
    likitisplit Posts: 9,420 Member
    I ran the W1D1 programme today - again :) ran it last monday as well and most likely will run it next monday too :)

    There is a fine line between taking the program at your own pace and unnecessarily extending it. If you completed each interval then you are ready to move forward. If you can't, then you need to slow down.

    I appreciate the advice but to be frank I have so many issues with running on the ground (technique, focusing on looking up and not down at my feet) that I dont feel confident moving onto D2 just yet ...I am on W5D2 of the programme on the treadmill but I definately need more time on-ground.I will try to make W1D2 in about a week or so..that is still 1min run,1.5min walk :)

    Sounds like you know what you're doing. I rarely offer advice with a "my way is right" spirit. More "these are the issues I've seen before." Going from the treadmill to outside and vice versa usually requires a de-load and rebuild anyway. Sounds like you're doing great!

    thanks...I am sure I could be doing better but I am determined to take it slow.I.have a lot of fears and insecurities around running/jogging...I hope I can make it to running 5K by end July...and then I will be happy...if it happens before that I will be very happy :)

    I'm guessing March. :)
  • samiam6603
    samiam6603 Posts: 27
    Day one: DONE. Kicking *kitten* and taking names. :) Hope all is well for the rest of you!
  • Jessica68
    Jessica68 Posts: 2,419 Member
    Week1Day1 complete and was great!

    I started my run at 10:30pm due to having a VERY busy day and driving all over town. Finally settled in back at home at this time. Wew - all done!
  • nh38318
    nh38318 Posts: 124 Member
    D1W1 completed today.

    I decided to lose weight and get fit at the end of August and have lost 2 stone so far and hoping to lose the same amount again. I have been exercising most days and built up a walking base of a brisk walk for 30 minutes at a time and have introduced different inclines over the last 2 months.

    I have never run as I thought I was too big and having a big chest was too embarrassing a thought for me! Since losing 2 stone and becoming fitter I have decided to give it a go. So with new running shoes and an extremely supportive sports bra here I am having completed day 1!

    I am doing the programme on a treadmill and am quite excited at the prospect of running for any length of time let alone 5k.

    I;m sure my question has been asked many times.....but I cant seem to find the speeds I should be aiming for on my runs & walks. I am currently walking at 3.7 mph and running at 5 mph. Is this average for a novice? too slow/fast?

    Any advice is appreciated. Thanks
  • Jessica68
    Jessica68 Posts: 2,419 Member
    And we WALK :glasses: easy peasy. At leas that's what I'm doing on my rest day - 30min walk. :drinker:
  • Vex3521
    Vex3521 Posts: 385 Member
    Another week 1 person here =)

    Kicked pretty good butt on Monday so I'm excited for today. Did a nice circuit workout Tues and will repeat that Thurs, next week I have arms/chest tues and legs/back thurs instead and I'm adding 15mins arc or elliptical depending on how spent I am from circuit =)
  • toni_mmh
    toni_mmh Posts: 78 Member

    I;m sure my question has been asked many times.....but I cant seem to find the speeds I should be aiming for on my runs & walks. I am currently walking at 3.7 mph and running at 5 mph. Is this average for a novice? too slow/fast?

    Any advice is appreciated. Thanks

    I completed C25K in October and ran my first 5K in Nov. I STILL run slow because it's what my body tells me to do (muscles, heart rate etc). Your speed should be YOUR SPEED. :wink:
    Me, as an example, I run at 3.5 and walk at 2.9 when I need a recovery. Nearing the end of my run, I kick it up to 4.0 for as long as I can just to push myself. I am as slow as a herd of turtles stampeding through peanut butter. BUT I RUN. It's better to run at any speed than to not run at all.
  • likitisplit
    likitisplit Posts: 9,420 Member
    D1W1 completed today.

    I decided to lose weight and get fit at the end of August and have lost 2 stone so far and hoping to lose the same amount again. I have been exercising most days and built up a walking base of a brisk walk for 30 minutes at a time and have introduced different inclines over the last 2 months.

    I have never run as I thought I was too big and having a big chest was too embarrassing a thought for me! Since losing 2 stone and becoming fitter I have decided to give it a go. So with new running shoes and an extremely supportive sports bra here I am having completed day 1!

    I am doing the programme on a treadmill and am quite excited at the prospect of running for any length of time let alone 5k.

    I;m sure my question has been asked many times.....but I cant seem to find the speeds I should be aiming for on my runs & walks. I am currently walking at 3.7 mph and running at 5 mph. Is this average for a novice? too slow/fast?

    Any advice is appreciated. Thanks

    I was running at 4.8 today and that's faster than I ever did for C25k....but the answer is whatever works for you. If you are able to complete all your runs and you feel completely recovered (your heart rate and breathing is normal) by the end of your walks, you are fine.

    If you aren't able to complete your run, you get a side stitch, you urgently need to stop for water or air or a bathroom break, then you are going too fast.

    Your speeds are faster than many new runners. This means that you have a lot of room to slow down. Most people need to slow their run down to the point where they can walk faster to get past week 6. I can run at 3.8 if I need to. And I did. :)
  • hteepeg
    hteepeg Posts: 64 Member

    I;m sure my question has been asked many times.....but I cant seem to find the speeds I should be aiming for on my runs & walks. I am currently walking at 3.7 mph and running at 5 mph. Is this average for a novice? too slow/fast?

    Any advice is appreciated. Thanks

    I completed C25K in October and ran my first 5K in Nov. I STILL run slow because it's what my body tells me to do (muscles, heart rate etc). Your speed should be YOUR SPEED. :wink:
    Me, as an example, I run at 3.5 and walk at 2.9 when I need a recovery. Nearing the end of my run, I kick it up to 4.0 for as long as I can just to push myself. I am as slow as a herd of turtles stampeding through peanut butter. BUT I RUN. It's better to run at any speed than to not run at all.

    I am going to go off topic here to say: You are amazing! I'm a fellow turtle who runs through molasses and or Nutella. :)
  • sydneybeachgirl
    sydneybeachgirl Posts: 209
    I am planning to run tomorrow :)
    Either I get to do W1D2 on ground or it is treadmill and then W5D2 repeat - I still have to take a breather halfway in the 8mins..so I need to work on that before moving on...
    but tomorrow is Friday - I run :)
  • nh38318
    nh38318 Posts: 124 Member
    Thanks for the advice on speed, i slowed my pace down today for day2 and it felt better for me. Just have to try and remember that it doesnt matter what I look like to others whilst im running on the treadmill!! And I dont need to keep up with them!
  • Jessica68
    Jessica68 Posts: 2,419 Member
    Week 1 Day 2 complete!

    I'm glad to be with some other slow runners - seems like a perfect group here for me!
  • sydneybeachgirl
    sydneybeachgirl Posts: 209
    I did W5D3 on the treadmill today morning - with some adjustments...
    W6D1 is very scarrryyyyyyyyy...I cannot run 10mins nontstop at 7.6-7.5.. if I go slower than that it is more like walking.....what do I do..
  • Jessica68
    Jessica68 Posts: 2,419 Member
    Week 2 Day 1 complete.
  • likitisplit
    likitisplit Posts: 9,420 Member
    I did W5D3 on the treadmill today morning - with some adjustments...
    W6D1 is very scarrryyyyyyyyy...I cannot run 10mins nontstop at 7.6-7.5.. if I go slower than that it is more like walking.....what do I do..

    You can run in place. Really, you can. You can run at 0 miles per hour. It's actually really good practice for getting your feet under you, which is the foundation of good form. If you can do that, you can run slower than 7.6.

Categories