Couch to 5K Running Program (C25K)

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  • angf0679
    angf0679 Posts: 1,120 Member
    I haven't been able to get out this week to start Week 3. This cough I've come down with has left me feeling drained (and it's really annoying as well) plus the temperatures here have dropped. (My boss yesterday commented that it felt like a perfect November day. I had to agree with him. It's the last Wednesday in May and I turned the heat on in the office. That's just wrong.) By tomorrow the temperatures are supposed to get back up to normal and hopefully the medicine I am taking starts working so I can get out there and run! I missed it last night and miss walking in the morning. :frown:
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    The RunDouble C25k app has a "distance" option, which I used. After week 2, you run increasing distances each week until you are running 5k, regardless of the time it takes to run it. (I may never be able to run 5k in 30 minutes!)
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    Welcome to the new people and great running, everyone!

    If you're ill, you're ill; get rest and come back once you're fine again.

    I just did W8D2 and now it's new territory again, very exciting! Four more runs and then I graduate - I won't run a full 5K by then, but that's what C25K+ is for.
  • thankyou4thevenom
    thankyou4thevenom Posts: 1,581 Member
    W7 D1 completed!
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    W7 D1 completed!
    Hey, I was wondering where you were! Glad to see such great progress!
  • Tanya949
    Tanya949 Posts: 604 Member
    Okay soooo....I knocked W5D3 out of the PARK yesterday!! Actually...when the 20 minutes was up, I ran through the 5 mintue cool down too....then 10 minutes longer to the end of my trail...which made my total running time and distance....3 miles in 35 minutes!! Sooo, the question now becomes...do I go "backwards" and do W6D1 or do I just press forward with running the 5K 3 times a week?? That's all I want to do now anyway...it almost seems silly to me to go and do 20 minutes of intervals now....thoughts??

    That's so funny... I just did the same thing today! W5D3, and after the 20 min I just decided to keep going. I finished the 5k in 42 min. I was also wondering whether I should continue the program, but I think it may be a bit silly now to run 8 min and walk for 3... etc. Personally I am going to cut back to a 30 min run 3 x per week and just increase my time every few weeks. (The last 5 min were a bit too strenuous on my legs/hips) I'm not worried about distance or pace right now.
  • Tanya949
    Tanya949 Posts: 604 Member
    W1D1. Um, yeah, after reading most of these posts I'm kinda embarrassed to say those last few one minute runs were a challenge. Ah well, I did it and I will be running a 5K in no time!!! ????????

    You can do it! Believe me it gets easier every time to run. I was completely amazed at how I progressed through this program. I feared it at first, now I look forward to it.
  • michielyn
    michielyn Posts: 47 Member
    W2D3 done! I kicked the hills butt today. I also decided to run the way back without walking, stopping to walk once. I'll be ready for W3D1 on Friday. :-D Hit 2.5 miles. So happy.
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    W1D1. Um, yeah, after reading most of these posts I'm kinda embarrassed to say those last few one minute runs were a challenge. Ah well, I did it and I will be running a 5K in no time!!! ????????

    You can do it! Believe me it gets easier every time to run. I was completely amazed at how I progressed through this program. I feared it at first, now I look forward to it.
    In the previous part of this very thread I confessed to having thought I'd never make it alive out of week 1. Yesterday I ran 28 minutes without stopping. It can be you in some weeks, just don't give up. Slow down when you need to and keep running. Bettering your oxygen uptake happens over time and it can be easy to feel impatient at times, but it'll pass sooner than you know.
    W2D3 done! I kicked the hills butt today. I also decided to run the way back without walking, stopping to walk once. I'll be ready for W3D1 on Friday. :-D Hit 2.5 miles. So happy.
    Good for you! Hill claimed, one down :D
  • angf0679
    angf0679 Posts: 1,120 Member
    Woke up feeling much better this morning, W3D1 is on for tonight!
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    Woke up feeling much better this morning, W3D1 is on for tonight!
    That's good to hear, it's never fun to be ill.
  • sappy42
    sappy42 Posts: 65 Member
    I did it! W5D3...21 min straight!!!! I couldn't do 30 sec when I started this program! I ran home during my cool down....feel like a freakin rock star!!! Thanks to everyone who gave me encouragement!!!!!!
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    I did it! W5D3...21 min straight!!!! I couldn't do 30 sec when I started this program! I ran home during my cool down....feel like a freakin rock star!!! Thanks to everyone who gave me encouragement!!!!!!
    See, I knew you could do it :D Well done, it's fantastic! "Feel like a freakin rock star" is how you should be feeling!
  • sappy42
    sappy42 Posts: 65 Member
    I did it! W5D3...21 min straight!!!! I couldn't do 30 sec when I started this program! I ran home during my cool down....feel like a freakin rock star!!! Thanks to everyone who gave me encouragement!!!!!!
    See, I knew you could do it :D Well done, it's fantastic! "Feel like a freakin rock star" is how you should be feeling!

    Thanks : )
  • kellypence
    kellypence Posts: 123 Member
    Finished W3D2 this morning. Really enjoying starting my day with a run. (NEVER thought I'd say that!) Well done to everyone else. It's nice to be a part of a supportive community!
  • Just_Ceci
    Just_Ceci Posts: 5,926 Member
    Loving all these fabulous updates! Keep up the good work everyone!

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  • Andiebeanluvsu
    Andiebeanluvsu Posts: 105 Member
    I finished W5D1 of 5k Runner today!!!! I thought I'd lose my mind two days ago when I had to run in 5 minute segments, but I BLEW through today's run :). I even had energy left for a beginner body weight strength training routine!
  • angf0679
    angf0679 Posts: 1,120 Member
    HELP!! For my C25K training I downloaded RunDouble. I attempted to do W3D1 today only to discover that I only get the first two weeks the rest are locked! Where is a free program that gives me all weeks free?
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx podcasts
  • Tanya949
    Tanya949 Posts: 604 Member
    HELP!! For my C25K training I downloaded RunDouble. I attempted to do W3D1 today only to discover that I only get the first two weeks the rest are locked! Where is a free program that gives me all weeks free?

    C25K free by zen labs is the one I used.
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx podcasts
    I'm using this one. Laura has some good commentary, at the right time for me personally, and she also starts and ends the weeks/days with some nice stuff about running.

    It's also good because I use both the podcast and my Runtastic Pro app simultaneously.
  • angf0679
    angf0679 Posts: 1,120 Member
    HELP!! For my C25K training I downloaded RunDouble. I attempted to do W3D1 today only to discover that I only get the first two weeks the rest are locked! Where is a free program that gives me all weeks free?

    C25K free by zen labs is the one I used.
    [/quote

    I went ahead and deleted what I had downloaded first and downloaded that one. On to week 3 on Saturday!
  • Stiang
    Stiang Posts: 82 Member
    Finished W4D3 today - My legs from the knee felt TERRIBLE! It was like someone was squeezing them. Do Not Like!

    Question: I'm doing Zen Labs on my Android. I know I do not run 1/2 mile in 5 minutes - I only get a lap and a half. Is that really realistic to go 1/4 mile in 3 minutes to 1/2 mile in 5? I didn't get a degree in Math, but shouldn't it be 6 minutes for 1/2 mile?
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    Finished W4D3 today - My legs from the knee felt TERRIBLE! It was like someone was squeezing them. Do Not Like!

    Question: I'm doing Zen Labs on my Android. I know I do not run 1/2 mile in 5 minutes - I only get a lap and a half. Is that really realistic to go 1/4 mile in 3 minutes to 1/2 mile in 5? I didn't get a degree in Math, but shouldn't it be 6 minutes for 1/2 mile?
    I do the time- rather than distance-based version so I can't comment. I could probably calculate something, but too tired still, sorry. Don't worry about speed at this time, just increase your distance. Go slower if you're hurting someplace and stop if it keeps hurting after having slowed down. Nothing should hurt apart from a bit of muscle soreness afterwards.
  • AglaeaC
    AglaeaC Posts: 1,974 Member
    W8D3 done. On to 30 minutes!
  • mom2tripsn2
    mom2tripsn2 Posts: 64 Member
    So, I decided to keep working the weeks even though I did run over the 30 minutes on W5D3....see how it goes...I have my first 5K on Sunday and I AM going to TRY to make it through the whole thing running though.

    Anyhow...W6D1 yesterday, in what started out as a little drizzle and ended up being a downpour...smoked it :smokin:

    Feelin' damn good about myself, got to tell ya :tongue:
  • greentree0
    greentree0 Posts: 40 Member
    So, I decided to keep working the weeks even though I did run over the 30 minutes on W5D3....see how it goes...I have my first 5K on Sunday and I AM going to TRY to make it through the whole thing running though.

    Anyhow...W6D1 yesterday, in what started out as a little drizzle and ended up being a downpour...smoked it :smokin:

    Feelin' damn good about myself, got to tell ya :tongue:

    That sounds great :smile:

    I did W5D2 yesterday, so tomorrow will be W5D3. I'm not thrilled about the prospect, but there's only one way to find out whether I can do it...
  • Tanya949
    Tanya949 Posts: 604 Member
    So, I decided to keep working the weeks even though I did run over the 30 minutes on W5D3....see how it goes...I have my first 5K on Sunday and I AM going to TRY to make it through the whole thing running though.

    Anyhow...W6D1 yesterday, in what started out as a little drizzle and ended up being a downpour...smoked it :smokin:

    Feelin' damn good about myself, got to tell ya :tongue:

    That's great! I've decided to keep doing longer runs instead of the intervals, so I guess I'm done with the program. Today I did 30 min (3.5k). I kept looking at the time for the last 4 minutes so I might cut back to 25 min next time. My right hip was not happy with the last few minutes, but cardio-wise I could have keot going.
  • greentree0
    greentree0 Posts: 40 Member
    W8D3 done. On to 30 minutes!

    AglaeaC - this means you're past the week where you injured yourself last time - that must be a load off your mind. Congratulations on getting further!
  • ErinMcMom
    ErinMcMom Posts: 228 Member
    Tonight I kicked Week 6, Day 3's butt.
    Ran the 22 minutes, ran through the 5 minute cool down, ran an extra 3 minutes to bring it to an even half an hour of running. Felt so darn good I would have kept right on running but I promised my hubby I'd be back home in time to watch a movie with him.

    I'm going to keep doing the program in hopes that it will help increase my speed. I did 4.2k in 30 minutes, so I'm thinking my 5k would end up around 35 minutes. What's the average time for a 5k?

    I'm doing the Color Me Rad 5k tomorrow and I'm 100% confident I could run the whole thing right now, but it isn't that type of run.
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