Any c25k newbies?

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  • HariboHeart1994
    HariboHeart1994 Posts: 19 Member
    Newbie here who is totally unfit. Started it Saturday and found it massively hard. Planning to repeat it a few times this week. I don't know at this point if 3 days will be enough to progress to week two! I know it's unbelievable but I haven't done masses of fit stuff until literally the last few months. Even then it's not been a lot. Hopefully this will be the kick start I need.
  • stealthq
    stealthq Posts: 4,298 Member
    A noob question 0=) You're supposed to do 1 day interval between the training, or is it random 3 days during a week?
    Does anyone do more than 3 times a week or will it make me feel too tired and give up?

    You should be taking at least one day off in between sessions.
    I tend to just do it like 6 days a week but the initial weeks are pretty skimpy workouts, if you're not terribly unfit. It's mostly walking, with short running bursts. I assume the program was written for actual couch potatoes who prefer 3x/week to more, and I'm not really starting there. Though of course days off help many people progress, too. And everyone should listen to their body.

    The reason to take at least one day off between sessions is not to cater to the terribly unfit. It's to cater to those who haven't really run much at all. Running puts a lot of stress on your tendons, joints, ligaments, and muscles and your body needs time to adapt. Your muscles adapt first, pretty quickly. The rest lags behind. If you demand too much of yourself too quickly, you're more prone to injure yourself, and these injuries can be sudden so listening to your body is not really the best strategy (though you should do that, too). This is also why it is recommended that even veteran runners shouldn't increase their mileage by more than 10% per week.

    If you are fit enough, cross-train on your rest days. That's more than fine. Just don't run or do something that puts similar stress on your legs. Weight train, or bike, or swim, or walk, or elliptical ... you get the idea.
  • oofdieblunk
    oofdieblunk Posts: 60 Member
    Tomorrow is W6D3- I have a 22 minute run to complete. I'm going to try really hard to make it a 27 minute run! Have good workouts tomorrow everyone!
  • danifarias
    danifarias Posts: 11
    I tend to just do it like 6 days a week but the initial weeks are pretty skimpy workouts, if you're not terribly unfit. It's mostly walking, with short running bursts. I assume the program was written for actual couch potatoes who prefer 3x/week to more, and I'm not really starting there. Though of course days off help many people progress, too. And everyone should listen to their body.

    I am an terribly unfit, complete couch potato. I barely made day 1, and my legs are hurting horribly...today is day 2, but I am still hurting so much that I am dreading it. :p
    Newbie here who is totally unfit. Started it Saturday and found it massively hard. Planning to repeat it a few times this week. I don't know at this point if 3 days will be enough to progress to week two! I know it's unbelievable but I haven't done masses of fit stuff until literally the last few months. Even then it's not been a lot. Hopefully this will be the kick start I need.
    I also don't think i'll make it to week 2 just with 3 sessions of w1, it is really hard. I never ran in my life, as weird as it sounds. I think the last time I ran I was 10, and it caused me horrible bronchitis crisis every time, so I hated it. Now I don't have bronchitis anymore, so I hope i can do it.

    The reason to take at least one day off between sessions is not to cater to the terribly unfit. It's to cater to those who haven't really run much at all. Running puts a lot of stress on your tendons, joints, ligaments, and muscles and your body needs time to adapt. Your muscles adapt first, pretty quickly. The rest lags behind. If you demand too much of yourself too quickly, you're more prone to injure yourself, and these injuries can be sudden so listening to your body is not really the best strategy (though you should do that, too). This is also why it is recommended that even veteran runners shouldn't increase their mileage by more than 10% per week.

    If you are fit enough, cross-train on your rest days. That's more than fine. Just don't run or do something that puts similar stress on your legs. Weight train, or bike, or swim, or walk, or elliptical ... you get the idea.
    I am still feeling pain, but pain is not always a bad sign no? I guess it's just because I am really not used to it...now I am considering waiting one more day before doing it again.
  • ftrobbie
    ftrobbie Posts: 1,017 Member
    You have not run for 20 years, you admit to being terribly unfit, you struggled with W1D1. All of these tell me, take it easy. 3 sessions a week will be more than enough for you at present. The purpose of the sessions is to get you active and moving with a walking gait and a non walking gait (jog or run). Some people believe they are walking faster than they run, that is ok. Remember you are doing this for YOU, not for me or for anyone else on the forums but YOU. It is YOUR journey, you need to enjoy it. You did not enjoy it 20 years ago and didn't do it again for 20 years.

    If you can't hold a conversation with someone on the run segments you are going too fast. Slow down, the tortoise definitely wins this race. Have fun, we all recognise the problems you are facing, continue to ask questions, I am sure that that you will get good advice from the many "old hands" on here who have helped me and many others to complete the programme. I wish you good luck on your journey and look forward to hearing about how it goes.
  • BruceHedtke
    BruceHedtke Posts: 358 Member
    I'm not one of the old hands but my experience is that while the 1st week is the "easiest" as far as workouts go, it's one of the hardest in terms of soreness. The muscles in my thighs and butt were pretty sore the first week, I still had some soreness during week two but since then, I've been pretty pain free.

    Having sore muscles is normal. You haven't used those muscles the way you are using them now in quite some time. Good stretching (before and AFTER running) and keeping active will get you over the hump. It does get easier.

    You can do this!
  • granturismo
    granturismo Posts: 232 Member


    I'm due to do 20 minutes on Tue. I did 2 x 8 minutes today, I never thought I could run for 8 minutes.

    best of luck

    I know the feeling - I was amazed that I could do the 8 minutes yesterday without dying :-)
    Good luck on Tuesday. Keep us posted.

    I managed 20 minutes today. thanks
  • WalkingAlong
    WalkingAlong Posts: 4,926 Member
    Good job, granturismo!

    danifarias- I don't think you should work sore muscles. Rest! Take a walk! Soreness usually happens with a workout the first few times, so don't dread moving on but don't do it while sore.
  • stmadoesboy
    stmadoesboy Posts: 52 Member
    I too completed my Week 5, workout 3 this morning! Jog for 2 miles or 20 mins without stopping. Plotted out a 2 mile circular route from the hotel front door and completed it in 18mins 40 secs!!! Happy days!!!

    Really never liked jogging/running (without a ball at my feet) but have to admit to getting more into it workout by workout. Have signed up for Park Run and will try my first 5K during week 8 or 9 of the programme.
  • JCLondonUK
    JCLondonUK Posts: 159


    I'm due to do 20 minutes on Tue. I did 2 x 8 minutes today, I never thought I could run for 8 minutes.

    best of luck

    I know the feeling - I was amazed that I could do the 8 minutes yesterday without dying :-)
    Good luck on Tuesday. Keep us posted.

    I managed 20 minutes today. thanks

    Hooray! Well done! :smile: My next run is tomorrow - not sure what's on the menu yet, but I'm looking forward to it.
  • JCLondonUK
    JCLondonUK Posts: 159
    I too completed my Week 5, workout 3 this morning! Jog for 2 miles or 20 mins without stopping. Plotted out a 2 mile circular route from the hotel front door and completed it in 18mins 40 secs!!! Happy days!!!

    Really never liked jogging/running (without a ball at my feet) but have to admit to getting more into it workout by workout. Have signed up for Park Run and will try my first 5K during week 8 or 9 of the programme.

    That's a fast time! I've been eyeing up the local Park Run and following their newsletter, for when I think I'm ready. I think I'll leave it a bit longer than the last week of the programme though, as I'm slower than you. I'm going to move on to the 10k app for a while first, and increase my distance first.
  • MissFlawed
    MissFlawed Posts: 89 Member
    I started yesterday, looks like a great program that's actually doable! :bigsmile:
  • SingRunTing
    SingRunTing Posts: 2,604 Member
    Hello everyone!

    As a grad of the program, I just want to reiterate that you should repeat a week if you don't feel comfortable moving on. I had a few weeks that I did three times, but eventually I was able to conquer it. Keep up the good work!
  • bizgirl26
    bizgirl26 Posts: 1,795 Member
    My first 5K is in Oct. I am on Week 6 and I cant imagine that I will be ready. I can walk/jog 5K in 40 minutes but I want to jog the whole thing in less than 20. I really hope I can make it.
  • danifarias
    danifarias Posts: 11
    Just did W1 day 2. Felt way worse than the 1st day at the start, was about to give up; dunno if it was because I was tired from work and before dinner, whatever. The stupid windows phone app also paused whenever i played music, grrr! After I finally gave up on the music and just kept a really low rythym, i managed to do the whole thing. Did an extra minute of running to make up for the time i wasted kinda walking kinda making the app work.

    Will definately have to repeat week 1, how embarassing. :D I don't really care as long as it works in the end.

    (ah, my sore legs/hips weren't a problem after the warm up, great. :) )
  • oofdieblunk
    oofdieblunk Posts: 60 Member
    Great job sticking with it and not quitting! Call me crazy but you will get to the point where you look forward to your runs!
  • ftrobbie
    ftrobbie Posts: 1,017 Member
    Great job sticking with it and not quitting! Call me crazy but you will get to the point where you look forward to your runs!

    She's not wrong, after 11 weeks I get cranky without a run. 11 weeks ago I thought running was just a fast way to screw up your knees. :laugh: It may still be but the endorphins are good on the way there.
  • elpidamaria
    elpidamaria Posts: 12 Member
    I want to start tomorrow.. Can I do it on the treadmill or I have to be outside?
  • stmadoesboy
    stmadoesboy Posts: 52 Member
    I too completed my Week 5, workout 3 this morning! Jog for 2 miles or 20 mins without stopping. Plotted out a 2 mile circular route from the hotel front door and completed it in 18mins 40 secs!!! Happy days!!!

    Really never liked jogging/running (without a ball at my feet) but have to admit to getting more into it workout by workout. Have signed up for Park Run and will try my first 5K during week 8 or 9 of the programme.

    That's a fast time! I've been eyeing up the local Park Run and following their newsletter, for when I think I'm ready. I think I'll leave it a bit longer than the last week of the programme though, as I'm slower than you. I'm going to move on to the 10k app for a while first, and increase my distance first.

    Looking forward to Park Run now that I got through the wk 5 day 3 section - that was looking like quite an obstacle. Park Run should be good and I'm led to believe that times are not that important - it's the social side that appeals to many. Only reason I'm leaving it to week 8/9 is that I'm not keen to attempt it while I'm still scheduled to stop and walk/jog as part of the programme and I think I may get close to completing the distance in the times (28mins and 30 mins) in the last 2 weeks.

    Like you, I think I'll have to add a bit of distance to my runs after the programme too - seems to be the done thing - not sure I'm ready for the 10K App but best of luck with that!
  • mrsdjordan
    mrsdjordan Posts: 16
    Total newbie here, haven't run for 12 years! I do lots of walking and have restarted my body weight strength excersise (been on hold since december due to 3 back to back miscarriages in 8 months)

    Started c25k week 1 on Tuesday after having a moment of madness running like crazy on Sunday and nearly doing myself in lol!
    Looking to lose the 5kg of flabby fat I've put on this year and trim my core back down to last years dimensions with my body weight stuff. :)

    Ps. Actually found today's 'run' enjoyable.. Looking forward to pushing myself a bit more in the coming weeks!
  • meabhaline
    meabhaline Posts: 43 Member
    Tomorrow is W6D3- I have a 22 minute run to complete. I'm going to try really hard to make it a 27 minute run! Have good workouts tomorrow everyone!

    22 minutes, this terrifies me. just started week 4. W4D1 was pretty tough.
  • meabhaline
    meabhaline Posts: 43 Member
    I want to start tomorrow.. Can I do it on the treadmill or I have to be outside?

    Yes I would like to know this too. I heard someone say that you should add an incline if using a treadmill. I was able to for 5 minutes on the treadmill before I started but the first day on C25K outside was a killer in comparison.
  • handyrunner
    handyrunner Posts: 32,662 Member
    I would always recommend outside (because I hate treadmill) but it can be done indoors. It will just require you changeling the apples as you go. I believe if you set the incline to 1% it mimics outdoor conditions.
  • CarlaMomOf4
    CarlaMomOf4 Posts: 138 Member
    My first 5K is in Oct. I am on Week 6 and I cant imagine that I will be ready. I can walk/jog 5K in 40 minutes but I want to jog the whole thing in less than 20. I really hope I can make it.

    I think you may be setting yourself up for a goal that is not realistic. I think by the end of your timeline, you will definitely be able to run a 5k though!
  • cookiegy
    cookiegy Posts: 120 Member
    I want to start tomorrow.. Can I do it on the treadmill or I have to be outside?

    Yes I would like to know this too. I heard someone say that you should add an incline if using a treadmill. I was able to for 5 minutes on the treadmill before I started but the first day on C25K outside was a killer in comparison.

    Do it wherever you like! I run outside but then I'm running to or from work so I have a goal to get there. Some people hate the treadmill, others swear by it. Whatever is best for you - it will still get you on your feet and exercising which can only be good :)
  • oofdieblunk
    oofdieblunk Posts: 60 Member
    Tomorrow is W6D3- I have a 22 minute run to complete. I'm going to try really hard to make it a 27 minute run! Have good workouts tomorrow everyone!

    22 minutes, this terrifies me. just started week 4. W4D1 was pretty tough.
    no need to be scared! You will be amazed how you can keep going once you are in a groove!
  • ftrobbie
    ftrobbie Posts: 1,017 Member
    ^^^^^^ +1 ^^^^^^^
    You have already done 20 minutes, in reality you are running the last minute of the warmup and the 1st minute of the cool down of a run you have done before. What's to be scared of.

    I have every faith that you will breeze through it. Good luck and let us know how it went.
  • oofdieblunk
    oofdieblunk Posts: 60 Member
    W7D1 starts tomorrow! I've been looking forward to this all week!
  • michikade
    michikade Posts: 313 Member
    I started yesterday and while it wasn't easy, it was kinda fun. I'm a little sore (mostly in my abs - bonus). W1D2 tomorrow and I'm looking forward to it.
  • danifarias
    danifarias Posts: 11
    W1D3. Was supposed to do yesterday, but came dead tired from work and gave up. Today I brought my shoes to work so I had no excuse! It rained but i went anyway...also, I work near a beaaaautiful park, so it was nice.
    Went way better than last time! I felt extremely tired, but not gasping for air after the running parts, just breathing heavily. Did 2 extra running intervals at the end just to complete the lap around the lake.
    Will repeat W1 till I actually manage to feel a bit better after the running part. I felt an improvement, so I'm feeling good. :)

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