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Couch to 5K Running Program (C25K)

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  • Posts: 795 Member
    I started W1D1 on the treadmill yesterday. I'm probably going to use the treadmill and outside throughout the workout as I travel between two hours and rather run inside for one of them. I also go new shoes which I don't wanna waste so I gotta get up and do it! I was attempting to train with a different program for the Color Run I did on Sunday but I got up to 2 mins "running" 1 minute walking and my legs dying. Lol.
  • Posts: 36 Member
    I did it guys!! I completed W4D1!!! This is the first time I ever made it past week 3. It feels so good and I feel like I really can do this!
  • Posts: 717 Member
    Gska17 wrote: »
    I did it! I ran a 5K without stopping. I'm so emotional - I never thought I'd have this body back and to know I can run three miles...I can't put how I'm feeling into words. :)

    Thanks for the inspiration!
  • Posts: 11,233 Member
    Took it easy today. Wasn't feeling a big run and did w2d3 over scion
  • Posts: 337 Member
    Yay me! I did the dreaded W5D3 last night..... it wasn't pretty but I did get it done... its a start and I look forward to wrapping up the last few interval runs and start working on the complete run. After last nights results I know that 3 miles is within my reach finally! I got to 2.23mi in 20 min another fraction of a mile wasn't that impossible!

    Have a great Tuesday!
  • Posts: 112 Member
    I was supposed to do W7D1 tonight, but last night I slipped on wet concrete and landed hard on my right side. Nothing's broken (that I can tell), but I feel pretty banged up. Unfortunately going to take some days off - I figure if I can't walk without it hurting, I shouldn't be running. If I end up taking a week or more off I'm going to repeat week 6 before heading on to week 7.
    I can't tell if I'm more bummed out about hurting or that I can't go running...

    Keep going everyone, and be careful! :smiley:
  • Posts: 56 Member
    Congrats! @Gska17 that's awesome! I can't wait till I am at that point. I am getting close. I did w8d1 today and got 2 miles in. I struggled a bit but I made it through. :smile:
  • Posts: 1,017 Member
    It's great to see that some of you are struggling (not the struggling bit) but pushing through. It's not about being fast it is proving to your mind that you can do this. I'd be happier if you were all sailing through this, but these little successes on pushing through will help you do so many other things you never thought possible. Well done to you all
  • Posts: 122 Member
    Week seven day three done.

    Only one more week on the zen labs programme. Last week here I come!!!
  • Posts: 8 Member
    I did w5d3 on Sunday and was amazed I did it. I did w6d1 today and went into it with the mindset it would be easy because of the walking breaks. I was very wrong. I completed it but it was HARD! I don't think I'll underestimate a run again. Its better when I know its going to be a challenge and mentally prep for it.
  • Posts: 122 Member
    Somebody_Loved wrote: »
    I attempted w7d1 this morning and wasn't able to complete it. I was on the treadmill (as I usually am) and I felt off from the beginning... got about 14 minutes of running in and then had to walk. My heart rate was much higher than usual and my arms and neck started aching pretty bad. I think I was dehydrated since I didn't drink much water yesterday. Anyway, going to attempt it again either this afternoon or tomorrow.


    I had this exact same thing happen to me. My last run was a disaster and left me feeling flat but today I totally killed it. A whole 5k and at a 6% incline too. Don't let the bad run take away all the amazing progress you have made to date x
  • Posts: 122 Member
    edited July 2015
    You guys are all doing amazing. It's def kept me going seeing all the fantastic progress and all the wonderful support in this group x
  • Posts: 8 Member
    cazbit wrote: »
    Week seven day three done.

    Only one more week on the zen labs programme. Last week here I come!!!

    What are u going to do after that? I'm at week 6 in the same program and have thought about trying the 10k program next but I'm not really sure I like running, lol.
  • Posts: 11,233 Member
    cazbit wrote: »
    show previous quotes


    I had this exact same thing happen to me. My last run was a disaster and left me feeling flat but today I totally killed it. A whole 5k and at a 6% incline too. Don't let the bad run take away all the amazing progress you have made to date x

    I had that happen and it took a super easy day, I was gasping and aching like there was no tomorrow.

    I'm going for w7d3 tomorrow.
    I also know that I'm doing about the right distance already-not today :frowning: but in general.

    maybe it's a pace thing
  • Posts: 498 Member
    edited July 2015
    @cazbit - Thank you! I just got back from doing w7d1 and I nailed it. Felt amazing, felt like I could go for longer and genuinely enjoyed the entire run.

    One thing I've been "struggling" with since I started c25k is that I do the majority of it on the treadmill. This isn't a problem as I really enjoy it (and it's extremely convenient), but because I am signed up for a 5k next month, I always think to myself that my indoor success isn't going to translate outdoors. That thought has a tendency to diminish my feeling of accomplishment after a great treadmill run.

    I'm moving next month and will be living right on an amazing running trail so depending on how my 5k goes, I'll start the program over (or somewhere in the middle) with doing the runs outside.
  • Posts: 1,116 Member
    Somebody_Loved wrote: »
    @cazbit - Thank you! I just got back from doing w7d1 and I nailed it. Felt amazing, felt like I could go for longer and genuinely enjoyed the entire run.

    One thing I've been "struggling" with since I started c25k is that I do the majority of it on the treadmill. This isn't a problem as I really enjoy it (and it's extremely convenient), but because I am signed up for a 5k next month, I always think to myself that my indoor success isn't going to translate outdoors. That thought has a tendency to diminish my feeling of accomplishment after a great treadmill run.

    I'm moving next month and will be living right on an amazing running trail so depending on how my 5k goes, I'll start the program over (or somewhere in the middle) with doing the runs outside.

    Good luck with your 5K! :)
    If you've finished the program by the time you move, honestly look at the B210K programs for when you move outside. Most take you back to 10 minute intervals.

  • Posts: 2,122 Member
    a_manda wrote: »
    Finished week 3 today. I've finished week 3 once before and never moved on to week 4. I decided this time to not look ahead at week 4 and to just try it on day one that way I don't have time to psych myself out.

    If I get to W4D1 and I cannot do it then I will repeat week 3.
    How is your week 4?
  • Posts: 2,122 Member
    Gska17 wrote: »
    I did it! I ran a 5K without stopping. I'm so emotional - I never thought I'd have this body back and to know I can run three miles...I can't put how I'm feeling into words. :)

    Congrats! :)
  • Posts: 2,122 Member
    birtley15 wrote: »
    w7d1 complete. I found I do better on the 20+ minute runs if I am outside not the treadmill. Woke up at 5am today to get my run in before the heat.
    I prefer outside too! But waking up at 5am? You are a hero! lol

  • Posts: 36 Member
    Aine8046 wrote: »
    show previous quotes
    How is your week 4?

    Did W4D1 yesterday and felt great. Excited to see how tomorrow goes for W4D2. I can't believe I've made it this far.
  • Posts: 184 Member
    W7D1 done.
    25 minutes, yes!
  • Posts: 7,865 Member
    ssasssy wrote: »
    What are u going to do after that? I'm at week 6 in the same program and have thought about trying the 10k program next but I'm not really sure I like running, lol.

    If you get to the end of the plan and still feel that you don't enjoy it, then you're not obligated to run, though I would say get to the end of the programme.

    If you're not enjoying running, then explore why not. Personally I rarely enjoy the first 15 minutes, and that's one of the challenges that new runners find. You're not running for long enough to really get the flow going and relax into it. After the first fifteen minutes then I'm comfortable for a good 2-3 hours, but the first mile and a half is murder.

    Equally, you might still be going a bit fast.
  • Posts: 484 Member
    W3D2 complete pushed my pace while jogging felt good. Scary moment while jogging i saw a large dog with no owner strolling down the side walk towards me so i crossed the road. Im a big guy at 6'2" 350lbs but i have been bite by a dog before and its no fun.... but i do feel bad i think i should have checked on him cause he did seem to have a limp. What would have you done?
  • Posts: 183 Member
    W7d3 done.
  • Posts: 5,926 Member
    frankie5152 wrote: »
    W3D2 complete pushed my pace while jogging felt good. Scary moment while jogging i saw a large dog with no owner strolling down the side walk towards me so i crossed the road. Im a big guy at 6'2" 350lbs but i have been bite by a dog before and its no fun.... but i do feel bad i think i should have checked on him cause he did seem to have a limp. What would have you done?

    I'm a big dog person (my lab is 85 lbs), so I probably would have paused to check on him, unless he was being aggressive.
  • Posts: 11,233 Member
    W7d3 done. The humidity kicked my butt and had to take a few 20ish second breaks

    I would have check on him. I have been called the dog whisperer on occassion
  • Posts: 498 Member
    taeliesyn wrote: »

    Good luck with your 5K! :)
    If you've finished the program by the time you move, honestly look at the B210K programs for when you move outside. Most take you back to 10 minute intervals.

    Thank you! That's great advice, I'll definitely plan to do that. I'm really looking forward to living right on the trail and would love to start another program outdoors. That sounds perfect.
  • Posts: 3,333 Member
    Did W9 today in 12:11.. Not sure that it is good but it's done
  • Posts: 2,122 Member
    edited July 2015
    a_manda wrote: »
    show previous quotes

    Did W4D1 yesterday and felt great. Excited to see how tomorrow goes for W4D2. I can't believe I've made it this far.
    Awesome! :)
    Keep it up!
  • Posts: 11,233 Member
    dixiewhiskey wrote: »
    Did W9 today in 12:11.. Not sure that it is good but it's done

    that's great
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