Just registered for my first 5k

Why can't you do C2 5K without headphones. You just need a watch to time your intervals.

Good luck in the race

You can still use the couch to 5k program; I've been a runner in the past as well as run on my school's cross country team. I really like it and it does a nice job for conditioning based on endurance. The main part of the program is basically remembering the intervals. See the workout page here:

http://www.coolrunning.com/engine/2/2_3/181.shtml

As long as you stick to basic interval training, you should do just fine. Other things that I've used and my coach recommends:

Tempo Runs: Here's how to do a tempo run. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle running, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.

Fartlek: Fartlek is a Swedish word, loosely translated as "speed play." A Fartlek run involves constant changes of pace at different distances. It is entirely intuitive (similar to tempo runs) and is best run on trails in the woods where you have no idea how far you are running. After a period of gentle running at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree. Fartlek teaches you how to surge in the middle of the race to get away from opponents--or hang with them when they attempt to surge on you.

Long Runs: Long runs are necessary to improve your aerobic fitness and endurance. I also don't care how fast or slow you run, as long as you run at a pace that allows you to finish as fast as you start. If your pace lags and you have to walk in the last few miles, you obviously ran the early miles too fast. Run at a conversational pace. If running with your teammates, use this workout as an excuse to talk about every silly thing that happened to you during the week. This is a workout that you can run on the roads or on trails. Mostly, have fun.

Rest/Easy Days: These are the days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or over training. So in between the hard workouts, run easy. Rest can be an easy run, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts; otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.

Training with a team: If you feel some or all of these workouts might help you as an individual and improve your performances, by all means train as individual. But in general, if you have the opportunity to train with your teammates instead of on your own, go with your teammates


Good luck and before you know it, you'll be a running pro

There are a couple of stopwatches that can be set to intervals. I have this one, and like it... http://www.amazon.com/Gymboss-BLACKGB2010-GB2010-BLACK-SOFTCOAT/dp/B0036USWUQ/ref=sr_1_13?ie=UTF8&qid=1308252117&sr=8-13

Congrats!! Good job for signing up for your first race!! I just completed my first one last saturday!! It was a great experience and I cant wait to do it again!!

The C25K program is just a timed way to begin at 30 sec of running intervals and work up slowly to running 30 or so min at a time. I used it and went through about week 6 and would recommend it. If you do not have or want to use a smartphone or other device to time, you can use the website version to follow the program and use a stop watch or other timer as you run. There are other programs out there that encourage you to run for distance and run further every time.
You could just pick a route and try to run further and further every time you try it. When I got closer to feeling comfortable with the distance, I mapped out a route on mapmyrun.com that was 3.1 miles. Then I would just run as much as I could and push myself farther each time and watched the time that it took me.
I think that anything where you are starting off just above your comfort level and increasing slowly each time would be effective.

As for other tips that I would pass along:
Make sure you have proper running shoes that work for YOUR feet.
Dont eat too much on the morning of the rece (my side ache almost killed me)
Have fun and good luck

Im doing my first 5k in 26 years thsi Saturday, Good luck on you run. think my knee is okay with this, if not I am seeing dr. monday anyway.