Couch to 5k

Good for you for starting this program! I coached a number of women through this and found it to be an excellent pace to progress. Don't worry about having to repeat a week more than once. The most important thing is to remain consistent and commit. Do you listen to music while you run? It really helps.

I did it last spring...2 years into my fitness regime. I had quit smoking and felt it was time to do it.

I was nervous at first but didn't find it an issue....might have been my walking and weight lifting prior to even starting it.

I ran my first full 5k (stopped 2x after hills) on Week 7...continued to run 5ks all summer 3x a week.

Suggestions...hmmm...go slow repeat days as necessary and create a running play list.

Learn how to breath properly, get good shoes and something you are comfortable in. I run on a trail (old railway bed) which is great as I never have impact pain.

I am about 5 weeks in but have found myself pushing a little further each time; for example, rather than running 1/4 and 1/2 mile segments, I am throwing in 1 mile segments. But at the beginning, it was all I could do to run for 60 or 90 seconds or whatever. I think one thing that has helped me is expanding my aerobic capacity by doing an elliptical or arc trainer 4-5 times a week. The most challenging part was the impact on my body, especially my shins, so I started running on turf and asphalt, and I have been adding in pavement so I am more comfortable running on a sidewalk now. I also lost 25 lbs before starting, which has been helpful for the impact stress on my shins, particularly, but that is not necessary as long as you are careful. If I were starting this before losing weight via lots of exercise, I would probably be repeating weeks. My mile is like the most shameful time in the world...12 minutes just tenaciously plugging along, but it's a big step for me, and I am sure I will get faster. What I really like about the program is, it is challenging, but it also limits you to just 20 minutes of running, and it helps prevent you from overdoing it. Rather than beating yourself up that you can only run 60 seconds, it changes your outlook to, "I am only running 60 seconds to care for and strengthen my body."

I'm on week 5 right now! Doing a treadmill version. I was not a total couch potato, so I started at week 4 day 1, which was more my level.

So far, it hasn't been a challenge except for my last run, which was run 8 minutes, walk 5 minutes, run 8 more minutes. That one was rough, but it may be because I was just tired and not in the mood to do it. I think it always goes better if I'm pumped up and mentally ready for it beforehand.

I still haven't gotten the full 5k in 30 minutes, but that's expected, since I'm only at week 5. Right now I'm getting about 2.1 miles in 30 minutes. Before beginning C25K, I could job about an 11 minute mile, but couldn't do any more than that, so I think it's building endurance by forcing me to walk every now and then.

Good luck! I hope we both survive.

I did week 4 day 2 today. It feels great to be able to run for five-minute stretches. Looking forward to more challenging weeks! I hear week 5 day 3 is a doozy.

Thanks for the link rnurse82! I also just found a Daily Check-In to help keep me accountable.
http://community.myfitnesspal.com/en/discussion/970137/daily-check-in-thread/p1

I finished last week, in that I hit the 30 minute goal a few days before my 61st birthday, but only about 2 miles in that time. Whenever I get tired, I slow down,as stated above. It depends a lot on your current fitness level. I thought I'd make it only half way through before my body complained with too many aches & pains and would have to repeat every week at least twice. I've not had any pain or other problems at all. I actually extended most of my workouts by adding one more 5 minute segment to the end and didn't need the entire 8 weeks to accomplish the time goal. Now I will keep adding 2-3 minutes a week to get up to 40 minutes, then try upping the pace gradually until I get to 5K. It's not as hard doing the time jump in week 5 as you think it will be. I was surprized! The cardio ability improved really quickly for me. If possible, do the first few longer runs with someone else. Good luck everyone. If I can do it, anyone can!!

PS I suggest being able to walk 45-60 minutes at a fairly quick pace before you try to run.

I started this program a bunch of times over the past 4-5 years. The furthest I got was week 6 and then I did a color run right around Christmas but fell off after that and never finished. That was the closest I got. And I really really want to finish and be able to run a full 5k!!
I'm on week 2 right now (just finished day 2 yesterday). Feel free to add me

I just finished the program last night Since I could already run 1.5 miles, a coworker suggested I try starting with Week 4, which I did. The first workout kicked my butt, but I kept at it. I only had to repeat Week 7, Day 1, since for some reason the body quit on me at the 19-minute mark (dizziness, and muscles gave out). I pushed my way to 30 min last night and was ecstatic about it; you will be, too! One thing that definitely helped was an app called "Rock My Run". I chose a 150 bpm "station" and used that to help me keep pace. My first "real" 5k race is in July, but I've been considering running for a couple months, so figured why not start now? Keep at it and you'll be surprised at how much you'll accomplish!!!!

I just finished my week 3 day 1 run! Boy 2.5 minutes seems a lot longer than 1.5! But I did it and it felt great. Just keep going!