C25k Group starting March 2020
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Hi Kezanian, welcome to the thread!
It's my first time doing C25K too, so it's not like I have a lot of experience that I can share. The one thing that, I think, helped me with my breathing when I started running was that I already had some previous endurance from walking.
If you only started walking recently, my advice is that you continue to walk those 5k at least a few times a week, until you feel comfortable walking briskly for, say, 30 or 40 minutes without losing your breath. You'll feel more at ease with running when you reach that point, I suspect.
Also, don't worry about speed - run as slowly as you need. You will have time to improve your speed later.
Even if you have to repeat some weeks of the program, even if that makes it go past your birthday, don't give up! What's important is that you reach your goal, whenever that happens. Best of luck!0 -
Hi Everyone - I have been weight lifting for 10 years yet due to covid I didn't have access to a gym for a few months now, working from home, snacking all the time ending up with about 15 to 20 lbs extra weight.
My wife and I started going for 5k walks to exercise a bit, I can't run, running for 1 minute leaves me out of breath and I have always been envious of people running long distances, a few colleagues of mine run marathons which made me look into programs that can help me reach my goal. Found C25k, started on Tuesday, today I did W1D2 I felt very exhausted after but I completed it, I still have doubts that I can do this but I'm determined to give it my best as a few days after week 8 is my 34th birthday, and running a 5k would be the best gift to myself. I'll keep you guys posted.
Welcome!
I just finished the program in May and I was like you, too. I've NEVER been a runner and have ZERO endurance, but I managed to not only get through the program but I'm still running 3 times a week! I'm pretty much running a 5K every time out now.
I was SUPER slow during the program, so don't worry about how fast you go its all about running for time. Just keep moving! I'm now working on my speed. For example, when I finished the program I did my 5K in 37:30. The other day I got it down to 34:50. That's still slow to a lot of other people!
Oh, and just so you can compare, I'm 50 years old! I wish I was 34!
One thing that helped me: if you need to repeat a day or a week, do it. Who cares? There's no prize for doing it straight through. I repeated days like 3 times. Repeat a whole week if you want. It's all about you! Just keep moving! And remember to take rest days in between.
Good luck! Have fun!0 -
Thanks @GummiMundi and @briscogun! Your replies were very helpful and encouraging!
On the first two days of week 1 i was running a bit too fast, and i took your advise and slowed it down a notch and the 3rd day i felt really good! i completed all 8 reps, i was really tired at the end, but not like the first two days.
This morning i did W2D1, I was really worried about this one, didn't think i could run 90sec x 6, but i did!!! i was really surprised of myself, and now i'm starting to believe more and more that this can be done.
You have some very solid timings there, when did you finish the program? for me, timing is of no concern right now, haha, just want to knock out that 5k beast!
I totally agree with you on the repetitions, it makes a lot of sense, if it's not perfect , i'll repeat the day or days until they are..
thanks for the help guys, i'll drop in with more updates every week or so.1 -
@Kezanian you're off to a great start!
I'm glad you're already feeling good about your progress, you're in the right mindset.
I haven't finished the program yet, I'm in the middle of week 6 and, at first, I didn't believe I could get so far. But here we are.
Fingers crossed, we can do this! 1 -
That first emoticon came out wrong, but I can't edit it. It was supposed to be a wide smile.0
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@GummiMundi no worries
Today was W3D2, finished it without issues, i can feel im getting better and i look forward to the next run in the schedule!
How was week 4 for you? 5 min feels like a long time haha1 -
@Kezanian yay for your progress! I was a bit scared of week 4, I admit! But everything turned out nicely, and I was able to go through that week without any issues.
I'm doing week 7 now and, much to my surprise, I'm really enjoying it. Mind you, I'm running slowly... but what matters is that I'm building stamina and, eventually, I'll be able to improve my speed.
Best of luck to you for week 4, you got this!
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@GummiMundi week 7!!! not much left to go, you're almost there! keep it up!
This morning to my surprise i passed W4D1, second 5 minute run was brutal but i did it! it felt so good!
best of luck to you as well 1 -
Way to go, @Kezanian ! It really is amazing how good it feels when finishing a run, especially when we're not sure if we can make it until the end, hehe!
Thanks so much for your well wishes! Here's to another successful week for both of us!
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@GummiMundi Definitely! i had my doubts at the beginning of the program, but this is DOABLE! W4D1 i barely finished the 2nd 5 min run, today W4D3 was a breeze i ran 7 min instead of 5 in the 2nd run!
For anyone wondering if this program works, IT DOES!!3 -
Week 9, here I go! 2
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@GummiMundi Definitely! i had my doubts at the beginning of the program, but this is DOABLE! W4D1 i barely finished the 2nd 5 min run, today W4D3 was a breeze i ran 7 min instead of 5 in the 2nd run!
For anyone wondering if this program works, IT DOES!!
yes I recommend it to a lot of folks. And now you are hooked on running and the endorphins..
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SummerSkier wrote: »@GummiMundi Definitely! i had my doubts at the beginning of the program, but this is DOABLE! W4D1 i barely finished the 2nd 5 min run, today W4D3 was a breeze i ran 7 min instead of 5 in the 2nd run!
For anyone wondering if this program works, IT DOES!!
yes I recommend it to a lot of folks. And now you are hooked on running and the endorphins..
Definitely hooked! today i did W5D3, ran 20 min straight for the first time in my life! it felt so good 😁0 -
SummerSkier wrote: »@GummiMundi Definitely! i had my doubts at the beginning of the program, but this is DOABLE! W4D1 i barely finished the 2nd 5 min run, today W4D3 was a breeze i ran 7 min instead of 5 in the 2nd run!
For anyone wondering if this program works, IT DOES!!
yes I recommend it to a lot of folks. And now you are hooked on running and the endorphins..
Definitely hooked! today i did W5D3, ran 20 min straight for the first time in my life! it felt so good 😁
Great job, @Kezanian ! You did the hardest part already, keep on running!
As for me, I'm happy to announce that... I did it! I finished C25K today! I intend to keep running 3 times a week, I enjoy it and I want to improve my distance (technically, while I do run for 30 minutes, it's been more like a C24K, ahahah!). 1 -
I've been using the c25k app to get in more cardio. Running has never been my thing. NEVER! So it's crazy that before, 90 seconds was a struggle and now I can jog for 20 minutes straight. Granted, it is the slowest jog ever. I start week 7 tomorrow and I am a bit nervous. I was running in my neighborhood for the first 5.5 weeks but I got tired of running around in circles. My neighborhood is small. And I was tired of the hills. I went to a park this past Friday for a change of scenery and thinking I was escaping the hills; Nope! The hills are worse at the park. I feel I could run faster if I had a flat path. and be a bit more motivated. The hills although I don't stop can be really discouraging. My breathing is horrible! But, I'm going to go out there again tomorrow for this 25 minute run and see how it goes. I think I will also listen to a podcast instead of music. I tend to count the songs which I don't think is helping on these longer runs.. compared to the 5 and 8 minute ones.2
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@Oneka5 I did all my running so far on a flat path, I don't think I'm ready for hills yet (maybe one day?), so kudos to you. What you're lacking on speed, you're probably gaining on stamina.
I've used NHS's podcast. While it's mostly music, it does include some instructions, tips and motivation that I found very useful and not intrusive at all.
Best of luck to week 7!1 -
Thanks @GummiMundi. I will check out that podcast. I hope I'm gaining something out of these hills. I think I found a path that looks flatter so I may give that a go whenever I make it to week 8
I did week 7 1 day 1 today. Started off really good on the first "lap", I surprised myself. But, going up one of the steeper hills a 2nd time around really took my breath away. I just could not get my breathing right at that point, once i made it up the hill i about past out. I had to stop for 1 minute at 22minutes before running the rest. We'll see if Wednesday is any better.1 -
@Oneka5 sometimes it's better to slow down a bit, you don't want to get too exhausted. It was wise to make that one minute stop to catch your breath, I'm sure.
I hope your next run goes smoothly! 0 -
You can download the podcast from here, if you're interested:
https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/0 -
Congrats @GummiMundi !!!! I got W7D1 next 2
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Finished today! felt so good!!2
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@Kezanian congratulations, well done! 0
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Way to go!!!!!0
