Started C25K today- any tips?

I did it. My advice is to run slower if you need to. I was trying to run a 8 min per mile pace all the time, but I quickly hit a wall around week 4. Once I slowed down to a 10-11 min mile pace, I finished the program and lost 30lbs in the process. I was running 5k twice a week after the program for a while and dropped another 20lbs, but started lifting weight heavy and stopped the running to help gain some muscule.

allother94 wrote: »

I did it. My advice is to run slower if you need to. I was trying to run a 8 min per mile pace all the time, but I quickly hit a wall around week 4. Once I slowed down to a 10-11 min mile pace, I finished the program and lost 30lbs in the process. I was running 5k twice a week after the program for a while and dropped another 20lbs, but started lifting weight heavy and stopped the running to help gain some muscule.

I can only agree: go slower if needed.
I started waaaaaaaaaaaaaaaaay slower than the poster above. I started around 6.5kph (15 minute mile), when still obese. At that speed I could run for a fairly long time without my shins and calves killing me, while running just a bit quicker would 'kill' me very quickly.
Two years later and I can run for an hour or more without any problems (11-12minute miles) and quicker for shorter distances.

I agree with the above, go slow, really slow. It should feel like a slow jog, not a sprint. If you have trouble with a session or a week, repeat it if you need to. That said, trust the plan. There is a point around week 4 or 5 where there is a big increase in time/distance spent running. It is really intimidating. I didn't think I could do it, so I split the distance in two. The next session, I did the full distance without any problem. By increasing the time you run, you gain confidence in your ability to do more than you once thought possible. It is a good feeling. The plan I followed had the option to run either by time (10 minutes) or distance (one mile) in the later weeks. I chose the one that had me running the longest. Don't think that that means you have to run 10 minute miles. I tried and couldn't do it and felt like a failure until it was explained to me that the plan was either/or, not both.

+1 go slower than you think you need to. Endurance comes first, speed comes later.

Also +1 you will need to repeat a day or week at some point, and that is OK. If you don't finish a workout, or if you *do* finish but barely, do that one again until you finish it with confidence. If you get to the end of your cooldown (or the start of your cooldown!) and need to collapse into a chair for a few minutes, repeat that week until you don't need to do that anymore.

I also just picked C25K up again, finished W2D1 this morning (in the rain, even!). I've spent the past year and change rebuilding my cardiovascular fitness by walking, so I have a very strong base to build on for running. I also did a lot of lower-body-focused resistance training, not in preparation for starting to run again, I had a different goal I was working towards, but it probably has helped. This is probably my 4th attempt at the program, and it's the first time I've finished workouts and been able to just keep going about my business right after. Breathing normally and HR back to normal resting range immediately, even after coming up the stairs to my 2nd-floor apartment, which is an incredible change of pace from when I would be winded and heart pounding *just* coming up those stairs, without the half-hour of walking and jogging before that.

Take it slow and ease into it. Don't wanna over do it and get frustrated with an injury

Echoing a lot of the comments above. I've done the program like 3 or more times now and here's what I've gleaned:

• Go slow. It's about completing the segments NOT how fast you complete them. No prizes for speed.
• Give yourself permission to fail. You will probably need to repeat days if not whole weeks. It's ok. That's pretty normal. Just keep trying, you'll get there.
• Warm up before and do stretching afterwards. Key to NOT getting hurt.
• Do NOT run on consecutive days. Take the required rest days between runs.
• Find good music or a podcast to listen to. Really helps once you get to the longer segments/runs.
• Get good shoes! Get fitted at a running store if you can. This will save your legs/knees/feet.

It's very fun to see how quickly your body will progress through the weeks! Good luck!

I agree with all above. Take your time to get through the workout sequence, repeat workouts as much as needed, shoot for a slow pace.

I did it when I was about 55 and now I'm 60. I stayed with several of the workouts until they became comfortable. Even when I could run the full 5k, went back to the later workouts to increase speed. It took nearly a year before I felt comfortable for the whole 5k even at 10min/mi. Now, I can go for as much as 6mi without a problem (still at 9-10min/mi) and I have done one half-marathon. My best 5ks have been at an 8:30min/mi pace. (Not bad for a dino.)

I have to say that I was surprised by how long it took to build up to it, since I exercised regularly on bicycle, elliptical, rollerblading, and swimming. Running is a whole different thing!