Couch to 5K Running Program (C25K)

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Week One

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  • hecanfly
    hecanfly Posts: 6
    i am jogging at the same speed as you. I started doing the program jogging at 5mph and my lungs burned like crazy (i am out of shape and asthmatic) so I cut it down and have gotten through week one but def scared of week 2. Do whatever speed feels comfortable. You don't want to injure yourself or make the program an impossible climb for you. Get the time down and then work on your speed. Go at your pace, not anyone elses!
  • Rydell86
    Rydell86 Posts: 27 Member
    I just did Week 1 Day 1 this afternoon and boy did it hurt! I got excrutiating pain shooting up the outside of my ankles - old netball injuries coming back to bite me I guess. I think I need to spend more time stretching before I start and see if that helps.

    Luckily being in Australia we've just come into summer, so it's pretty nice to go outside for a walk/jog. I'm looking at off-setting my C25K days with zumba. Then after Christmas I hope to get back into yoga. Just need to find a way to balance all my exercise out to help me. :-)
  • Malissas
    Malissas Posts: 64 Member
    I just want to say that I have graduated from week 1 :)

    I'm not aiming for speed, just completion!
    I figure it doesnt actually matter how slow or fast I go, if I can jog for 20 mins, I can jog eventually for an hour.

    I dont need to outrun a lion, I just need to learn to run.

    See you in week 2!
  • Adventuretown
    Adventuretown Posts: 120 Member
    As of last night, I have also graduated from week 1!!! I jogged at 4.6 MPH and it was doable.... I think I'll gradually add more speed as time goes on.
  • Biglovelovesme
    Biglovelovesme Posts: 133 Member
    Week one day three completed. Walked at 3.5 and jogged at 4 .7. I did as well as can be expected given that I have been a total slug for so long. Happy to find this thread and hope to make it to week two and see everyone there.
    :drinker:
  • emmab0902
    emmab0902 Posts: 2,338 Member
    I have tried this programme twice before and both times crashed out. The first time I think it was from expensive but wrong for me shoes, and the second time I possibly pushed too far too fast.

    I have just started it again from week one day one, and this time will stick to the programme and not be impatient. While I think my fitness could move me ahead faster, I am mindful of both previous attempts ending in buggered knees so need to stick to the pace as set.

    Also, this time I am doing it barefoot. Tonight was the first time I have run barefoot (as an adult!) and I have to say it felt really great!
  • soccer8s
    soccer8s Posts: 238 Member
    Just finished week 1 last week - starting week 2 tonight....

    W1D1 - walk 3.5, run 4.5 (ran for 90 and walked for 60 though....) not quite 2 miles
    W1D2 - walk 3.7, run 5.0 (ran for 90 and walked for 60) right at 2 miles
    W1D3 - walk 4.0, run 5.5 (ran for 90 and walked for 60) - for the first 1/2 and then back to 3.7 and 5.0 for the 2nd half - I think I did almost 2.3 miles this day...

    Excited to see what week 2 brings!
  • paeli
    paeli Posts: 295 Member
    Hey all! I have "attempted" C25K once before, I really only did one run before I gave up. That was before I changed my lifestyle entirely. So I'm back to do this for real this time.

    I decided on a whim to take on the treadmill last night, not officially following c25k but doing 90s walk 90s jog and did

    Walk: 4.0mph
    Run: 5.5 mph
    Distance: 2.2mi

    I felt I could push myself harder, but I don't want to overdo it. I'm excited to progress through C25K.

    Happy running everyone! :)
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