C25K questions

coachmj · July 2009

I was wondering if anyone had any thoughts on NON-runners becoming runners...I ran a mile, (jogged is more accurate!), 3-4 days a week for about 3 years *back in high school for cheerleading. I was never good at it and I always struggled to catch my breath. However, I began cycling this spring and I am now interested in running. I will begin the C25K tomorrow with the help of a podcast! I guess I'm looking for someone to tell me that they were never a runner and now they are and it's great..! So if that's you, I'm looking for inspiration:) Thanks!

Iceprincessk25 · July 2009

I had to run a 10k in one of my classes back when I was doing my BA and I was NOOOO runner AT ALL. I walked the mile in high school.

BUT.....with training (and this training pretty much took all semester) I was able to do it. I found out that I really did like running. I stopped when I got my boobs done and am looking to get back into it.

I found this training guideline online and I'm gonna give it a go to see how I do.

1. Week one: Walk for 6 minutes, then jog at an easy pace for 1 minute. Repeat 3 times. Aim for three sessions with that same sequence for week one.

2. Week two: Walk for 5 minutes, then jog for 2 minutes. Repeat 3 times. Aim to do three sessions in week two.

3. Week three: Walk for 3 minutes, then jog for 4 minutes. Repeat 4 times. Aim for four sessions in week three.

4. Week four: Walk for 2 minutes, then jog for 5 minutes. Repeat 4 times. Shoot for four of those sessions in week four.

5. Week five: Walk for 2 minutes, then jog for 8 minutes. Repeat 3 times. Do four of those sessions in week five.

6. Week six: Walk for 2 minutes, then jog for 9 minutes. Repeat 3 times. Try to do four sessions for week six.

7. Week seven: Walk for 1 minute, then jog for 11 minutes. Repeat 3 times. Do four sessions this week.

8. Week eight: Congratulations on making it to week eight! For your first run this week, try walking for 5 minutes to begin and end the workout, and run for 20 minutes in between. By the end of the week, try to run for 30 minutes without stopping.

Aim to run for 30 minutes four times a week, and you'll notice that your stamina and fitness will continue to improve. Soon you'll be ready to run your first 5K!

coachmj · July 2009

Thanks! Maybe there's hope for me after all!

Lookgreat · July 2009

Real good way to increase stamina. What a interesting way to build up & burn more cals- thanks iceprincess - will try it out.

Iceprincessk25 · July 2009

No problem! I think it sounds pretty manageable so I will for sure start it on Monday.

omid990 · July 2009

i'm on week 5 of the couch to 5k.

let me start out by saying, i'm not a runner. AT ALL. i absolutely loathe running and before i started, i could hardly jog 5 minutes without dying.

at this point, while running is not my favorite thing, i'm able to keep up with the program. every week i look that the plan, go "i'll never be able to do that" yet sure enough, i manage to do it. i doubt i'll ever like running but i keep doing it because its a fantastic exercise that burns tons of calories while working out the entire body.

cmoore0102 · July 2009

Thanks for these suggestions. I just got a treadmill last night (yay!!) because I LOATHE running outside, mainly out of embarrassment. I got on it this morning and could barely do a mile in 12 minutes. I used to run 3 miles almost every day 2 years ago, so it was really upsetting. I'll try out these programs starting tomorrow morning! Thanks for motivation, with 60+ lbs to lose, I need every bit I can get!

coachmj · July 2009

Thank you for that! It really helps to hear from others who weren't runners or past-runners when they began the C25K! Running is not fun for me...although I have hopes of it becoming at least somewhat enjoyable! Thanks again for sharing!

EllieAmancy · July 2009

Hey coachmj, I started the C25K in August last year and stuck with it... Almost a year later, I'm still running, usually about 25-30 minutes, 2-3 times a week. Sometimes it's easy, sometimes it's harder, but I know I can do it and even if I don't feel like it when I start out, I'M ALWAYS HAPPY I DID IT when I'm done! :happy: The buzz you get from a run is so addictive! lol

And for background, I have always HATED running with a passion and I have always been HORRIBLE at it. But the C25K is so do-able, it's just great! I wholeheartedly recommend it. You will learn new things about yourself and you will have such a sense of accomplishment and pride in yourself, not to mention be healthier! GO YOU!! :flowerforyou:

mindi_lou · July 2009

I, too, was never a runner. I did a C25K program in February. I have ran 2 5Ks since May, have one coming up on Saturday, and another one the middle of August. I was a horrible runner and when I first started I hated it. I have to say it grew on me. The weight loss probably has been helpful for sticking with it. For me, having 5k races to train for has also kept me with it. You can do it!

kianaj · July 2009

Great suggestion, we have a walk-to-run program in the Air Force. Same concept, but that mumbo jumbo I don't understand. Great way to break it down and it does work!!

LandBsdotingchauffeur · July 2009

I, too, am a c25k graduate. I started last may (a year ago) and have successfully lost 52 pounds with running and keeping track of what I put in my mouth. I hated running but now look forward to it--and like another person said, it helps to see results. I've done a few 5ks in the past year and finished a half marathon this past May. So give it a try! I never thought I'd like it, or finish it for that matter and now I love running!!!

Good luck

coachmj · July 2009

Thanks to everyone! The suggestions, stories and inspirational comments are just what I need! I can't wait to start today! 1 more question: do you suggest taking a day off in between training? Thanks in advance!

Meg

coachmj · July 2009

Also wondering if anyone is starting this program today?

Iceprincessk25 · July 2009

I plan on going to the gym and doing week 1 of the online guidelines. I'm sure that will be no problem.

SatelliteCrush80 · July 2009

I was never a runner before, but I finished C25K on May 16 of this year...and I loved it. Ran my first 5K on June 28, and I am currently training for the Baltimore Half Marathon in October. I'm not very fast, and probably never will be...but that's not why I do it. I just love running for the sake of running.

I definitely recommend it to other people...even if you don't ever just love to run, that feeling of accomplishment when you finish is like a drug. :bigsmile:

Having a race to train for is a great motivation tool, so you may want to look for a 5k to run in the fall.

Good luck!

katkat · July 2009

Love your quote Run like you stole something.

I have been doing a little jogging when I take my dog out for a walk daily. But we have large hills so I run on the flat parts. Still waiting for the weight to drop off!

XFitMojoMom · July 2009

Also curious about the 5 minute warm up when you start this program. Does the warm up count toward the 20 minutes or should you be doing the intervals for 20 minutes for a total with warm up, of 25 minutes?

Jodilean · July 2009

While reading this thread I googled C25K, and decided I'm going to try it. I'm not in very good shape and have a lot of weight to lose, but even if I have to double the time the program takes, I think it will work for me. Thanks for this thread!

Created by MyFitnessPal.com - Calorie Counter

maddiebabe · July 2009

so I started week two today and I was wondering if anyone had any suggestions for calves. I was running and they were KILLING me. They felt stiff and i couldnt even finish all 90 seconds before they were really hurting. Is it because I havent ran since Thursday of last week? Im so confused. I dont like giving up but it was really really difficult! I would love some suggestions

amie1004 · July 2009

Maddie - My legs started hurting pretty bad during week 2 as well....I found that I HAVE to stretch after I am done each day....it helped a lot! One that I do that I read about is sitting down and tracing each letter of the alphabet with each foot to help stretch out your lower leg. Also, the typical calf stretches that one does help also.

I think that it hurts more for me, and is just harder in general, if I take too many days off....helps get me out there when I don't want to go

fanta014 · July 2009

I had pain in my calves as well during weeks 3 and 4, or something like that. However, I got over it by starting to strech properly. Nowadays I always stretch a little after the warm-up (calves, thighs.. just quickly - I stop the podcast while I do this so that it won't be cheating

). After a jog I stretch as well.

Finished Week 7 today, only two more weeks to go!

maddiebabe · July 2009

Wow, thats awesome on week 7! Im so jealous

I will try the stretches tomorrow. I am trying to go every other day now but should I do it more often like 2 on, 1 day off? is that better? Thanks for the suggestions guys, they are totally appreciated!!

cheers

pettmybunny · July 2009

Also curious about the 5 minute warm up when you start this program. Does the warm up count toward the 20 minutes or should you be doing the intervals for 20 minutes for a total with warm up, of 25 minutes?

It's actually about a half hour work out... 5 minute warm up, about 20 minutes or so intervals, 5 minute cool down walk.

bethrs · July 2009

I'm not done, but I"m working through the C25k and I agree with what everyone else has said. Never ran in my life, I really like it now. It certainly gives a sense of accomplishment. I take a day or so off in between. The podcast I listen to suggests 3 days each week, so usually I go Monday, Thursday and Saturday. So far those two days off between Mon and Thurs haven't had any negative consequences for me. :flowerforyou:

XFitMojoMom · July 2009

Also curious about the 5 minute warm up when you start this program. Does the warm up count toward the 20 minutes or should you be doing the intervals for 20 minutes for a total with warm up, of 25 minutes?

It's actually about a half hour work out... 5 minute warm up, about 20 minutes or so intervals, 5 minute cool down walk.

That's what I figured, why doesn't it explain that on cool runnings? Well, yesterday I did the 20 minutes and finally found that slight burn I was looking for. I only did 90 second cool down though. I was rushing as I had to go pick up my kids at school and shower beforehand.

I'm doing it every other day so Monday - Wed - Fri- Sun-Tues... you get it.
What pace are most beginners running at? I'm walking at 3.7-4.0 /// jogging between 5.5-5.7

annaliza · July 2009

Also curious about the 5 minute warm up when you start this program. Does the warm up count toward the 20 minutes or should you be doing the intervals for 20 minutes for a total with warm up, of 25 minutes?

I don't include my 5 minute warmup on my workout but I do include my 5 min cool down because I also do strength training right after my run since my muscles are warmed already.

I was never a runner. I was the kind of kid that would skip on track days at school so I didn't have to run lol. I couldn't run one lap around the track without breathing heavy and feeling like I was dying.

Several years ago I started walking and walked for years. Mostly 3-5 miles at a time. I would jog in intervals, too, during my walks. When I first started walking, I told my husband that someday I want to run because I was never able to do it before. That was my goal.

5 years later and I'm just now a newbie runner. My first 5k is in August. I can run 5k without stopping and my time keeps improving with each run (well, at least on my good days lol). But, I have FINALLY accomplished my goal. I consider myself a runner and I love it! The endorphins have me hooked!

For those of you who want inspiration and advice, join us at the MFP Runners Club! There are all kinds of runners...from newbie to marathon runners who have lots of great advice.

Good luck to you! :flowerforyou:

AwMyLoLo · July 2009

I completed week 1 last week and plan to repeat this week. (I have been sick all week) I included the 5 minute warm up in the 20 minutes, but agree that the 20 minutes should probably be just the walk/jog intervals. So, I plan to do week 1 for 2 more days, then start on week 2. My warm up is at about 4.3mph, same with the walking part, and my jogs are 6.7 - 7.0 mph. I find that speed actually easier than a slower jog...

C25K questions

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