Learn To Long Distance Run? Running To Lose Weight? W/ Chart

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  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    This is the same as C25k. If you have a smartphone you can download this as an app for free. I completed this program last Thursday, March 8th, and ran a 5k race on Saturday. It's definitely doable. Just take your time, don't get discouraged, and it's okay if you feel the need to repeat a week. Good luck to you :flowerforyou:

    Is it the same? Thank you soo much. I use my iPod for music, but I'm interested in the app... I'm just wonderng how they know when I should speed up/down? I have a Blackberry...? lol Thank you soo much!
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    If you want some motivation, I went from not being able to jog for more than 30 seconds in July of 2011, to running for 3h 39m (18.1 miles) non stop this last weekend. I followed the couch to 5 k, on days when I had lots of energy, I did the intervals twice in a row. then I did bridge to 10k, and just kept going forward.

    Make sure you have good shoes, good stretching, good diet.

    Have fun.

    I have Nike Airmaxs? Are those good? lol... Thanks for the inspiration!
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    Do you ever run outside? I really struggled on the C25K when I did it a few years ago when I was on the treadmill...I had in my mind all the numbers and I'd get frustrated with myself if I could't do it (i.e. I have to 'run' at 5.0 or 5.2)...I moved it outside and it took speed out of the equation since you don't know how fast your going, you are doing what you comfortably can....and I think as a beginning runner, the goal is to work up to the distance and then worry about the speed later. I understand inside might be the best now (weather wise) but I'd recommend hitting the street with an app that beeps for your timed walk breaks.

    I think the treadmill helps me stay honest... Now with that being said... I haven't tried the program outside. My goal is to eventually run the railtrails in my community. I can't wait too! I'm 208lbs... so running is a bit of a *****, but I love it.
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    Don't worry about speed at all now. Once you have the endurance for the distance, you can work on speed.

    I started with C25K in December 2010, walking at 3.5 and running at 5.0 mph. In about three months, I was running at 5.5 mph on the treadmill, but it was really hard. When I ran my first race, which was 4.5 miles and I had to throw in some walk intervals, I averaged a pace of 5.8 mph! So even though I had such a hard time running 5.5 on the treadmill, once I got outside and had some race day endorphins kicking in... I was able to go faster even with some walk-breaks.

    A week later, I ran my first 5k and averaged 6.2mph with no walking.

    A few months later, I ran five miles at a 9 minute mile pace, or 6.7 mph.

    I didn't race at all over the summer, but continued running outdoors in my hilly neighborhood. Hills are the devil, but they build speed.

    In October, I ran a 10k at 7 mph and a 5k at 7.5 mph, or an 8 minute mile. :smile:

    Then I got a stress fracture and had to take a break, but my first race since then is this weekend. I'm looking forward to seeing what I can do now. :smile:


    Well I bid you good luck! I can't wait to run at those speeds! It will be the time of my life! Thank you soo much for sharing. Now I think I will be a running beast... good going! lol ;-)
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    Currently on the Couch to 5K myself and finding it very do-able and am very happy with it!!!!

    Agreed!
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    Running for Beginners: Weight Loss Walk-Run
    http://www.womenshealthmag.com/fitness/weight-loss-program-walk-run

    Intermediate Running for Weight Loss: Running Program
    http://www.womenshealthmag.com/fitness/intermediate-running-weightloss-program

    Used these 6 week running for weight loss plans from Women's Health Mag when I first got off the couch. During the winter, after the beginners program (analogous to c25k), I combined other non-running high-intensity cardio programs with less frequent running until my pace improved, and the weather outside was better for running, then continued on with the program for intermediate runners.

    No cool charts, but provides an alternative for anyone looking to get off the couch faster.

    Well thank you for sharing! Maybe I'll mix it up on my days off from running!
  • sarge634
    sarge634 Posts: 42
    my hubby says you burn more calories when you run,my problem is i cant run even when i start jogging my knees get wobbly and my ankles get weak not to mention im gasping for air
  • sarscott
    sarscott Posts: 189 Member
    Re: speeds... In my opinion, anything faster than sitting on a couch is speedy! :)

    My sentiment exactly! I'm actually just finishing up C25k and have a 5k scheduled for a week and a half from now (terrified... but I won't die... even if I have to walk some). Anyways, my jogging is only at 3.5. Most people walk that fast... However, for me, a 300lb gal, I'm proud!

    Also, thanks, this really encouraged me :)
  • juicemoogan
    juicemoogan Posts: 994 Member
    I love charts! :)

    Try to run outside as much as you can, i find it way more motivating than inside on a treadmill. and you have scenery and fresh air.

    Running with a group or a friend also help to motivate you!

    :)

    good luck!!
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    my hubby says you burn more calories when you run,my problem is i cant run even when i start jogging my knees get wobbly and my ankles get weak not to mention im gasping for air

    My knees felt crappy today. I think it's because I didn't take break days... as it says. It's just easier for me to do it Monday-Thursday. lol! Although, I'm taking tomorrow off! ;-)
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    Re: speeds... In my opinion, anything faster than sitting on a couch is speedy! :)

    My sentiment exactly! I'm actually just finishing up C25k and have a 5k scheduled for a week and a half from now (terrified... but I won't die... even if I have to walk some). Anyways, my jogging is only at 3.5. Most people walk that fast... However, for me, a 300lb gal, I'm proud!

    Also, thanks, this really encouraged me :)

    You're welcome! I'm sooo proud of you! You've inspired me. There's times when I think... I will probably only gain speed/finish the chart in full after I lose weight, cause I'm 204-208lbs and this is a slim shot. Now I can tell those thoughts to suck it! You are my mantra! Thank you!!! I plan on signing up for the next 5k as soon as I'm fully running!
  • knowwhentoshutup
    knowwhentoshutup Posts: 318 Member
    I'm training for a half marathon on May 5, and find the app, imapmyrun really helpful when I train outside. If you have a smartphone with GPS, it tracks your route and pace. So nice.

    Also, my training plan has me doing crosstraining and strength training two days a week and running 3-4 days a week. I really like 30 Day Shred and the NFL Training Camp game for Wii. Both are similar, with simple moves I can do easily in my living room.

    Friend me if you like. I am using interval training, similar to your chart and the C25k. I average around 3.5 for walking and run around 4.5. Certainly not super fast, but maintainable. I'm up to 12 minutes running with walking in between for 2-5 minutes. My long run on Sunday was 7 miles in less than 90 minutes. :)
  • ObsessivelyObsessingObsessions
    ObsessivelyObsessingObsessions Posts: 116 Member
    I love charts! :)

    Try to run outside as much as you can, i find it way more motivating than inside on a treadmill. and you have scenery and fresh air.

    Running with a group or a friend also help to motivate you!

    :)

    good luck!!

    Our treadmills at work actually have a hill course that shows you running the 5k! So it's helpful.. My friends are distractions... all but one! lol
  • sarscott
    sarscott Posts: 189 Member
    Re: speeds... In my opinion, anything faster than sitting on a couch is speedy! :)

    My sentiment exactly! I'm actually just finishing up C25k and have a 5k scheduled for a week and a half from now (terrified... but I won't die... even if I have to walk some). Anyways, my jogging is only at 3.5. Most people walk that fast... However, for me, a 300lb gal, I'm proud!

    Also, thanks, this really encouraged me :)

    You're welcome! I'm sooo proud of you! You've inspired me. There's times when I think... I will probably only gain speed/finish the chart in full after I lose weight, cause I'm 204-208lbs and this is a slim shot. Now I can tell those thoughts to suck it! You are my mantra! Thank you!!! I plan on signing up for the next 5k as soon as I'm fully running!

    Haha. Glad I can encourage someone :) But yes, if I can do it at my size, you surely can! Granted, I know I will have to walk a little (I enjoy the treadmill more than outside... its easier for me at the moment, too), but I'm still glad I'm doing it. Google 5ks that are near you and are within a couple weeks of when you think you might finish the program. Even if you have to walk a little, then you will have the goal!

    If you need another friend or someone to check on ya... add me!
  • amandagardner1
    amandagardner1 Posts: 5
    this looks great! once you get a few weeks into the program the 5mph speed should seem to get easier. as a cross country runner I started off running 2 miles a day & now run 5 no problem. You need to listen to your legs, and if they need a slower day, take it! Your legs need a chance to recover, and make sure to stretch after your run. :)
  • purplechic
    purplechic Posts: 15 Member
    *snip*. You need to listen to your legs, and if they need a slower day, take it! Your legs need a chance to recover, and make sure to stretch after your run. :)

    This^^^ :). Your legs will thank you for the rest days! When I first started running, I took rest days alternate days (or go for a swim..) and I found that the difference between not having a rest day and having one is huge! My legs always feel better after a rest day and I tend to run a bit faster!

    I am so glad to hear that you are doing well with the running. Keep at it!
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