Couch to 5k

Your legs will get stronger don,t go too fast too soon stick to the programme and repeat weeks if necessary nothing says you have to finish it in a certain time scale. When I first started running the pain in my calfs nearly finished me off I had to really focus on stretching and leg strengthening doing sqauts and lunges etc. I found it very tempting to think I could run a bit further and then suffer the next day. Pain is to be expected but any swelling or excrutiating pain should not be ignored. Always a rest day between runs as well you will need it. Hope this helps.

I'm going super slow at it. Which may not be the *recommended* way of doing it, but I've repeated nearly all the weeks I've done. Sometimes repeated more than once or twice.

I've never jogged before in my life - and my breathing gets really quick and pant-like/eratic if I push past a certain point.

So I say - repeat the weeks as much as you need too. You'll probably need to if you're anything like me and just flat out haven't done anything like this before.

I can do a solid 3 minutes without feeling like I'm going to die now... Which is absolute and total progress for me - someone who couldn't go 30 seconds a few weeks ago.

I did the program starting January 1, Repeat weeks as needed. It seemed to me the first 4 weeks were the hardest. It does get easier & again do not be afraid to repeat a week. When I started I could not run across the street, but this past Saturday ran my first 5K & finished smack in the middle of the pack. I can not wait to sign up for another race.

I just started Monday..and I'm so slow! Walking at a 3.3 and jogging at a 3.5. On Tuesday I did a beginning Kettlebell workout that left me incredibly sore....way too many squats. I was a little nervous about jogging today but after I started it actually helped with the soreness...who knew???

Ive used this successfully for the 5k and 10K programs - it works! Its not about speed its about time. Don't worry about speed. I like doing it outside better than on a treadmill. If you find one week particularly hard its better to repeat it.

I completed C25K in August/September of last year. I remember on one of the weeks I had to keep doing it for an entire month before I was able to move on! It was a struggle what with being an asthmatic ex-smoker, but I did it and since then have done Warrior Dash, Pendleton 10k Mudrun and the Safari Park half marathon. I -love- it and I recommend the program to anyone looking to take up running. I had to learn how to breath, I had to learn that shoes are a GREAT investment (I am a hardcore penny pincher, this was a hard lesson to learn, but it was the best $80 I ever spent), and I had to learn when my body just didn't want to go anymore (I'm tired, I'm achy, this is boring) and when my body literally could not go anymore (literally vomiting after a 9 mile run due to poor hydration and bad breakfast).

If you keep with it, if you finish it, if you keep going... you will feel pride and amazement. You will learn that you're not always motivated and it's HARD to put on those shoes and get out the door but as long as you go, perseverance is more important. Anyone can do something when they're motivated but when you do something despite it being difficult, despite not wanting to and despite it being hard that's when you're at your best.

GO! PUSH! RUN!

I've been doing C25K for 4 weeks now. I did day 1 of week 4 today during lunch! WOW. It had two different running intervals 2/5min and 2/3 minute, and it looks like walking was minimal. I had to push myself in the last run, but I made it!

I usually do a week at least 3 times before moving on to the next week. I do not run fast, I pace myself and push towards the end a little faster. I focus on my breathing and endurance.

Good job on your progress. Your legs will get use to it! Trying putting more days in between your runs. For example instead of doing it every Monday, Wednesday and Friday maybe do it Sunday, Wednesday, Sunday, so you really do 2 a week and start your following week on a wednesday.

Add me if you like! I post my C25K on my exercise log and we can motivate each other!

do as others have suggested..there is NO SHAME at all in repeating a day or even a week as often as you like. yes, the legs will ache, so do warm up..I used to do about 10 minutes of jump rope then walk 5 minutes before starting. also, stretch when you finsih.

Most important of all, ENJOY c25k, and check out your heels from time to time..you might notice they are growing tiny wings :-)

Hi! I am in the middle of week five and cannot say enough amazing things about the program. I have never been a runner. I remember being so embarrassed when I had to run in middle school because I just couldn't do it! When I started week 1, I did struggle. Over time, I have slowly and surely improved. Today I ran 3 8 minute intervals with relative ease! And more than that, I'm really beginning to look forward to going to the track and using it as stress relief. My biggest tip (and the one I failed to take until recently) is take it slow! The program is not about going fast, but building endurance. Good luck, and I hope you enjoy it as much as I do!