Couch to 5k

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  • Missouristar49
    Missouristar49 Posts: 1
    I'm on Week 3 Day 2. So far I haven't had too much trouble keeping up, but will probably repeat this week at least once or twice. I'm 62 years old and have been sedentary all my life, so am taking it easy. I have been walking a lot for the last year or so. I'm so encouraged by those who have completed this program! Can't wait to sign up for my first 5k.
  • shabbychick81
    shabbychick81 Posts: 168 Member
    my husband and i are doing our first one too
    in october
    Thanks for all the great comments. As a former football player and body builder I'm used to short bursts. the longest I've ever run is 100 yds. It seems as soon as I hit that threshold my ankles tighten up and it feels like my feet are flopping around. It flattens out my landing and jars my whole body. Im sure the strength will come but its rough right now. As soon as I'm done with the run its gone.

    Ive been doing the run 3 times a week and walking on my lunch at work everyday about 3/4 mile. I wouldnt think the walk is overkill but maybe it is.

    I have a 5k scheduled for mid-October so I am encouraged by your results. Im not looking to win the first one but to finish without stopping.

    Good luck to all and keep feeding the updates.
  • lyttlewon
    lyttlewon Posts: 1,118 Member
    The goal is not to run FAST. This is the hardest thing to remember. I started week 4 this week and was running so slow I could have walked faster. The point is to condition yourself. If you don't do this you will burn out too soon.
  • januadiaboli
    januadiaboli Posts: 117 Member
    Glad to hear that I'm not the only one who's had to repeat a week. Between family, work, and other commitments, the last couple of weeks have been crazy, so this is my third week on week 1. Can't wait for Monday so I can say I've moved on to week two!
  • Cheeta_HH
    Cheeta_HH Posts: 489 Member
    Hang in there! It sounds like you are off to a good start! I agree with other posters- repeat if you need to! It took me from Halloween to New Year's to complete. I've tried running in the past and could never do it, but C25K worked. There were a couple days that I repeated 5 times because it was so difficult. Then, at some point, it just all fell into place. I've been running regularly ever since, and I'm amazed by how much stronger I am now. And faster. (Not fast, by any means, but a few minutes faster per minute than when I started.)

    Keep doing what you are doing, and good luck! There is a Couch to 5K group on here that you should check out if you haven't already. I found it motivating as I was going through the program.
  • waldo56
    waldo56 Posts: 1,861 Member
    I actually did a similar program at a pretty high speed (not realizing any better), 6.0 mph on the treadmill. As I got toward the end I tried running outside and realized I could just go and go and go, of course slower though (<5.5 mph). I jumped head a couple weeks toward the end and finished when I dropped the speed on the treadmill to 5.5 mph.

    I did it on a treadmill, which the C25K program really isn't ideal for. Instead I made my own where I always went at least 5K walking+running, each week I added 0.25 mile to the total running distance (toward the end I was actually going a lot further than 5K due to the walking). How the running was split up and the walking interval length was totally up to me, figuring out the scheme for the day kept me interested.

    I finished last Dec. Today I'm running about 26:00 flat in the 5K outside on a very hilly course. I could probably run it in 25:00 or less on a treadmill. I love the distance because once you get used to it its nothing, you can concentrate on running fast instead of finishing.
  • thatblueyedchic
    thatblueyedchic Posts: 128 Member
    I'm in week 2 and this is my second time with the program. Last time, I was in week 6 and was thrown off when I started grad school.

    This time around I'm having a much easier time. I can run further and faster, and I think a lot of it is because of three things:

    1. Get good shoes. Invest in some running shoes with the right kind of support. They say that arches in running shoes only last about 6 months, so if you are running in shoes that are several years old, you are not doing yourself any favors. Running is hard on the body, so give yourself the right cushion.

    2. Read up on running form. I used to be very tense when I ran, and would continually look at the ground. BAD BAD BAD Read up on how to run with good form and look straight ahead.

    3. Learn to control your breathing. Shallow, quick breathing can cut your run short.
  • PMPB7
    PMPB7 Posts: 43 Member
    You are doing great. I would not think that the walks are harming your stride, but you know your body. I use to be a huge runner from about age 13 to 25, then just stopped when I got married and had kids.

    I am with you, I just want to finish one again without stopping.
  • realrayne10
    realrayne10 Posts: 388 Member
    I was never a runner growing up, in fact I avoided it like the plague. I was all legs and so awkward that my own mother used to make fun of the way I ran.

    Anyway, I finished the C25K program in December and have since completed 12 races: 9 5K, 1 4.2 Mile and 2 10K - all with ZERO walking. I am now training for a Half Marathon in October. I am not a fast runner, but I can get to the finish line without stopping.

    Good luck!
  • yogibella
    yogibella Posts: 321 Member
    First off, congrats on starting the program!

    I have never, ever, been a runner and I'm loving the program. Every week has been a challenge but always surprised to see the progress! I'm doing the distance, outside on the trails and it's been great. I'm on Week 5 with the big 20min run coming up later this week...eek!! Stretch well and do a proper warm-up/cool down. It seems to make quite a difference:)

    I joined this C25K group: http://www.myfitnesspal.com/groups/home/4064-c25k-friends
    (I'm sure there are several out there)

    good luck! :flowerforyou:
  • souper71
    souper71 Posts: 21
    Week 1 Day 2 (2) - Great run this morning. My breathing was ok and it finally feels like my ankles are loosening up. Im feeling really good about thsi.
  • going2befit4ever
    going2befit4ever Posts: 225 Member
    tried a while ago and had to quit due to pain but after reading this thread in the middle of the night decided to do the program again starting today--new life plan don't put it off if its worth doing then do it now so we'll see how i do this time
  • edieness
    edieness Posts: 9
    I love the program. I just finished it a few weeks ago and as previously mentioned I was only running 2.5 miles in 30 mins. The good news is that after some work I can do a 5k in 36 mins.

    Notes:
    I was never a runner before starting the c25k program.
    when I finished I felt like a super hero.
    When I started I was running to fast at 7 miles per hour.... crazy. So I broke it down to a jog and it was a lot easier.
    Last week I ran 3.5 miles and that also made me feel like super hero. LOL
    My sister is a runner (by a few years) and she is a good support system - find a buddy.
    Music makes everything easier. When I run without it, the run is harder.
    The treadmill is easier than running outside, run outside it's not as boring and you feel stronger after.
    Put a goal in front of you. I signed up for my first 5k before I could finish... that kept me with it until I got addicted.
    Treat your body right, take breaks as needed - when I first started I would only run every other day.
    I can run one mile in 8.5 mins but as miles are added I get slower. Each day I add a little distance to my current speed, hoping that one day I can do all my miles at that speed.
    Once you are finished you will feel awesome.
    I was never ambitous before this, now I am considering running a 10k in Aug, and a half marathon in Oct.
    My sister says if you can run for 5 mins than you can run all day... LOL I am starting to believe her.
    Stick with it, the rewards are awesome.
  • edieness
    edieness Posts: 9
    PS if you have a dog, start the dog on the program with you. My mistake was attempting to start my dog in the middle of the program. Needless to say after 10 mins she sat down and wouldn't move. So now my dog is currently doing the c25k program and she really likes it. :)
  • blaquebutterfly75
    blaquebutterfly75 Posts: 136 Member
    I absolutely love this program. I used it in 2010 and from there on started running 5Ks, then 10Ks, and completed my first half marathon this past April. I'm training for a sprint triathlon now and another half marathon in November. I owe it all to Couch to 5K.
  • edieness
    edieness Posts: 9
    I absolutely love this program. I used it in 2010 and from there on started running 5Ks, then 10Ks, and completed my first half marathon this past April. I'm training for a sprint triathlon now and another half marathon in November. I owe it all to Couch to 5K.

    That's awesome!
  • amandal00
    amandal00 Posts: 59 Member
    Good luck to all of you!! C25K is amazing! I completed the program last May and just signed up for my first half marathon. You can do this!! :)
  • chrystee
    chrystee Posts: 295 Member
    Like everyone else said.. repeat weeks if needed. That is what my running group is doing.. and also.. start a running group! So much easier to stay motivated!!
  • souper71
    souper71 Posts: 21
    Starting Week 2 tomorrow!!!
  • boys4girls1
    boys4girls1 Posts: 27
    Hello everyone. Ive just recently started a "Couch to 5k" program. I could use some motivation to help me through it. Please share your successes and your progress.
    That is so funny. I was just going to post the same thing..I am going to start it tomorrow..Feel free to add me as a friend, and we can help each other out...Good luck......As for me...I haven't run in 30 years.......
  • souper71
    souper71 Posts: 21
    Good luck boys4girls1!!! I just finished my first day of week 2.
  • souper71
    souper71 Posts: 21
    W2D2 - Todays run was agony!!! Tried some new shoes designed for running and it definitely used muscles I hadnt previously used. I think its because it forces a different landing pattern. Anyways, if day 3 goes well I will move on. If not I will be repeating week 2.
  • aemoomoo
    aemoomoo Posts: 70 Member
    My dog and I started the program last week too...it's hard on both of us!
  • souper71
    souper71 Posts: 21
    Well welcome to the program!!! I cant take my dog on my runs. Hes part beagle so hes got to sniff everything. Drives me nuts.

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