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5/15/13 9:39 A

After years of back problems, I found a program that not only got me moving again, but my back is so much better that I'm able to jog again after 12 years! I'm going to take it slow and relearn how to run with this program. It's the same program that I used years ago to start running. I registered for a 5k in July, and this program will end right before the race.

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5/11/13 8:56 A

Sounds like a good plan. Welcome back!

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5/11/13 12:56 A

finished week 1 walked a 1/2 marathon in /february and now I am moving up to running. I am so excited.
last year I did a running program and got so excited when my aerobic capacity progress that I doubled my running and injured my knee. this time I will follow the program exactly then move on to the 10K running plan.

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4/28/13 11:08 A

Oh boy does this bring back memories. I remember my abs being so, so sore when I first started. And my shoulders and arms too. Guess that came from the swinging of the arms while running.

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4/27/13 11:34 A

I think I am in the right topic area for this question.

What muscles does running work?

Before finding out about this training program I jogged yesterday for about 4 miles.....really only jogged about 1/4 to 1/2 of the time and walked the rest. Anyways my ENTIRE body is sore.....even my abs, of course my legs are the most sore which I expected but my abs? I wasn't expecting that.

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4/17/13 10:33 P

WTG EB!!
Personal Best are always great!!

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4/17/13 4:43 A

Congratulations on your achievement! Its a great feeling to finish, and one that will never leave you!

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4/15/13 3:01 P

ran walk my first 5k and i was 459/520 in the biggest loser 5k runwalk race in springfield, oregon my time was my personal best of 54:33 pace: 17:36. Funny when i went into this i just wanted to get under 60 mins that was my goal. At one point i saw the clock at the half way mark and thought it was my time but it was the time from the start of the race our time didn't start til we crossed the chip thingee. so in my eyes i still didn't know this so as i was finishing the race i saw i was still under 60 mins by half a minute i sprinted across the finish line and made it under their clock when my medal was being given i got extremely emotional because i had beat in my mind my challenge. My girlfriend went over to get the officials and came back and told me the results and again i started bawling because i knew it was my best AMAZING feeling. Right up there on how i felt with my Half. I am proud!

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4/15/13 1:31 P

Thanks EB and Suzette.

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4/1/13 1:28 P

Suzette i tried that and that didn't work so i just did the first and half week again then started filling out the times for the ones i had not cmpleted after wards. I'm almost done.

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4/1/13 1:23 P

I think the only way you can reset it is by leaving the group and then rejoining.

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4/1/13 11:56 A

The first time I started this I didn't complete it so I chose not to get my trophy... I'm ready to restart the program. But when I go to my interactive program page, my old calendar dates are there. I even went to my current week and set it as my first week. I clicked on day one and found today's date added some exercise. Saved it, and it still does not show my new date as day one. Am I don'g something wrong - how can I reset my running program?

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3/25/13 10:03 A

Go to the articles and videos session and look through there.

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3/25/13 9:02 A

I just joined the team a little bit ago. I started with the Week 2 program and last week felt great. The only problem I had was that I felt a little tight for the first run or so. Last night I tried Week 3 day 1 and toward the middle my groin on one side was really hurting. Not tired muscle hurting; like pain injury hurting.

I'm wondering if I'm approaching the warm up to each sesson correctly. My treadmill does a warm up and cool down for 5 minutes. Is there somewhere on this team or somewhere on SP where we can find out more information on how to properly get warmed up, stretched out, and prepared for one of these jogging/walking sessons?

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3/20/13 10:02 A

It doesn't reset it i tried to do that!!

on a good note last week i managed to walk jog two miles more jogging less walking i think i'm super excited!!!

Edited by: EBPOOKIE at: 3/20/2013 (10:03)

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3/19/13 3:49 P

LOPEYP, leave the team and then rejoin. Should reset it.

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3/12/13 10:28 A

I am up to between 1.5 to 2 mins but my problem is i do better on the road as far as mileage vs on the treadmill the mileage doesn't coincide with the fitness trail whichi i know is 2.2 miles which has hills etc i did that in 38 mins and walked jogged it which to me was huge i can't get 2.2 miles on the treadmill to save me it's more like 1.6 in 40 mins so what is the difference plus my ankle hurts on the treadmill vs. street or trail walk jogging. My foot doctor told me to buck up and deal with a little water (rain) and stay off the treadmill so i have been doing that but that has really peaked my curiosity on why there is a difference.

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3/12/13 9:22 A

Hi,
I had started the program last year and didn't finish. Is there anyway to reset it so it clears out the old dates?

Thanks.

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2/25/13 9:32 P

For now, don't worry about speed. Work on building your endurance to running. If you go to fast in the beginning, you will burn out. Go at a pace good for you!

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2/25/13 11:21 A

hi my name is Melanie and I had a couple questions. today was my first day on week 1. it seemed pretty good. the question is I am doing this on a treadmill, and I was wondering what speed is good for this and are we suppose to do a mile on the first day? I was able to do .86 miles in 20 min. I would walk at 2.4 and jog at 3.4 is this a pretty good start? should I try to up that next time? any suggestions would be appreciated. thanks melanie

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2/21/13 9:01 A

Thanks! I'll just keep truckin' then....

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2/21/13 8:25 A

There is no average time for a 5k for beginners. You go run your 5k and get a finishing time. That is YOUR time. Then, you improve from there.
As for form, you can read all the articles you want and if they don't work for you, they can cause injury. Yes there are certain things, like don't slouch, etc. but there is no right or wrong form either.
I ran *my* form for years. Then when I tried to change it due to reading an article, my running (and my body) fell apart. I went back to running my way and all was good again.
Do what is best for you.

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2/18/13 2:44 P

Yup, that's the worry...while I'm learning to do this, I'd like to do it right so no unlearning later! Maybe someone who knows can help both of us!

I'm starting Week 2 today...

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2/18/13 1:51 P

Okay, it seems I'm stuck at 58 minutes to run 5K and that's with 4 two minute stops along the way. I'm really frustrated, Ive been at this point for three weeks and no faster. My times about the same no matter what I do and still have sore legs, GEMLADYONE mentioned Good running form" Maybe that's whats keeping me from progressing?
Oh, and anyone out there know what is a average time for a beginning runner and first 5K should be? if there is such a thing? Even a guesstimate or where I should be? At this point I'm wondering if I should even run the 5K on March 3. Maybe I'm just not ready.

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2/15/13 7:48 P

I have a question....in some postings and other things I have read, folks refer to a "good running form." I just finished Week 1 and will be starting Week 2, and I have not a clue what is meant by this, I am wondering if I need to know (or care) what this is? Is there a form that I should be trying to keep (or attain)? Help please....Thanks in advance!

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2/15/13 6:26 P

You can do this!
You are awesome!!

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2/15/13 4:56 P

Okay that is what i am doing just was checking!!! I jsut want to be able to do it in 8 weeks will keep doing it this way!!

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2/15/13 4:54 P

No, not at this point. Your muscles recover on their rest days. Adding more running days will only fatigue your legs or cause a possible injury. You can cross train on days you do not run....aerobics, walking, weights, elliptical, swimming, yoga, etc are all good cross training....

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2/15/13 4:49 P

When you are are training it is 3 days a week but will it help if you add extras i feel like i have been at this for a while and should be able to jog more than a minute and half mind you i know i'm a big gal but heck. 3.5 mins 1.5 min jog is where i am at will it help to do it more often is my question. I have gotten over my treadmill fear so i'm doing 3 day but can bump it up i have a 5k in 8 weeks. i want to jog.

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2/15/13 3:29 P

We all have days like these. One run is great and the next 4 are horrible. You can't predict runs. Just keep getting out there.
As for one leg being tired and not the other....don't know.

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2/15/13 2:02 P

Okay, last Wednesdays run, I managed to run, very slow mind you, and with some fatigue, for three miles. But... I had to stop just about every mile to walk for about 2 minutes before starting again. It took me 58 minutes to do three miles, but I finished. So today I got out there and could not even do a half mile before I gave out with fatigue and soreness in my upper my (r) thigh? Just one leg though? Did I push it too much or what last time? My 5k's coming up soon, March 2 and I'm still feeling like this? What am I doing wrong?

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2/6/13 1:26 P

All you can do is manually enter it if its not there as a choice.

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2/6/13 7:09 A

HELP i'm doing the treadmill and tracking the different levels. in the middle of my work out i did 10 at 7% incline at 4mph but can't track it. the Tracker is just for 5,6,10 and 15% incline. How can i track it? May treadmill starts at 1% and goes up to 10%. i'm building up to 10 %. Can you help me

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2/1/13 6:27 P

Spark has some wonderful articles about in the Articles & Videos section about nutrition. You should check it out!!

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1/31/13 3:40 P

I am just starting out on the 5K challenge; any suggestions on conditioning between workouts? Also, I have been doing great on logging my food and have dropped a pound the first week. And suggestion what I should add to my pantry? I have a wicked sweet tooth!

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1/30/13 6:42 P

Some are more intense then others. Choose one that is right for you. If you need more weeks of walking, pick the one that will move you up slowly.
If you are doing one and it seems to hard, choose another. And vice versa, if it's too easy, move up.

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1/30/13 1:51 P

I have a question to anyone who can help answer it. There seems to be a lot of different C25K training schedules out there. Is anyone better than another? Or do the different run/walk times pretty much get you to the same level when you get to week 8?

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1/27/13 3:21 P

Don't worry about your speed right now. You are working to build your endurance to running. Just concentrate on that right now. You will get faster as time goes on :)

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1/27/13 2:53 P

Tks, Suezette, you were so right, I took a extra day off and tried it again, I got through it okay but decided to do a couple run/walks at week 5 just be comfortable at that pace. Now I am finally done with week 5!. Starting week 6 Tuesday. I actually tried to run farther today just to see how long I could keep it up. I ended up at a 4 min run/slow jog and 2 min walk. I did that 4 times total. I have never ran for 4 minutes straight in my life!. I know its not long at all, but to me it felt awesome!. Im still pretty slow though, that kind of worries me. But on to week 6 I go. And still have serious doubts about being ready March 2 for the 5K. I haven't registered yet. Still afraid Ill end up walking most of it.

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1/25/13 4:47 P

Not every run is good. You may have just had a bad day. Or you needed a bit longer to recover. Gels really aren't necessary unless you are running for more then an hour. Anything less then that, you are just adding calories. Take a break and then try again, slower if need be.

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1/24/13 8:31 A

Not sure what's going on with my body this week. I'm on week 5 day 2 of C25K and I literally could not run 2 minutes without my legs just stopping. I did week 5 day1 and although it was tuff, I finished it. Now I get out there to do day 2 and try it and I just gave out? My legs just felt like cement pulling me down, I don't know what I did or am doing wrong, maybe just a off day? It's really sinking my confidence and I'm afraid to even try it again today for fear that it will happen again. Never had a issue with energy like this. I've heard that some runners use energy Gels? anyone using them? I would love some input or recommendations.

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1/9/13 10:47 A

I went to go track for today. It still won't let me track either my first or second day (same message). And, yes, I have joined the training program itself.

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1/8/13 10:49 A

I'm on week 1 day 3 walking at 4 and running at 5 with no incline. when at the point that i increase the incline? I know doing it outside is different.

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1/7/13 8:51 P

Did you join the 5k Training plan or just this group? Go to the start page of this group, and click on the link for training plans in the description. It will take you to 4 groups. We are the last one. Click join this program.

If you did that and the message comes up, just try again tomorrow. Sometimes it just doesn't want to work for whatever reason.

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1/7/13 3:27 P

I'm trying to track today (week 1, day 1), but when I click the "Track Now" button, a pop up appears that says, "We cannot find the goal that you are trying to track."

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12/8/12 12:47 P

We sound a lot alike! I was overweight when I first started running. I also had reconstructive surgery on both feet about 10 years ago. I had bunions removed but at the same time, they also broke my toes and reset them since they were so crooked. They were painful surgeries but it was one of the best things I did.

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12/8/12 12:11 P

Suezette that is amazing. Well i'm overweight and have had feet surgeries on both for removal of heal bone spurs and was told that it would never happen 10 years ago i'm lighter now and am continuing on my pursue to do this. my husband is going to help me i hate walking by myself in the dark so he'll be my time tracker as i do this. I can't wait to get started tomorrow am!! I'm off to work. Hoping that this next half i do in May i can run/walk it this one has a time limit of 4 hrs so i'm trying to shave 30 to 40 mins off my time preferbably an hour but last summer my training got cut by six weeks because i couldn't cross train since i had gallbladder surgery. So i just walked to train for the half was rough but still did it. Great feeling i tell you!!!

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12/8/12 10:49 A

Way to go!! I walked a marathon in July and I will be the first to admit that walking a half marathon/marathon is so much harder then running one! You are on your feet moving for a much longer time!

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12/7/12 12:47 A

I walked my first half marathon on Sept. 25, 2012 and completed it in 4:20 pace 19:55 and i just signed up for another in the spring but i would love to jog/run my first 5k in April when i do the child abuse walk that i walk for my sister who's in heaven. This would be big for me!! So am going to try doing this!

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12/7/12 12:45 A

I walked my first half marathon on Sept. 25, 2012 and completed it in 4:20 pace 19:55 and i just signed up for another in the spring but i would love to jog/run my first 5k in April when i do the child abuse walk that i walk for my sister who's in heaven. This would be big for me!! So am going to try doing this!

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12/3/12 1:39 P

Fantastic! So happy to hear your arthritis is doing better!
Keep up the great work!!

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12/3/12 2:11 A

I just discovered that I can work out my speed using this www.123run.com/en/ I am now doing 14.46 km at a walk one minute run four for 5 times then walk 2 minutes run 3 minutes once then walk 2mins run 2mins then a final walk of 2 mins. for a total of 36mins. it worked out to be 7.43 km/h. I did it in a minute and a half faster than two days ago . So I am pretty pleased with my progress. However I am taking longer to get there that your weekly tracker. I twinged a ham string so stopped for a week adn then got back into it gently. I also find that I am better off taking two weeks per one week on your plan. As I am getting up there age wise and haven't run in over 23 years. (53 yrs as I have got arthritis. Sincec I have been on the 17 Day doiet and have done away with starch and gluten my arthritis is so much better.

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11/25/12 11:37 P

The C25k is a little more aggressive then this program but you can do it. Do whats best for you.
As for modifying the program, you can do that too. I would also add a couple weeks onto the end of this program if you are thinking of doing an 8k.

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11/21/12 4:15 A

I don't plan to start this 5K program before I finish my 30 Day Shred workout but completing C25K program was what motivated me to start my weight loss journey in the beginning. So I have 2 questions:

1. Is it ok if I use the 9 week C25K program instead of SP 5K? They have a cool podcast with music that tells you what to do exactly and I was thinking it would be much easier for me to follow that and my intention for signing up with this team instead of C25K team was for the benefit of getting expert help...

2.Our city marathon has 8K category and I want to enroll with that for the next year. Would ocmpleting this 5K program enable me to do that? Should I modify the program? If yes how? Please point me the right direction.

Thanks a lot!

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10/28/12 7:11 A

Years ago when I was really into running/jogging, I was told you should try to do a 15 min. mile. A 5K is approx. 3.2 miles so a good time to work towards would be @ 47 min. Like I said that's what I was told. But now my goal is to finish the 5K in an hour - later I'll try for the 15 min mile :) good luck!

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10/28/12 12:05 A

Jaime, since it's been 2.5 weeks. Try the last week you worked on first. If that seems to hard then drop back another week. Don't push it though, ease into it. If all goes well, then just back to where you were in the program. Basically, just listen to how your body feels. It will let you know if you need to drop back further or go ahead.

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10/27/12 10:23 A

Thank You, That really helps a lot.
Tracy

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10/27/12 5:48 A

I would just move my schedule around that day and use that as a cross training day. Just walk and enjoy the moment of the walk. as long as you continue the program and complete it what does it matter if you take an extra day! I feel that the experience of the walk will be an extra motivation to complete the program and will be a good stepping stone to join a 5k run after you have you are able to complete a 5k straight through.

Edited by: WITTYONEMJL at: 10/27/2012 (05:50)

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10/26/12 8:59 P

That's what I figured, but can I switch my workout days around that week and do my 5k training the first 25 minutes of the walk?
Tracy

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10/26/12 6:54 P

To Tracy: If its just a walk and you can walk the distance why not?

To Jamie: I had to take some time off due to my gout. I was on the 4th week. What I plan on doing and my advice to you would be to let the first 5 mins determine if I able to pick up where I left off or tune it back. If you was doing 2 mins walk and 3 mins of jogging and able to do that in the 1st 5 mins then continue on. If you could only do 2mins of jogging the go back to 3 mins of walking and 2 mins of jogging. If it goes to 1 min then restart the program and don't give up.

To CSTERLING: There are arm bands for cell phone so you dont have to you can use your cell phone for music or Apps without worrying about dropping it.

Edited by: WITTYONEMJL at: 10/26/2012 (19:00)

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10/26/12 4:51 P

Hi,
There is going to be a 3 mile Walk to End Alzheimer's walk- A - thon in my town on November 3rd 2012, I would like to join it but I was wondering if that is a wise thing to do while I m training for this 5k rookie running program? I am in the first week of this program and on the day of the Alzheimer's walk -A- thon I will only be in my second week.Is it okay to do this or should I join a walk - A - thon some other time? Also, if you think it's okay for me to do the walk - A - thon, I see that during that week I am suppose to be resting or cross training that day, can I switch the days around so that I can do my 5K training the first 25 min of the walk - A - thon ?

Tracy

Edited by: MRSSONGBIRD at: 10/26/2012 (17:39)

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10/25/12 8:57 A

I was working on the week 5 routine (Walk 2 min / Jog 3 min * 6)... but was sick and haven't done any running in about 2.5 weeks. Should I backtrack a bit in the program, or try and pick up where I left off?

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Posts: 336
10/22/12 11:33 P

I took SUEZETTE-414's cue and bought a GymBoss... and I also found that GymBoss has a free App that you can download to your smart phone so I'm using that until the real thing is delivered. So far I really like the App, I'd just rather not drop my phone on a run if I can help it.

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10/19/12 9:32 P

Treadmills are good but if you plan on doing any 5k races or such, it will be extremely helpful to run outside every now and then to get use to it.

current weight: 132.0

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SparkPoints: (2,132)
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Posts: 5
10/18/12 10:29 P

I just started this program today. I do have a question though. I am using a treadmill. should I be doing this training on a road? I know the inclines would definitely help with the training but I get shin splints every time I run outside. Any help would be beneficial.

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Posts: 206
10/15/12 3:30 P

Thanks everyone :)

current weight: 174.6

178 167.75 157.5 147.25

137

Posts: 2
10/15/12 3:28 P

Week 4 I developed shin splints. I iced down and took ibuprofen daily for a week. Started back behind schedule so ran on some of my off days. I developed shin splints again at the end of week 6. I talked to several runners that I know and they looked at my shoes and my feet, my gait and said I had the wrong shoes for my type of foot/gait. I did more research online and found a local store here in Chattanooga, TN, Fast Break Atheletics. They have a website http://www.fastbreakathletics.com/ Go to it and you can see how they size you up for the correct fit and shoe type. I am a neutral and I was running in random shoes that I bought at a box store that are for a overpronate foot. Basically, the other end of the spectrum from my foot.
Bottom line I have no pain now when I run and can feel that my body is more inline while running. I don't feel like I am going to twist an ankle and fall anymore.

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Posts: 109
10/15/12 9:38 A

Good Morning Jhust001!
I have suffered from shin pain before when I ran. I believe it has to do with two things. One is that the right sneaker to wear is the most important. The best place I think to get a good pair of running sneakers is at a running store. The sales people check your stride and give you a couple of sneakers to try on that they think will work best to have an even heal strike for your gait. Two if you went straight into the program with out walking for a good while first ( at least a month) I would recomend walking at a slow pace and gradually build up so that your leg muscle get use to the stress you are ready to run.

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10/9/12 8:50 A

I think I'm already going pretty slow... on average my times average 2.5 mph (with the walking and jogging together).

current weight: 174.6

178 167.75 157.5 147.25

137

SparkPoints: (120,479)
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Posts: 19,794
10/9/12 8:49 A

Slow down.

current weight: 132.0

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