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3/31/13 8:38 P

Ｗｅｅｋ　ｏｎｅ　ａｎｄ　Ｄａｙ　１　ｏｆ　Ｗｅｅｋ　２　ｄｏｎｅ！　Ｌｅｔ’ｓ　ｓｅｅ　ｉｆ　Ｉ　ｃａｎ　ｋｅｅｐ　ｔｈｉｓ　ｕｐ！

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3/12/13 3:10 P

Congratulations.

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3/11/13 6:47 P

I just completed week 7 day 1 of c25k! That's 20 minutes of running, then walk, then 5 min of running, and then I added a few extra minutes of running at the end. I'm so proud of myself! 20 min is still a long time to run, but it is possible!

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3/3/13 6:17 A

Hello, all!

I am on Week 4 Day 3 - to be done today on treadmill. Jogging for 5 minutes is an accomplishment for me!

I really don't like running but my goal of doing a 5k in late spring is keeping me focused,

Good luck and let's keep running!

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2/27/13 8:26 P

Just finished week 6 day 1 today! Two 8-minute runs (Plus an extra few minutes since I had the distance left). So proud!

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2/9/13 3:48 P

Way to go. I never got to the point where I wanted to race.

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2/9/13 12:12 P

SO i found another race im going to be doing soon before i do the zombie 5k i am all signed up for the COLOR VIBE race!!!! supper excited!!!!

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2/5/13 6:00 P

Today is week 3 day 3 for me. On my last run I actually did 4.5 minutes nonstop, which seemed like a lot ... until I peeked and saw that week 4 day 1 has 6 minutes of nonstop running :) But so far it has all been very doable (and if it doesn't feel good, I repeat the day). Very happy with my progress so far!

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2/3/13 2:06 P

The program is totally doable, even where it looks impossible.

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2/3/13 1:08 P

ive been running for about 2 weeks going on to week 3
I have never been a runner in anyway shape or form and from doing run 1 minute walk 4 to run 2 minutes walk 3, Ive come to a point where i feel i can call myself a runner.

While i was on the treadmill yesterday running my 2 minutes i was thinking about how this coming week i will have to run 3 minutes i started thinking about how i wouldnt be able to run that long and i was concerned, I got lost in my thoughts and when i look down i realized i had just ran 3 minutes hahaha!

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1/22/13 12:36 P

I'm about ready to do it again. I worked my way thru it (still very slow, so didn't get the distance for the time) before, but let it get away from me. I'll have to do it on a treadmill, which isn't the same as actual road, but better than nothing, right?

Going to require that I get to bed at an early hour so I can do it before work tho'.

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1/21/13 10:13 P

Was here before, but didnt get very far, so I'm here again...I am currently working out at a circuit gym..lots of stationary cardio...Im hoping to get into actually motion lol. I want to be able to run a 5k end of April or beginning of May. I am not a runner...I feel like I'm gonna die or my lungs are going to explode every time I run. But I want to be able to do it.

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1/10/13 2:20 P

Question: how often should I be running? I am trying to work out every day, but my body is TIRED.

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12/31/12 2:33 P

I think that qualifies you as a runner.

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12/31/12 12:03 P

So, I am totally crazy! I got to 28 minutes on Friday and just kept going! I ran 30 minutes without stopping!!!!

Took Saturday off running... and did it AGAIN yesterday!

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12/27/12 12:10 P

Way to go!

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12/27/12 12:03 P

I made it through the 27 minute run on Christmas! (That relied HEAVILY on my willpower - oh my!)

Resting today (from running) and will tackle the 28 minute tomorrow! I am ready to complete this program - goal by the end of the month!

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12/19/12 12:55 P

Healthy156 -
You can Totally do it!
I understand the mental part of this... I am actually on my 4th time through the C25K program... though I must admit that I have cheated every time except this one. I have dropped to a walk at times when I didn't think I could go on. I have learned that most of my struggle is really mental. Mentally, I don't think I can do it.

So, if I can do it (the girl who AVOIDED all running my whole life), so can you! If you have to repeat a day (even 3-5 times) to get yourself to actually run the intervals, I suggest you do it! It will feel like such an accomplishment when you DO get it!

That said, I did Week 7 Day 1 (again) last night. Almost gave in and walked, but I didn't! So excited to actually finish the program without cheating this time!!

Edited by: SAM1AM1977 at: 12/19/2012 (12:56)

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11/13/12 11:47 A

It's a great program, and totally doable.

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11/13/12 10:55 A

I am on week two of Couch 2 5k and start the second day of it tomorrow. I'm feeling a lot of mental and physical challenge even with running for 90 seconds but I'm glad to be pushing myself to do it.

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8/16/12 3:31 P

Had some knee pain earlier this week... rested on Tuesday, then did Week 4 Day 1 last night (on my treadmill - with my "old" shoes).

Really starting to get back into the groove of running. I'm finding some sort of inner strength this time and the 6 minute run didn't even phase me.



Finished Day 2 yesterday... feeling good. I pushed some of my runs more than normal... which made them harder, but I made it through and didn't quit (drop to a walk) on any of them! I even ran 1 minute + at 8mph!

Edited by: SAM1AM1977 at: 8/17/2012 (11:44)

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8/13/12 12:48 P

Two days of week 3 done now - both on my treadmill.

Pushed myself during the runs - up from my comfortable 6mi/hr to a 7... even did one 90second segment at an 8!

Looking forward to the last day of week 3 tonight. (the rumor is that it is going to be partly sunny today - maybe I'll even get to do it outside - that would make my dog happy!)

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8/9/12 12:16 P

I'm just getting back into running - after 2+ months of moving etc and not making time or having the energy to even think about it.

My niece got me back on vacation and started C25K again. Last night completed week 2 and felt really good. I ran all the prescribed segments (plus added one at the end). Feeling good today, slightly sore, but not in a bad way. Can't wait to start week 3 again tomorrow...

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6/6/12 5:41 A

had a good run yesterday. Started week 5 of c25k. Very excited because I was having a little calf pain for the past week and a half and yesterday's run was painless

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5/20/12 9:51 A

On May 6, 2012 I did my first 5 K at a time of 42.51. I was slow and I received a wonderful/fantastic last place finish .

After the 5 K I continued to do 5 K for 3 times a week but last thursday I really felt a mussel that is in the top part of my leg in the front right were your leg attaches to your pelvis I was feeling sharp pains so Last saturday to today I have not ran. I went to my massage therapist and using my stretches and so today I think it might be of for me to start running. I believe that the reason I got hurt is because I had pushed doing the 5 K to doing 5.5 K so I think I did to much. SO NOW I realize that the C25K free (Coutch25k) App from Zen Labs really did help me manage not overdoing my training. So I just downloaded the new App 26.2 for pink for a full marathon from the same Zen Labs. It starts off with 5 min warm up walk. Then run 3 min/walk 2, repeat 7 times, then cool down walk for 5 mins. total of 45mins.

My question is I have missed 4 runs up to yesterday so should I start and do the C25K 8 week program or start the new App 26.2 for pink from Zen LAbs which is the same web-sight I used to get the App for Couch25k 8 week program. I really do not know what to do. I have proven that if I try to run on my own I try to do to much which ends up in injuries.

Also Since I have not ran my 4 running days my knees hips, quads, hams, calves ankles are sore which were not really bothering me before. Is it possible that do to inactivity that the mussels are re-acing to the lack of activity ?

My son who is 17 I just bought a pair of runners for him as he wants to start running.
My Daughter who is 15 said yesterday she will try running with me today. So with that in mind I am thinking that I will start the Couch to 5 K again. I want to build there confidence that they can do this to.

Thanks
Deanne

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5/3/12 11:57 A

Two days done! Looking forward to tomorrow's session!

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5/3/12 1:05 A

Yay, Kristin, so glad you found us :o) So how's it going so far?

NEWSWEET - you must be resting up for your race this weekend? How are you feeling? What are you planning?

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4/30/12 9:13 P

Hello! I have been trying to get into running lately, but have struggled. My sister told me about C25K and that it worked for her...So, I started today! Very awesome!!!

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4/29/12 7:18 P

That is SO exciting! I can't wait to hear all about it. Now relax this week and don't get anxious about race day. Are you going on your own or with friends?

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4/29/12 1:38 P

YEP in that weather . When I started out it was sunny and windy ! I though the rain was going to hold up but Unfortunately the weather was very unpredictable yesterday.


today I Completed Week 7 day 3 today of Couch 2 5K .
Next sunday May 6, 2012 I will be doing my First 5 K and this time running it!! WOW!

Edited by: NEWSWEETBREEZES at: 4/29/2012 (16:49)

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4/28/12 8:14 P

Wow! In that weather? Amazing!

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4/28/12 6:13 P

Completed Week 7 Day 2 Couch to 5K. Through very bad weather which included high Wind, Rain, Sleet and Snow . I made it though and I ran a extra 5 mins to reach 3.7 kms.

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4/26/12 8:29 P

Thanks and so happy there are job offers coming in to you GOGIRLE .

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4/26/12 6:58 P

It's so fun to hear about the 'victory runs!'

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4/26/12 5:13 P

GREAT NEWS!!!! Today was a lot easer that Week 6 Day 3.
Today I ran 3.5 Kms in 30 mins. For me this this is Week 7 Day 1. I know, I was supposed to only do 25 mins but I stretched it to 30 mins because I really wanted to hit the 3.5 km mark. I walked if home after my run but took it slow to only cool down just my cool down was longer than normal. It was longer because I ran the road that the race will be may 6 and so I ran out to the 2.5 km mark and when I turned around I came back to the 3.5 kms mark and stopped running at that point half way up the 3 hill I ran today . SO any ways that means that I had 1.5 kms to get back to where the finish line will be on may 6 and then I still had another km to my home. I was worried that I might over do it because at that point your legs really do not feel pain for me just tightness so I made myself slow down to slower that stroll. The other thing I did was I kept stopping and stretching my legs and back. SO right now I Feel good so I think I will be ok.
This 5 K race is a dream of mine has become for me a passion and I want to run the whole way so very bad!!! Today I got a glimpse that I will succeed !! WOW DID I REALY JUST SAY THAT !!!!! WOW!!!!

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4/24/12 6:03 P

Thanks GOEGIRL ! Well I Completed week 6 Day 3 today. I jogged 2.4 km in the 22 mins . Really SLOW, I know.
I have been training on flat ground but today I decided to train on the road that the 5 K race will be held on May 5. So today was a challenge for me for sure not to mention how windy it was . So there are many more low grades and at the half way mark today for about 300 meters I was going up hill. Also the last 3 mins I really had to push my self to keep my feet going.

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4/23/12 7:19 P

SANDRADEE, glad you're back at it. I did my first race on my 39th birthday - and it was the CIBC Run for the Cure too! (Mississauga) I love to run outside but because of a health issue I can only run on the treadmill. It's just as good a workout if you ask me! (though I know plenty of people who would differ). I miss the roads and trails, and racing, but the mill is better than nothing!

NEWSWEET... it sounds like you're listening to your body - that's always good. You can always walk some of that May race right? And yes, a rest day or two before a race is always a good idea imho.

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4/23/12 6:06 P

Your stories really show great attitude and confidence . That is what I love about runners. Thanks for sharing.

I have taken yesterday and today off as I walked on Saturday 5 kms and I am now nursing my shin ankel and hip. today it feels a little better and I got a massage on my legs so it helped to. I am supposed to do Week 6 Day 3 tomorrow. So I am going to see what feel like tomorrow and I am promising myself that I will not do what i have done in the past to push myself and do to much and ending up really doing damage. I fight myself all the way as I want to run and have a great need for it . It is like I am completing with myself I want to succeed in completing the Couch 2 5K and do the organized run in my community on May 6, 2012. I know by taking the extra rest day that I will be completed week 8 day 3 the day before the race. SO I only have one rest day before the race. I though taking a extra rest day today was better . I hope I am doing right?

Edited by: NEWSWEETBREEZES at: 4/23/2012 (18:15)

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4/22/12 7:32 P

Wow. I started running 2 years ago. My goal was to run a 5k race before I turned 50. I started out with a 1 mile app then 5k app and was able to run in the CIBC Run for Cure 2 years ago. Took last year off but started again this year and am hooked again. But I admit I like running on my treadmill. Should I get back outside?

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4/22/12 7:23 P

Meh. I lived! And yes, I do love running!!!

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4/22/12 5:47 P

Goodness Gogirl that is bad luck for sure. It seems you maby be on the mend and I am happy you have been able to get back to running again . You seem to love running.

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4/22/12 2:45 P

Goegirl, that's a horrible injury(ies)! I can't imagine having to recover from BOTH ankles and one foot being injured! I hope you're able to make a full recovery!

The walk/run was great! I'm taking it slow because I'm biking also.

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4/22/12 2:35 P

Sadly, just walking down the stairs and missing the last one. :o( Also broke a rib.

Way to go KASPARFAN! How did it feel?

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4/22/12 2:16 P

W2D1 behind me!

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4/22/12 12:43 P

GOEGIRL how did you sprain both ankles and break you foot?

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4/21/12 5:29 P

That's fantastic! Week 6 - wow.

I started running in 2009. I got as far in distance as a HM in 2010 (I did the waterfront HM in Toronto). I've been up and down with distances since then. Then in January I broke one foot and sprained both ankles. Later, the peroneus tertius tendon ruptured completely. The good news is that it doesn't hurt anymore. It's a little unstable, but my doctor says it's okay to run on.

I love Chi running! Yay!

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4/21/12 4:48 P

Great job GOEGIRL ! How long were you running before you got hurt. Thanks so much for you help I really appreciate every word . I downloaded the app you tole me about.

I do know how it feels to be injured. I had done a half marathon in October 9, 2011 ( walked it) and it took me until January to start strength training and by the end of February i started to walk again .

I mad a lot of changes in how I do things now. I try my hardest not to do to much at one time and I have learnt Chi running which now I do not have any more shin splints , knee, hip, feet pain. The coutch to 5 K is great. I also got custom orthotic inserts.

I still can't believe I am in week 6.

Again thanks for everything.

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4/21/12 2:02 P

HI guys - just jumping in here (*splash!*) to say GREAT JOB! Keep up the good work!!
I'm just getting back to running (again) after an injury. I can't run outside right now, but my gym has a treadmill overlooking the river, so I can feel like I'm outside at least.
Yesterday was my first run since February. I did 7 and 1's for 30 minutes and made it 3.74km.

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4/20/12 6:17 P

I completed Week 6 day 2 today. The transition from Week 5 to week 6 has been good and steady changes are very noticeable. I find it amazing that I am running.
From week 1, to week five I have lost an inch off my bust, waist and hips. I can't see a big difference in the scales though.

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4/20/12 9:27 A

w1d3 done last night!
on TM @ 2% incline

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4/18/12 2:49 P

what we've got is this dreary, drizzly, wet stuff. It's depressing, and I don't have a good waterproof.

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4/18/12 2:20 P

NAYPOOIE, I probably wouldn't even be starting the c25k without a treadmill. It gets so hot here that it would be next to impossible! I smoked for 20 years (been quit since 2008--YAY ME!!) but the heat just makes me feel like I'm suffocating! Though, when it's 100* outside, even those with great lungs can't breathe! hahaha!

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4/18/12 2:05 P

I have so got to get my treadmill belt fixed. It's just too nasty outside.

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4/17/12 9:02 P

w1d2 done!

Treadmill @ 2% incline

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4/16/12 6:50 P

Can't believe it!
I just completed Week 3 Couch to 5 K WEEK 5.

Did my Warm up walk 5 min and Cool Down walk 5 min

When I got to the 20 min mark and my App said start cool down I keep going as I wanted to reach the 2 mile /3.2km . It took me 30 mins to run it with the 10 min for warm up and cold down it took a total of 40 min. I was slow but I kept going !
I knew if I went all the way, I would be elated and it would boost my confidence big time.

I feels so good
Imagine all the pain I went through with Shin Splints and Plantar Fascitiitis, ankle pain, hip pain and the list went on and now after discovering Chi Running and doing Couch to 5 K I have conquered Week 5 Day 3. AMAZING !!!!
WEE WHOO!!!!

I was so concerned about doing it but I did it WOW.
SO I am wondering what my pace should be when I do my first 5 K may 6, 2012?

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4/16/12 11:04 A

I'm using http://www.coolrunning.com/engine/2/2_3/181.shtml . It's 9 weeks, instead of 5 weeks.

There is also an app created by a c25k user that is FABULOUS!!!! This is the app https://sites.google.com/site/c25kapp/ . The lite version is good, the pro version seems to be fabulous! The lite version has a bell-like notification to let you know when to warm up, walk, jog, cool down, each time there is a change. The pro version has a "voice" that SAYS what you're supposed to do. I've only done one day on the pro-version, but so far, I'm glad I got it. It's the first time I've EVER paid for an app! :)

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4/15/12 6:26 P

w1d1 done!

I'm doing my runs on a TM because the only time I can run is early morning.

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4/13/12 11:41 A

I kinda got busy with other things, and did different workouts and fell out of my training. Are you guys using the Spark Couch to 5K program?

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4/13/12 9:15 A

HI all! I went on vacation in the middle of my C25K training and fell off the bandwagon. I was still running but fell off program. I am going to try to jump back in where I left off. I had finished week 6 so I think I am going to repeat that. I have my next 5k on May 5th. Was hoping to be able to run the whole race. We shall see.... :)

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3/22/12 9:36 A

That is so cool. Since I am just starting I am still skeptical that I can run 5 k any time soon. But I will give it my all. Today i am running my Week 1 day 3. I don't know why i am scared to do this but I will go and do it anyways! Good luck in your race training.

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3/22/12 12:59 A

I will be doing week 5 this week! I got a little off track with my running, as I've had alot going on, but I will ROCK THIS this week! April 1 is my first race! My goal is to finish, which I am confident i will do, as I know I can at least WALK a 5K.
Next goal for this race is to run at least 1/2 of the race!

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3/20/12 10:58 A

Just finished week 1 day 2. woo hoo. I need a nap. I know it will get better.

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3/12/12 11:39 A

I discovered that I'm able to run a whole lot faster outside compared to a treadmill. I find myself setting the treadmill on a 12 min mile, but I have trouble figureing out the stride legnth and cadence. It was warm enough to run outside this weekend and found myself at a 9.5-10 min mile pace.

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3/6/12 10:09 A

I did it! Week 6 day 1 of Couch to 5K has been haunting me for a while, but I did it! I got so excited when I peeked at the time and I had only a few mins to go. I teared up a little actually. I was so proud of myself. Maybe they jump the interval like that to give you a little pride as well as hope that you can actually run 3.2 miles.

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3/5/12 3:14 P

I don't know why they do it that way, but if you don't let it psych you out, it's doable.

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3/5/12 3:07 P

Hello Fellow C25K runners!
I just found this group today, but I wish I had found it 6 weeks ago. I am at week 6 day 1... the dreaded 20 min run. I am baffled by the fact that 20 mins is 2x longer than any of the intervals thus far. Anyone know why they slowly inch you up and then hit you with such a big run?

My plan of action is to go slow, zone out and not look at the clock. I went to a "better running" clinic this past weekend, so I'll also be concentrating on my form and cadence.

Wish me luck!!

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2/29/12 1:39 P

KAM, how did W5D3 go? I'm on W5D2 tomorrow, and W5D3 on the weekend. I'm wondering about that jump up to 20 minutes, too.

Edited by: CARDAMOMMA at: 2/29/2012 (13:39)

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2/24/12 11:24 A

W5D2 completed! Nervous about the jump from W5D2 to W5D3. From two 8 minute jogging intervals to jogging for 20 minutes. EEK! Hope I can do it!

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2/19/12 6:45 P

I think repeating weeks is useful as long as they are still challenging, but sometimes (in my experience) an increase in intensity is more valuable for improving than doing the same old again. Though I'm definitely not an expert

Posts: 22
2/10/12 3:36 P

W4D1 completed!! I had to breakdown and use my inhaler half way through but after I did, I was able to make it through the intervals almost easily.

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Posts: 275
2/6/12 9:48 P

Kam - I'd suggest repeating the week if don't think you got as much out of it as you could. There's no harm in building up endurance at a pace you're comfortable with. How exciting that you're signed up for another 5K! Yay! :)

Posts: 22
2/1/12 9:50 A

Thanks for the advice everyone. I did my first 5k this weekend. I walked the majority of it. I just wanted to get an idea of what it was like. I am signed up for my second race on 3/24 and my goal is to be able to jog half of it (at a minimum). I finished week 3 but am contemplating repeating this week. I don't feel like I gained any endurance this week. I had to space my workouts farther apart than I would have liked to and I wonder if that is why I didn't feel like I got any better from day 1 to day 3. Thoughts, advice??

SparkPoints: (3,908)
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Posts: 275
1/30/12 10:12 A

I just finished Week 5, Day 1! This is the second time around I'm doing C25K (I did it back in 2007 prior to running a half marathon), and I'm enjoying it. I've also learned that if I run slower (around 5.5 mph), then I tend to enjoy the run more and manage to not get too tired too quickly. Since I've been meditating consistently, I've found it easier to focus while running and not think, "Man, this sucks!" I'm doing the runs on the treadmill at a 1.5% incline to mimic outside running, as it's far too polluted in India to run outdoors!

Looking forward to talking with all of you more.

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Posts: 2
1/27/12 12:43 P

Congratulations on getting to week 3! I did the Couch to 5k last year, and the best advice that I got from a personal trainer friend about running is to find a speed that makes you work hard but that doesn't make you want to quit (I was running way too fast and had a hard time staying with the program), since the important thing is to get in the habit of picking your feet up to run. So, I started out at 4.5 mph (13 min 20 sec/mile), and I average now between 5 and 5.5 mph (12 to 11 min/mile).

Also, I found the program difficult at first, but the more you run, the more you will enjoy it (most days)!

Good luck!

SparkPoints: (29,965)
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1/25/12 3:48 P

Great job! Congrats! :)

May Minutes: 943

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Posts: 22
1/25/12 10:34 A

Oh my! W3D1 done! Jogging 3 minutes nonstop was super hard for me. (sad, I know) But....I pushed through it and hope it will get easier throughout the week. Anyone else have a hard time this early on in the program or is that just me? And, does anyone know the best "jog pace" to start out at?

Posts: 200
1/22/12 6:23 P

Almost finished with the rookie c5 k but not quite ready to run the full time any advice for what to do from here. I've been doing well following that program and would like to keep going in a positive direction.

Pounds lost: 17.0

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47

SparkPoints: (29,965)
Fitness Minutes: (27,709)
Posts: 1,294
1/17/12 2:31 P

Day one STILL hasn't happened; it keeps snowing, and I keep not making it to the gym (which is why I've taken to working out at home...I don't have the right shoes to be running in the snow(which it keeps doing!) I've managed to run a LITTLE, (my block, and it's getting easier) but I'm getting frustrated! :(:(

May Minutes: 943

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Posts: 22
1/17/12 9:34 A

I recently started the C25K program. Last night, I finished W2D1. It was really hard for me which just shows how out of shape I am. UGH! I signed myself up for the KC Warrior Dash in May so I have to be in shape by then. :) Keep the posts coming! You all are motivating me!

Posts: 1,153
1/15/12 6:29 A

Good going girls!!!

Sheryl