The Couch to 5K (C25K) Running Plan Thread

Thinsole · 01-30-2012, 01:48 AM

Underwater- Congratulations! Finishing week 2 is awesome! I know how intimidating each new week can be. I used to get really psyched out each week about the new running time. Just keep going. You can do it!

PaintedButterfly · 01-31-2012, 11:06 AM

Well I just got back from a run and have now completed week 1! So starting week 2 on Thursday... eee I'm nervous for some reason!

saggzz · 01-31-2012, 11:28 AM

HI Guys! I have been doing couch to 5K for the treadmill. I successfully ran for 20 minutes on Sunday which was a mile and a half. I started week 6 last night. At the end of the week I am supposed to be able to run for 25 minutes straight. It seems pretty daunting at this point. Hopefully, I will make it! I never in a million years thought I could run 1.5 miles. So exciting.

sapphiregirl · 02-04-2012, 12:30 AM

I would love to finally complete C25K (tried to 4 times) but my asthma gets in the way every single time. *sigh*

Underwater · 02-04-2012, 12:50 AM

Quote:

Originally Posted by sapphiregirl

I would love to finally complete C25K (tried to 4 times) but my asthma gets in the way every single time. *sigh*

Have you thought about preemptively using your inhaler? I have not had to yet, but I do sometimes get wheezy afterward. Most asthmatics can be physically active- be sure to ask your doctor if you have any questions

sapphiregirl · 02-04-2012, 04:23 PM

Hi Underwater,

Yes, I have a Xopenex inhaler that I'd use before but I would still have an attack while jogging. I do think I need to go to my doctor and see if another inhaler would be more effective.

essbee · 02-05-2012, 07:37 PM

I've been reading up on this program for the past week and I'm really interested in it, but I'm afraid of being too "big" and out of shape. I've been walking on the treadmill the past two weeks, but no more than 2.5 MPH for 40 minutes a day. For those that have completed this program, where did you start?

I've skimmed this thread and I think I saw somewhere that someone completed it on the treadmill. What speeds did you do for the walk and jog? I read somewhere online that 3.5 for the walk and 4.5 or 5 for the jog/run. My problem though is that walking 3 MPH for me is a struggle. Add that to the fact that at 5' 3", I'm on the shorter side with short legs. Any suggestions?

Mizzthingaling · 02-05-2012, 07:48 PM

So glad to find this thread. I started C25k last week again. I loved it when I ran my first 5k a year ago. I want to start back running so I can start training for a marathon later this year.

Oh essbee do not let the weight stop you. I ran my first 5k in my 220s and then ran a half marathon at 240 after gaining. You can do it. I was slower but I crossed the finish line and it as one of my proudest moments.

Underwater · 02-05-2012, 08:06 PM

Quote:

Originally Posted by essbee

I've been reading up on this program for the past week and I'm really interested in it, but I'm afraid of being too "big" and out of shape. I've been walking on the treadmill the past two weeks, but no more than 2.5 MPH for 40 minutes a day. For those that have completed this program, where did you start?

I've skimmed this thread and I think I saw somewhere that someone completed it on the treadmill. What speeds did you do for the walk and jog? I read somewhere online that 3.5 for the walk and 4.5 or 5 for the jog/run. My problem though is that walking 3 MPH for me is a struggle. Add that to the fact that at 5' 3", I'm on the shorter side with short legs. Any suggestions?

I started around 260 and couldn't complete W1D1 until my 4th try. I was able to jog for 60 seconds, but needed longer than 90 seconds to recover, so I just worked my way up. 4th time was a charm.

Today I weighed in at 245 and completed W2. Don't let your weight stop you. I usually jog at 4.5 or 4.8 and walk at 2.2 or 2.5.

essbee · 02-05-2012, 08:14 PM

Thanks for the tips and encouragement ladies! I think I will be looking into starting this soon!

PaintedButterfly · 02-05-2012, 08:43 PM

Just to say I did my first week 4 or 5 times instead of 3 too. Give it a go! What have you got to lose? If you find you need to walk during those initial runs- do that

. No one's watching or knows what you MP3 player is currently saying to you. For all they know you're supposed to be walking

. Just keep repeating it till you can do the first week, then move onto the second etc.

I thought I was never going to be able to complete week 1 originally! Today I completed my second run of week 2 and honesty it was easy and I really enjoyed it

. I'm itching to get onto week 3 now but I'm going to keep giving myself rest days and doing it as per the program as I don't want to burn out and give up and my left leg has an old injury which is playing up which I think I need to ask the doctor about so I certainly don't want to rush things till I've at least checked with the doctor that I'm not damaging it.

LittleBrownBike · 02-10-2012, 03:30 PM

Hi everyone... I'm so happy to find this thread! Yesterday I completed Run 1 of Week 2... I just started the program last week

A little history... I started this journey at 205 lbs in the first week of January... I weighed in this morning at 195.4... I've never been a runner or anything like that... I did Week 1 Run 1 on February 1st, I managed to "run" for the required times but it was more of a lurching jog, lol... So far I have been able to complete all of the running time and am picking up the pace...

W1R1 2/1/12 1.75 mi, 16:15 min/mi, 28:30 mins incl. 8 mins running
W1R2 2/4/12 1.69 mi, 17:47 min/mi, 29:42 mins incl. 8 mins running
W1R3 2/6/12 1.98 mi, 18:22 min/mi, 36:07 mins incl. 8 mins running
W2R1 2/9/12 1.85 mi, 17:43 min/mi, 32:39 mins incl. 9 mins running

My mom is also doing the program, she started a few days before me and this morning she did Week 2 Run 2... she says she may re-do week 2 before moving on to week 3... Her story is basically the same as mine however she has been doing weight watchers for several months and has lost 20+ lbs, she is currently in the mid 170s.. She was my motivation to start this program so we could kind of share experiences about it...

LittleBrownBike · 02-12-2012, 08:20 PM

W1R1 2/1/12 1.75 mi, 16:15 min/mi, 28:30 mins incl. 8 mins running
W1R2 2/4/12 1.69 mi, 17:47 min/mi, 29:42 mins incl. 8 mins running
W1R3 2/6/12 1.98 mi, 18:22 min/mi, 36:07 mins incl. 8 mins running
W2R1 2/9/12 1.85 mi, 17:43 min/mi, 32:39 mins incl. 9 mins running
W2R2 2/11/12 1.87 mi, 18:07 min/mi, 33:51 mins incl. 9 mins running

essbee · 02-15-2012, 10:13 PM

Man, I tried this last night and had to stop right after the second time to "run" because I could not breathe or at least I felt like I couldn't... I think I was going too fast. It's difficult to do it on the treadmill. Think this is going to have to wait until the weather warms up (and stays warm!) before I can give it a real go on a track or trail somewhere outside.

Also, I was wondering if anyone had trouble with their tennis shoes? I've just read a lot about how it's a good idea to get a professional set of running shoes so you don't injure yourself.

@PaintedButterfly & LittleBrownBike: Way to go! Keep up the great work!

LittleBrownBike · 02-17-2012, 11:26 AM

W2R3 was actually the hardest for me so far.. I was really struggling to complete each run portion..

Thanks essbee... I haven't had any problems with my shoes, I have a pair of sneakers from new balance that are a couple of years old... if I "get serious" about running, I will probably invest in a new pair... but they are suiting me just fine for now...

W1R1 2/1/12 1.75 mi, 16:15 min/mi, 28:30 mins incl. 8 mins running
W1R2 2/4/12 1.69 mi, 17:47 min/mi, 29:42 mins incl. 8 mins running
W1R3 2/6/12 1.98 mi, 18:22 min/mi, 36:07 mins incl. 8 mins running
W2R1 2/9/12 1.85 mi, 17:43 min/mi, 32:39 mins incl. 9 mins running
W2R2 2/11/12 1.87 mi, 18:07 min/mi, 33:51 mins incl. 9 mins running
W2R3 2/15/12 1.74 mi, 18:43 min/mi, 32:35 mins inc. 9 mins running