I just did my first ever week 1 workout! It wasn't as bad as I thought afterwards but I didn't have my iPod on loud enough to drown out the cars so I missed the start of a run. I strained my medial collateral ligament in my right knee about 2/3 years ago and I have Osgood Schlatters in both and the right one is still kinda weak and its feeling the strain a little now. Can anyone recommend some strengthening exercises I can do for my knees?
Thanks!

Yes, I started stretching before and after and it seems to have helped tremendously. The shin splints barely bothered me today, so I'll continue to stretch and hopefully build more flexibility and strength. I'm so impressed you've ran for 30 minutes straight!! That's awesome!

So I did Week 2, Day 1 today... it was harder than I expected. I'm not sure it's because I'm just tired all over (allergies were acting up so I didn't sleep well last night) or what, but I hope it gets easier as the week goes on. I did 30DS yesterday and that may have contributed to my tiredness, too. We'll see on Wednesday, I guess!

Keep up the good work, everyone!!! :carrot:

There's also some good info HERE.

How is everyone doing? I finished Week 2, Day 2 yesterday and it was definitely easier than Day 1, so that's encouraging. My shin splints seem to vary by day... some days they are not painful at all, then yesterday I could definitely feel it!

I was going to start going out again next week as I'm feeling better but I don't see how I can fit it in. I could just about manage Monday but then I can't do Wednesday or Friday so there doesn't seem to be much point. So I might just try to do a couple of my DVD workouts to keep my fitness up then start next week. By then it wil be three weeks off, so I'm not sure where to go back into. I had just begun Week 9 so it's going to be hard to go straight back into 30 minute run. I might just increase on each run by 3 mins or so, so do a 20, then a 23, then a 26, then do Week 9 again the week after that.

This 10K in May is getting scarily close - it's March on Sunday and I had planned initially on getting this C25K done by the middle of January!! But illness and injury and Christmas got in the way - lol!

At least there is a definite date for it now, and I can enter:

http://www.beaverbrooksfunrun.org.uk/

If I enter it then I am committed to actually doing it, so maybe I should crack on with that. This will be my first race so I'm quite nervous.

Yesterday during my C25K (W8D3) it felt so good I decided to run my first 5K. After my five minute warm-up I did a 30 minute run. I then took a 3 minute walk and finished out the 3.1 miles with a run. Total time to complete the 5K was 42:24. Considering that 8 minutes were walking I am very happy with my time.

I guess at this point I am officially done with the program and will now work on improving my time.

was on week 7 but decided to try to push through the whole 5k at a slow jog- made it the whole way without walking! took about 38 minutes

Well, I went back out today. It's exactly 4 weeks to the day since I last ran - which was 30 minutes.

I wasn't foolish enough to think I could jump right back ito it, so I did 20 minutes today. It was hard but I did it.

I have a plan now for the next 9 weeks, which is how long I have left until the fun run - my first race!! Assuming I go out 3x a week every week until then, this is my plan:

09/03/2009 20 minutes
11/03/2009 22 minutes
13/03/2009 24 minutes

16/03/2009 26 minutes
18/03/2009 28 minutes
20/03/2009 30 minutes

23/03/2009 32 minutes
25/03/2009 34 minutes
27/03/2009 36 minutes

30/03/2009 38 minutes
01/04/2009 40 minutes
03/04/2009 42 minutes

06/04/2009 44 minutes
08/04/2009 46 minutes
10/04/2009 47 minutes

13/04/2009 48 minutes
15/04/2009 49 minutes
17/04/2009 50 minutes

20/04/2009 51 minutes
22/04/2009 52 minutes
24/04/2009 53 minutes

27/04/2009 54 minutes
29/04/2009 55 minutes
01/05/2009 56 minutes

04/05/2009 57 minutes
06/05/2009 58 minutes
08/05/2009 59 minutes

10/05/2009 10K run!!!!

I reckon I should be able to do that. So I'm gutted that I didn't actually complete the C25K, in that I only reached Day 1 of Week 9 and not Day 3, but I think this will more than make up for it.

lobon - You are kicking butt. Although I have finished the C25K program I still am not able to run the entire 5K without walking.

Robsia - Looks like an excellent plan.

I'm still doing my runs on the treadmill but yesterday Mack and I walked the 5K I mapped out on MapMyRun.com. I'm thinking I'll be hitting the streets next week.

Hi everyone. I finished up Week 3 last week but I still feel like I may need to repeat that week. I am starting to hate running on the treadmill. The weather was great yesterday so I went out for a short run. It didn't seem as nearly as torturous outside as it does on the hamster wheel... I think it's because there's no clock in front of me to constantly keep an eye on!

I will re-do Week 3 this week and hopefully improve just a bit. Glad to see everyone's chugging along!

I'm on W3D1 and I did day 1 this evening and it wasn't nearly as hard as i thought it would be! Only thing is, i just looked at week 4 and its scary! I don't know if I can do it. This week doesn't feel as hard as the other two but this next one might kill me! Is it not as bad as it seems?
Thanks :]

Alright well I am officially going to start this tonight...I am worried about making it...I think I can do it though...I have my Ipod and my Podcasts all ready...so I am going to head out in about 20 min...when its a little darker...

Hi everyone. I just started the c25k program this week on Saturday. Yesterday was my 4th day of week 1. I used to be a mega runner in high school and a little after, but then started college and haven't been a serious runner since (8 years ago!!).

I was in the best shape of my life when I was running and felt on top of the world. I want that feeling back and I don't think it's too late. I'm already looking forward to week 2. Plus my husband is doing it along with me, so we motivate each other.


Run on, ladies (and gents)...run on!

Hey everyone! I've been following this thread for about 5 weeks now and decided to start posting. I've done this program in the past and couldn't believe the results...I could actually run a 5k! I never EVER thought I could be a runner.

So, it's been 3 years since I last did C25k and I decided to pick it up again in order to lose weight for my vacation to Las Vegas in July. I'm currently on week 4...just made it there. I was doing really well until W4D1, the "5 minute run." It about killed me...I had to take all last week to work up to it.

Yesterday, I was able to complete W4D1, and I did it again today!!!!! WOOOHOOO! What a rush to know that I can push myself there and do it. I am more and more proud of my body and what it can accomplish every day.