Question for those of you who run on the treadmill...how fast do you normally run ? I know you should be able to have a conversation while running but I'm just curious to know what everyone's speed is :)

My legs are aching. :(

I actually find it easier running outside. It is much more motivating - I think the fact that I am distracted and not concentrating so much on how I'm feeling that I just keep going.

Or I may just be strange...

Primm - I agree with you. I prefer to run outside. Even if it's still cold out... grr.

PlatinumGi - I run at 5.5mph generally on a treadmill - I can go up to 6.0mph but I can't stay there for more than 3-5 minutes - and I walk at 3.5 to 4.0 mph. I tend to average 5.5mph running outside as well although running outside, I know for sure that my speed isn't even throughout my whole run.

Week 1 is complete. I feel great and am proud of myself for doing it. On to week 2 on Monday!

Husband and I completed W5D3 and are amazed that we actually ran 20 minutes non-stop! What is even more amazing is that I still had energy and could have run a bit longer. With that said, I'm looking forward to next week's runs (can't believe I just wrote that . . lol). I may not be speedy (we run outside so I have no idea about how fast I run). Like the tortoise, I move forward slow and steady. Who knew I had this in me?

I'm so happy that I managed to finish Week 7 of the C25K today! Now that the runs are so long without a break I never feel like I'm going to be able to do it until I get well over halfway.
Today however I did my first 8mins at 8kph instead of 7.3, did some at 7.5, a couple of mins at 7.3 and then the last couple of mins again at back up to 8! It felt great to run faster but I just couldn't maintain it any longer than I did, and my heart rate was the highest it's been in a while. I also have to say that I'm paying for it tonight, my legs are REALLY tired and achey, but then again been out shopping and walked for another couple of hours on top of my 90min total workout, so that could be partly to blame.
W8D1 for me on Tuesday, my first 28min run and as always I'm scared lol. Don't think I'll be trying for any speed records, just want to be able to get through it.
Oh, and I signed up for my first 5K race today!!!!! It's on the 3rd July so worked out I have 14 weeks to get some more weight off, finish the C25K and then get used to running outside and upping my speed.

Well, that was ugly.

I decided to do the hill route today. 5 killer hills increasing in size as you go, and then a long uphill at the end. For context, I went out last night and had a couple of glasses of wine (I rarely drink). I was slack with my water yesterday, probably no more than 750ml. I got up late today and it was already 25 deg C, and because it rained last night the humidity was somewhere in the 80s. I normally grab a banana before I go but we didn't have any, so I ran on an empty stomach.

So, I killed the hills! First time I've run up every single one without stopping. But once I got to the flat bit it was all downhill from there. I started feeling a bit ill, and just got more and more nauseated until at about the 25 minute mark I threw up on the side of the road.

I think it was a combination of environmental factors, as well as pushing it a bit harder. I've had a heap of water and feel much better now. But I won't be trying that sequence of events again, that's for sure!

Technically I'm still week 7 and doing 25 minute runs, so I did that. Think I'll stick with the plan from now on...

You guys are all doing so great! HILLS?!?!?!?!? I'm still intimidated doing 0.5% on the treadmill....

I've been sort of erratic lately-- first I was sick, and then I took a few days off due to being over busy. So today, I did a 25 minute run on the treadmill. Technically, I think I should be on W7D3 but i decided to back up and so I'm counting that was W7D1....

The thing that really amazes me is that I've now done two 25 minute runs that weren't bad at all... granted, I'm going slow, but I kind of hit a groove and I don't have any doubt that I'll be able to finish. It just amazes me because earlier, during some of the intervals, I used to feel like I was going to KEEL OVER.

I really want to try running outsdie again... I did it once, and it was a disaster, but I have a feeling it was a fluke. so far, I've only done track and treadmill.

Haven't gotten the guts to sign up for a 5k yet.

Hi guys.....

I did W6D3 today, which was a 25 minute run. It was challenging, but I did it. I have this mean little voice in my head that says "There's no way you can do this" or "Just walk a little bit" but I try to ignore it and just push on. I miss the walking, but I keep telling myself that if I am really going to run an entire 5K, I have to phase out the walking. So, based on the program there are no more walking breaks for me. I'm having trouble coming to this realization, but I have to get over it, LOL. My 5K is in May, so I'm on target to finish the training program a few weeks early. I'll continue running, but not sure yet what my program should be after I graduate from Couch to 5K.

Kellost, that is me exactly! I have this voice saying, oh just take a couple of mins to walk, you don't REALLY have to run all the time. It's a good job I'm stubborn or I would have stopped to walk several times this past couple of runs. I have my first 28min to do on Tue and I'm already scared. I am going to try taking it back down to my slowest speed or thereabouts and hope that I don't find it as hard as I'm expecting to. I'm still amazed that I can run 25mins straight and love the feeling of euphoria afterwards knowing I've done it, but the run itself is still so hard, not fun at all yet. I do get the odd minute during each run when I think I get an endorphin hit and for that minute I feel fab, but then it goes and the exhaustion is back :dizzy:

Yes, I have to say that running hasn't exactly been fun for me yet either. In fact, were it not for this 5K race or for wanting to finish the training program, I'm not sure how motivated I'd be to run. It's sad, because I was hoping to really like running, but I honestly don't right now. I feel proud of myself when I finish, and I feel a kind of "runner's high" the days I run, which are good feelings! I'm worried how motivated I'll be to run after the race is over.

My neighbor, who runs 1/2 marathons, told me that she hated running for the first 6 months, but now she loves it. I'd like to stick with it, or at least maintain my ability to run 3 miles once the race is over. I'm wondering how I'll fit this in to my exercise plan after the race. I'm thinking I might run once a week on the weekends (for 3 miles or 30 minutes) and do my regular walking or the elliptical machine for my other workouts. I'm not sure how good a plan this is. Any thoughts???

It sounds like a reasonable plan.
I keep having to remind myself of why I wanted to run. We have a motorhome and during the summer are away a lot on a weekend, which means I can't get my usual gym workouts in. Walking just doesn't do it for me anymore after 8 months of gym workouts, so I figured if I could learn to run I could do that wherever we are.
So my plan is to finish the C25K programme and hopefully train to the point where I can run 5k comfortably, do my 5k race in July and then maintain that by running approx 5k whenever we're away. As I say, that's the plan, I just hope I can achieve it.

I'm really starting to like the running, but the only problem I have is that I get really bored-- even though I'm listening to music-- on the 25 minute runs I count down by five minute segments....

I don't enjoy it the way I enjoy swimming, which just feels terrific and very relaxing-- I do LOVE the feeling of getting really sweaty and realizing that I'm ok and can really keep going...

Isn't it funny how we are all different.
I started off loving swimming but when I go once a week now I'm really bored with it, I just do it because I know it's good for my joints etc and it's a rest from my other workouts.
I know what you mean about being bored running as well. I swap my music about but I'm always watching the time. I do wonder if I could get used to running outside if I'd find that less boring because of the scenery etc, but that's another step I need to make to get used to being outside still.

Running outside is kind of a mixed blessing for me. Yes, the scenery is nice to look at it... But I usually run the same couple of paths, so there is no denying how far I have left to go since I am so familiar with the path. At least on the treadmill I can trick myself by covering up the "Time Remaining" and the miles :)

So it depends on my mood. I find that now that I'm not running for weight loss, I am mentally okay with ONE outside (or intervals) run and one treadmill run per week, and it is enough to maintain my running stamina.

You know, I get bored swimming too, but now I only do it once a week or so, and so I really enjoy how it feels-- like getting back into my groove. I think with running, it's still hard for me, and kind of miraculous that I'm actually doing it, so I feel more sense of accomplishment.

I think I'm going to go ahead and move myself back to W7D3, which is where I'm supposed to be. I think I've reached a fitness level where I can do the longer runs at the slow speed, but I'm wondering if I'll ever be able to increase my speed-- right now, I'm too slow to do a 5k--

Teff, I'm HAPPY to hear that you can maintain running fitness with two days per week-- I'd love to keep running as part of the mix-up and I wondered, post C25K, how often I would run to keep up the ability to run 30 min.

My hubby and I completed W1D2 today...it was tough, but I'm so glad we did it!

How do you girls space your 3 days during the week? Do you work out on the rest days?

Off to the gym to try W8D1 soon. I'm really scared again lol, even though it's only another 3mins, 25mins still seems impossible til I get well over halfway.
I wish I could find a way to distract myself somehow.

I'm the same LM, until I'm properly warmed up, which really doesn't happen until about 2 km in, I feel like I can't do it.

But really the difference between 25 and 28 minutes has been the smallest step yet, I think. You'll be fine.

I'm ecstatic to report that I did it, 28mins straight at 7.5kph which works out at 4.66mph. The slowest I've gone when running is 7.2kph and the fastest is 8kph so still very slow, but did my longest run and not at my slowest speed which I'm really happy about. Once I was in my last minute I actually contemplated keeping going and doing the full 30mins, but I remembered what I've read about injuries from increasing too much so stuck with the 28mins.
I've also realised today that it's not until I get to about 2/3 of the way through my run that I actually believe I can complete it. For me so far running is turning out to be purely a mental thing as the time I have to run increases. I'm sure if I wasn't so stubborn and determined that I would have given up many times and taken a walk break, but all the time I'm running I just keep telling myself that I will not give up, and it seems to work.
I'm not sure on the best plan for carrying on training for my first 5k on the 3rd July. I should hopefully finish C25K by the end of next week, but that won't get me up to completing 5k in 30mins due to my speed. I don't know whether to add some more minutes on to get to a 5k distance, or work on upping my speed so I can go further in less time. I may do a week of one thing then a week of another. Anyone any ideas what would work best?

W2D1 is in the books. Had to run it on the treadmill because it was so wet outside but I did it and got through it pretty well. I am confident that I will complete the series this time.

Hi..I'm new to the thread. Just started W1D1 today. It was tough...have to work on my breathing and getting myself to drink more water. You girls are doing great. I hope to get that far into the program. :D:D

Loving Me-- I don't know the answer to your question, but you are absolutely doing great!!!! I'm so happy for you!

Me, I had an UBER bad run yesterday-- 25 minutes. I've been doing 25 minutes--piece of cake-- and then yesterday I was counting down the seconds. I upped my pace by 0.1 mph. I don't know if that's why because it doesn't seem like much difference!!!

One thing that helps me is that I read an article about how less fit people should do a longer warm-up as it helps with the switch from anerobic to aerobic exercise. Now, I do a ten minute warm-up instead of a five minute warm-up, and it seems to help.

Good job tnvols and welcome LaurenElizabeth

Loving Me - not that I know anything but I can see that I will be in the same situation. My plan is to run the 5K distance no matter the time but then work on my speed as I also have until July. Good luck! I will be interested in reading about what works for you.

I'm repeating week 8 because I had such a hard time with it....

Towards the end of the run I get so all out of breath and that's when I really want to stop. I don't think it's in my head because when I start walking, it takes me about 1/2 a mile to really catch my breath again. I dunno why this is. It's frustrating. I know I can do the runs, but I'm almost scared of them. And that fear translates into me not doing as well because I'm not as confident. Any tips guys? Maybe I'm just being whiny. I dunno. It's bothering me :(

I refuse to give up, btw. This is the most awesomely large amount of progress I have made in my life. I love what I'm doing, I just want to be confident in my abilities!

I think it's a great idea to repeat if you're not feeling confident. Do you think it's your speed that's making you tired? Do you have a way to monitor your heart rate? I start to get out of breath once I start to hit the max end of my target heart rate.

So, I tried something new today-- it was supposed to be my day off, and somehow I found myself at the gym on the treadmill. I decided to go back to the 8 minute intervals and try to run faster....

So, I ran 8 minutes at 4.6...I'm happy to report that I actually DID IT:carrot::carrot: But I was very tired!!! I don't think I could have gone much more at that speed.... I decided not to do the second interval-- and I got on the bike instead. But it was kind of interesting. I'm thinking about maybe switching up some shorter faster intervals with the longer slower runs. No idea if that's really a good idea, but I feel like less of a NOOB when I run a little faster.

hi everyone!! So glad I found this thread. Kind of a lurker among the boards but I need all the help and support I can get. Little introduction: Name is Nora, 22, live in Southern California. Doing Nutrisystem and have lost 30 pounds in my journey to be a healthy fit me. Reason for doing so is getting in shape for a fire fighter academy. I'm currently an emt, and am in the paramedic program. I just started C25k this week and tomorrow will be my W1D2. So far it's been okay. It's a challenge but nothing I can't handle. What I'm working towards is a 3 mile run within 25 minutes, among other things that'll I'll get help with in other forums :0D Any helpful hints and tips? I went and bought amazing running shoes so I'm set that way :0D Looking forward to getting to know everyone

Hey Nora, welcome to the boards!!

Well one thing I can tell you is that a lot of running is mental. One of the ladies on this thread said she does a mental checklist when she's feeling tired, and asks if her legs are ok and if she can breathe. If yes, then she knows she's fine. It helps a lot!!

Also, don't worry about speed. I advise going as slow as you feel comfortable with, so you don't tire yourself out. It's better to run for longer slower, than run for less time faster, in this program at least.

Good luck!!

Hey ubergirl I took your advice and slowed it down even more, and I'm pleased to report that I ran for 30 MINUTES!! I refused to look at my ipod for the time and just kept going, and finally looked just so I had an idea of how much more I had to go since my ipod was about to die, and I'd already been going for 29 mins! So I did a minute or so more and then started walking.

I think my problem was that I was running too fast in the very beginning, and tiring myself out. I guess I got all excited and had all this energy... I thought I was running fast at first, but I couldn't be sure. Today I intentionally stayed at a steady pace and it worked!

Yay! Thank you for your help!

Hi Nora-- welcome! It sounds like you are totally on the right track. I love your name, by the way!

Oodles-- YAYAYAYAYAYAYAY!!! I'm shocked at how important pace is too! I can easily run 25 minutes at 4.1 mph (on the TM), I was more tired at 4.2 and at 4.6 I don't think I can run more than about 8 to 10....

Also, I don't remember who said the thing about the mental checklist, but I use that strategy all the time. It really does help! I am amazed that you didn't look at your ipod though. I look at it compulsively and I have this whole mental game I play with myself related to the five minute chunks.

Hey everyone! I'm Megan, and I'm not a runner. I hope to be soon though! My dad ran his first marathon a couple of months ago, and in the long-term, I hope to eventually be able to run at least a half marathon. I thought I'd start with this- baby steps! I'm not a fantastic runner and have NEVER enjoyed it before. Maybe something will click and I'll love running all of a sudden? haha... we'll see.
Tomorrow is C25K start!

Hi Megan! Welcome! You are going to do great!

So, I've sort of been crazy with running this week-- I just did my fourth straight day. Yesterday, I completed W7D3:carrot::carrot:

I set the treadmill to 1% incline, since that's supposed to be more like running outside. I started at 4.1 and upped it to 4.2 then did a minute at 5.0 at the very end. I was nervous about the 1% incline-- but I did not really notice a difference-- except that I was tired at the end-- the last five minutes I was sweating buckets and pretty tired. My face turns beet red and I sweat pours off my face-- everybody else at the gym just looks like they're strolling in the park. I don't know if I'm working harder or what?

Anyway-- I was excited because at the end of my workout, the ticker said I had run 2 miles-- and it really hit me-- I just friggin RAN TWO MILES with my treadmill set on a one percent incline-- so it suggests that I should be able to run two miles outside!!!:D:D

Uber that's amazing!!! Well done girl, I'm so proud of you! :carrot:
I haven't tried running on an incline on the treadmill yet, really scared to try that :dizzy: And don't worry about the face turning beet red, I am JUST the same, I look a complete mess by the time I've done my run, but you know what, I don't care, proves we're working hard doesn't it!

Today I had an amazing run, I'm still in shock really. I've struggled with constantly watching the timer, and needed to find a way to take my focus away from the time. I read on a running forum somewhere that someone had suggested you cover the time and run for 6 songs on your ipod/mp3 player before you let yourself look at the time. If you have your songs on shuffle then you never know how long you will have run by the time those 6 songs are up. So I thought I'd give it a try today and guessed I'd be at about 18mins by the time they were done. When I looked I'd actually almost done 20mins so was really pleased, then once I got to about 25mins and knew I wasn't going to die I actually upped my speed from 7.5kph to 8kph, AND I added on another 2mins so in the end I ran for 30mins non-stop :carrot::carrot::carrot:
I knew I shouldn't really have done the 30mins, I've only done W8D1 so 28mins once, but I really felt like I needed to do it today and that I actually could, and this whole C25K journey for me has been about pushing myself harder than I ever have before and tweaking the programme as I've gone along. Some days I've repeated, so it seems just as natural to move on when I feel ready as long as it's not by silly amounts.
I actually ran 3.76km in 30mins, so am 3/4 of the way to the 5k I'm doing on 3rd July! I'm not sure whether to keep adding minutes or try to speed up slowly so I can run further in a shorter time. I guess that's going to be trial and error, but for the next couple of weeks I think I'm going to keep going with the 30min runs on the treadmill and start trying to run outside again and see if I can make a bit of progress outside, which is my new really scary challenge ;)

Congrats to everyone who's been working on C25k!

Loving Me - I would keep adding minutes to get to 5k - at this point, I think the speed comes with running longer lengths.

I just did W8D3 yesterday, technically... I actually ran 5.2k in just over 34 minutes... stupid traffic lights... heh. I just picked a route near me that I liked and ran it - i'm finding that the route makes a difference too... not just the hills but how interesting the route is, and how many people I have have to run around heh heh.

Loving Me--- TERRIFIC!!! Good for you!!! I'm glad to know I'm not the only one who has that awful problem with turning red-- but you're right! We're probably pushing ourselves harder.

Why don't you put the treadmill at a .5% incline now... I don't think you'll even notice it. For me it was a mental thing-- I read that running outside was like running on a 1% incline and so I was thinking that if I tried to run outside I would die (which is kind of silly, since I've done at least half or more of my runs on an indoor track.)

Well, I just have to update with my somewhat sucky day yesterday.

First-- I don't know what has gotten in to me, because I have run EVERY DAY for the past five days. Yesterday was a gorgeous day, so I decided to try running outside.... it was also W8D1 for me, and I also was probably tired from running every day!!!

So, I started out, and again, just like last time, I had to take a walk break after less than five minutes. Now, I can't figure out if it's fatigue-- because both outside runs have been on tired days-- or the uneven terrain, or the very very slight hilliness. In any case, I did 28 minutes-- I walked at least ten, probably 15 of the minutes, and I still felt very fatigued.... for some reason, it's easier for me outside to just kind of find myself shifting into a walk even though I didn't really mean to-- whereas on the indoor track or inside I just plug on. DUNNO.

Next time, I'm going to try the outdoor track, which at least is flat... before I try running across boggy weird uneven fields and hilly stuff. Obviously, I'm just not there yet.

Hi everybody, can I join you? I just started C25K this morning with my 11 y/o ds. He enjoys walking with me and was always trying to get me to jog, so when I found this program I decided to start it with him. We had a great time and are both really looking forward to advancing. I have never been a runner (we are really big on hiking and biking in my family) but am really excited to start.

Sure! Hope on board! Welcome!

Uber, sorry to hear you had a bad run, but you're right, you need to remember that you've run for 5 days in a row which is not recommended on the C25K, so you are bound to be tired.
I have only done one run outside so far and it was awful compared to running on the treadmill like I do all the time. I know that I need to start running outside regularly to get used to it in time for my race in July, but I'm honestly scared to try it again so you should be proud of yourself for trying again, I'm sure like we have been with the programme, the more we do it the easier it will get. Just don't expect as much of yourself outside for now, maybe even go back a few weeks in the C25K when you run outside and try the shorter intervals again, that might help you feel like you've achieved something and you can build up from there.


I've been to the gym today and did my 30mins on the treadmill again, so I guess I've done W9D2. I did most of it at 7.5kph, but some of it up to 8kph, and did 3.8k in total so .04 more than Thursday. At about the 10min mark I got an endorphin rush that I haven't had for a while again and for about 5mins I felt like I could run forever, I REALLY enjoyed those 5mins and just wish all my running was like that.
I just bought the Nike+ sportband kit so that hopefully as I start running outside I can see how far and at what pace I'm running. Depending on the weather etc tomorrow, if things go to plan, I'm going to try callibrating it at the park down the road and try a short run outside.

:carrot::carrot::carrot::carrot: Great to hear!

And thanks for the encouragement-- I decided to take a day off yesterday to rest!

Ok-- so I just got back from W8D1. First, I accidentally set my ipod app to W7D3-- 25 minutes. My first thought was phew-- I'll just do 25 minutes again.... I started out, (indoor track) and I put on some kind of calm easy music instead of the usual pumping stuff I listen to.... about ten minutes in, I realized that I wasn't fatigued, really AT ALL-- I wasn't sweating profusely, wasn't obsessively checking the clock, wasn't counting down by fives.... When I hit half way, I decided to go ahead and go for the 28 minutes.

It was UNBELIEVABLE. I've NEVER had a run like that. I did not get exhausted. When I stopped, I felt like I had had a good workout but I didn't feel so exhausted that I was borderline going to puke, or really out of breath, or like I really had to force myself-- it just felt like normal exercise.... During the last three minutes that I tacked on to get to 28, I decided to pick up the pace a little, and for the last minute I ran a lot faster. When I started running faster I got this HUGE hit of endorphins. When I was done, I felt FINE. It was SO WEIRD. Why can't it be like that every day???