Whatever speed feels right for your body is good. When I was on the treadmill I was running 5.1-5.2 mph.

I Did It!!!! I Really Did It!!!!
 

I RAN FOR 20 MINUTES STRAIGHT!!!!!

I can't believe it! I actually completed W5D3 without stopping OR giving up!!! The first 10min weren't that bad, then I looked at the time & realized I was halfway there....then 2min later, I realized I was almost at a mile (not counting the 5min warmup)...and that made me excited! all in all, I ran (well, rather jogged) slightly over 1.5mi...I started out at 4.5mph, then upped it to 4.6 for a minute or so, then back down to 4.5mph until the last 3min, & at that time i actually upped it to 5mph!!! I still can't believe I ran 1.5mi!!!!! :carrot:

Starting Wk6 tonight...should be easy after last night...HaHa...we'll see!!!

Way to go KDM!!!!


I just did W6D3! I even added an extra 2 minutes at the end. I didn't run near as fast as I'd like. I'm still really slow. I averaged between 3.7-4.2 for most of the run. I figure once I complete the program I can work on speed for my race in april. I still can't beleive I'm transforming into a runner! I love it!

Thanks for the advice Aclai! My body liked the 4.5 for the longer run of 20min, so I plan on listening to it for the rest of the program!! :)

Zeph--I'm beginning to think anything faster than a walk will do! lol and I too will work on speed once the program is completed...when you say you added an extra 2min...is that an extra 2min of running at the end of the assigned 25min??? WOW!!! Awesome job!

Just did W6D1...surprisingly harder than I expected...I stayed at 5mph for the runs...finished w/a 6min cool down of walking...I usually do 4-6min at the end just to cool down my legs...I didn't see where they called for that in the program, but they say to do a 5 min warmup, so I figure I need the cool down also! :D

Yay Krista! That's sooo exciting! Congrats, you're doing great. It's really awesome to see people further in the program than me to see what I'll get to do. I wish I could run that fast =[ I tried it for the last 90 second run I did, but I got winded pretty fast (and figured my heart rate was uncomfortably high) so I lowered my speed again.

And zephyr I'm doing the same thing you're doing, speed-wise. My focus is actually finishing the program; I can work on speed later lol.

I did W2D3 yesterday but going to repeat a day tomorrow. I will try W3D1 on Thursday for the first time.
I'm doing 8k an hour speed, which works out at just under 5mph and when I look at everyone else on the treadmill they are running at 10 plus kph and I feel soooo slow. I think I'm going to have to slow down even further as well to get through the following weeks. I feel like I'm more or less walking compared to them and that's hard to accept.
Feeling a bit disheartened right now, can't believe that I'm ever going to be able to finish the program, let alone speed up.

I started again yesterday, and I'm doing W1D2 tomorrow. I did it last year, and then got really slack and stopped. Big mistake.

But I'm back into it now. Looking forward to it - I missed my running.

Don't compare yourself to what others are doing!!! You'll have a really hard time succeeding them and really the only thing that matters is that YOU are doing this! You're doing great and don't let anything else make you feel like you are!


KDM~ Yep, I added another 2 minutes at the end of the 25 so I did 27. I only did that because I wanted to get to 2 miles and I refused to let myself stop until I did that. I figured I just did 25 what is another 2.


All through this program I've not had a problem with shin splints or muscle pain until now... I'm not sure if I'm not stretching enough but my groin area at my right leg bothers me once I get to around 10 minutes of running. I keep pushing through it though because it really isn't that bad. I'm not sure how else to stretch it other then sitting on the floor with my legs apart leaning forward and then doing the butterfly( I think that's what it's called.)..

zephyr- how long are you holding your stretches? My sister's coach told them to hold stretches for no less than 40 seconds! I think most people (myself included) do more like 10-20 seconds

I'm probably only holding them for more like 20 seconds. I had no idea that I should be holding it for longer.

Hey guys...

I am on W4D1 and I did all the runs up until the last 5 minutes. I could only run for three minutes. I walked the last 2 minutes fast.

should I go back to week 3 or continue on with week 4 and push it?

It's so exciting to read everyone's progress! Hearing you all say things like "I can't believe I'm turning into a runner" is really motivating!

I start W2 today. Still excited and ready to tackle this - one day at a time!!

I'd continue with week 4. I found that to be the hardest week for me. To be honest, I barely(ok ok I didn't) completed it and refused to repeat it so I just moved on to week 5. If you can get through week 4 it's smooth sailing from there!!

I'm confused. I did W4day1 without any trouble, but W4day2, completely kicked my butt. I had to walk a minute in the middle of the second 5 minute run.

I alternate between treadmill and track. Tonight was track, but I think I did day one on the treadmill. Is treadmill easier, or was I just having a bad day?

Should I keep going?

Just do what you feel like you should do or what your body will do. Just keep working on W4 until you can complete it. I thought week four was difficult because it was such short walking times. For me, there was only one run that I could complete like it called for and just moved on to the next week and I haven't really had trouble since then.
I've heard alot of people say that running on the treadmill is easier than outside running so it's possible that is where your difficulty is at. Just stick with it and you'll get through it!!


I planned on started W7 today but am really sore this morning. I did resistance work yesterday and am definately feeling it now! I'm not sure whether I should go ahead and give the run a shot or give my muscles some more time to rest. I really wanted to complete W7 this week but not I'm thinking I may not be able to do that...

I'm going to be staring C25K a week from today :D I'm both excited, and terrified! Hurray!

Though to be honest, it's not the C25K that I'm scared of.... it's using the school's gym :lol: It's so tiny and cramped and they hire students to sit in it and just supervise. I don't want to be supervised!!

Do you think they're going to make me tell them my weight? :(

Thanks! Yeah, when I did W4d1 I was able to recover during the walks, but yesterday, I wasn't completely recovered during the walks...so during the second five minute run I ran two walked one ran two. But I was EXHAUSTED. Whereas, the time before I'd been tired but okay.

I'm going to move on to W4D3 and see what happens.

Why on earth would they ask your weight??? I wouldn't think so. And don't worry about the students. I swam at my local Y at my fattest, and I was embarrassed about the high school kid lifeguards until I realized that they never looked at me-- high school kids don't pay attention to anything! (except each other)

They really don't. Good advice!

I think running on a treadmill is easier. I was unpleasantly surprised to find my boyfriend's dad asleep in the same room as the treadmill yesterday, so I had to do W3D1 outside. It was actually harder than the treadmill but it wasn't as terrifying as I made it out to be. I think I'm gonna switch to outside unless the weather is lame. But anyway, yeah, I think the treadmill is easier. I think it's cos it's like completely flat, and there's no outside elements interfering. I was jogging slower too, not sure why, maybe cos it wasn't completely flat. Felt like my shoes didn't grip the same or something.

Do you guys think it would be bad if I try to run a mile for funsies, just to see if I could do it?

I start Week 7 tomorrow! (Today is my rest day).

I'm starting W3D1 tomorrow and I'm really scared lol. Have NO idea how I'm going to be able to jog 3mins straight, but I'm going to really try hard.
I used the Robert Ullrey podcast for the first time yesterday even though I was on the treadmill and had the intervals programmed in already, but I actually found it easier with Robert talking me through it and the music was good, so going to use the Week 3 podcast tomorrow in the hope that that helps me get through it.

I'm feeling unusually sore this week. Blah! I did W2D1 on Monday, did some cardio/resistance training yesterday and have decided to take today off from the gym and just do some walking instead. I'm going to tackle W2D2 tomorrow. I'll let y'all know how it goes!

Week one down. Question for you all, do you think it would be ok to do an "accelerated" version where I do the program every 2nd day, but don't take the extra day off every week? So one week I'd do 3 sessions, and the next week I'd do 4. Make sense? What do you reckon?

Thanks! And well done to all of you for doing so well, I can't wait until I'm where you all are.

My god, today kicked my butt. I am extremely irritable right now because of it. I think it's because I did it in the middle of the afternoon (at 2 PM), and it's an unusually warm day. I completed all the runs, but I had to push myself more than I did on Monday.

Heading off to the gym to try W4d3. Hope it doesn't kick my butt as much as W4d2!!!

Just completed W7D1 tonight!! I had to stop a few times for a drink but started right back up where I left off at. I'm so looking forward to getting outside again to run. All this snow and cold weather is really getting old! Bring on spring!!!!!!

Wow! Good for you!

I completed W4D3 tonight without having to stop. :carrot: I found it difficult-- I had to talk myself into keeping going on the last five.

Am totally intimidated by Week 5. Not sure if I repeated W4 it would get easier, or if I should just move on.

I'm just about to go to the gym to try W3D1. I've had an awful night's sleep, kept waking up thinking about it. I haven't felt like this about anything else in my journey so far, but this jogging seems SO hard. Maybe it's because I want it so much and it's so removed from anything I've ever done.
If I can get through 3mins today then I will know that I'm improving because I thought there was no way I could do 90secs after 60secs. I think it's the fact that it's doubling what I'm used to today, rather than half as much again from Wk1 to Wk2.
Just wish there was a way to MAKE myself do it, get past this problem I seem to have in my head and my lungs that I can't do it.

LOVING ME, you definitely, definitely can do it!!!

I did fine through week three, but found week 4 challenging-- I really did not start with good cardio fitness, so I feel like if I can do it, anyone can.

Here are two things that help me.

1. Run slow. If I'm worried about fatigue, I pick a super-slow pace, probably not much faster than a walk-- in running, we heave our entire weight off the ground with each step, so it's more exercise even if we're going really slow.

2. Focus on recovery during the walks. That means, if necessary, walk really slow, until you feel your HR or breathing starting to settle down. If I'm starting to get tired, 90secs is not enough recovery for me if I do a brisk walk, but if I do a slow walk it's enough.

If I'm not mistaken, this program was designed for any out of shape person, not specifically for obese and out-of-shape people. It's MUCH harder work for obese people, but it's still doable, I think. I'm not sure if I'll make it through week 5 or if I'll have to double week 4. Will keep you posted.

Thanks for the encouragement and advice Ubergirl!
I'm so happy to report that I went to the gym and I completed W3D1 without any problems at all!!! I have slowed my jog down from when I first started and speeded up my walk and that seems to be helping. I still feel like a snail compared to everyone else running at the gym, but this is about me and challenging myself and running is something I SO want to be able to do consistently.
After I hit the 2min mark of the first 3mins I got this huge rush of endorphins and I can't remember feeling better in years. I suddenly realised that I really could do it and I know it's silly, but for that last minute I actually felt as light as air! The second 3mins was harder but I knew I'd done it once so I was determined to get through it.
I'm actually looking forward to W3D2 on Saturday now, and I really am beginning to think that I am going to become a runner!
I agree with you about the weight making it much more difficult. I keep telling myself that it will only get easier as more weight comes off, and I keep it in mind when I look at all the ladies running so much faster, they are all probably carrying about at least 50lbs less than me!
Good luck with Week 5, I'm positive you can do it!

YAY!!!! That is so awesome!!!!!

I've had that exact same endorphin rush kick in! It's amazing!

And when you think about it, during the nine week program we're both getting more endurance and carrying less weight around-- so it kind of works out.

Luckily there's usually nobody on the track when I run or I'd feel self-concious about my snail's pace.

ubergirl~ I've heard alot of people say that running is mostly mental. I've found that to be so true for me! When I realized that I could do it stopping just wasn't an option. Now of course, you are going to some bad days that you are really struggling to get through the run and then other good days where it flies by. You'll get there though. Give week 5 a shot and you may not find it to be as bad as you were expecting it to be!!

LovingMe~ Great job on doing W3D1!! Just remember at this point in the game isn't not about how fast your are going or how much mileage you cover it is just about finishing!! So what if you go really slow? (You aren't the only one that is btw) You are doing it and that is what matters!!

The weather/work/my own lack of motivation have worked against me the last few days...I hadn't been to the gym in 5 days! Last time I was there I completed week 1, and I thought maaaaybe I should do another run from week 1 since I hadn't been exercising for like, a week. But I wanted to start week 2 so badly that I just decided I would do it, and if I was too tired then I'd go back and try week 1 again.

Just got back from the gym and I finished W2D1! And it was great! It actually felt waaay easier than week 1, and time flew by much faster for me! There were times when I actually didn't want to stop running when my iPod told me to! It seems strange to me, but I actually can't wait until my next run!

Hi girls!

Has your breathing gotten better while running? My biggest flaw hasn't been that my body gets tired, but that I run out of oxygen and it gets difficult to breath. I don't THINK I have asthma, just that my body isn't used to the running. I mean, the only other time I feel out of breath is when I have to climb four flights of stairs, and in those situations I'm able to catch my breath back rather quickly. Please tell me that it gets easier to breath as your body gets used to it :)

Maybe try to slow your speed down a bit. I have noticed though for me that my breathing isn't as labored now as it was when I first started. Just stick with it and you'll find that the breathing gets easier as the weeks pass. :)

Yay for everyone's progress - that's awesome!

I finished W2D2 today and I have to admit, it was the hardest day for me yet. My shins started hurting and it was actually more painful to walk than it was to run. Weird. Anyone ever have this issue?

Actually yes, that's happens to me every so often, where the running's actually easier than walking because my shins hurt when I walk. Usually for me, that pain goes away after a bit of time, say 15 minutes or so.

I tried w4d2 today and it was awful. For the first time since starting this, I couldn't finish the program and after 20 minutes I had to stop and walk. I walked for 10 minutes and ended my workout. :( Now I'm having asthma, which I haven't had a problem with since I started running inside on the treadmill.

I'm thinking I need to try again tomorrow and go slower. The sad thing is that I already run really slow, like 4 mph for the 3 minute runs and 3.5 mph for the longer ones. I try to walk at 3 mph but felt so bad at the end today that I had to slow it down to 2.5.

Oh well.... I just kinda feel like I let myself down today. :(

Yes, for me I can definitely say the breathing has got much easier.
I started off, before I even began C25K, doing 3 x 60sec jogs and by the time I had finished the 3rd 60sec jog I felt like I couldn't breath!
I have taken advice from lots of the girls here and slowed down my jog and that really helped, and I'm now on W3 of C25K and not feeling like I can't breath at the end of 3mins. So I would say slow down your jog a bit and just stick with it, it will get easier.

You have definitely NOT let yourself down. You are doing something that is really tough for a lot of people, and as I think Ubergirl pointed out to me, it's even harder for obese people.
You have already come so far, don't beat yourself up over it, just keep trying, you will get there! :hug: