It's Thursday and I still haven't done w7d2 or d3. It's midterms week so I've been focused on other things. Today is my last test, so I'm DEFINITELY running tonight. It's time.

Completed Week 8, Day 2. Another cold, windy morning brrrrr. I dressed in layers and was pulling stuff off and unzipping as I was going. I still find it hard to believe that I am running 2.75 miles. What the...

Not too bad for an ol' grandma of 4.

Good evening all you experienced C25K's,

A quick question. I've noticed a couple of you haven't done it three times a week, but instead have done it back to back more often (with a couple of break days thrown in). I was wondering if when you do this, you do week 1 for a week, then week 2 for a week etc, or just move progressively through it (week 1 day 1, 2, 3, then a break day, then move on to week 2).

I ask because we've final exams on at the moment (down in oz our uni year is feb till november), and running is the only time when my mind is not on law. I've been doing it daily, but don't want to hurt the muscles by overworking them too soon.

(I've also been pairing it up with the 30 day shred dvd. Sore, achy muscles is addictive! )

Morning All! W4D3 is in the books and I tell you it was quite a struggle this morning. It was 39º here but I bundled up and did ok with my layers. I was really struggling with the actual run though. I did finish though.

I have a question about speed. I go really slow. My average walk speed is 2.8 and my runs usually hover around 3.4-3.6. Do I need to be trying to increase my speed in both walking and running at this point? What can I do to increase speed but not to wear myself out too quickly? I'm worried that at this point if I ever get to a 3K it would take me about an hour to finish it!

Dirtybluebird- When I first started the program I needed the break days in between mentally and physically. But the point of the program is just to get out and move. I would suggest running no more than 3 times a week to start. You need time for your muscular-skeletal system to get used to the impact and your respiratory and cardiovascular system need to become more flexible as well. Check out http://www.livestrong.com/article/47...ges-your-body/ and http://www.runnersworld.com/article/...3625-0,00.html for nifty info on how running changes your body.

Geauxgirl- I'd try not to worry about speed too much until you hit the long run at the end of W5. See how far you run, or how long it takes you to run the distance and go from there. The program stresses that whether you're going for distance or time the important thing is to finish the days workout and work on speed later. But I get antsy about it too and generally try to beat my previous workouts time. If you're running on a treadmill up your pace a little each run. Push yourself, but don't hurt yourself, that way the worst that will happen is you have to repeat a day.

I'm trying to find the gumption to do W8D3 but I'm pretty sore from the 2 days of running back to back and then massive weight lifting yesterday. Maybe I'll put it off till tomorrow and try to run the course for the 5K I'm thinking of signing up for. I have until the 10th to decide and the race is on the 12th. I'm worried about getting a walking time though because the course has some hills in it and I am not prepared for hills.

Ah well, will find out tomorrow.

Thanks thinsonle! Looks like I'll be stuck with Jillian everyday, and my own head every second day for a bit more. Ah well!

Hi Everyone!!

I'm still here - starting week 2 on Monday!! Finished week 1 yesterday after a few stops and starts due to my work schedule, and am feeling very positive. I love reading all of your posts - such an inspiration :)

did w7d2 last night. Doing d3 tonight, and tomorrow. I just need to get weight off so I'm working out every day.

Hey everybody!

Finished W7D1 today. I'm really glad that I've been able to keep up with the program. Today was not "easy" but I finished and will hopefully be back out there on Sunday!

dirtybluebird: I have alternated days doing C25K except for back to back runs on Sunday and Monday. This fits with my work schedule because I only work from the office on Tuesday and Thursdays. I do a little bit of cardio (20-30 minutes) and then strength training on off days. I agree with others that you need to do what works for you. I think taking those rest days has helped me get through without any bonked runs.

aka8941: Congrats for successfully getting back out there! I finished grad school this spring and I remember really struggling with diet and exercise during busy periods.

does this program really make you fit? can you really be fit while still being overweight?

how do I get FIT? should I keep running and bridge to 10K? it takes so long, this whole process.

Thin - thanks! I'm running outdoors so the only way I can tell how fast I'm running is the announcer on my app so I can kinda judge by that... if it's accurate! And that's kinda what I thought too (about worrying about speed later). I just wanted to make sure I am doing this right!

Aka- Every time I find myself with a case of the "this is taking forever!!!!!" I remind myself that I did not get fat overnight. I've been steadily gaining weight for 13 years, it will not melt off in 6 months. Much as I would like that to be so.

I didn't consider C25K to be a program that would get me fit, more something to start me on the path to fit. I do know that I feel fit-er since starting, and that once I've finished W9 I have to keep running 3x a week, every week, faster, and longer, and hillier, to keep getting weight loss benefits. Personally I plan to start on the pre-training program for the Beginner 10K program.

Whether someone who is fat can be fit I have no idea. But I know that when my within-healthy-weight friend challenged me to a 2 mile race during week 7 I beat him.

I beat him good.

Hi all,

I have just finished Week 1 ...

I couldn't get to the gym today to do my usual 45 minute cardio so I went for a slow jog instead. I managed 30 minutes without stopping ... :)

My question is .. should I jump a few weeks in the programme or just continue on with week 2 ? I did week one on the treadmill with a little bit of resistance.

(This is the second time I have done the programme last time I worked up to doing a few half marathons a few years back - so know it works and I want to do it properly - would it still be properly if I jumped to week 4?) ...

Originally Posted by aka8941:
does this program really make you fit? can you really be fit while still being overweight?

how do I get FIT? should I keep running and bridge to 10K? it takes so long, this whole process.

Aka ... the C25k was the beginning of the journey the last time I felt truly fit, healthy. I think it gives you options to continue on with running/jogging which leads to greater weightloss and fitness ..

Hey everyone! I'm just popping in quickly to say hi sand see everyone's progress!
I'm about to start my finals at uni, so my progress on Wk9 has been slow. I've managed a run every day, though a combination of studying, heat and this persistent blister on the sole of my foot has stopped me from getting to the 5k level.
That being said, I've found that running has been the best stress relief this week. My anxiety is normally through the roof during finals season. Not so much this semester. Looking back over the past uni semester (13 weeks, 16 weeks including exam period), I'm quite proud to say I've gone from walking for 60 minutes to running for a comfortable 30 minutes, and have lost a total of 9kgs in this semester. So, I feel like I'm leaving this semester of uni on a good note. Even better if I can scramble some good grades!

Aka - I think the C25K is good at starting the 'getting fit' progress. For me, it's proved to me that I can actually accomplish something that I've thought was out of my reach all of my life. I'm eyeing the Bridge to 10k to follow up the C25K... I'm more than a little worried that without the established weekly increases i intensity that I'm not going to continue this progress of running. B210K, and maybe a summer gym membership (because it's looking like a humid summer!)

I don't think that fit is linked to being fat or thin. There are plenty of athletes (heavy weight boxers, rugby players, to same a few) who are heavy men who can run and have great stamina. On the flip side, many of my friends are stick thin and are so unfit. I'm properly the fittest of my friends, and I'm classified as overweight, when they aren't.

HMM3 - Welcome! I would suggest that maybe do W2D1, and if at the end you've found it easy, move on to W3. You're not a newbie, so skipping a week shouldn't be a bit problem. Just as long as you're giving yourself a rest here and there and not hurting yourself.... making yourself do easy weeks just because may discourage you from finishing the program out.... good luck!

dirty bluebird - I followed the program up until W5. So run, rest day, run. That helped my body repair, and helped me avoid shin splints and whatnot. As it got easier to run, I started to run more often. At the moment I'm doing some sort of running 6 days a week. Properly not the smartest move because my knees are killing me and I've got some seriously sore thigh muscles, but I am starting to get hooked on that running high.
BTW - You're a uni student in Aust too? Ha, my exams start tomorrow. Running, and not baking like last semester, has been my procrastination. My legs are not happy, lol. How have you found the 30 Day Shred? I'm considering giving it a go.


Hope everyone is having a lovely weekend!