So, I did W3D3 on tuesday and again on thursday (part of my plan to take it slow). Today I did W4D1 - and finished it! The 5 minute segments were a little long - during the last one I heard the voice prompt start and I thought "thank god I'm done running", and she said "1 minute to go". I thought "you teasing B*%^H!!!" :D But I made it through the last minute. I went 2.17 miles in 33 minutes - I walked a little while after the cool down ended.

I'm really pleased with my progress so far. At this point I don't care how slow I am, I just want to run. I want to sign up for a race, but I'm not sure how far out I should schedule it. There's one nearby Labor Day weekend - if I continue to progress on schedule it would be fine, but I'm a little concerned about weeks 5 and 6. I figure there's always the Turkey Trot on Thanksgiving, but I'd like to run a race before that.

ETA - Tinnerane, I do yoga the other days of the week. I started that at the beginning of the year, and like it a lot. I have the Namaste Yoga DVDs - it was the series on FitTV. Each episode is 22 minutes, and the focus is on linking the poses together with the breath. Got it on Amazon - a little pricey ($50 for 13 episodes), but I like it, so price per use is low. I also have The Biggest Loser yoga DVD - now that s*&t is HARD! I end that one arms trembling and sweaty. The Namaste yoga I can do in my pajamas and go straight to bed - it's very relaxing.

Tinneranne don't get me wrong, I think having a running partner is awesome and I sometimes wish I had one! The mutual support and accountability can be awesome. It's just when you mentioned running out of breath, I realized that was my problem when I had a running partner once. It was the only day when I didn't finish the run, so exhausted it left me. But it's just me being silly and always thinking I need to keep up with someone, grrr!

Rainbow what an amazing progress! I'm sorry but I don't really feel in a position to give any advices, but I would say if you're very overweight, or don't feel too fit, just stick with the time the program recommends (e.g. running one minute, walking 1,5 minutes) for now, because you can add the speed (and therefore distance) later. I started off that way, as I had no means to measure my distance. I got an iPhone around week 5, started to measure the distance and I felt fit enough to push harder and achieve the distance as well, not just the time. In fact, my time is still quite longer than recommended, because I run so slow. But I'm happy!

Today I finished week 6. I run 2,25 miles in total, without a break. It took me 25 minutes. I loved it, but longer runs to me impose a danger of getting bored. I think I'm getting an audiobook to listen to next time...or just new and cool music!

Hello, :)

I completed week 2 today and am so happy! I am really starting to enjoy the jogging parts and being outside and "one of the joggers" on the track, well at least during those couple minutes that I actually spend jogging. But this is much more fun than I had expected. :) I timed myself for the first time today: completed 5.3 km is 50 minutes so there is probably lots of room left for improvement in the coming weeks but I am starting to believe now that gradual approach is really worth it and does bring results that I can already notice myself in small steps.

rainbowsmiles - very happy that you are along and going about your running program in a gradual way too. I am only a couple days ahead of you and can say that even after a couple occasions there is notable improvement and I am really starting to believe that this gradual approach will bring very good results. The enjoyment factor is one I never really expected but is already starting to captivate me and I wish you the same. :-)

tinneranne2 - I go to a zumba class once a week and enjoy some light boxing-like home workout DVDs on the days off C25K and occasionally play table tennis, actually thinking about it, those offer some nice variety to the jogging. My goals is to exercise on most days of the week, which for now means about 5 days a week and take the other 2 for rest and recovery. That leaves me pretty tired though in the evenings and physical exhaustion is a wonderful sleeping pill but I look very much forward to when my body gets fitter and learns to handle that exercise regime without feeling knocked out as soon as my head hits the pillow. :-)

Ronja - Congratulations on completing your week 6! 25 minutes without stopping sounds amazing and I am very happy that your efforts have made this possible. I listen to audiobooks too sometimes on my way home from the runner's track and mix up the music weekly to help avoid it becoming too predictable. It is also fun to experiment that way with what tracks motivate me most in practice and to pack more and more of those onto my player. I found this list fun to browse too for some new ideas: http://www.dailyspark.com/blog.asp?p...gs_of_all_time

Happy C25K to all! :)

Week 1 is complete! I'm averaging 2.45 miles each time out (including the 10 minute warm up/cool down time) which I feel is pretty decent. Trying not to get intimidated by the longer run times next week offers. Bring it!

A bit disappointed that I don't seem to have lost any weight this week, though I did have a couple days that I was massively beyond my calorie limit. Rest of the week was on plan, so I still should have (mathematically speaking) lost about a pound. oh well. I'll eat cleaner next week.

Hope everyone had an awesome weekend, keep running ladies!

Week 4, day 3 DONE! :whoo::whoo::whoo: And it's already 80 degrees out, so I was kinda slow, but I don't care how slow I am. I just want to keep going! My plan is to do this workout 1 more time before moving on to week 5.

Rainbowsmiles, I walked for a couple months before I started the couch to 5K. I wanted to start slow because of my knees and feet, and I also needed new sneakers and a real sports bra. I've read other posts who said it took longer than 8 weeks, so I'm repeating workouts on purpose. I've been repeating the last workout of each week so far. It's taken me 5 1/2 weeks to get to where I am. I really don't care if it takes me 10, 12 or even 16 weeks - I just want to finish the program and run that 5K!

Off to Target today to buy some more of the amazing socks. I'll save the package this time so I remember what they are. :p

Week 3 day 1 completed, so I am very happy. Should add though that it was difficult for me to do the 3 minute runs. In the beginning I tried a mantra of "I can do it and it is easy to do." that turned around minute two into an "Is it over yet? Is it over yet? Is it over yet?". :D

5.3 km completed in 48:28 though and I was proud to have improved my time a little bit compared to the last workout so that helps with motivation.

Also purchased a cute grey runner top a little by accident and can't wait to test jog it. :) The funny thing is, it took C25K program for me to allow myself to get and wear sleeveless tops again in public in ... I can't even remember, most likely not in the last 10 years.

Riddy - I really like your idea of repeating the last workout of every week one more time. Thank you for sharing that tip. I think I will wait and see how week 3 goes but think that if the 3 minutes continue to feel so very challenging perhaps I should consider taking it slower also and doing more of the same session, maybe.

Questions I have wondered about while jogging today: have you ever felt a turning point in your C25K progress, when the runner in you really kicked in or have your experiences been mostly of continuous and gradual improvement?

If you were to start the program again, is there anything that you would do differently? Do you have any special lessons learned?

Happy C25K for all! :carrot:

W7D1. 4k = 2.5 miles. It took me 29.5 minutes so I almost graduated from the program :))) I run on a new trail and there were some hills, so I had to stop and breathe twice. It made me feel like a failure, but I had to remind myself I do this to be happy, not dead exhausted and hating every minute. After breathing for about a minute I was able to continue jogging uphill. I will see in next two sessions if I can do it without a break, at any rate I won't be moving to week 8 until I can run 4 km non stop.

For me, it's all been gradual. I watch my mileage with Endomondo, and I'm pretty consistently around 2.1-2.3 miles for the workout. I sometimes walk and extra minute or 2 at the end if I've misjudged my speed/distance and I'm not home yet. :p I haven't had any big "aha! I'm a runner!" moment yet. I just get to the point at the end of the week that the workout is less hard than it was at the beginning of the week.

And I bought more of the amazing socks yesterday - they are Champion C9 Premium Maximum Performance - low cut with heel shield. They come in packs of 2 pairs, white with magenta and dark grey trim on 1 pair, neon yellow and grey on the other. I am seriously in love with these socks - I hate hot feet, sinking socks, and toe seams. These have NONE of those issues.

I won't have a chance to run again til the weekend, so it's yoga the rest of the week for me. :yoga:

Happy learning to run, everyone!

Hello! I just finished week 5 today, and for those of you that are on week 6 or later that means a jump from an 8 minute run to a 20 minute run! It wasn't too bad! Looking forward to finally hitting the 5K!

Repeated W4, D3 yesterday, and increased my distance to 2.22 miles. I'll take that as my sign that I'm ready to start week 5 - probably tomorrow. Since each day is increasing this week, I have to decide which day to repeat. I'm leaning towards repeating day 2 before moving on to the 20 minute run.

Week 2 is my B%^#+!!! I feel sorta lame that 6 1.5 minute runs totally had me winded. I like the "5K runner" app though.

Week 3 starts at 6am tomorrow. Bring it!

Week 5 Day 1 done! :yay:

My distance was back down a little, but oh well. I made it through all the running segments, and felt all right.

This is my 3rd time doing C25K. I have enjoyed the challenge of it every time.

Summer 2010 - I had NEVER jogged further than a mile and could not understand why anyone actually enjoyed running...but my then 10 yo wanted to run a 5k, and I he was to young to go on his own. (Little did I know that he would finish in almost half the time I did, luckily we had neighbors and friends their that kept him company while waiting for me!)

Summer 2011 - I did not jog over the winter and needed to restart. Went on to jog a 1/2 marathon in Sept 2011.

Summer 2012 - I am going to do a double C25K :dizzy:
My 7 yo girls want to run in a 5k so I am starting C25K with them.
I want to increase my speed, so I am going to jog on the walk and actually run on the run. ;)

Lizz - There is nothing I would change any of the times I have done C25K. EXCEPT, if my first race were hilly (they all are around here) I would make sure I did some running on hills...I kept it flat and was shocked on my first hill! They are doable, but it is better to train for them. :cool:

Riddy - there are usually fun 5Ks around Halloween, I bet you could find one near you.

Rainbowsmiles - look at you increasing your speed!!!

So super happy to find this thread! I have been day dreaming of being a runner - again. Back in the day I ran daily and LOVED IT!! I will be starting the C25K this weekend. I need some good gear 1st.
Rainbowsmiles...I see you on the IP boards too....quick question - my coach told me I shouldn't increase my heart rate too much or I will be out of ketosis? sound right? either way, i'm gonna run!! can't wait to start and post my expereinces!!!!:carrot:

Rainbow and AMS,

I'm doing all this on Medifast, which I know isn't the same as IP, but closer than most other plans. From what I've seen on the MF board, they suggest adding 2-3 ounces of lean protein before running, if people notice their weight loss stop or reverse. I was having peanut butter in the evening on my C25K days, but then I gained 1.5 pounds, so now I'm adding a cheese stick before. Do you have an IP nutrition support or exercise support you can contact?

Riddy I do have a coach but she tells me if i increase my heart rate I may get out of ketosis. Sounds so strange to me though. How can exercise make you gain weight? Wouldn't it just be muscle anyway?? I may need to add another protein packet. I just feel they don't want me to work out at all!

I just got back on the wagon - for both exercising and eating well consistently. I started the C25K program again, but on W3D3. I did that yesterday and didn't have much problem completing it. Today I did W4D1 and it was much harder (but I think I let my brain tell me I was more tired that I was). I figure since I am not starting at the beginning, I may take some more time on some weeks to build up, but I am going to give it a go. I have always had 'run the princess 1/2 marathon' on my bucket list (its a run through Disney's Magic Kingdom) so I guess I need to start running if I ever want to consider that. I'm glad I can come here for support and accountability to stay on the plan.

Good luck guys. Great job so far!

I don't get it about the heart rate and ketosis. :?: Medifast just says to limit exercise to 45 minutes/day, and only after being on the program for at least a few weeks. But they DO want us exercising.

Sounds odd to me. I'm sure your coach believes it is correct, but is there an 800 number or someone official at IP you can email for a second opinion?

gatorgirl6 welcome back to the wagon! You dived right in to the end of the week I'm working on. The princess 1/2 marathon sounds like a great goal to work towards. :)

the 5K runner app has W3D1 as:

5 minute warm up walk
Run 1.5, walk 1.5
Run 2.5, walk 2.5
Run 2.5, walk 2.5
Run 1.5, walk 1.5
5 minute cool down walk

I wussed out on the last 15 seconds of the last run. Legitimately, I could have carried on. I should have sucked it up. I need to toughen up mentally. So, I'm doing W3D1 again tomorrow. Fairly certain W3D2 is the same as day 1 anyway, but thats not the point. If I don't complete, I repeat.

Part of me is disappointed bc I'm such a wuss, part of me is impressed every time I get up at 6am and dig out my sports bra.

tinneranne2, Thanks for the welcome. It looks like the C25K is slightly different from your 5K runner app, but not significantly.

I tried to do W4D2 today, but my back was sore this morning and once I started the running portion I could tell that it was hurting my back and if I continued I would be lucky to get out of bed tomorrow morning. Instead I walked a brisk 1.5 mi. I probably wont be able to run tomorrow either, but I will get back in as soon as possible. I also did 5.5 mi on the bike. I normally do around 4 mi on the bike after my run cause it helps keep me from getting sore. My back hurts worse now than before my workout, so it still may not have been a good idea - but I will nurse it for the rest of the day and hopefully recover.

I did W4D2 today. I am so proud of myself - not just for running 8 minutes at a stretch, but for doing it AFTER work and BEFORE dinner. That is SO not like me!

Look at me, I'm running!!! :D:D:D:running::running::running::D:D:D

So you burned calories AND learned something - bonus! Yay you for keeping it going in that heat!

Riddy - working out after working all day? you deserve a medal dear! If I don't do it early in the AM, I don't do it at all.

Ok, due to weather issues/sickness I just redid W3D1 today. First time listening to an audiobook rather than running in silence. It was a lot easier today. Possibly because I'd done (most of) the run before, possibly because of the distraction of the audio book, possibly because I'm just that awesome. lol

Tinnerane, you most certainly are that awesome! :D

So I just got home from a mini vaca (since Saturday). I ran Saturday morning before I left, again on Monday morning, and today! Today I tried something different - at my friend's suggestion - I did my week 6 day 1 BAREFOOT, on the beach. MUCH harder! I'm sure I'll be sore tomorrow, but it was a nice change.

I'm very happy I survived the 20 minute run Monday. I'm glad this week is back to the shorter intervals til day 3.

Keep running, girls!

I did W3D1 twice, W3D2 took three times to get it right. Having issues here, especially concerning mental toughness. I cannot imagine running 8 minutes, much less 20...30?! I'm struggling with 2.5 minutes at a time over here.

Tinnerane, have you tried listening to music instead? I find listening to songs I like, with a fast enough tempo, keep me going.

Here's a few on my "skinny B***H" playlist -
Adele - Rumour has it, Rolling in the deep
Dexy's Midnight Runners - Come on Eileen
The Elders - Raging Sea, Moore Street Girls, Ten pound Earhole, Story of a Fish
Enter the Haggis - Gasoline, One last Drink
Clapton - After Midnight
Flatfoot 56 - Black Thorn, Born for this, Smoke Blower, Stampede
Hair of the Dog - Paddy Murphy's Wake, Dooley, Papa John's Tree, MTA, Drunken Sailor
Johnny Cash - Cocaine Blues (Live @Folsom Prison version), Wreck of the Old 97 (live @San Quentin version)
Metallica - Fuel
the Tossers - Siobhan, Whiskey Drives me Crazy
Young Dubliners - Come on, Knickers, Brown Dog, Wash my Hands, Shame, Waxies Dargle, Father's Son, Howaya Girls, Rosie, If I Should Fall from Grace with God, Leaving of Liverpool, Backseatdriver
Dropkick Murphys - Never Forget

Hope this helps!

Off to do week 6, day 2 again tomorrow!

Thanks Riddy! I'll give music a shot tomorrow!


I got up and walked four miles this morning on my off day because I felt like it. :) W4D1 is tomorrow (3 - 4 - 4- 3). Its crazy that after this week I'll be half way done!!!

Week 6, day 3 DONE! 22 minutes of straight running (well, slow jogging). :D

It was not easy - my legs were tired going uphill, and most of the last half, but I just kept running along to the music. I'm glad I have the app to keep me honest - left to my own, I'd probably quit too soon.

You are all inspiring.

I just started C25K this week. I am running on Sunday, Tuesday, and Thursday mornings, so tomorrow is W1D3. I'm currently using the free podcast.

So far it's been really easy. I was pleasantly surprised that I was able to do it. I know it will get harder, but I'm just glad I haven't been struggling immediately. I hate exercise and hate mornings, so the fact that I'm getting up at 6am to do this is really crazy.

I am really glad that I went and got properly fitted for running shoes. It helps quite a bit.

This is my 3rd time trying a new program. I'm currently just doing a higher protein, lower fat diet and seeing if I can stick with the exercise. They say the third time is the charm.... right?

Hi, everyone!

The last time I completed c25k was over two years ago, and i used it to start training for my half marathon I ran. :D

Fast forward to now, I kinda let myself go for a while and gained about 60 pounds back from the 100lbs I had lost. I started c25k again and am on week 3. :carrot: I've been running with my dog, since we both could use some exercise, lol. I signed up for a 5k fun run scheduled for August 23rd and I am excited to get back into running. I had a blast doing 5k's and training for a half marathon. It feels good to be back!

Keep running! :)

Week 7, day 1 done!

I'm still quite slow - only going 2.4 miles including warmup and cooldown, but I kept going for the whole 25 minutes!

I think I'm close enough to sign up for a real race. I'm thinking late September, to give me time to get my distance up.

Week 4 day ONE today! Wish me luck. :D

Good luck! :goodvibes:

I'm tackling week 7, day 2 tomorrow morning. :running::running::running:

Week 7! WOW That's awesome. :sunny::sunny:

The 5 minute runs kicked my butt tonight! OMG But I'm feeling good now that it's done. :D

Well it had all been easy until today, and I'm only on W2 D2. It was overcast and dark out and my feet just felt so heavy. But I got through it. I'm not sure I'll be ready for Week 3!

Keep going...

Week 7, day 2 DONE! I've now done 25 minutes of running (well, slow jogging) for the second time!

I'm really grateful for the app - I'm not sure I would have kept up with this without it telling me when to run and walk.

And I'm still planning on repeating a day of this week's workouts before moving on to week 8. I don't think I'll be running the 5K in 30 minutes by the end of week 8 like the app promises, so then I'll have to increase my time til I'm running the full 5K.

Week 2 is done!

Not sure how I'm going to do next week. I've been feeling it more each day... But the good news is that I've lost 5 lbs in the last two weeks.

Hurrah!

Nice job, Harpie - keep it up! :yay::yay::yay:

Last day of week four tonight! :carrot:

Week 7, day 3 done!

I'm still slow, but who cares - I'm running for 25 minutes! :D