The Couch to 5K (C25K) Running Plan Thread #2
 

Hi all! The last thread (http://www.3fatchicks.com/forum/exer...an-thread.html) is very long, so I need to close it. Feel free to pick up your conversation in this thread.

Well, shall I start? :) I just finished W5D1. I had to take a week break from running as I was suffering with a bad cold and fevers. I felt quite apprehensive as for where to start after this break: should I repeat week 4, or move ahead? I then decided to try and move forward and boy am I glad I did!!

W5D1 felt great. I finally got a running app and it motivated me to run faster. In these three times five minutes I run 2k in total and I was SO proud, never thought I would be ever able to run. And what more, it felt quite easy! I feel so encouraged right now, it just really feels great to run like this.

Sophie seems our plans are exactly same! I used to run in the evening, but some days it's just too hot and other days I'm way too tired. So I moved my running days to Friday, Sunday and Wednesday when my husband can take care of the girls in the morning. Morning runs rock!

Swanz from what I heard, it is important to keep the days off, because it's when your muscles are actually getting stronger. While running every day would probably not directly slow down your loss, it might make running too strenuous for you. If you really want to accelerate weight loss, I would focus on diet and keep the calories down. Running is great to get you in shape but as a beginner you won't be burning too much calories. I run 2k today and burnt (according to my app) 180 calories. Not that much!

I have recently finished a Couch to 5k plan and can remember how amazing it felt when I managed to complete the first couple of "longer" runs. In the plan I did, it jumped from 8 minutes of non-stop running, to 20 minutes the next week! Is it like that in the plans you do as well?
Anyway, I was terrified but I turned out I could do the 20 minutes just fine, and building on that up to 30 minutes/5k was a piece of cake.

At this point, my runs average around 40 minutes and slightly over 5k. Jogging for longer seems to come easy to me, but I can't seem to keep up a faster pace. Anything faster than 12 km/h and I get exhausted really quickly. I want to work on that but don't really know where to start! I am now using the "Zombies, run!" app on my smartphone and I do increase my speed during a "zombie chase", but I can't seem to keep it up for very long. Any advice greatly appreciated! :D

Oh, and I've also been running about five times a week (in not-too-busy weeks). Very pleased with myself! Skipping my "day off" would have been hard for me in the beginning, but I'm fine now!

Today is W5D3 for me.... Seems those longer runs are about to hit me hard. Looking at those numbers, Ronja, I think it would be too much. Thanks!

Hello Everyone, :-)

I have just started with the C25K program yesterday after eyeing it for about 2 years now and loosing about 20 kg before my apprehension about any joint troubles from running has decreased enough to seriously give it a go. It also helped to have moved to a place where there is a nice runner's track just within a half hour's walk from my home that allows to run on very soft surface.

I was not really sure what to expect as I used to hate running in PE classes, I was always slow, falling behind, out of breath, the typical symptoms of an overweight teenage girl and thus it has never been an experience that I associated with success.

So I was apprehensive of running, the other runners - the real ones ;) - who might get angry at me for using the track while not really being able to run yet and still concerned about joint issues due to the extra weight.

But I went and I am so glad that I did! :) Because my joints feel fine for now, I was able to do W1D1, there was no negative feedback or angriness directed at me that I would have perceived and a girl running by even gave me a thumbs-up. I thought that was pretty awesome of her. :) When I see people biking, running to that track, especially people who are not in perfect shape yet, I always think good for you, respect. But getting that kind of support from a complete stranger felt, very motivating. :)

So overall, I just wanted to share that starting out slowly and carefully can be a very good experience and far less intimidating than I had imagined and I would like to encourage anyone who might be reading this and pondering whether or not to give it a go.

My lesson's learned were the following:

• Good quality sports bras are a very good investment - try different support levels, there is a world of difference there I would have never thought possible in the first place!
• Water and some sugar tablets are essentials for me as a carry-on
• It pays off to read up on what kind of shoes to get
• And having shared about my plans with those close to me really helped to sway me into starting when my courage crumbled a bit
• I can actually do this!

My goal is to complete the program by end of September, making it my summer fitness challenge. I wish everyone much enjoyment and fun in working on their own goals and look forward to participating in this thread with you! :hug:

Starting C25K today! Can't wait to start feeling more in shape!

I just finished W5D1 and W5D2 today. I am so surprised that jogging for 8 minutes straight was easier than I thought it would be.

runthecontinent - I looked ahead to see the time for W5D3 and it jumps to jogging 20 minutes straight. I was kind of shocked because I didn't think it would start that soon. I see that the 20 minutes wasn't bad for you so I will be thinking the same. Thanks!

Lizz- I like your tips. I definitely need to get new sports bras.

Good luck to everyone else!

Lizz - Hear, hear! on the sport bra comment! I only have one (the best support level I could find as I'm pretty big-bosomed), and I cannot believe the difference. Will never run without one again. Also, how exactly do you carry water on your runs? I always a dry mouth when I run but never take water because I wouldn't know how..

Eliza31 - I'm almost sorry I told you about the 20 minute thing, haha. I remember how shocked I was when I heard they wanted to have me run for so long. But really: it should be fine.

I have found I manage much better or worse depending on what and when I've eaten. I try to have at least a decent snack (like a banana) about half an hour before a run and lots of water a like ten minutes before taking off. Afterwards I usually eat something, about 20 minutes after my run. I'm pretty fond of bananas before AND after actually. I eat lots of bananas.. to much probably. What do you eat before and after? I could probably use some suggestions for new workout foods. :D

I fell off the weightloss wagon for a few months (as has happened repeatedly) but now I'm back! I've known about the C25k program for a while now, but having found the App that tells me exactly what to do...I finally went out and bought some running shoes and socks (I wear skirts/dresses exclusively, so I honestly didn't own any socks). Now all I need is a sports bra and some bottoms. Do they make running skirts? Skorts? Must look into it.

My friend Andy is going to be doing the program with me, but he's in a lot better shape. I think hes just humoring me. He is getting new running shoes by next Monday but I think I should start Week 1 without him and he can jump in on Week 2?

Anyway, I look forward to sweating with you ladies!

Hi everyone!

I'd love to jump in here. I did week 2, day 3 yesterday. I have 2 bad knees (ACL repair and chondromalacia), and plantar fasciitis in both feet. I hadn't even considered running til a friend of mine gave me a friendly push. I got fitted for new sneakers, bought an industrial strength sports bra, a couple running skorts, and I'M DOING IT! :D:D:D

I did the week 1 workouts 4 times, and I plan to keep to that pattern. I want to take it slow on purpose, and not piss off my knees or feet. I don't care if it takes 10, 12 or 16 weeks - I'll just be thrilled to complete the program.

Yesterday I was shocked to see that even though I'm purposely not trying to go fast, I went 0.2 miles further than the previous workout. So I am improving! Yay me!!

Tinnerane, I got my skorts off ebay, but they're Land's End and LL Bean brand. I've seen other brands out there, but those 2 have bigger pockets so I can carry my ID and key and lip balm. My phone gets stuffed in my bra, though. ;)
eta - nice shirt! I'm a huge Young Dubliners fan.

Lizz that's a great summary of your experiences. I hope you enjoy the program as much as I do!

Tara welcome on the board. You will feel in a better shape in no time!

I remember I was TERRIFIED when I was supposed to run three minutes. And that's just three weeks ago! Today was my W5D3 and I was supposed to run 20 minutes. I however needed 23.5 minutes to complete prescribed 3 km. I am incredibly proud I did it. And it was not really all that difficult! It's just like weight loss: you don't see any difference from one day to another, but if you stick to in, one day you find out you lost lot of weight and you don't even remember how it happened.

Hey guys.
How do you keep track of how far you have run? Do you use phone apps? I run with my mp3 player because I'm concerned my phone is huge and will fall out of my pocket. Maybe when I reach my next mini-goal I should invest in one of those arm sleeves for your phone... I have done the C25K programme on and off since October time, but don't think I've ever run for 30 minutes solid, managed 25 minutes on Monday, today's challenge is to reach the 30 :)

I use a phone app, but I do not have an arm sleeve for my phone so I just hold the phone in my hand and look silly. I should totally get one!

Boom, 30 minutes run, total route including 10 mins walking came to only 3 miles though, need to work on speed!

I repeated week 2, day 3 yesterday, and I was back down to 2.2 miles total. So Sunday's longer distance was a fluke, or maybe I did better because it was cooler out on sunday.

Starfired, I am using 2 phone apps simultaneously - the C25K and Endomondo. Endomondo tracks my time, distance, and speed.

I wear a sports bra and a tank with a built in camisole - I tuck my phone in between the 2. I probably should invest in an armband. :p

On to week 3 tomorrow!

I completed W5D3 today and was able to jog the entire 20 minutes. The gym is closed today so this was a nice workout.

Happy 4th to everyone!! Have a great day!!

Hello Everyone, :)

So, I completed the second day of week one. Took some effort in summer heat but I think it was worth it. I will be going shoe shopping for jogging shoes on Friday and look forward to that. Music really helps me zone out and forget about all the fit people running past me while I just walk or jog a little bit though having fit people around is actually great of motivation for me. :)

I was not aware that one should be tracking distance too though. Is there a predefined distance one should complete?

Perhaps this is a silly question that has already been answered countless of times, but is there anything that can help with blisters?

runthecontinent - I just took a small water battle in my hand, kind of a nuisance but worth it in serious heat for me. Plus I am still doing much more walking than jogging here so it is not really in my way. :)

Ronja - thank you for the well wishes, I hope you will be right. :) So far, I am still easing my way into it and try to convince myself that it should not cause joint trouble for me but it is very encouraging to know that you are ahead of me by at least a month and enjoying it!

Eliza31 - I hope you will discover a really good find and fit. It was kind of like a treasure hunt for me but definitely worth the effort. Best of luck to you!

Happy C25K for all! :carrot:

Lizz - about the blisters: normally, once you get good running shoes (Friday, yay!), you shouldn't get them anymore. Although I have to admit I still have one spot on my foot where I get blisters, strangely.
I tend to get blisters mainly when hiking and for me, those compeed blister patches seem to help IF I manage to apply them so that they stick! Because those things tend to come loose really quickly, especially when they rub against your sock or something (which is what causes the blisters in the first place, so yeah). You have to use them preventively on the spots where you tend to blister. Now apparently there's also something else, a preventive SPRAY against blisters. Might be more comfortable than the patches, if it works at all. Haven't tried it.

Blisters are more about proper running _socks_ than shoes IME. Treat 'em with a Spenco blister kit, way better than the "blister" bandaids.

Jumping into the C25K thread, because I'm loving these runs :D

I completed W3D2 today and I'm loving it more and more. I use Robert Ullrey's podcasts on my trusty Nano, and carry a bottle of water. If I run outside, I find it a bit more challenging. I can breeze through with barely a puff on a treadmill, and I also get somewhere to put my water and a sweat towel. :D

I can't wait to start week 4 and the longer runs - I'm getting a real sense of accomplishment out of it, and luckily have not experienced any blisters, strains or sore muscles. I must be doing something right!

Week 3, day 1 done!

I had to pause in the beginning - disappearing sock issue - but I survived the 3 minute runs just fine. Every workout I complete makes me more optimistic about being able to run the 5K eventually! :D

I just started my first day today and I was so impressed with how well I did! Every time I have tried to do this on a treadmill I have given up halfway through. This time I made sure noone was by me so I couldn't blame being uncomfortable as a reason to stop! I also played a latin channel that I've never listened to and it really pumped me up. I'm excited to do it again.

So when does the love of running kick in ;)

Wow, I just love coming in here and read about all the positive experiences you guys are having. This is such a great motivation, thank you! :)

runthecontinent - thank you for the anti-blister tips. I got a really nice and comfortable pair of running shoes at a competent shop and can't wait to give them a go tomorrow morning. I hope they will also help with the blister problem.

MariaMaria - that is a new point for me, I have not really given socks much consideration. Just used the same ones I use in aerobic and zumba classes. Thank you for pointing that out. :)

So, I have not run since Tuesday. Work, family visiting me and the heat are my best excuses but I will get back on track tomorrow morning, before the heat rises and really look forward to testing the new shoes. :carrot:

Lizz I took a week break and then another in the middle of the program and I was able to get back on track without much difficulties. Sometimes life just gets too busy!

I tried W6D1 but I sadly had to give up before I finished. It makes no sense as it was way easier than W5D3, but I felt still tired from the long W5D3 run, and also I started of running too quickly and found myself out of breath before I reached the distance I wanted. I did run what I was supposed to run time wise though. I also feel my hips and knees, so I think I might have overdone it a little. I will take couple of days break, then do W6D1 again.

Happy to be joining this group! I'm starting the Couch to 5K on Monday. Did it years ago but never completed the training. This time I've got people to hold me accountable and already picked a race in September to shoot for. Getting new shoes on Friday. Reading about what you all are doing is very motivating.

Week 3, day 2 done!

Re - socks - I just got the most fabulous ones at Target. They're Champion, the most expensive ones (about $10 for 2 pairs), and the left and right socks are different. I wish I kept the package, they're not on the Target or Champion website. They're no show, but with tabs front and back, moisture wicking, and comfortably thin for summer. Love them - must go buy more!

Completed my first week today. :) Starting week 2 on Tuesday.

The new shoes are great, it feels completely different and much more comfortable to move in them, even on hard surface. And no new blisters emerged so I am optimistic that they might have done the trick. I have also realised today that taking it slowly helps to avoid the small pains and had in fact a completely pain free workout today. :carrot:

Ronja - You are more than half-way through already, that must be a great feeling! I hope your aches will clear up with the couple days of rest and you can get back on track and tackle week 6 soon!

Happy C25K for all!

I am so glad to find this thread! I am on IP and just started using the Couch to 5K on my iphone. I mostly walked for now, but I did 1.56 mi in 19 min ... I know it's slow, but it is a start!!! I will be following this thread for extra support :O) It was sooooo humid last night, I couldn't breathe, so I missed my walk (darn asthma!) ... today should be my "off day" but I will be exercising instead.

Good luck to everyone!!

Aussielover, that's great! I came in slower on my start today. Skipped the first week and went straight to the second week and did 1.41 miles at 25 min. I feel good about it though. Though not as fast as I hope, I did run longer than the prescribed 20 min. Going to try and finish this week at 25 min., then move up to 28 minutes next week. I don't like the big jump from 20 min. to 28 min. runs so I'm inching it up. No pain so far.

Good luck to the rest of you ladies!

OK! I completed the first workout of C25K. I'm really glad my friend is doing it with me, bc I'm the type to slack off and start walking when I get winded (and BOY did I get winded). It was kind of shocking to me, I can't even jog for a minute without puffing like a bellows! Survived though, stretched, and downed 24 ounces of water. :) Thought "Hey, I can totally have some ice cream thats in the freezer!"...bc my brain is made of counterproductive cells, apparently. Then remembered I had GoGurt in there too. Just as frozen, just as good.

Stronger4me Looks like we got started on the same day! Are you planning to use an app (or something) to track speed/distance? I didn't today, but I think I will next time. I'm not fussed about it really, bc I'm just trying to build my endurance...but knowledge is power, right?

tinneranne, I'm starting out at the gym. Then will move to the gym's indoor track before going outdoors. I'm not keeping track of speed because I vary it throughout my run. I'm using 'C25K Free' app on my android phone, which has each day's run/walk built in and tracks each day of the training for me. I need to find an app that tracks distance for me, but haven't done that yet. I don't have an IPhone, that will be a gift to myself once I complete a race in September.

Tinnerane are you sure you don't go too fast? When I tried running with a friend, he went faster than me and I subconsciously tried to keep up with him, ending up really out of breathe. When I go on my own, I go slowly, and I complete what I should complete. It sounds as if you maybe should slow down. I read somewhere that answer to a question "How fast should I go when I am a beginner in running?" is "Slow. If you can run any slower, you are not running slow enough". Keeping up with that advice allowed me to get this fast :)

I competed W6D1 today. Was a struggle, but I did what I should do, and I am properly proud :) Already looking forward to a longer run in D3. 2.25 miles! That will be a great accomplishment.

Ronja I don't know if I'm trying to keep up with him...but I certainly wasn't able to finish the workout today. I did six of the minute running sessions and walked the rest. I feel a bit pathetic, but I'm just going to try W1D2 again on Friday. I've never really worked out or pushed myself before. When it feels uncomfortable...I stop. No more!

Hello :)

Tuesday I competed the first day of week 2. And very surprisingly it was not bad. Based on the first week I had some doubts if I could do even the 90 mins without stopping but as it turns out I could. Even if it included some games in my head like: lets see if I can reach that tree over there next to the track before the guy on the podcast tells me to slow down again. :D For the first time I also found myself looking around and not just at the ground in front of me, I think that also helps with giving a bit better posture and that feeling of: Hey, I am actually jogging. That is is pretty awesome! Great feeling!

Happy C25K for all!

Liz well done on enjoying your sun! I remember I felt SO WORRIED when I was going to run for 3 minutes straight for the first time. I did not believe I can run that long - now I am running around 25 minutes!

Tinneranne try to take it really slow, and see what happens. Though to be honest with you, if I stopped when it gets uncomfortable, I would never run as long as I do now. Sometimes I start feeling tired, but I push forward and in couple of minutes the feeling passes and I feel just fine again. The worst thing that can happen is being out of breathe, that is very uncomfortable and ruins a run. Going slow helps me with that.

I need to take Ronja's advice as well. I've been pushing myself to go faster and I think I'd do better going a bit slower. Keep going Tinner! We can do this together.

I completed W1D2 yesterday, 1.64mi @ 25 min. This may seem like a silly question, but during this first week how many total minutes should it be? 20 min. or 30 min?

To everyone on week 1 or 2, I agree with the advice to go slow! It helped me. When I did day 1 of week 1, I was so unfit that I had to pause the podcast and lean against the lamp post to catch my breath and I walked through the last run interval! Now I'm on week 5 and I can run 8 minutes straight. :D

Rainbow welcome on the board. I love your enthusiasm and honestly, I think the most difficult on all this is to START. I NEVER believed I could be a runner, but people on here inspired me, especially seeing that even an overweight person can start running and love it. So I did and I am so very, very proud. It's pretty much the only sport I have ever taken up and it makes me feel so cool to be a "runner" and buy runner clothes and all that, yes it is superficial but it's me, I love the feeling of being a part of the "fit (or getting fit)" group of people, not the fat one sitting aside thinking she could never do this.

Today I run 2 miles (W6D2) with a break in between them. First mile should have taken me 10 minutes, but it took me 13. Then 3 minutes break, and another mile, this time completed in 12 minutes. Yes, it was SLOW, but I finished the distance and run longer than I was supposed to, which in some way is good too. W6D3 will be 2.25 miles (3,6 km) without any break, and longer runs without breaks from there on. I am excited!

Take two of W1D2 was a success! I'm thinking it may take me more like 10 weeks to finish this thing...but if I ever run 5k it'll be a miracle. Finishing is the goal, not finishing in 8 weeks.

Despite the concern that running with someone could make me try to keep up...I can say its really helpful to have a running partner. Not only for the practicality (he drives us to the track) but also for the accountability factor. We set a time and hey, I can't just blow it off. Also, even though he's 300lbs, Andy is used to working out. He knows how to push himself and he's a good cheerleader for me. I am decidedly cranky about the whole "sweating and panting" thing.

Question: What other workouts/exercise are you ladies doing while you do the C25K? I'm not currently doing anything, my thinking is I've never really exercised before and I don't want to have any excuse not to do my 3X a week run....I may start doing yoga on my days off though, stretch out those sore muscles!

lizz Congrats on the first day of the second week! I'm apprehensive about the 90 second run too, but you totally nailed it!

Ronja I'm working on pushing through the discomfort. Controlling my breathing so I don't pant awfully seems to help a little. :)

stronger4me we most certainly can do it. more than that, we will do it. The app I'm using ranges from 25 to 40 minutes depending on the day (I confess I peeked at the later weeks).