Cheers Jillian work out is class, so much better then the one i was previously doing.. went for a walk earlier today to get me back into the swing, raining this evening so will c25k it tomorrow, tick tock.. to june Bank Holiday

Hi everyone. I just downloaded this ap to my iPhone last night. I've been walking/slight jog for the past two weeks. Right now I can do two miles in 30 minutes. I'm very excited to start the program. I'm signed up for a 5k obstacle/mud run in four weeks. I'm told that a lot of people stop and slow for the obstacles so I shouldnt' have any troubles with the run portion. All of your posts were motivating!

Did anyone complete the program in under 9 weeks?

Hi all! Sorry I haven't been around - we had company this weekend so I didn't fit in any runs, BUT I was so pleased with myself because I got up before work on Friday and went for a run. Craaaaaaazy!

I did W5D1 today, no issues, and my ankles didn't bother me too much. I think it's when I run first thing in the morning that I have a problem, as it doesn't seem too bad if I run in the afternoon when I've been up and moving around and at work etc all day. Weird.

I may do W5D2 tomorrow, then W5D3 while on holiday this week. We'll see. I am determined not to stop running while I'm away, plus it will help with the indulging I am sure I will be doing!!

Hope you're all still doing great! How's the knee galway?

Crztina, I've been trying to follow the program on a week-to-week basis so that it will take me the allotted nine weeks, but so far I am in week 5 and have actually been running for 6 weeks as I was away for the Easter long weekend and missed several runs. I didn't stay where I was though, I progressed as usual, just with about five days in between W1 and W2. I imagine you could complete the program in under 9 weeks, but just listen to your body and make sure you're not overexerting yourself. Best of luck to you, can't wait to hear about your obstacle/mud run. That sounds so fun and messy!!

Hi Everyone,

The last time I completed this program, I was running too slow so that I wasn't completing a 5K in 30 minutes, even at the end and I was really disappointed!

So, here's a question for you - how fast are you walking and running?

Are you running at 6.0 mph to get to you to a 5k in 30 min? I'm very consciously increasing my pace each time I run so that I can get down to a respectable race time.

Today, I did W2D3 at 3.5 and 4.8. What's everyone else doing?
People not using treadmills, how are you tracking this?

I have one more day of week 7 and have never felt better or more accomplished. I was sore during weeks 3-4 mostly in the abdominal area and thighs, I guess it means its working! It was tough going from intervals to the long run then back to intervals. If any of you have an android on the market there is a free ap for C25K. It has all of the weeks on there, you just hit the one your on play your music and it dings when its time to run/walk. the only think I dont' like about the free ap is if you leave page at all even to change songs it stops other than that it is great! good luck ladies!

Congrats that is great

I've been a little off track since running my 5K on Saturday. I had a bad week leading up to it and otherwise haven't run outside since Thursday. I was at week 4 but hadn't once completed the entire workout. I decided to take a step back today and do the week 4 workouts except with all intervals being 3 minutes. Then after 2-3 workouts I'll try the full week 4 workout again and try to get back on track. The weather just broke here and it got really hot. This is bound to make it harder to run, which is another reason to step back a little.

LosingLaura - I have done all my workouts outside. I felt like since I am running my 5ks outside it would be best to train that way. I don't track my pace, I just consider it a victory to finish the intervals. I think I run faster though. I often start an interval too fast and am practically jogging in place by the end of it. I naturally find myself giving it my all during every interval. I completed my 5K in 37 minutes which averages a treadmill speed of 5 (which is jogging), except I walked an aweful lot of it. So I think I run kinda fast (for a program like this at least). I don't know if this helps. I think a natural solution if you're running on a treadmill is to use a speed slightly faster than the one you want to run your race at (since it is easier to run on a treadmill).

Dman- great job at getting so far in the program. I can't wait to be able to run for 25 minutes.

freedomreins- Congrats on graduating to week 5.

Thanks Scarlett! It took me awhile toget to week 7 i had several weeks that I did over and over until I was comfortable. I was so scared of the 20 minute run at first but after ya get into it it is not so bad. Good luck to you!

LosingLaura - I do my walks/run outside, in the morning before it's too warm and humid. The ap I have on my phone tracks how far I went, the pace of my walk and the pace of my jog. I'm a newbie to the program (W1D2) but right now I'm going 2 miles in the 30 minutes. My walk pace is a 16:36 minute mile and my run is a 11:59 minute mile (I must lose some time in the transitions). I really slow down at the two hills that are on my path.

freedomreins - Thanks for the info. I know I put the cart before the horse by signing up for the 5k already, but it's what I needed to stay motivated.

I find that even though I have spent two weeks even working up to W1D1, that I'm still nervous at the begining of each workout. I start to feel good a couple of minutes before the cool down. I hope I get over the hesistation and dread because it really has been a great start to my day.

Just started c25k yesterday!! Always wanted to be a runner but I never knew how to start. This is so great!

ok I'm finally sort of back on track. I just put together a two week schedule of my workouts. I hope to be on week 5 by the end of it. I did this leading up to my first 5K and it felt so good to cross off the days as I did the workouts.

Today I did the week 3 workout (even though I was recently up to week 4). It royally kicked my @ss. It's definately a step backwards but at least I'm back on the wagon.

June 18 5K here I come

dmam82- it was super encouraging to hear that it took some steps backwards and doing weeks over in order to get to the end.

I think I'm gonna do the Thanksgiving Day Turkey Trot here! I've always wanted to do it, & starting C25K now will get me ready for that.

Ok. I did the Week 3 workout 4 days straight. On all workouts I was able to complete the whole thing. It still wore me out but I think I just naturally push myself to run faster as the runs get easier. Tommorow is my rest day then Tuesday I'm going to attempt week 4 again. I feel like I should be ready.

So far I'm on track with my 2 week workout schedule. It feels good to have some Xs on it, to show my progress.

This morning I woke up with some slight soreness in my right calf. I wouldn't really say its painful, it didn't impede my run in any way today. Hopefully a rest day tommorow will help and it wont become an issue. This is really the first pain I've had since I started.

Having the 5K goals in my sig has really been motivating me. I now have to see them everytime I'm on here.

Well this week I start Week 8, Im dong D1 tomorrow. I skipped monday because I spent 4 hours in my mothers pool cleaning it so I was kinda wore out from walking back and forth. Week 7 was not so bad and Im only adding 3 minutes this week. I found that alternating speeds on the tredmill works, like Ill jug at 5 mph for 5 minutes then drop to 4.5 mph for 5 minutes back and forth. the 1/2 mph made a bigger difference than I thought but it was just enough to catch my breath again. I know its kinda slow but its a start, i can work on times later anyway.

ok Tuesday and Wednesday I gave the week 4 workout half hearted attempts. TOM had just come up, I had some poor nights of sleep, the weather was bad and I'd worn myself out doing other things. in short I wasn't my freshest but if I'm honest I used these things as excuses and didn't push myself as hard as I could have.

Today I was fed up and just super determined to finish the whole workout and did it. I fully completed all of the intervals.

It actually wasn't that bad. I was tierd but definately not dying by the end of it. I'm becomming amazed at the amount of ground I can cover during my intervals. I'm starting to get really pumped for my race. It feels so good.

My plan is to do the wk4 workout for the next 4 days so that I get a little faster. I also want to make sure I have it down pat by the time I move on.