It is a very common mistake amongst new runners. We go out and think we need to RUN. Then when we can't do as well as we think we should have we quit. It is one reason why I don't like being on the treadmill. Then I know exactly how fast I am going and it never seems like it is fast enough.

I am so glad slowing down worked for you. Don't be afraid to redo a day if needed. Sometimes one extra go around makes all the difference.

Ashley, I don't usually broadcast this but I "run" at 4.0 mph on the treadmill! That's only a brisk walk for my husband (6'2"). I walk at 3.0 mph and cool down at whatever speed feels good. During my 20-minute run, I even slowed down to 3.5 mph for the last 5 minutes.

That is really, really slow, but it is technically running, and I have the whole rest of my life to get faster. When I want to work on speed, I borrow a trick from runnersworld.com--I start out slow and increase the speed gradually over the run. That way I don't get too pooped out at the beginning.

I am the same! I walk/warm up/cool down at 3.5 and run at 3.9 or 4. Just the fact that I am running 30 minutes straight now is amazing to me! I will work on getting faster as I go.

I wish I knew what these speeds were in KM! I suppose I could quit being lazy and google it!!

3 mph = 4.83 kmh = 20 min/mile
3.5 = 5.63 kmh
4 = 6.44 kmh = 15 min/mile
4.5 = 7.24 kmh
5 = 8.05 = 12 min/mile
5.5 = 8.85
6 = 9.66 = 10 min/mile
6.5 = 10.46
7 = 11.27

Hi Everyone,
I'm new to this forum and wanted to say hello and give my input on running... I started the C25K Program about 9-10 weeks ago and bout 30 lbs heavier than I am currently. The 1st week was tough and I didn't feel ready to move on so I repeated it. By the end of the 2nd week I felt ready to move on so I started week 2 and progressively moved forward from there. I took a break for a few weeks at week 4, excuses, excuses and then refocused about 3 weeks ago and having been faithful since. When I hit week 6 it was tough but I pushed myself to transition to the 10 minute intervals and last Sat went for my 1st 25 min run and did great. What I've also done is started slow and then increased my speed with each new day of running. I agree w/the others, increase as the run goes rather than starting out at full speed, this allows you to build speed w/o wearing down right away. It felt like a great accomplishment to run 25 minutes. I went back and measured the miles and had run just under 2 miles. That makes it about 4.8 mph/12.5 minute mile. I would love to work up to a 10 minute mile but I'm happy w/my progress so far. I plan to run my 1st 5k this fall in October, giving myself plenty of time to prepare. I love reading all of your posts about running... I had no idea how much I would love it but it is really changing my life, body, mind, health and I couldn't be happier! So glad to have found all of you.
Happy Running!!

I had my longest running stretch so far. I did 22 straight minutes. My previous best was 18. I'm somehow a little disappointed though. I slowed down just a little so I could go further at one time but I have better time if I go a little faster and take more frequent walking breaks. It was only a minute difference but for some reason that irritates me that the longer running stretches didn't make up the difference.

I'm also getting a little nervous. I have a 6k (3.72 miles) race next Saturday. I can do 5 miles so it isn't the distance that bothers me. I think it is the fact that there will be PEOPLE. I am so used to running alone that it is freaking me out.

I had my longest run today too and "finished" week 9 day 3...and then some!

I did the 5 minute warm up and then the 30 minute run (with NO walking!!) and then, when my podcast said it was time to cool down...I kept running!!

I ran until the cool down was finished....that's 35 straight minutes! More than I have ever done before!!! After that, I walked a few minutes (I think 2 1/2 or 3) and then I ran again until I hit the 5k mark. That is the first time I have actually gone more than 3 miles...and then some.

By the time I did a few more minutes of cool down walking, I was over 3.25 miles. A personal record!

Now that I have completed the C25K program, I think that I will just work on bettering my 5k time. Does that sound reasonable? I honestly felt like I could have kept going at the end of my run today but didn't want to regret it later. So far so good.

I just wanted to thank you all for the encouragement as I made my way through this program. Hearing your successes and struggles kept me motivated and accountable and I don't think I could have done it without you awesome chicks on this thread!!

(My apologies for all the exclamation marks! I'm pretty excited )

This is wonderful news, momof5k! You all are doing so great.

Here is my update: It's hotter than H-E double toothpicks here, if you know what I mean. Like over 100f. That's normal for this part of the country in July, but it still makes it hard to get out and exercise. My asthma is incrementally better; after taking a week off, I went out to walk last night and I think I made it a couple of miles. I was faced with a big hill, it was hot, and my chest was hurting. I was still going to try it until I remembered that I had left my cell phone at home and I was on call. So I bailed.

I'm hoping that I can start getting out and moving more. It's depressing to sit in the house all evening while you girls are out getting slim and running your little rears off! At least my weight is still going down, but it doesn't compare to how it was going down when I was doing C25K.

Just did W8D1
I use a treadmill and also feel like a snake, my speed at this point is 4.3. I was able to do the last 5 minutes at 4.4.
I was planning a 5K for Oct but I feel like I'd be way too slow.
Anyways loving the program. Can't believe I'm running 28 minutes straight now

I'm so impressed at you guys that are running for so long!

I was able to walk my 3.5 mile route tonight. It was 90 degrees when I set out and now it has cooled off to a brisk 87. I took a couple of good puffs on the inhaler and set out walking. At first I felt like I wasn't going to make it but things got better and I was able to keep going! It's not running but I feel like at least I am moving.

ok so I have a question - I've never been a runner but I started c25k about a month ago and have never had any soreness after the fact (I speedwalk faster then I can run) - I just finished week 3 day 3 and my right hip is still sore after 2 days. It doesnt stop me from walking or anything.. but it hinders my speed and I get this ache when I shift my weight while I'm sitting. (I work an office job)

Seriously.. is that what this program does or is my body just suddenly now getting used to running? This sucks! I guess I strained something and all I can do is take ibuprofin. How does a person ice their hip joint... hmmmmm...

No advice from me here but I just wanted to say "hello!" and hopefully someone else out there has some answers for you

Val, I didn't specifically have a sore hip while I was running (I'm walking now due to asthma), but I did find that I did a lot better if I spent a few quality minutes stretching before I ran. I don't know if the other chicks here are doing that but it really helped me to do about 5 minutes of slow stretching. Maybe give that a try?

Val, I would second Windchime's suggestion on stretching. Stretch before and after--especially your hips. The best ones that I found are the squat with your ankle on your thigh one and also the sit on the floor with the bottoms of your feet together, creating a diamond shape and releasing your hips. It's a yoga pose DD taught me.

DH and I are still at it although we have moved away from the program. We generally walk 5 min, run 23-25 min, walk 5 min. Sometimes we have to walk for a block in the middle, but we've decided that that is ok since we are no spring chickens!