Oshcat I hear you on not having a good run day. Saturday I ended up walking and that was it and yesterday I felt so tired so I ended up staying home and not venturing out. I gave myself a day off.  Good luck on your 5k on saturday. You will do great.

I was repeating W4 runs last week because I am having problems running the 5 min parts. I decided not to look at my watch to see if I was keeping up with the time that is required for that week. I found without looking at my watch I did so much better. I actually completed the 5 min segments with no problem. I am proud of myself.

Hi Everyone!  I'm a 64 year old newbie.  I've been briskly walking (my Border Collie) daily for several years, averaging about 45 minutes per day.  I started the C25K on August 15 and tomorrow I'll be on W5D2.  I average around 13 mpm.  I've been physically active for most of my life, and while I'll likely never want to run a 5K, I do enjoy the running (as does my dog!), and just want to stay active. 

Question for you:  I run/walk on a lovely dirt loop trail that's a total of about 4 miles., using the C25K ap on my iPhobe.   I'd like your advice on how to handle my remaining time on the trail after I've completed the day's program.  Most of the time I've been running/walking some more until nearing the end, then doing my cool down.  Once in a while I just walk the rest of the way.  Considering my advanced age  :-)  what's your opinion on what to do after the program for the day ends before the trail ends, and continuing to increase my running time without killing myself?

For those of you who've been experiencing ankle/knee/hip pain, I can relate.  When I first started running, I hurt too.  Then I realized that it was probably that I was wearing incorrect shoes for my style.  I went to a running store that has a fancy diagnostic tool for determining your personal running style, bought their suggested shoes, and voila!  No more pain!  Just an idea.

Hi All,

Did my first session last night... Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

I did brisk 5 minute warmup walk followed by 20 mins alternate run and walk but after reading it again I'm not sure if the 5 min warmup is included in the 20 min total.

Any Ideas

Regards

Mark

Well Kerry I was right not to worry about that bad run... I did great in my 5k.  I ran the entire distance without walking a single step and smashed my PR.  Feeling a little 'queen of the world' right now !  I'm also proud of my friend who was running her very first race.  She also ran the entire distance without walking, she said at times her feet were barely moving forward but she did make it!

Hello. 43 years old here.  Just ran my first 5k last weekend.  Started training in January.  Lost 65 pounds since then.  Have about 5 more to go.  My goal was 5k in under 30 minutes.  Reached my goal!!!  What a feeling!! I have seen lots of people with injuries!!  Seems like stretching is of utmost importance!!  No injuries here.  Hope to keep it that way, and look forward to another 5k next month, and hopefully 10 k in the spring!!

45 years young here, Been training science march 2011. Ran my first race in Aug. 10 miles

I just ran my very first 5K yesterday!!!    My running partner and I did it in 39:10, better than any of our training runs!  I was nervous the night before and flustered the morning of because circumstances beyond my control had me going to sleep 3-1/2 hours later than I'd planned.  Also, I'm not much for crowds.  Getting going was a little unnerving with so many runners and making sure I didn't trip on the brick street (it soon gave way to pavement).  To be honest, I wasn't feeling a groove until about the 1-mile mark when I saw the first spectator I knew since the beginning of the race.  He was holding up his phone to take a picture and I yelled, "I'm doing it!"  A little while after that I saw my daughter who ran along with me a little bit taking pictures.  Other than that, I saw no one I knew along the route, but that's okay because they were all at the finish line!  In going back over all the pictures, I certainly look every bit of my 42 years and I have flappy skin because of the 80 pounds I've lost, but SO WHAT???!!!  I ran a 5K!!!!  And in less than 40 minutes!  As we neared the finish line, two friends who had already finished came back and ran the last section with us.  I started seeing people I knew and heard them cheering for ME, not just generic cheering, and it gave me a burst of speed like I've never had before! 

Keep it up Tanya!  I just started week 3 and already my breathing is much better.  I still have a ways to go but am excited about the improvement so far.