Funny you should ask.  Today on my 3 mile run I was thinking just how much I love my apps. Now I only use one, Runkeeper, but when I was starting C25K I spent 1.99 on a C25K program designed by Blue Fin.  Up until recently it was called C25K but they were asked by active.com to stop using it so they have redesigned it and it is called Ease into 5K.  The old version was great, you could play your own music and just run or walk, like Pavlovs dog based on what the beep and ladies voice told you to do.  The new version might be better- I don't know.  I did not have a gps version b/c when I started I was using an itouch. 

Now the only program I use is Runkeeper, by fitness keeper (in the Apple store). It is free and has a corresponding website that is great too.  There is a subscription level service - but I have not paid for it yet.  If you are willing to spend 3-4 minutes programming in your runs (and double checking you did it correctly you won't have to spend a dime)  Here is what I like a about it:

- you can listen to your own music or even take phone calls without screwing things up

- you can program any workout you want in the "coaching" section.  You can create a session that has multiple segments based on time or distance based programs (with or without repeats), or a mixture and you set each define the speed (slow, steady and fast).  When I started using it I was still doing C25K for time and later when I switched to distance.

- you can choose to have a 5 minute warm up and cool down (but when you are done you can see your average speed or lack thereof) for the entire thing and each segment. 

-There is also a setting that you can use to give you feed back (avg speed, distance, current speed).  You choose how often you want to hear it and what information you want to hear. 

-Your runs upload to a website where you can see how you've done and it creates a cumulative record

-there a social networking component you can CHOOSE to participate in, where other people can see your runs and comment. 

The only negatives I've come across, my phone has not been fully charged to use GPS, music etc for the full run and dies (its a small drain but it does us battery power) Although I know someone who used it for a full marathon, you just have to charge your phone.  and 2.  Sometimes I set it for the wrong thing like run 3KM instead of 3 Miles. 

Here's my last run- feel free to look around... http://runkeeper.com/user/edensacres/activity/61791786

And, if you have any questions, let me know.  GOOD LUCK

Stephanie

Migranes are the worst! 

Pacing is very personal and is one of the largest challenges at the beginning. Here's what worked for me: I searched online to figure out what my target heartrate zones were supposed to be and used the hand grips on the treadmill immediately after each run cycle to let me know where I was.  (Typically it was too high, so I had to slow my run pace down the next time).  Just before my walk cycles were over I would check my HR again and if it was still in that target range, I would make a mental note to slow down my walk cycle a bit- so it was more of a recovery time.  Eventually I found I was walking at 3.0 and "running" at a 3.5 or 6. A year later my walk is at a 3.4 and my run is 4.4 - and I'm still on the large side.  Find the pace that works for you and don't be concerned about the "speed" or the difference between your walk and run pace.   As long as you are moving faster than a couch you will be making progress.

Great move setting the incline up a bit.  This is more like running on a a flat road (if the treadmill were flat, its actually more like running downhill). 

Good luck!

Stephanie

Just take it slow. It is always hard in the beginning. What helps me is running a speed that I don't have labored breathing you will last longer that way. Even if you are almost walking you will eventually be able to go faster and longer just take your time.

Just completed W2D1 and it was easier than I thought it would be. I mistakenly missed a " ding" so I ran for two minutes. I m pumped!!!  I've been dreading W3 so this makes it not so daunting!!! 

I need to be more diligent about stretching after each session. I do Bikram yoga three days a week so I know I get plenty of stretching.  But I should be stretching afterwards, right?

Way to go babydollinman!!!  That's so awesome and encouraging to hear!

Hi everyone. First time posting here even though I joined in 2008. I have to say I have tried to get into running for the last 25 years. Everytime I have tried for one reason or another, I gave up due to injury or inconsistency. I found out about this couch25k last summer, tried it then and then got hurt again. I was diagnosed with a compressed disc this past summer which put me into physical therapy. I must also say, I am someone who has never enjoyed running, but have hit a fitness slump and needed something to kickstart it again.

So trying one more time, I started couch25k again in September. I run with a back brace. I went to a running store and got properly fitted with good running shoes. The sales associate told me probably the reason I got hurt in the past was not having good shoes and running too fast at first.

So taking all the advice of the running guys and my physical therapist - I tried running again. I am in W6D2 which means today I ran 2 straight 10 minute sessions. Now running 2-10 minute sessions might not seem like a big deal, but for someone who has a compressed disc and history of injury - well, to me it feels like I ran a 26 mile marathon! My next running session is the 22 minute straight run, but I now KNOW I can do this! Stick with it! Don't worry about going fast - pace yourselves the whole time.

No one is posting speeds much here - I am running a 4.1 mph - yes, it's a slow jog, but something my body in comfortable with. I figure once I can run 30 minutes non-stop then I will start upping my speeds. I try not to get bothered by my neighbors on the treadmill running 6-7mph because I know I will get there.

I haven't yet signed up for a 5k, but I'm thinking April/May will be a good timeframe. Again, this is from someone who generally hates running. I want to be a convert and I think I am on my way!

Keep up your motivation!

Trin

Kpenter...

I start week three today!  I think I am a week behind you.  I run Mon/Wed/Fri.

I am taking the "slow and steady wins the race" approach.

I have not lost a pound since I started this...My focus has been more on getting the workouts in...I figure as I get this to be a habit for me, I can switch up my diet a little bit and start focussing on the weightloss part of things. So that way the NOT losing doesn't make me quit.  You know.  : )

I'm worried about my second three minute run segment today.  My approach for the rest of the day is to drink plenty of water...eat some protein (string cheese and greek yogurt.) Have a bannana, an apple, and some vitamins, and I've also been putting a little bit of tonic water into cranberry juice that I cut with tap water.  I'm hoping these things all help. Trying to set myself up for success.  I'm ready...I've had two days off, so my legs should be rested.

Week Three...Bring it on!