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I've been a lurker for a little while and I wanted to start posting to keep my honest to the program!
I had been looking for a way to start running forever but always tried too much too fast (run for 5 minutes walk for 5 minutes) and immediately failed. The C25K program is really helping me get comfortable with running.
I want to know if anyone else is at this week at this time? Or close? How are you guys handling your breathing? Are you worried about the later weeks or just concentrating on today?
I just did W3D1 last night and I'm psyched to keep going - can't wait to talk to other people about it!
I started in mid-late July, but at W4 took most of the next 2 weeks off to help my daughters move. Since getting back a week ago, I have not completed a W4 run yet, so I am aiming to get comfortable with that level before I move on. Hopefully that will happen next week, so I am at about the same point as you.
Stamina has always been a big problem for me, but it seems to be increasing gradually as I continue the program. It would be nice to shed some of my extra weight on the program, but my main motivation is fitness. I don't have much trouble with the breathing, but I take it very sloooowly...
Welcome, and good luck on reaching your goals!
Hello! Thank you for your response!
It's so nice to be doing this with other people - it'll help me with motivation.
When you say sloooooowly - how slow do you mean? I've kind of jumped around in my speed depending on how I feel that day, but i think I need to get comfortable at one speed and work from there.
I know as long as I do the time and complete the runs that I'm progressing and I feel it getting easier. (the 60 second runs were a challenge at the beginning, and now the 3 minute runs were no problem until the last 30 seconds - woohoo!)
I'm running on a treadmill because it's too hot & humid for me outside right now, and I'm really not ready to be seen yet I'm "running" at 13-14 mm, so I do mean slow. Occasionally I crank it up faster, but I can't sustain the pace very long.
Most people seem to go by time rather than distance when they're starting out, which is what I'm doing. The distance will come as my endurance and pace improve. That's my theory and I'm sticking to it.
Good luck--sounds like you are coming right along!
I just finished and will be running my first 5k tomorrow. It was hard not to think about the coming week, and its longer intervals. I had to work hard at just focusing on the day at hand and picture myself at the end of the workout feeling accomplished. I surprised myself. I started each new week thinking this was the week I was going to die. I ended each week still alive and in awe at what I accomplished. I can now run 30 minutes, not easily, but I finish it. Good luck!
I hope someone serious can post a reply to this thread. I started C25K 5 weeks ago. I doubled up on week one. I will do W4D1 Sept. 1. I am planning on doing it every other day, going on a two week vacation Sept 13, and then restarting at W3, 4 or 5 when I get back.
But my main question is about the numbers. I cannot help it, scientist at heart. I just can't do something and have someone say, 'Do what you feel! It's all for fun!' I look at the chart and converted the numbers to upper limits. W4D1 says Jog 1/4 mile or 3 minutes, Walk 1/8 mile or 90 seconds. It's the same speed! Am I jogging too fast? Should pick a pace where I either walk or run? I'd rather have it be a range of speeds or a percentage. Something that says, if you were jogging at 4MPH in W1, you should be at 4.2MPH for W5 and 4.4 for W9. And don't say there should not be an increase, because the numbers increase.
I know it is designed to get me off the couch. I know I should forget the numbers...but I can't.
And really jumping the gun...what is next? Do W9 for a year? Start back at W5 each month and increase the MPH by some amount?
While I am ranting, how much stretching does everyone do? I try most on the stretching page, but that takes up 20 minutes. I know it is important, but does anyone but the serious runners stretch that much?
Thanks for listening.
I am doing W2D3 tomorrow and I agree with the last poster- I try not to read too far ahead in the weeks. I read it at the start but now that I am attempting it I get too freaked out. I can't imagine that I will be running 3min next week. I run with my double stroller and 2 kids but next week the 4yo starts preschool so I am going to attempt to get some running done without the stroller and baby. I want to focus more on the longer running and not the baby crap.
My muscles are achy but I can almost do the whole 90 second without swearing at my watch. I am happy to have the timer go off at 20 min though.
I am proud to tell people I am attempting to be a runner but I really can't wait until I am a runner.
Also I measure my distance during the 20 min walk/run phase and I am a little over 14MM but I figure right now that is more walking than running so I am not too worried about the speed right now.
Good Luck Next Week
Originally posted by camplate:
But my main question is about the numbers.
Forget about all of the numbers but one. That one is the time OR the distance. Pick one and stick to it.
The difference between running and walking is not speed - it's gait. All of us can run as slow as we can walk, so the relative speeds of the two are unimportant.
How fast should you be running your run bits? That's easy: run at a pace that allows you to talk out loud (or sing) as you go. That's the pace that your cardio-vascular system is comfortable with, and it's important, because that pace extends your endurance more than you would ever believe. I was amazed when I began. As you get fitter, you'll be able to run faster at the same perceived level of effort without even noticing it.
How fast should you walk? It doesn't matter, as long as you're not walking so fast that you don't recover enough for the run bits.
You should NOT be trying to increase your speed. That's the fastest and most efficient way for a newbie to get injured.
I gather you're running on a treadmill. Get a towel, and cover up the display so you can't see it.
As for what's next, a lot of people go on to the One Hour Runner[/URL" target="_blank"> program, and some to Hal Higdon's Spring Training[/URL" target="_blank">, or both, in that order.
Edited for errant fingers.
[http://This message has been edited by Iontach (edited Aug-31-2007).|http://This message has been edited by Iontach (edited Aug-31-2007).]
I'll be walking all over Boston with a houseguest today but I felt compelled to not skip my run day!
In regards to the person who said they were nervous for the 3 minute runs - I was petrified for the 3 minute runs, and now they don't hurt.... and the minute and half runs are nothing!
Thank goodness for C25K!
I finished week 3 yesterday morning - it felt great!
I'm petrified for week 4 to begin but i'll hammer through it - how's everyone else doing??
Happy belated labor day!
I did W4D1 this morning. Actually had done it nearly a month ago, then was away for 2 weeks and have had trouble getting back on track the past 2 weeks. Hopefully I will start building again from here!
September goal: to stay on track with C25K?!
I'm doing W4D1 tonight - i'm nervous but I'll do it - I'm just a little nervous for the time between minute 4 and minute 5 of the five minute runs! I know I can do it, but I need something to distract myself...
Do you run outside or on a treadmill?
Hi, all. Mind if I join in?
I did W3D1 yesterday at a slow pace and not too much trouble. I have had sore ankles and a knee acting up a bit, but went to the running store yesterday after work and got new shoes. Walked 3.9 miles in them this morning, and they felt much better.
I, too, have been freaked out by the increases each week, so I no longer look at them. I'm using the podcasts and just follow the audio instructions rather than looking to see what I have to do.
I am doing W4D3 tonight. I have reduced my speed just to keep in the spirit of things.
I am glad I found this training program. I tried running back in May after walking all spring. Just cranked it up to 5MPH figuring I'd run for 20 minutes. At 9 minutes I sounded and felt like an unbalanced washing machine. I was limping because of a bad knee, gasping for air, probably seconds from passing out. Now I have coinfidence I'll get to and pass 9 minutes easily.
Eight more days of workouts and then vacation. I started doing pushups and crunches on my off days. No weight loss, must be all the muscle I am building.
Still have stretching questions. While I understand it, I don't like the "walk for five minutes, stretch, and then do workout" concept. If it was in the morning I could agree with being stiff, but not in the afternoon.
Not all stretches feel right. Not hurting anything, just either that I am stretching nothing, or no doing it right.