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32 Replies Last post: Mar 6, 2008 7:45 PM by kikchic   1 2 3 Previous Next
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kikchic
50 posts since
Jan 28, 2008
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Feb 26, 2008 9:05 AM

C25K (2/25-3/02) Week4/5-Roadrunners


For all of you following the thread, some of us are lagging behind in Week 4 still, while others are gearing into Week 5, so I thought I would combine the two for this thread. I think I will continue the thread from here on out combining the two weeks so we don't leave anyone behind.

If you are a lurker, please join us and post your progress. We motivate each other to keep going.


Week 4

Brisk five-minute warmup walk, then:

  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 2-1/2 minutes)
  • Jog 1/4 mile (or 3 minutes)
  • Walk 1/8 mile (or 90 seconds)
  • Jog 1/2 mile (or 5 minutes)


Week 5

Brisk five-minute warmup walk, then:
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
  • Walk 1/4 mile (or 3 minutes)
  • Jog 1/2 mile (or 5 minutes)
 Brisk five-minute warmup walk, then:
  • Jog 3/4 mile (or 8 minutes)
  • Walk 1/2 mile (or 5 minutes)
  • Jog 3/4 mile (or 8 minutes)
 Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.



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kikchic
50 posts since
Jan 28, 2008
1. Feb 26, 2008 9:11 AM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners

I finished W4D1 yesterday (yes I'm still lagging behind, hence the combined week thread). It went great and I was really surprised by how easy it was. I concentrated on pacing myself and barely jogged faster than the faster walker at the walking track, but I still passed everyone. http://community.active.com/servlet/JiveServlet/downloadImage/3516/clapping.gif

W4D2 will be tomorrow. I had some knee and shin pain last night that kept me up most of the night. I finally gave in and took some ibuprofen and slept like a baby. No pain this morning. Of course the pain could be attributed to the colder weather moving in. We are supposed to get 2-4 inches overnight tonight and into Wednesday.

Good luck this week and keep us all posted on your progress.

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lorose
2 posts since
Feb 26, 2008
2. Feb 26, 2008 3:32 PM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners
I am new here. I am currently in week 5, I did day 1 two days ago and plan to do day 2 this evening. Every week I think "there is no way I can do it" and somehow I manage to do it. I am surprising myself with what I am able to do. Although my speed is not there - no where close to a 10 minute mile. I guess that comes with time????
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Step by Step
6 posts since
Feb 15, 2008
3. Feb 27, 2008 6:41 AM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners
Hi. I'm new here, but have been lurking for awhile. I am currently on week 5 and have completed day 2. I will be doing day 3 on Thursday night and am a little nervous about it. I am running for distance rather than time. Is anyone else doing this? I'm averaging between 3.10 to 3.15 minutes per 1/4 mile right now - which is working well for my endurance. It will take me a little over 25 minutes to complete the 2 mile run tomorrow. It just seems like a huge jump for me, but I believe I can do it. I will let you know how it turns out. Good luck to everyone else!
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kikchic
50 posts since
Jan 28, 2008
4. Feb 27, 2008 7:29 AM in response to: Step by Step
Re: C25K (2/25-3/02) Week4/5-Roadrunners

Hello everyone!

Glad to see you all join in. Step, I'm not doing the weekly runs based on distance only, if that is what
you mean. I follow the timed podcasts because it's easier than watching
the clock for me. I recommend focusing on distance right now v. time on the whole, though. I just want to be able to run the miles and will concentrate on picking up the pace once my body adjusts to running the distance. That is what most everyone on these boards are recommending from what I've seen.

Step-good luck on your W5D3 run! You can do it!!! http://community.active.com/servlet/JiveServlet/downloadImage/3533/rocker.gif

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Step by Step
6 posts since
Feb 15, 2008
5. Feb 27, 2008 1:07 PM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners
Thank you Kikchic! I know you are right. My husband has also told me to quit focusing on the time and just focus on the distance. That is what I will do and I'm sure it will make a difference. Thanks again!
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redux
13 posts since
Jan 6, 2008
6. Feb 28, 2008 2:20 AM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners
Heading to the gym soon for W5D2. I'm already starting to panic a bit about the 20-minute run at the end of the week. How's everyone else feeling?
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2poodles
37 posts since
Jan 30, 2008
7. Feb 28, 2008 3:57 PM in response to: redux
Re: C25K (2/25-3/02) Week4/5-Roadrunners
Hi all - hope you don't mind if I join in with you - I've been lurking.... I'm 45 years old, never ran before starting this program and did W5D1 yesterday. I'm running on a treadmill, since it's better for my scoliosis. I'm really slow - I use 0% incline and do my walking at 3.8 mph and my running only at 5.3 mph, but it's working for me. I figure I can increase the speed once I'm able to run for half an hour at a time. I do like the treadmills at the Y though, they have their own personal TVs and fans! Kinda neat! Anyway, the run went well yesterday, but my knees were tired and a bit achey later in the day. No back pain at all. My knees feel pretty good today. I confess I am getting a bit nervous about W5D3 - but am sort of looking forward to the challenge.... sort of! Anyway, nice to "meet" you all!
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TeresaWithoutAnH
23 posts since
Feb 28, 2008
8. Feb 28, 2008 4:00 PM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners

Hello.... I'm new to this group. I will do W4D3 on Saturday. Like others have said, I'm amazed with what I've accomplished. What I did yesterday, I couldn't have done in week one, so... progress! I need to do my training on a treadmill, and I don't know if I'm running fast enough. Right now, I feel like I need to just make it through the time and not worry about the distance. However, I'm planning to run my first 5K on April 12, and I'm nowhere near being able to run 3.1 miles. My greatest hope is that I will be able to run the 5K without stopping, but I don't know if this is reasonable. I will have finished the C25K a week prior to the race.

Also, I'm 44, losing weight with Weight Watchers, and this is my first running experience. No aches or pains yet, other than my thighs being a big sore in W3.

Any advice?

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TeresaWithoutAnH
23 posts since
Feb 28, 2008
9. Feb 28, 2008 4:03 PM in response to: 2poodles
Re: C25K (2/25-3/02) Week4/5-Roadrunners

2poodles,

Just read your post. Sounds like I need to pick up my speed, and maybe decrease my incline. I set the incline to 4. Walk at 3.5 and run at only 4. I had tried running faster, but my heart rate went sky high, and I didn't feel well, so I thought I'd better tone it down until my body is better used to running. Perhaps I'll pick the pace up a bit on Saturday and see what happens with W4D3.

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2poodles
37 posts since
Jan 30, 2008
10. Feb 28, 2008 5:19 PM in response to: TeresaWithoutAnH
Re: C25K (2/25-3/02) Week4/5-Roadrunners

TeresawithoutanH (love that!) -

An incline of 4 sounds really tough - I like to approach things more slowly, so 0% works for me! You'll probably be amazed at how fast you can run at a lower incline. Running on a treadmill at a lower incline makes the transfer to outdoor running more difficult - at least that's what I've heard. Someone on one of these boards suggested that setting the incline to 1% would be more comparable to running outside. You might want to try that.

Good luck with your 5K goal! I'm impressed. I'm not really looking at any races - I'm not sure that I'll ever really run outside, but it'll depend on how my spine handles the pounding....

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kikchic
50 posts since
Jan 28, 2008
11. Feb 28, 2008 7:25 PM in response to: 2poodles
Re: C25K (2/25-3/02) Week4/5-Roadrunners

Teresa-I'm running a 5k on April 12th and I'm on weight watchers too! How neat. I find that on a treadmill I have an easier time with setting my constant pace and outside I don't have that constant speed so I have to work on pacing myself. If I work on pacing myself, it really isn't all that harder running off a treadmill. The road is harder on the knees though. I like to use the walking track at a local church. It is carpeted and seems to be easier on me.

2poodles-sounds like you are doing great! Keep it up! I am at about the same pace on the treadmill as you, so it doesn't sound too slow to me.

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2poodles
37 posts since
Jan 30, 2008
12. Feb 29, 2008 9:33 AM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners
Finished W5D2 today. I was a bit intimidated by the 8 minutes runs, but they weren't as bad as I feared. Now I'm starting to get intimidated by the 20 minute run for D3! It's a wonderful feeling, though, looking back 5 weeks and seeing the progress that I've made. Yay for all of us!!!
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Step by Step
6 posts since
Feb 15, 2008
13. Feb 29, 2008 11:13 AM in response to: kikchic
Re: C25K (2/25-3/02) Week4/5-Roadrunners

Hi everyone! I completed day 3 last night. It went great! I completed the 2 miles with no problems. I was nervous about it all day, but it ended up being a great run for me. I was very slow, but focused on the distance that I needed to complete.

Everyone is doing so well! The program really works -- even the huge non-walking parts -- just have to continue working the program. Great job everyone!

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TeresaWithoutAnH
23 posts since
Feb 28, 2008
14. Feb 29, 2008 11:14 AM in response to: 2poodles
Re: C25K (2/25-3/02) Week4/5-Roadrunners

Well, this is a wonderful site, and I'm glad that I found you! Thank you for the welcome, encouragement and advice! I am excited to do W4D3 tomorrow, using a lesser incline on the treadmill to see how that works for me. Your progress is encouraging, and helps me to feel like I can do it, too! This training is great for confidence building, isn't it?

What are timed podcasts? Is this something you receive when you pay for the C25K training? I didn't pay, but am just following along with the Cool Running schedule that was printed on the website.

Thank you!

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