I second the advice to get that app!  I'm in the middle of Week 3, and I absolutely couldn't have made it this far without it.  It really helps me to listen to my favorite podcasts (keeps me distracted) while also not having to constantly check a stopwatch to see if it's time to start running.  Makes it much more of a seamless and smooth workout.

Also, I have to chime in and agree with those who struggled initially...my first week, I just knew there was no way I could make it through, but I took my time and didn't push myself too hard.  The rest days were as key for me as the run days, because they kept me fresh and (so far) injury-free and burnout-free.

I've read several times here and elsewhere that it's not uncommon to repeat weeks, and that's the best advice...just listen to your body, and it will tell you when it's ready for more.

Good luck!!!

Don't get discouraged so soon. I'm a thin girl, and started running for the first time last year to train for a 5k. I trained off a schedule I pulled from this website, and it was torture the first couple of weeks. Just keep going at it, and you'll see the difference eventually.

Natalie,

I, too, say thank you for posting.  Have been walking for several months now and decided to try to program this week. Just 2 intervals got to me and I stopped at a mile.  After reading all this, i'm more determined thant ever to get out there!

As far as weight, i'm 213 and have lost 50 pds in the last year and went through a challening pregnancy.

Thought I would try doing everyother 60 second interval for this week one.

Talk about inspiration being there when you need it. 

M

Natalie,

I started couch to 5k 5 weeks ago, and being about 40 lbs overweight, I decided that I would start with weeks of walking before I began what I considered to be "exercising".  I would walk my dog for about 30 minutes at a brisk pace and come home.  That was my pre-training.

The first workout of my actual exercise was difficult, but I was able to make it through, but barely.  I was looking at the list of workouts and thought "really?  There's no way I can do this".  I found it great that, though, each run got a little easier in a sequence.  I would fear the next week's tougher-looking schedule, but then for me it became a challenge.  I said to myself that if I couldn't do it, I'd walk it out, regress to the previous week's exercises, and then try again next week.

As far as my running goes, I started week 4 two weeks ago, and due to a wedding I had to travel to, I was unable to finish it.  So when I came back last week, I started with week 3 day 3, then did week4 days 2 and 3 when I came back, basically repeating week 4 but starting easier on the first day.

My point is, I think that it's OK if we don't do it in sequence, but just make sure to continue to push yourself, and even though a workout is hard, when you progress in it, there's a sense of accomplishment.  Don't worry about shedding the pounds or even plowing the schedule straight through.  Try to be healthier, try to find your limit, and then keep going at that rate until you feel that you can go a little more -- then raise your limit.  That's what I've been doing, and I find it helps.

Oh and one more thing, the iphone/iTouch app is awesome!  listening to my own music really makes my workout bearable. 

I've dropped about 7 pounds in the 5 weeks I've been doing it -- I have a long way to go, but my target is to be able to run a 5k in october with some co-workers of mine, and I really tihnk I can do it!   GOOD LUCK!!!

Chris

Hello... You have already gotten so many replies already, but I just want to chime in and say that I can definitely relate to your original post. How have things gone since that first post?

I am a few inches taller than you and a bit heavier than you too... I set out on this program last year and I tried too hard to be perfect. I felt that running was 5mph or more, and so I ran all of my running intervals at 5mph... And I eventually failed. I was being too hard on myself and not factoring in my own body and fitness level. I left the program defeated and in pain from severe shin splint pain (along the inside of my calves). I was really mad at myself.

This time around, I started much more slowly. I started going to the gym a couple of weeks ago for strength training and I also started using my elliptical every day, switching over to walking on the treadmill when I could not longer take another minute of the elliptical. I also decided to hike every weekend in the local "mountains" (large hills, lol) where I live here in Germany. I realized during these weekly hikes that I can, which much effort, hike 5 miles, up and down hills, in 1.5-2 hours (depending on the terrain).

Because of that, I decided I was ready for the c25k program, but as I said... I am taking it slow. VERY, very slow! And I love it! I am not hung up on "5mph or more" anymore. I still do my strength training and elliptical, then I head on over to the treadmill and do the c25k... 2.5 mph for my walk/recovery and 4.0 for my "run." So what if the guy next to me is about to take off in flight with his 7.0 mph running pace and 4.0 walking pace. I feel great because for me, 4.0 mph is running. Once I build up endurance and strength at this speed, I will work on getting faster. I am also doing each week 2-3 times to avoid injury and shin splint pain. At my weight, I cannot afford to stop for injury because I am becoming addicted to my lowering weight on the scale and my increased abilities in the gym and in life in general.

Sorry for making this reply so long! I just wanted to let you know that there is someone out there who is running at 4.0 mph... And it works for me. Know your limits and work at expanding them in due time.

Hey, there's nothing wrong with running 12 min/miles or any other pace that works for you.  That wasn't my point  - and I am totally supportive of anyone's effort to get out there and run/walk/move forward at whatever speed they can do.  I was only responding to the comments of the people who were saying things like "Oh, 12 min/miles are SO FAST!"

No, everyone doesn't have to run fast (I don't run fast either) but let's just call it what it is: 12 min/mile is not a fast running pace.

To some:  A 12 min. mile is not fast.   To some others:   It is.    Let's just say that.