I think my first attempts at running on the treatmill were about 4 or 4.5 mph - that was about 2.5 years ago - I ran the NYC in just over 4 hours last month ... you can do anything you focus your mind on

Heck yeah you can do it!  I've had my doubts and my share of challenges already but I've managed to figure each thing out and move forward.  And please don't run for speed.  Speed will come later!  I currently "run" at a 4.5MPH, walk at 3.5.

Just to add another voice to the chorus: Yes, you can!

Like spicegeek, I started running about two years ago. I weighed in around the 245-250 lb range (I'm a 5'8" guy, and I didn't carry it especially well). I completed c25k between the beginning of July and the middle of September 2007, completing my first 5k at the end of September. Since then, I've completed three marathons, a 19.2 mile trail race (including a run up and down a mountain), two half-marathons, a 15k, three 8ks, and a mess of 5ks.

All of that from a guy who couldn't make it to his second floor apartment without getting winded on the stairs.

If I can do it, you can too!

Also: don't worry about the speed. Just go as fast as you can while still being able to talk in short sentences (maybe a half-dozen words or so at a time). Any faster and you probably won't be able to maintain the pace. Any slower and you won't build your fitness as much as you could. When in doubt, though, err on the side of going slower -- you're less likely to get injured or give up. Speed will come with time.

Don

Tammy,

I, too, am a beginner with my first 5K in mid-January in the Houston Chevron Marathon. I am a Clydesdale runner being 6' and 230lbs and not the fastest horse on the track, I assure you. I rarely run on the treadmill, but when I do, it is at 4mph. That is plenty fast enough to keep my heartrate up and that is my objective. I say run at what speed you are comfortable at not what someone else runs. I am fortunate to live in the deep south where winter runs are perfect running days. But with you living in Canada, you might be on that treadmill quite often. Just find that speed you are comfortable with and bump it up a little each week to progress until the weather improves and you can hit the road again. Happy running!

One more little piece of advice... I never EVER felt ready to move on to the next week when I reached the end of a week.  But I told myself that I would start out on the new week schedule and then revert back if I had some huge problem.  And miraculously... I was ALWAYS able to move on and do the next week!  Repeat weeks if you have to, but always try to move on first.  Your body will surprise you every week, I guarantee it!

I never thought I could run a 5K.  I started running on the treadmill in late June.  I'd signed myself up for a 5K as a goal for October 2009.  I would get up at 5 a.m. run on the treadmill for 30 minutes on my own program that was similar to c25k; every other day.  It was tough at first, but that time of the morning is the only time I had to work out, so that I could then get 3 kids ready for school/daycare and off to work.  My hubby travels a lot, so I had to tackle this new schedule and activity on my own.

I didn't think I could do it because as a female, I was/am obese at 219 lbs when I started running.  I couldn't use the excuse of being post partum because the baby was approaching 1-year-old in October.  I have lost 14 lbs from the start until today.  I have a lot more to lose, but I am happy with my new, active self.  I have a goal to do 1 race per month in 2010.  Mostly 5K, but hope to increase to a 10K later in the year. I've also incorporated 30 Day Shred DVD and Pilates and Yoga DVDs for more activity; especially flexibility.

You can read my story here:

http://purly-qs.blogspot.com/2009/10/race.html

I recommend getting through the program and getting yourself to running consecutive minutes, then work on your speed and hills after you've completed the c25k. If you are planning to run a 5K, then after you've completed the program, I would recommend that you run 3.1 miles at least one day a week for your 5K training.

I wish you the best of luck in training.

im right with ya tammy, but i think you can totally do it.  i live in a cold climate myself so treadmill is mostly what i got i started running april of 09 at nearly 240lbs im only 5'8" so it was a lot of gerth on me.  Today im 160lbs and balancing a full time job with full time school and still hitting the gym, so as hectic as this time of year is just remember to think of your time on the treadmill as your own little moment of zen lol