Couch to 5k

[Aulika]

Thank you for your answer !

 

[GaRain]

Well, I should be doing W5D3 tonight, but I am doing my first 5K!
So, we will see how it goes since I have yet to complete that distance in my training....

 

[BernardandMissBianca]

I am comiting to this program as of this week. My aim is to get in a better shape
For those who work on a treadmill what speed do you select as walk/jog ?

Everyones speed is different. What you need to do is listen to your body. When running you should be able to carry on a conversation without to much difficulty. Don't huff and puff, don't get cramped up under your ribs.

My walk is usually around a 3.5 - 3.7 and my jog is between 4.0 - 4.5.

Make sure you hydrate a lot before you run. 6 -8oz glasses of water a day. And I have leg cramp issues and shin splints so I rub icy hot on my legs before I run.

 

[BernardandMissBianca]

Well, I should be doing W5D3 tonight, but I am doing my first 5K!
So, we will see how it goes since I have yet to complete that distance in my training....

You can do it Lara!!! I did my first 5K at 5 weeks too. I was nervous but the adrenaline kicked in and I did a lot better then I expected.

 

[itsbaker]

Last night I did W5D2 and felt pretty good while doing it. This weekend I'll do my first 20 minute run, which will include the first time I've run a mile non-stop since high school.

I agree with others that say speed isn't really important at this point. I'm running at about a 13 mpm pace, certainly not fast, but the key for me is being able to keep running through the whole interval and to stay pain free. I found that when I tried to run faster, thats when the little pains came in my legs or feet. As your body gets used to running and your ligaments and tendons grow accustomed to the stress of running, you can start thinking about increasing speed.

Remember, you're still going faster than all those people on the couch!

 

[loislane]

My advice is to play around with the speed until you find that point that is awkwardly between a really fast walk and a really slow jog. Bump the speed arrow up one notch and use that as your starting jogging pace. You can always adjust from there if needed, but that should put you at a nice slow and steady jog, which is where you want to start out.

For those of you running 5Ks that haven't actually run a whole 5K in their training yet. I did the same thing and it was just fine. You'll be surprised how pumped up and energized you will be on race day - not to say you won't get tired partway through, but it's a lot easier to keep going when there are 100 people around you pushing themselves, people on the sides cheering, etc.

I was NEVER a runner - even when I was thin in my younger days. Now, I'll be running my 3rd 5K on Sept. 25. My last time was just under 33 minutes - hoping to get closer to that magical 30 mark in this race.

 

[moonbill2002]

I used C25K last year in preparation for a 5K and ended up quitting just past the halfway mark. But I did run the 5k and did pretty good (for me). I finished in 35:06, which was a big surprise for me and I was very happy with that time. I am running that same 5K next month (in about 3 weeks), then a 10k on Thanksgiving, and the Tinkerbell 1/2 Marathon at the end of January. Hoping I will be more prepared this time as I'm actually training!

 

[Disguy is nutz]

Thanks for starting this thread! I am sooooo slow but I am on week 2 day 2. I run it in about 46 minutes but I am also 260 lbs and every 4 minutes I hit a hill. Has anybody run the Disney 5k? What are the hills like so I know how to train? I want to run the Disney 5k in January and hopefully the 13.1 JAnuary 2012. I welcome any advice!

 

[GaRain]

Well, I did finish my first 5K and that is saying something for me! Everyone left me behind - which was ok, I just plugged in my ear buds and listened to music. I was NOT prepared for hills though - and I was not able to run. The first 1/4 to 1/2 mile we were too bunched up to move much anyways.
Then the late runners kept running through - it was so annoying!
I finished in just over an hour - because I was not able to jog or run, so I am a little sad about my time.

 

[GaRain]

I should have started week 6 last night. But I had not done any working out in over a week. So I just did 30 minutes with back and forth inclines and speed.
I definately need to start working on the incline in my training!
Ok, Wedneday, W6D1~!

 

[itsbaker]

I haven't posted in the thread for a while, but I'm still running. Yesterday I did W6D3 and ended up continuing on for 30 minutes instead of 25. I'm moving slowly, but I'm moving. I did 2.25 miles in that time. I'm less than 2 weeks away from my first 5K and I'm feeling pretty confident that I'm going to be able to run most, if not all of it!

After that race, there's a race in November that runs through a local park's light display which I want to do, and then I'm planning on running the 5K on Castaway Cay during our Magic cruise this November.

 

[itsbaker]

I've been consistently running between 2.5 and 3.2 miles in my runs for the last 4 times out. Today I did my last run before my first 5K and I did 2.8 miles in 35 minutes. Sunday is my first 5K and then I'm signed up to do another one the week after.

I hope that anyone who's thinking of starting to run will take comfort knowing that even a big guy like me has been able to make the leap and get up to running three miles in just 8 weeks. Amazing. If I can do it, anyone can do it.

 

[GaRain]

Way to go!!! I hope you do great on your first official 5K.
I had stalled in my program, but finished week 5 on Tuesday.
Hoping to start week 6 on Saturday at the gym.
I still haven't picked up my pace enough to call it "running" though.

 

[darthspud]

I've decided to start doing the couch to 5k tomorrow... I've been walking about a mile every 3-4 times a week and today I even started to jog a little and it felt great I wasn't horribly winded i even felt incredibly energetic afterwards... even after walking for several weeks I've lost inches off the waist and just feel wonderful

I downloaded the app on my iphone and can't wait to try it

possible goal is royal family 5k in Feb if i can find cheap enough flights

 

[itsbaker]

Welcome Darth! Good luck with the program. I just "graduated" as I ran my first 5K this past weekend. I was able to meet my two goals for the race which were to run the entire way and finish in under 40 minutes. Considering how hilly the course was, I was very happy to have been able to keep up my pace and finish in 39:48.

Just listen to your body, make sure you get your rest days and don't try to do too much too fast. If you feel pain, slow down, don't worry about distance at first, just focus on the time and you'll do fine.

I think that is all the good advice I took from this thread and the C25K threads at runners world. As its been said by many, if I can do it, anyone can do it.

 

[darthspud]

Welcome Darth! Good luck with the program. I just "graduated" as I ran my first 5K this past weekend. I was able to meet my two goals for the race which were to run the entire way and finish in under 40 minutes. Considering how hilly the course was, I was very happy to have been able to keep up my pace and finish in 39:48.

Just listen to your body, make sure you get your rest days and don't try to do too much too fast. If you feel pain, slow down, don't worry about distance at first, just focus on the time and you'll do fine.

I think that is all the good advice I took from this thread and the C25K threads at runners world. As its been said by many, if I can do it, anyone can do it.

Thanks! I just finished my first day I only let myself stop once and it was for less then a minute then I made myself get up and get going... I just need to figure out a few logistics ie: my keys feel out of my hoodie and i can't just not carry them because I live in a locked building and my iPhone kept bouncing around driving my nuts... any one have any suggestions?

I have to take the next 2 days off since I have to work tomorrow night and the night after that I'll be on a plane but I plan on doing it friday and I just don't know if I have it in me yet to work out 2 days in a row to run on saturday...

 

[ColleenG]

Thanks! I just finished my first day I only let myself stop once and it was for less then a minute then I made myself get up and get going... I just need to figure out a few logistics ie: my keys feel out of my hoodie and i can't just not carry them because I live in a locked building and my iPhone kept bouncing around driving my nuts... any one have any suggestions?

I have to take the next 2 days off since I have to work tomorrow night and the night after that I'll be on a plane but I plan on doing it friday and I just don't know if I have it in me yet to work out 2 days in a row to run on saturday...

I usually only need my car key if I go somewhere else to run. I take just it and put it through the strap of my watch. I use my cell phone for my music and for when I was using C25K. I would just hold it. If you don't think you can run 2 days in a row, try just walking the second day. I did this a lot when I was starting C25K. I wanted to do something to keep me going but not kill myself.

 

[lisateaches]

I may have passed this post many times, funny how it stuck out to me today. I was exercising a good amount about two years ago. Then I had an injury and an unrelated surgery. Now I am slothish and I hate it. Tonight I got on the treadmill for 10 minutes. I ran one minute of that 10. I know it is not a lot, but it is something. I am going to start the couch to 5k tomorrow. I didn't feel out of break running the minute today- I just felt "heavy". I guess there is only one way to cure that!

 

[ColleenG]

I may have passed this post many times, funny how it stuck out to me today. I was exercising a good amount about two years ago. Then I had an injury and an unrelated surgery. Now I am slothish and I hate it. Tonight I got on the treadmill for 10 minutes. I ran one minute of that 10. I know it is not a lot, but it is something. I am going to start the couch to 5k tomorrow. I didn't feel out of break running the minute today- I just felt "heavy". I guess there is only one way to cure that!

Way to go for deciding to make a change! You can totally do it!

 

[akhaloha]

I have decided to finally start the couch to 5K today. I can't believe I am actually saying this given I have never been a runner. I’m nervous because I am out of shape and don’t like the idea of running, but I am going to commit to the program and see where it takes me.