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 1,807

 C25K Support Thread

Is there anyone embarking on this now or recently? I am almost done week 3, and I would love to have some more support from people going through it as well. I feel a little bit like an imposter reading through the running thread since they are all well above the C25K point, so I thought it would be good to have our own support..


Anyone in, or am I on my own?:)

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 31 Jan 2012 1:30 PM
 25 Aug 2008
 Brampton Ontario
MrsFillier
Devotee
2,444
I second (fourth) the running thread. im a part of it and ive only just completed the second run of the first week. so if you are an imposter, youre not alone lol

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 31 Jan 2012 3:29 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Lol, ok ok:) Im on my way

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 31 Jan 2012 3:43 PM
 11 Apr 2005
 Ottawa, ON
BabyGrl
Guru
15,698
I'm doing a revised verson of C25K and i'm not yet sure if I will be running a race or not. I hope to, bu tnot sure if it will be a 5K or a 2K... so I'm not sure if I even belong in here. LOL

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 31 Jan 2012 3:58 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Sure you do Angie:)

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 2 Feb 2012 2:58 PM
 3 Dec 2001
 Calgary
YYC MOM
Postaholic
5,871
I'm hoping to run the Canmore 12km, so maybe even throw in a St Patrick's 5km as 'practice'! Ha! I walked Canmore last year and did a run/walk with my 7 year old for the 5km Run for the Cure. That's the extent of my experience!!! YIKES! I'm not really 'run' training right now though, doing Insanity plus quite a few ice times (skating/hockey) for now. But I guess the snow is mostly gone now... thus so is my excuse!

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 2 Feb 2012 7:25 PM
 18 Jul 2006
Dazed
Postaholic
8,516
I know what you mean about the impostor feel. It's just nice to be around beginners sometimes, even if the experienced people are super-nice and know stuff about things.

Unfortunately, I can't help you out as my knee still isn't quite there yet and I haven't found a Chi Running workshop to attend (there were loads in Calgary and Edmonton before I moved to Alberta, I swear!).

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 9 Feb 2012 11:01 AM
 16 May 2010
CP_Bride
Rookie
197
I'm just starting back on it too! I'm only on week 2 so far. But I'm a little discouraged, as I completed it once before a few years ago, but didn't keep it up and have gained back my original weight loss. Now that I am doing it again, I'm finding I get a pain in my left hip. And I'm only running 90 seconds at a time! I'm hoping it will go away with some new shoes or maybe some inserts.

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 9 Feb 2012 8:32 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
I just completed Day 2 of Week 2. I am so proud of myself for doing this!

CP_Bride - Hopefully you can figure out the hip pain so you can continue without being discouraged.

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 10 Feb 2012 10:20 PM
 23 Aug 2011
thorny_rose
WB Lurker
184
I've started a few times but have never finished. I'm currently on week 4 ... hopefully will be able to stick with it this time!

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 10 Feb 2012 11:27 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
due to crap weather today I didnt get in my run, but Im hoping to get out tomorrow and Sunday for runs. Im about to begin week 5. ACK!!

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 11 Feb 2012 5:01 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Just completed Week 5 Day 1 here.. 5-4-5-4 set. I made it through and not once felt like I couldnt reach the end point of the run..Such progress!!

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 12 Feb 2012 5:18 PM
 16 Apr 2006
 London, Ontario
LondonMommy
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3,406
I start Week 3 on Tuesday and I'm so worried about the running for 3 minutes part. I was okay with running for 90 seconds and walking for 2 minutes. I'm afraid that the running for 3 minutes is going to kill me!

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 12 Feb 2012 6:17 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Don't let it make you fear it. I thought the same thing, How in the heck can I run for 3 minutes??? But you know what? Im now up to 6, and my next run is a 9. You CAN do it. Have faith in the program. smile

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 12 Feb 2012 8:51 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
Thanks for the support Kelly!

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 17 Feb 2012 1:25 PM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
I just started week 3 on this! So far a little more stamina compared to last week. But man alive am I glad for those 2 min walking breaks.

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 17 Feb 2012 4:46 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
I just finished my Week 6 day 1... this one had me running 9 minutes, 3 minute walk, 9 minutes...

I totally kicked it:)

My next run on Sunday is 20 solid minutes! ACK!!!!

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 17 Feb 2012 8:42 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
That's awesome, Kelly!

I've done two of the three in Week 3 (the last day is tomorrow). It wasn't as hard as I thought it would be, but I don't feel comfortable enough to move on to Week 4 so I may do Week 3 for a second time before moving on.

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 18 Feb 2012 12:27 AM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
What don't you feel comfortable with?

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 18 Feb 2012 9:34 AM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Lol, but it means you will be good for tomorrow then:)

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 19 Feb 2012 3:21 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
I just don't feel like my stamina is where it should be to move on. I think that I would want to give up if I moved on to Week 4 right now. I don't know if that makes any sense.

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 19 Feb 2012 5:11 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
I know what you feel. I was so scared to move into each new week. I couldnt understand how I could possibly jump so high in time in such a short period, but the program works. its designed to push you to places you never thought you were in reach for.
Do the week you are supposed to.. push yourself to do it. If you can't do it, THEN stop, and go back a week if needed, But don't put yourself back without even trying. You will always live in fear of not making it to the next level.
You will be surprised how quickly you can build your stamina up, how far you can actually push yourself, and just how proud you will be when you accomplish the run you are on.

I was you three weeks ago. I had just done a 3 minute run for the first time, and I was supposed to jump to 6 minutes.. I was so fearful of making that jump to double my time! But I did it. I never looked back. Push yourself to do it. Make the attempt to go for it. You CAN do it. Once you complete that run you thought you couldn't do... you won't ever fear giving up, I promise.


I just completed my first 20 minute run. I am on week 6. The program works. I never once backtracked when I pushed myself to do the next run. I was so thrilled to have completed whatever one I was on, I never thought of backtracking a week.
Push yourself. You CAN do it.

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 19 Feb 2012 9:36 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
Thanks so much for the support! Okay, I will move on to Week 4 on Tuesday as scheduled. If for whatever reason I can't complete it, I'll just keep at it until I can and then continue on. I will not go back a week.

I bought the Zumba DVDs today too so I am going to add that to non-run days.

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 19 Feb 2012 10:16 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Good for you!! Let us know how it goes!!

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 19 Feb 2012 10:46 PM
 3 Dec 2001
 Calgary
YYC MOM
Postaholic
5,871
How do you know how fast to run? I'm doing 3-1s right now, and I did 4km. But I did it in 24 minutes, which I hear is much too fast! As a beginner, I don't know how to pace myself!

I'm also doing Insanity 5x/week right now, which has definitely helped with my cardio, but I want to make sure I can do the 5km in a month, hopefully doing at least 5-1s or 6-1s. I've only been running outside 3 times so far though, so not a bad start.

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 31 Oct 2012 11:59 PM
 30 Apr 2012
 buzzle.ca
buzzle
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 19 Feb 2012 10:49 PM
 3 Dec 2001
 Calgary
YYC MOM
Postaholic
5,871
Oh, and I don't have a fancy watch, but I have a few neato apps on my phone... but I don't want to be looking at it all the time either. Do I just need a slow running buddy? wink

And sorry, I'm not doing the week-by-week C25K program (too much on my plate right now to commit). I've just jumped in here with you gals! smile

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 19 Feb 2012 11:45 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Lol, I have no idea Jolie. What I have done is just base things on distance to the time I am doing. They say you should be able to complete a 5k in about 30 minutes in the end.

Currently I did a 20 minute run this morning. Distance wise that was about 2.5km. So Im averaging a 40 minute 5k. Personally I think thats pretty damn good:)

With my C25K app, every week it adds more time and less breaks to help build up to that 30 minutes solid. So I began with 3s, then the next week it was 6-4-6 run.. then this past week it went to 9-5-2 then 9-9 and finally 20 minutes straight. The walk times varied from 3 minutes to 1 minute.

I would think you would want to slow yourself down a bit, and start lengthening the runs, and getting rid of the walks. Im not sure.. sounds like you are doing great though:)

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 21 Feb 2012 10:25 AM
 3 Dec 2001
 Calgary
YYC MOM
Postaholic
5,871
Thanks ladies. I'll see how it goes as I add time and distance. I was with a friend the other day (she runs lots and has long legs) and she said it felt really fast. We'll see how we do. Maybe she'll slow me down and I'll speed her up! smile

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 21 Feb 2012 10:27 AM
 21 Oct 2005
 Kanata
Jesska
Postaholic
5,884
Hello everyone!

I started Couch25K last year and made it to week 3 before giving up. I have started again yesterday with the goal tomake it to the end. My endurance and fitness levels have changed drastically since starting it last year, as I was able to complete day 1 with ease so hopefully this will allow me to obtain better results. I also have recently bought a treadmill so I can't use poor weather conditions as an excuse to not run! I enjoy running while I am doing it- I just seem to forget it every time and have a hard time starting it! Need to push motivation smile

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 22 Feb 2012 8:45 AM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
I did Week 4 Day 1 yesterday. I was able to get through the first 3 minute run and the first 5 minute run with no problems. I decreased my speed on the run portions from previous weeks and I think that helped for sure. However, I had to stop during my second 3 minute run as I was getting very bad cramps in my left calf. It hurt for an hour or so after I had stopped running. I have a massage today so hopefully that will help and then I'm back on the treadmill tomorrow!

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 23 Feb 2012 9:50 AM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
I don't know if I'm doing the program right. I move the treadmill speed at 2.5 for walking and 5.1 for running. It didn't specify on the website what speeds to be running at. I'm not sure if this is 'right' also is anyone else developing shin splints?

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 23 Feb 2012 10:18 AM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Sounds like you are running too fast. Slow down your speed considerably.

The way I run isnt a heck of a lot faster than my walking. You need to build up the stamina first, then concentrate on being able to make the distance, THEN work at making the time. Don't worry about trying to make that 5k in 30 minutes (which is the end result).. worry about just being able to last the time frame of your run.. then eventually work up to running the full 5k, then worry about bringing your time down to closer to the 30 min mark

Make sense?



AFM - Had a 15 min and a 10 minute run yesterday... hard to believe I am only 6 runs away from running 30 mins!!

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 23 Feb 2012 8:22 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
When I started I was walking at 3 and running at 5 but since moving up the amount of time I run I have slowed that down so that I can complete the run. I don't care if I actually make it 5 k. Like Kelly said, I'll work on the speed after I've actually completed the program so that I have the stamina to actually do the full run.

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 24 Feb 2012 11:31 AM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
I think I set it at 5 for the run and 2.5 for the walk was because I can't physically 'run' at 3. It was like a brisk walk. If that makes sense. So instead of doing the 'run' am I supposed to be brisk walking / light jogging?

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 24 Feb 2012 6:13 PM
 16 May 2010
CP_Bride
Rookie
197
Right now I am doing the walking at 3.0 and running at 4.5. When I got finished the program the first time, I started gradually increasing until I was at 5.0. But since I'm starting over, I decided to go a little slower so that I could complete the weeks and keep motivated!

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 28 Feb 2012 8:45 PM
 29 Jan 2007
 Nova Scotia
ChloeBelle
Raving Lunatic
10,929
Can someone give me the jist of this program? Do you need a Iphone for the app, I have an older version ipod.

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 28 Feb 2012 9:57 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Im not sure about the Ipod. Mine is on the iphone. You miht have to look online to see if they support the ipod for it.

The jist of the programs is starting you off with very small interval runs.. for instance mine was 30 seconds, 45 seconds and 60 seconds in my first week. Then it increased to 45, 60 and 90 seconds. Third week jumped me to 3 minutes, and then 6 minutes.. Each interval of running has a 2-3 minute walk in between. It gradually builds you up to be able to run a 30 min 5k run.. I on week 7 and I am running 25 minutes straight now. smile

It definitely works. I never thought I would run, COULD run any length of time..:)

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 28 Feb 2012 10:39 PM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
I printed it off the website and I carry a pen with me. Something about checking off my runs makes me feel like I accomplished the workout during the week.

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 28 Feb 2012 11:38 PM
 14 Feb 2012
honeybadger
New Member
12
ChloeBelle: today i downloaded a week 1 podcast mp3 and put it on my 15 year old mp3 player!!!

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 29 Feb 2012 7:04 AM
 21 Oct 2005
 Kanata
Jesska
Postaholic
5,884
I first started with the podcast mp3 downloaded to my BB and running outside. Now I am using an IPAD app and running on treadmill. I walk between 2.5-3 and run at 4.0. nom nom I am like you and cannot run on anything below 3.8 I can start to jog at 3.8 but I can do a light run at 4 so that is what I do. I think it's best for everyone to choose a speed that they feel comfortable with and could build up stamina with.

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 29 Feb 2012 2:12 PM
 16 Apr 2006
 London, Ontario
LondonMommy
Addict
3,406
This is the program I follow:
http://www.coolrunning.com/engine/2/2_3/181.shtml

I downloaded (for free) podcasts which will tell you when to run and when to walk. They are are my BB so I just listen to them while running on the treadmill.

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 29 Feb 2012 9:39 PM
 29 Jan 2007
 Nova Scotia
ChloeBelle
Raving Lunatic
10,929
Thanks guys!! Honeybadger- man if your 15 year-old player is working with it, I have faith I can figure it out smile

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 1 Mar 2012 10:10 AM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Well I ran 26 minutes yesterday, and I am 4 or 5 runs away from a full 30 minutes.. Next step is to increase my time and add in more distance, as 30 minutes is barely taking me to 4k...

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 4 Mar 2012 7:24 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Well you already know how craptastic my run was today:)..
It was supposed to be 28 minutes, and I barely got 15 done... Horrible shoe problems (new shoes), stiff and sore from Pump class last week, dead tired, blah blah..

Sigh.. was really upset with it all... Wed is the next time I can get a run in too..

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 4 Mar 2012 7:35 PM
 31 Dec 2007
 newmarket, Ontario
sami806
Postaholic
5,499
Kelly speed will come with distance and time. Work up your distance and then your speed will come with that. It is hard to run a sub 30 min 5k. Gosh I am barely there!

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 11 Mar 2012 4:05 PM
 13 Aug 2006
 Calgary, AB
Raynn
Guru
19,688
Well, I just completed my first 30 minute run!!! 8 weeks down and 30 minutes complete!

Anyone can do it!! If you are still plugging along with the program, KEEP AT IT!! You CAN do it! You WILL do it!!

Next up is working on adding my last 1.5 km in... I would really like to be able to run a sub 40 for my 5k next month:)

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 12 Mar 2012 12:13 PM
 3 Dec 2001
 Calgary
YYC MOM
Postaholic
5,871
Good job!! Now that you have your time, your distance and speed will come quickly, I'm sure! I'm hoping to get out again this week now that the sidewalks are clear again!

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 12 Mar 2012 12:55 PM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
I tried to run with out the program today, I managed to get to 20 mins non-stop before I had my first walk break. Which was 0.43 KM. I wanted to see the progress of the program!

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 14 Mar 2012 5:28 PM
 9 Dec 2010
Nom Nom Nom
Devotee
1,703
How's everyone's training going?

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 31 Oct 2012 11:59 PM
 30 Apr 2012
 buzzle.ca
buzzle
New Member
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