Scared of next level - Couch to 5k ***UPDATED- AGAIN!!!****

Hey, I am looking for some reassurance.  :-)  I started the Couch to 5k program a loooooooong time ago.  LOL.  I am not a runner and still over weight.  Oh, and feeling really old.  42 years old, 5'6" and 189 lbs.  I've lost a lot of weight and have never been able to run.  (Reformed smoker).  So I liked the idea of the Couch program.  BUT, I have had  to "double" each week to get to the next level without dying.  LOL.  So, I just looked ahead at what I am suppose to do tomorrow morning....

Jog 2 miles or 20 minutes without stopping?  WTF?  LOL.  I just figured out how to do the 8 minute run, 5 walk, 8 run without needing CPR.  I don't think I can run 20 minutes without stopping.  I run at 5mph at a .5 incline... not sure why  LOL.

Any suggestions, other than just do it?  :-)

I'm with you on this -- actually sounds like you're doing a bit better than me.  I'm 44, 5'4", 153 pounds and a reformed smoker.  I get on the treadmill 3-4 times a week, and have been doing it since I was allowed to start jogging again on April 1 (I had shoulder surgery and was only allowed to walk on the treadmill for several mounths).   I also do light weights a couple times per week -- As heavy as my shoulder will allow right now.

I can do 5 miles, but it takes me 65-70 minutes, and I can't ever run more than 1/2 mile at 5 mph or so without slowing to a walk for a couple of minutes.  Some times I just try to do intervals, run for a minute or so and then walk 2 minutes.  Either way, I still end up about the same time overall.

However, my doctor is thrilled with my weight loss, by BP and my heart rate, so I guess I'll keep pushing on.  Even f we take longer to improve, we're still improving. :) Right?

I actually did this program and it took me a while too to get up to 5K.  Stick with it though!  I started in August 2007 and I think by Nov/Dec I was running 30 minute stints.  Some runs are still harder than others, but I never do less than 30 minutes.  Also, I started out running pretty slow, maybe 4.5 - 5 mph, so even when I was running 30 minutes straight I wasn't running a full 5K. 

Today I ran 35 minutes at about 5.5 mph.  I've never seen any exercise change my body more than running.  Keep it up and you'll see your stomach flatten out!! 

lol, I thought the couch to 5k was too easy to start and too quickly went to hard.  So, I'm doing the Learn to Run, which starts out more progressive and even.  However, I'm going to start week 4 tomorrow and I'm terrified.  (walk 2 run 5)

Hi,

Just a bit of reassurance for you.  I did the C25K a few months back.  Since starting it at the end of Nov 2007, and watching my diet, I have successfully lost 27 lbs, and on Sunday just did a 9 mile long run (I now run 5 times a week anywhere from 3-9 miles)!  Believe me when I say I was TOTALLY out of shape when I started.  Although I never had to repeat any weeks, I did run every other day instead of just 3 times a week and really had to really push and be stubborn a few times.  If you are up to the 20 minutes straight running, you have already done quite a few long intervals and jogged up to 8 minutes straight.  Try not to be scared of the next step, I was so surprised that I could do it when I hit that point in the program, I never thought it was possible.

My best piece of advice is GO SLOW.  If you are running on a treadmill, maybe take your incline to 0, or decrease your speed to 4.8 mph, just something to make it so that makes it just a bit easier for you to complete it.  I always did my running outside so just listened to my body, and while at first I was running quite slow, I am now running a 9 min/mile on my shorter runs (3-5 miles). 

So take it slow and just go for it, have the attitude that you CAN do it, and push yourself to try to do it.  If you have to stop and walk for a short time, don't worry about it, walk for a few minutes and then start running again.  You already know you can run 8, walk 5, run 8.  So, aim to run as long as you can, you might just surpise yourself

Thank you all so much for the encouragement!  And I DID IT!  Holy crap I almost detrailed  myself by my own negative thoughts, thinking I couldnt do it.  But I just kept saying, you can do this, you can do anything... and I did!  20 minutes, without stoping and the best part? NO CPR.  LOL.  Thank you Manta, and you are right, I slowed the treadmill down to 4.8 just to make it a bit easier.  Thank you all so much.  Wow, I ran 20 minutes without stopping... look at me. 

hi what is couch to 5k im really interested in doing this too!

WTG Jennifer!!!   I know, its such a fantastic feeling isn't it?  I honestly couldn't believe it when I finally did it.  It was like, once I ran 20 minutes straight, the rest of the program seemed totally within my reach.  I also found that after I finished C25K that when I wanted to increase my distance/time, my mind was my worst enemy.  Once I had done a time/distance once, I always knew that i could do it again.  I also switched to running for distance after a few weeks of running for 30 minutes. 

My other piece of advice, sign up for a 5K race now, so you have something to look forward to when you finish.  Races are great fun and you will feel so great by completing one.

Lealea, C25K is a running program that takes you from basically doing nothing to running 5K in 9 weeks.  I did the program back from Nov-Jan and now am an avid runner, running 5 times a week running a total of 20-25 miles per week.  Here is the link

http://www.coolrunning.com/engine/2/2_3/181.s html

I highly recommend it.  I have already lost 27 lbs doing the program and adjusting my eating somewhat and am about 5 lbs away from my goal weight.

I am so glad I came across a post on Couch to 5k. I just started that program (am only on workout number 3) but I feel so encouraged by it. I NEVER liked running and never thought I would be able to do it, but having a step by step guide that allows you to go somewhat at your own pace is wonderful. I actually WANT to go out running! I am hoping running really becomes part of my routine and would really like to eventually run a race. I would love to hear any advice from people - tips or tricks.

PS This is my first ever post so hopefully I did this right...?

You did the post right!  I am thinking, maybe, just maybe... I could be a runner!  LOL.  I kinda feel like Forrest Gump saying that.. but I am still kinda glowing from this morning.  Umm, of course, my hips and thighs are kinda screaming right now.  :-)   I am really liking the C25K program, you can set your own pace and if you have to do week 4 for ummmm 2 weeks, so be it. 

Wow, Manat... Sign up for a 5K?  My brain immediately began to scream, you caint do that... but then again, I ran 20 minutes this morning...  

Sure you can!  Even if you end up having to walk a little bit of it, you should try it anyway, the only person you are really racing against is yourself anyway.  You would be amazed at the different shapes and sizes of people you will see there and I guarantee you won't come in last :P  And even if you did, so what, just think of the accomplishment.  Maybe look for one that is two months down the road to give you more confidence.  I waited quite awhile after finishing couch to 5K before I did my first 5K run and wished I had done it so much sooner!  Doing that race really gave me a boost to keep progressing with the running, to both improve my times and increase my distance.  I have just signed up for a big race they do here in Sydney called city to surf.  Its a 14K run!  And after 6 months of running, I feel confident that I can not only complete it, but do it in a reasonable time. 

Also, try taking your running outside... its a whole new world.  I ALWAYS run outside rain or shine, and even though its winter here in Sydney right now, I still am dragging myself out in the cold and dark at 5:30 am for most of my runs.  Not that you have to do it ridiculously early in the morning (I have a 2 year old so its the only time I really have to go do my running), but try doing one of your runs a week outside and see how that goes for you.

Keep up the great work!

Hey there,

You should look into joining a running club - they will have a few beginner level groups - I started in the walk/run group at my local club in Jan. I had only done a bit of running before, had just quit smoking at new year, was about 150lbs, pretty out of shape.

Now I'm kicking butt in the intermediate group - I run religiously three times a week at least and I love it. I get tetchy if I can't go running. My weekly long run is now around 12k and my pace is always improving. I've taken part in 5k and 10k races. I'm training for a half marathon in October. Man, if I can do this, ANYONE can. Oh and I lost about 13lbs.

Running with a club may give you that little extra push, a bit more motivation and a HEAP of support. You'll make friends in exactly the same position as you, and you'll have loads of fun. Going with a proper group I find pushes me, I do training sessions I probably wouldn't do on my own, it stops me from 'running empty miles' and helps me train smart. It seems a little scary at first, but as soon as you're there and running you will have a ball!

Make sure that you don't over do it or over-exert yourself, but at the same time, as you have said sometimes you just need to push yourself and do it, and you'll be amazed with the results! You just have to do that 'little train that could' thing.

When you're running on a treadmill alway have it set at 1% incline to protect your knees.

Good luck!

Ding Dang Y'all  (Britney Spears from TMZ.com)... I did the whole 25 minute run today!  Me... the reformed smoker... the fat ole lady... 25 minutes without stopping or fainting.  I can do this.  I can do a 5K.  I can do anything! 

WTG Jennifer!  Just 5 more minutes and you have completed the program!  Amazing feeling isn't it?

Thanks for all your words of encouragement!  I did it again and again... 25 minutes, no stopping.   BUT now that I am coming to the end of the program, I have a question.

The directions say, run 25 minutes or 2.25 miles, the next one is 28 minutes for 2.5 miles.   Well, when I stopped at 25 minutes, I just gone over 2.0 miles (like 2.03 or something) because my endurance is getting there but not my speed. I run on a treadmill at 4.9 or 5.0 mph.   So, should I now be focusing on the distance and not so much on the time?  For instance, this morning I wanted to run 2.25 miles but it took me 27 minutes.  I should try for distance now or try to run faster?  :-(  Suggestions?  BTW I am hoping its not run faster cuz I am thinking I will need CPR.  LOL 

No no, you DO NOT have to try to run faster :)  What I did was concentrate on time only while I was doing C25K.  So.... stick to the program for time being and go by time.  Then, I continued running the 30 minutes 3-4 times a week for a couple more weeks, and finally I just switched to mileage (so that I was running 3 miles every day).  Then when I added in a 5th run a week, I started that one at 2 miles and have increased from there.  After I was running 5 times a week (3x 3 miles, 2x 2miles), I started trying to increase distance and then after about 5 months of solid running, I started speed training to increase my speed.  You have to be careful with adding in speed training before your body is ready because you can injure yourself quite easily with it if you try to do it before your joints and ligaments are ready for it.  I now run 5 days a week, each day is a different run, but I always run a specific distance on each day, time in secondary now.  My speed also improved initially just by running, but afetr awhile, I didn't see any improvement until I added in speed training. 

Thanks again, I will just stick with the time for now.  I am still losing weight and am just amazed that I can run (not to sound like Forrest Gump!).  My last question.... is it ok to run more than 3 times a week? Right now I am looking for calorie burn to get the rest of my weight off and I would like to run a little on the "other" days... like maybe 1 mile or something but I was under the impression a person shouldn't run everyday.  Or, maybe that was just my baseless opinion  LOL. 

Listen to your body.  If it doesn't want to run, it will tell you.  I usually run 7 miles a day, everyday.  Last Saturday I was running for just 15 minutes and I had zero energy and sore calves, so I walked the remainder of the time.  I usually start feeling better the longer I run until the last 5 minutes of the hour when I wish it would end.

I just started it, and I find myself thinking it's too easy. I like running, so I just end up walking for 30-45 seconds and running for as long as I can. I wish I could follow the rules for once. XD

What I think about before working out is how I will feel afterward. Also, think about the treadmill/road as a long lost enemy.  You don't want it to show you up, eh? ;)

Jennifer,

yes, it is fine to run more than 3 days a week, but like daddyjax said, listen to your body.  Your idea to add in 1 mile on some of the other days is great.  You really should give yourself 1-2 days rest a week (I do two and find it is quite necessary for me).  I also found that when I first started running on consecutive days, the second day run was more difficult than normal.  I would say as a new runner stick to at least 2 days off for both your physical and mental sanity.  On the two other days add in 1 mile to start with and then you can start to increase that.  Might be a good idea to do 30 minutes 3x's a week and then 1 mile 2x's a week to start and see how it goes.  Then you can go from there and work out a program that works for you.  Mine is something like this... Sunday (long run, at this point 10 miles, but builidng to a half marathon), Monday recovery (SLOW 3-4 miles), Tuesday off, Wednesday 5 mile tempo run (just a little slower than race pace), Thursday speed training (hills, fartlek, or interval, usually 2-4 miles total), Friday recovery (SLOW 4-5 miles), Saturday rest.  I find this works quite well for me because I have a little felxibility if I miss a run I can put it in on one of the off days, and it mixes things up so I don't get too bored.  PLus I find if I have to run 4 days in a row I am really not up for it on the 4th day and want to take a rest.  Find what works for you and go with it.