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10TINA Posts: 3
12/4/09 7:46 A

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I did this program about a year and a half ago to start running, and I loved it. Even though my running has been a little inconsistent since then, I have basically always been able to get out and push through at least 5k. I think it's because the program gives you such a good foundation and lots of confidence.

BEBEKAH's Photo BEBEKAH Posts: 43
11/12/09 6:05 P

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You can do it, Emma! Just think how proud you'll be afterward that you pushed through anyway!
Feelbetterin09, that's awesome! I signed up for a 5K last weekend, and it was a "serious" one supporting victims of domestic violence, but I loved that some people made it fun. There were two Elvises and one guy who actually ran then 10K and juggled the entire time!

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FEELGREATIN2010's Photo FEELGREATIN2010 SparkPoints: (0)
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11/12/09 4:09 P

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I'm on Week 6 now, and I've signed up to do my first 5K!!

It's a bit silly actually. The 5K is called the "Santa Shuffle", and everyone runs in a santa hat and beard. LOL, I think it sounds like the perfect 1st try as people won't be taking it too seriously. :-)

If anyone is interested, the link is below.
www.santashuffle5k.com/

~Brook

Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek.
-Barack Obama


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EMMA2727272's Photo EMMA2727272 Posts: 695
11/12/09 10:43 A

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I need to go for my final work out for week 3 today but do not have the motivation to do it... I KNOW that I need to though...

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BEBEKAH's Photo BEBEKAH Posts: 43
11/11/09 4:45 P

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Me, me, me! I just ran my W2d1 last night. I love that even though I'm increasing distance the intervals still feel very do-able to me, so it's not intimidating. I did a 5K this weekend because some friends were running the matching 10K. My time was 52:20- I did my W1d3 workout and just walked the rest, minus running over the finish line. I'm signed up for another 5K on 12/12, when I'll be in week 6, so it will be cool to see my improvement!
So far since I started my fitness kick about a month ago, I've lost over 14 lbs, so this is definitely helping me! I downloaded the Robert Ullery C25K podcasts to use on my iphone while I run. I'm not a big fan generally of techno music, but the beat helps, and he tells you when to walk and when to run, which is great.

Edited by: BEBEKAH at: 11/11/2009 (16:52)
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MELLIE2627DE's Photo MELLIE2627DE Posts: 210
11/11/09 1:24 P

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Ready for W1D2 tonight! I was going to run after my class at the gym this morning, but it totally kicked my butt so I need to space out my workouts today.


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NIPPERKIN Posts: 5
11/11/09 1:15 P

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It's so encouraging to see so many who are doing or want to start this program/running in general. It's been a while since i've logged in last, but i've read every post and am super excited for everyone!

How has everyone's week been so far?

It's been good here, still going to run yet today =)

FEELGREATIN2010's Photo FEELGREATIN2010 SparkPoints: (0)
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11/10/09 3:57 P

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I'm doing the "Spark to 5K" walk/jog plan right now. I'm on Week 5. It was a great way for me to start running. After I'm done with the program, I think I'm going to start focusing on jogging for even longer periods of time--like until I can job for 30 minutes straight.

~Brook

Change will not come if we wait for some other person or some other time. We are the ones we've been waiting for. We are the change that we seek.
-Barack Obama


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EMMA2727272's Photo EMMA2727272 Posts: 695
11/10/09 9:31 A

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do whatever you need to do to get there! start week one next week if you think you can :) it's really amazing how your body adapts when you stick to it.

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MELLIE2627DE's Photo MELLIE2627DE Posts: 210
11/9/09 5:41 P

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I did 30 seconds of jogging and 60 seconds of walking. Since I haven't been exercising regularly, my stamina isn't what is should be, so I'm taking it down a step.

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MELLIE2627DE's Photo MELLIE2627DE Posts: 210
11/9/09 5:39 P

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Had my very first run with the program today! Feeling a little frustrated with how out of breath I was, but that just means I need to work hard to get back in shape!

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PUTYOUTOSLEEP's Photo PUTYOUTOSLEEP Posts: 239
11/9/09 3:42 P

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Started this morning. Looking forward to Wednesday.

SW: 160
CW: 160
GW: 140


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EMMA2727272's Photo EMMA2727272 Posts: 695
11/9/09 1:15 P

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By the way, I did Day 2 of Week 3 today and I found it a lot harder than it was on Saturday... I'm hoping my endurance builds up and it gets easier everytime I run. But - I am very proud of myself for actually going!

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EMMA2727272's Photo EMMA2727272 Posts: 695
11/9/09 1:14 P

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Here is the program:

Week One

3 sessions of:

Brisk 5 Minute Warmup Walk

Intervals of 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

Week Two

3 sessions of:

Brish 5 Minute Warmup Walk

Intervals of 90 seconds of jogging and 2 minutes of walking for a total of 20 minutes

Week Three

3 sessions of:

Brisk 5 Minute Warmup Walk

Two reps of:

- Jog for 90 seconds, walk for 90 seconds.

- Jog for 3 minutes, walk for 3 minutes.

Week Four

3 sessions of:

Brisk 5 Minute Warmup Walk

- Jog for 3 minutes, walk for 90 seconds.

- Jog for 5 minutes, walk for 2.5 minutes.

- Jog for 3 minutes, walk for 90 seconds.

- Jog for 5 minutes.

Week Five

Day 1: Brisk 5 Minute Warmup Walk

- Jog 5 minutes, walk 3 minutes.

- Jog 5 minutes, walk 3 minutes.

- Jog 5 minutes.

Day 2: Brisk 5 Minute Warmup Walk

- Jog 8 minutes, walk 5 minutes.

- Jog 8 minutes.

Day 3: Brisk 5 Minute Warmup Walk

- Jog 20 minutes.

Week Six

Day 1: Brisk 5 Minute Warmup Walk

- Jog 5 minutes, walk 3 minutes.

- Jog 8 minutes, walk 3 minutes.

- Jog 5 minutes.

Day 2: Brisk 5 Minute Warmup Walk

- Jog 10 minutes, walk 3 minutes.

- Jog 10 minutes.

Day 3: Brisk 5 Minute Warmup Walk

- Jog 25 minutes.

Week Seven

3 sessions of:

Brisk 5 Minute Warmup Walk

Jog 25 minutes.

Week Eight

3 sessions of:

Brisk 5 Minute Warmup Walk

Jog 28 minutes.

Week Nine

3 sessions of:

Brisk 5 Minute Warmup Walk

Jog 30 minutes.



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KELLYDENT's Photo KELLYDENT Posts: 13
11/9/09 12:11 P

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Good afternoon ladies! If anyone has a copy of this program, I would love for someone to email it to me! I've been running for about 5 weeks now, but I need to get a better routine down. My email is kellyjhurst@gmail.com... I would love to try this!

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JWENZEL723's Photo JWENZEL723 Posts: 920
11/9/09 11:20 A

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i'm not doing the program now but i did do it a year and a half ago. great program! easy to stay on track and really a good way to build up your endurance. good luck!

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ASHLEYROXX's Photo ASHLEYROXX Posts: 243
11/9/09 11:05 A

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I'm making plans to give running a real try this time around. I'm not a big fan of it--mainly because it makes me feel really out-of-shape (which I am!)--but I'm willing to put the effort and time in to really starting a running program.

So is this coolrunning. com thing worthwhile? I've never heard of it before


MICKIWILD SparkPoints: (0)
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11/9/09 10:54 A

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I am registering for a half marathon in october next year and think this is just what i need to get started... i am not a runner, never have been, used to make up excuses to not run... but i am giving myself year to get ready for this marathon.. i want to do a couple of 5k and a 10k to help prepare.. this program sounds fantastic... i am excited to get started!

" I believe that everything happens for a reason! People change so that you can learn to let go, things go wrong so that you can appreciate them when they're right. You believe lies so that you will eventually learn to trust no one but yourself, and sometimes, good things fall apart so better things can fall together." Marilyn Monroe


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HSCHLUTT's Photo HSCHLUTT Posts: 827
11/9/09 10:42 A

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I have a pear shaped body and I carry my weight in my hips and thighs. I did not bulk up they just firmed up. It did make my stomach look a lot better. I lost 14lbs while doing 9 weeks of C25K. I think I would have lost more if I was watching my diet at the same time. You have to be careful though because when you run you tend to get more hungry. Make every food choice a good one and you will prosper from this program.

"It is never to late to be what you might have been"
~Holly~


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PARISGIRL04's Photo PARISGIRL04 SparkPoints: (23)
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11/9/09 10:36 A

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okay i think im going to try it!!! but ive heard that running can make u bulk up esp in ur legs. and my body has a tendency to bulk rather than tone.

is this true...or has anyone experienced this??

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EMMA2727272's Photo EMMA2727272 Posts: 695
11/9/09 10:07 A

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It most defininately does work... I am not a natural runner either. I've always wanted to 'be a runner' but everytime i would go out, i would come back feeling like i hadnt accomplished much because i couldnt run very far, and wasnt tracking my progress. being able to see myself go from running 1 min intervals in week 1, to running for 20 mins straight in week 5! amazing!! it also has such a great impact on your body.. i felt stronger, leaner, and way more fit than when i started. i would like to get back to this point where i felt in control of my body!!

i started week 3 on saturday after my way-too-long hiatus and i am going for day 2 today at lunch.

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HSCHLUTT's Photo HSCHLUTT Posts: 827
11/9/09 9:49 A

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I graduated from C25K in April of this year. This is definitely a great program. I will start off by saying that I am not a natural runner. I finished the program in 9 weeks and completed my first 5k in 30mins exactly.

A couple of tips to help you stick to the program is sign up for a 5k this will keep you motivated and on track. Second, is to download C25K pod casts. You can find them on Itunes for free. There is music and a person will come on a cue you when to walk and run. She will also give you words of encouragement to keep it up on the long runs.

Good luck to everyone! emoticon

"It is never to late to be what you might have been"
~Holly~


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PARISGIRL04's Photo PARISGIRL04 SparkPoints: (23)
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11/9/09 12:01 A

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im really interested in this program. i checked out the website...www.coolrunning.com

when i have tried running before i can only go about 1/4mile then i have to stop.
so i might like to try this!!

but those this program really work??

Edited by: PARISGIRL04 at: 11/9/2009 (00:03)
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MINDERBEAR1212's Photo MINDERBEAR1212 Posts: 15
11/8/09 8:46 P

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I am very interested, I plan on starting my walking tomorrow. I want to do one week walking then the couch to 5k week one next week. I totally need a buddy who will txt or IM and tell me to get my butt up and run!

Need a buddy? Come leave me a message!

*Mindi* Just trying to get my body back!


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RAINTHIEF's Photo RAINTHIEF Posts: 3,843
11/7/09 9:28 P

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I was just fitted for new running shoes so I will be restarting my C25K program this week! So excited!

Spark it up!


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NAVARROOWNER's Photo NAVARROOWNER Posts: 249
11/7/09 7:23 P

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Kathryn- Here's the link to the C25k program: http://coolrunning.com/engine/2/2_3/181.sh
tml

Whether you think you can or think you can't - you are right.
- Henry Ford


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NAVARROOWNER's Photo NAVARROOWNER Posts: 249
11/7/09 7:13 P

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Hey guys!

I just finished week 7 of C25k. I started the program on week 5 because I was running short distances (about 1 mile)regularly before I started the program. I love it! I always look forward to my C25k workouts and I love the challenge. After I "graduate" from C25k I will resume with other Cool Running programs. I want to be able to run a 10k.

Whether you think you can or think you can't - you are right.
- Henry Ford


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MONIQUEV2's Photo MONIQUEV2 Posts: 850
11/7/09 3:47 P

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I am looking into starting it full swing soon. I've done some practice runs. I'd be interested if anyone wants to have an accountability group. I know there's a SparkTeam for it but those are so large!

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KATHRYN1388 Posts: 13
11/7/09 12:46 P

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I've never heard of Couch 2 5k - is it a specific program or do you just get up and start running? emoticon

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BEAUTIFULYFIT3's Photo BEAUTIFULYFIT3 Posts: 173
11/7/09 8:45 A

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i havent done it but i know people especially in my ou tube community who are doing it with good results. wouldnt be a bad idea. emoticon emoticon emoticon emoticon emoticon

anything worth having is worth fighting for and drive is what takes you to the finish line.


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KATISONIT's Photo KATISONIT Posts: 423
11/6/09 1:23 P

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I LOVE couch 2 5k, I started the program last February, too, and when a friend asked me on a whim to run a 5k in May, I had a blast, even though I hadn't run in a few weeks!

If you like the program, I totally recommend the Podrunner:Interval podcasts; they have an episode for every week of the 5k program (timed) with music, and then other progressive programs as well for an 8 and 10k training.

"Run mad as often as you choose, but do not faint."

"If it's going to be a world with no time for sentiment, Grant, it's not a world that I want to live in."

NIPPERKIN Posts: 5
11/6/09 11:53 A

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Emma-i'm assuming that's your name =)I'm actually on week 3 right now. I've got the program on my ipod, but that's a great idea to have a copy avaiable to those who need it. Thanks so much!! Congrats on making it to week five, but major bummer that the injuries came! I'm glad you started again =)

BCNC- I'm so excited that you want to start running! It really is a blast. This program is truly great for those who are just starting out, as each workout is really manageable. I think you'll like it. Like Emma said, let her know if you would like a copy of the schedule!

I'm so excited to have this group started!! =)
i'm so happy!!

EMMA2727272's Photo EMMA2727272 Posts: 695
11/6/09 11:28 A

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hi ladies...

I have to say, I LOVE this program... I started from the beginning in February of last year, and after two sprained ankles and two weeks off the program.. i found it quite hard to get back into it. I made it to week 5 and had lost 15 pounds in 3 months with running being my primary source of exercise and felt great from it. I would love to start the program again... I have decided that I am going to start at week 3 tomorrow.. so if you guys want to start at week 1 we could still post progress and everything. I like to do the program 4 days per week... let me know if you need a copy of it as i have it all typed out.

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BADCHIPNOCOOKIE Posts: 106
11/6/09 11:11 A

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That's a good idea. i have recently thought about starting to run. i never was really into it before but as I'm losing more weight i find myself wanting to do more than i ever did be fore. getting to know more people who feel the same would be nice.

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NIPPERKIN Posts: 5
11/6/09 11:06 A

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Hey All!

I was thinking it would be a neat idea to get a group going for anyone using the Couch to 5k program.

A group to report progress, and encourage each other was well!

haven't ran yet today, but looking forward to it later =)

much love,
Heather

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