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08-14-2008, 10:55 AM Melly Joined on 06-23-2008 Posts 161 For those new to the C25K program... my experience Looking back over the experience, there are a few things I noticed as I went through the program.  These apply only to me, so you may or may not have similar experiences. Running 1 minute at a time in the beginning sounds like very little, but it was plenty to make my heart rate go to 190bpm and make me sore for days. If my heart rate is too high, I should slow down.  I can't run too slow.  I will build speed with time and as my fitness improves.  I found keeping a pace that doesn't have me over 175bpm lets me keep going as long as I want and finish whatever time I'm working on. My cardiovascular fitness (as measured by my heart rate monitor) increased steadily during the program.  The largest gains were during the first 4 or 5 weeks. Good, lightweight running training shoes are a must.  Heavier cross trainers contributed to sorer legs for me. Working out three times a week is a good way to get fit, no matter what I am doing.  Having a program to follow is a great way for me to stay committed to working out at least three times a week. Trying to time the intervals in the first few weeks of C25K is highly annoying.  The podcast saved me. Currently, I know of three podcasts available to time the C25K program.  Podrunner Intervals is my favorite.  Good thing I like to work out to electronic music with a strong beat. Using a podcast to time my runs allowed me to ignore what was in store for me.  Therefore, I didn't stress much over *that* run.  You know which one I'm talking about!  Because of this, I would recommend not using Ullery's podcasts for weeks 5 and 6. That muscle that I didn't realize I had before but can now see prominently is the tibialis anterior.  (Thanks Scheezo.) The program works.  Don't doubt yourself.  If you've been following the program, you will be able to continue to the next level and complete it.  It may not be easy, but if it were, you'd already be able to run 5K without this program. There will be days when things don't go well for one reason or another.  Eating, weather, injury, lack of sleep, mood, whatever.  Don't think that one hard day means you are failing.  Continue on and see if it gets better.  Chances are the next run will make you feel on top of the world. I didn't do more than the program called for, even though I felt I could.  (With the exception of running in a 4k after week 4, then injuring myself due to very tired muscles the next day.) The day between workouts is the perfect amount for recovery.  I almost always was a bit better by the next workout.  More than that, and I could tell it wasn't optimal.  Less than that and I struggled more than necessary. Looking back, it's easy to forget how freaking hard the program was at times.  Now, running half an hour is almost a cinch.  No big deal.  When I start a run with the goal to run 30 minutes or 5K, I have no doubts that I will finish without having to walk. Signing up for a 5K race is a good motivator to stay on track. I can run despite allergies and asthma. WHY DIDN'T I REALIZE I COULD DO THIS YEARS AGO?? Next up: More 5k running!    Report

08-14-2008, 1:26 PM Penguin Joined on 08-01-2008 Stirling, Scotland Posts 138 Re: For those new to the C25K program... my experience Amen to that Melly Next up - Graduated 14/09/2008 - first 5k on October 4th Read my blog at http://defiantc25krunner.blogspot.com/ - or click on the weblog link    Report

08-14-2008, 7:48 PM third-timer Joined on 08-04-2008 Posts 16 Re: For those new to the C25K program... my experience Great list Melly! Thank you for the motivation to continue.    Report

08-15-2008, 5:43 AM Melly Joined on 06-23-2008 Posts 161 Re: For those new to the C25K program... my experience Oh, I forgot a couple: 18.  Running in grass in the morning makes your shoes wet.  (duh!) 19.  Grass is softer to run on than asphalt which is amazingly softer to run on than concrete 20.  Reporting on progress and sharing in this forum is very helpful.  Knowing I need to post an update keeps me on track. Thanks, Knoddie, for running this forum!!!! Next up: More 5k running!    Report

08-15-2008, 8:15 AM agatha1939 Joined on 08-13-2008 Mississauga, Canada Posts 27 Re: For those new to the C25K program... my experience WOW, this was a great post, I cannot wait to be like you!!!    Report

08-15-2008, 2:04 PM CodeSlave Joined on 07-25-2008 Posts 19 Re: For those new to the C25K program... my experience i would add this. 21. Do not worry about upcoming runs. In fact if you use the podcasts dont read the plan and just follow them. I caught myself a few times so far saying there is No way Ill be able to make that jump. Im now in week 7 doing my 25 minute runs. When I looked at them in week 1-4 Alot of self doubt started popping up. The biggest thing is this thing works. when the time comes youll be ready    Report

08-15-2008, 4:23 PM ugadawgs1 Joined on 07-28-2008 Romeoville, IL Posts 51 Re: For those new to the C25K program... my experience Thanks for the tips Melly!!! I'm currently at W3D2. I can definitely feel the cardiovascular difference already!! Good luck on Gateway to 8k!! Next 5k is a Turkey Trot!!    Report

Today, 5:15 AM Hairballz Joined on 12-02-2008 Posts 6 Re: For those new to the C25K program... my experience What a great post - thanks!!  Those are all what I needed to hear as I begin this process!  You rock!    Report

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