I just read the layout of the C25 plan and I don't know where to start. It looked too easy to me up to week six. I already run 30 mins

[Fortyfiver]

I run on the treadmill but on an incline that goes from 1 to 5 and back down. The weather is nicer so I will try running outside for the first time Friday

[waletta Graduate]

If you're already running 30mins perhaps you need the C25K + podcasts. Try outside first as some people say it's a bit more strenuous.

[Fortyfiver in reply to waletta]

Thanks for the advice and good replies. I was looking forward to my outdoor run but the 60+ degree weather while I was at work all week turned into a big ice storm on Friday. I have got to download the program; I promise I will do it after this reply. I'm worried I won't be able to understand her with my hearing problem but I will try. I can't believe I can run 30 minutes myself; I am still too overweight (231 lbs at 5'11"). One thing I do have is strong will power when I want too and I feel running is like changing your eatting habits or lifting weights - it's 80 percent mental. I talked to a guy at work that is supposed to be our workplace running specialist (he laughed when I told him that) and I posed the same question to him. I asked should I run faster or farther? He said since I am running at 3.5, I need to run faster. He said work my way up to 6.0, then run further. Today, I ran at 4.0 and it was definitely tougher but I made it, but I was real fired-up because I had a few off days because of work (12 hour shifts). I have enjoyed everyone on the site so far

[waletta Graduate in reply to Fortyfiver]

Well done. I'm not sure what your statistics mean but I've only just managed 4.38K & I've been at it since July. (Did have 6 wks off due to ankle injury though.) It will be great to hear how you get on. I agree with you it is a mind over matter thing.

[LMS2110 Graduate]

Yes, waletta has a point re trying the post C25K plan! If you'd read the website intro, you would have realised that the idea is to take current 'non-runners' (ie 'couch potatoes') to a state of fitness where they can run 5k! It is a very, very real challenge for many and thousands of habitual runners have emerged as a result of following the entire course for 9 or more weeks. The podcasts offer encouragement, running hints and tips and do all the interval timing for you for optimum development of muscles and stamina. You should also plan for a rest day between each session - time for your body to heal and strengthen.

If you are already running for 30 minutes, and are happy and confident that you could do this inside, outside, uphill, downhill and cover 5k three times a week....then you definitely need a more advanced programme. Good luck and enjoy your outside experience on Friday.

[Fortyfiver in reply to LMS2110]

I catch your sarcasm, but will brush it off. I am an obese person who just started jogging on the treadmill 2 weeks ago. The program takes me 1.5 miles with a warm-up time and a co-down time. In-between, it's all uphill and on 35, whatever that means. When I started, I could only run a quarter of it. In two weeks, I can run the whole thing. I see now that running is something that you progress at fastly. I do have strong will as I have lost 40 pounds in 2 months while everyone else is having pot-luck dinners at work. I feel like I'm months away from a 5k

[phillyq in reply to Fortyfiver]

It sounds like you would still benefit from the program. Start at week one. When it comes to the runs, give it everything. Sprint. A mile and a half in thirty minutes is a slow running speed so use the programme to pick up your pace.

[LMS2110 Graduate in reply to Fortyfiver]

Hey, Fortyfiver, truly there was absolutely no sarcasm in there - I just know that some people have found a brief outline of the course (through pals, other websites etc and not really understood the whole background) they've launched into it, and then wondered 'what's the point?' I really didn't want you to feel driven away, nor believe me, put off!. This programme has been absolutely life-changing for loads of people, so I was trying to promote and endorse it!

As an obese 62 yr old with breathing problems I discovered C25K last February and plodded on for about 12 weeks to 'graduate' and get the 5k under my belt! When I first ventured out for W1R1, I couldn't even run one of the complete minutes - I was a wheezy, sweaty, beetroot coloured mess! I am still running regularly - pretty darned hooked on it!

Many congratulations on your amazing weight loss already! That is amazing - way, way faster than I could ever do! I've not lost that amount yet even after running and following a reduced food plan since Feb! Be aware too that after a few weeks of running you may actually gain a pound or so ... some fat gets replaced by developing muscle which is leaner but weighs more! Judge your changes by the mirror and how clothes fit better rather than the scales.

I really do hope too that you enjoy outside. The buzz you will get from fresh air, feeling every bump and dip on pathway or grass, watching the world go by, etc is mind-blowingly uplifting. Oh, and you'll enjoy downhills too - can the machines go downhill or do they only go up or flat? I only did a week on a dreadmill, hated it!

I truly wish you every success with your running and weight loss, do post on here regularly because the genuine support and encouragement of the C25Kers in this forum is astonishing. This is the best group of folk ever and we have all had amazing experiences along our separate ways - always happy to share, advise, console, encourage and, well, just be there. All the best x

[Realfoodieclub Graduate in reply to Fortyfiver]

Hi fortyfiver welcome to the site and fantastic that you are running for 30 mins. This site is great for helping everybody to get to their goals. All programs work differently. The program you use might work differently to this one.everyone here is at different levels. You will find if you read through the posts that they are never posted with sarcasm. We are a very friendly encouraging bunch. Feel free to ask for any help you need but please bear in mind that there are a lot of people on this site that running 30 min is a dream right now you and saying it is easy is very negative for them to hear.

[Hidden]

Good luck with your run on Friday. Running outside is VERY different to inside, and poses many different challenges, so I would suggest starting right at the beginning of week 1 and see how it goes. If it is too easy, go to week 2 run 1 W2R1, and see how that goes etc.

Good luck and keep us posted.

[bromatt Graduate in reply to Hidden]

How did you get on re: your run? Well done on the weight loss, thru a combination of diet c25k and exercise on my exercise bike (when I knackered my knee - I must have looked mental hobbling out of Argos with the thing....:D) i've lost 56 lbs since August! Woo Me!