W25K noob needs advice...

[GoBirdyGo]

I used to hop on a treadmill and run 5k in 30 minutes as my warm up at the gym, but since going through uni I've piled on the pounds and taken up smoking. I recently tried to do the RAF fitness programme but couldn't manage to stick to it because of the excruciating runs (I came in 4 minutes over the target time for 1.5miles =[). Can anyone advise me on where to pick up the C25K programme, as someone not quite on the couch, but a good distance from 5k... Thanks =]

[RunningGirl83 Graduate]

I think you would be best starting from scratch purely because it sounds to me like you need to re-build your general fitness and I don't think starting from the beginning would be a bad thing as you would also be re-building your stamina which you seem to have lost. 9 weeks really isn't that long to get back to your old self and I'm sure in the weeks after completion you'll be back in that gym doing that 5k warm-up just like you used to!

Best of luck to you and welcome to c25k!

[GoBirdyGo]

Thanks RunningGirl. I've just downloaded the first podcast. Sounds so usefull! Better than I'd expected =] If I start from scratch, maybe I'll be able to drag my partner along... She always moans about running, this seems like a good way to get her into it =]

[RunningGirl83 Graduate in reply to GoBirdyGo]

Yes, it is good to have someone else there - I usually run with someone else as well. It definitely gives me motivation to keep going when I feel tired and want to stop as I don't want her to give up either!

[Legion Graduate]

I agree with runninggirl. Start at the beginning, as you'll also get lots of useful advice from Laura. If you find it much too easy, you could speed up your walk and runs during the intervals, to push yourself more. c25k suits all levels. Some of us start up (and proceed!) at a very slow jog. If you feel fit enough to go faster then do so. Nine weeks really isn't very long to start/restart a fitness program and the time really will fly by. If you still find it too easy after your first 2 runs you could always move to the following week, and so on each week until you feel challenged. I think you'll get more out of the program if you start at the beginning though. Best of luck.

[GoBirdyGo]

Thanks Legion. I'm really looking forward to this now! And I must say, its refreshing to find an online community that isn't full of trolls and angry people. Seems like a nice place you've made here.

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Hi, I started on week 2 as I thought I had a general level of fitness from 2 years of spin and combat classes which I stopped in March this year. I was going to start with week 3 and i'm so glad I didn't as I completely overestimated my fitness. I found week 2 do-able but much more of a challenge than I'd thought it would be. As other posters have said, starting at the beginning will ensure you build on your fitness week by week and get used to exercise being a regular part of your week again. The 3 runs per week go so fast that you'll be running 5k in no time and if starting at week one means you can run with your partner and motivate each other, then that's another incentive. Good luck!

[pingle Graduate]

All good stuff above but don't be too hard on your partner especially if she is still on the couch! I had to ban my hubby from running with me as he is much fitter than me (and has much longer legs!) and it was too demoralising especially in the early days!