Couch to 5k program

So do you know what this Nike+ one is actually called? I searched for that one and got a few responses, but non match exactly. I'm thinking it might be "NikeWomen Training Club"...

Here is the one I have the sensor goes in you Nike sneaker and then the connector plugs into your ipod (I have the nano). Apple - Nike + iPod

Here is info if you are going to connect to your iPhone Nike Running - News Blog - Nike+ on the new iPhone 3GS

Just wanted to pop in and tell everyone how much I love this program!

 

All my life I was so not a runner. I couldn't run 30 seconds without getting winded and giving up. The elliptical, now she was my friend, but running, she hated me! However, I've always had this pipe dream to become a "runner".

 

So last summer I started this program exactly nine weeks before a 5K--exactly the length of the program, how handy, lol. The ramping up of the running in intervals really worked for me. Not only did I complete the program AND my first 5K (at a 10 minute mile pace, my ultimate goal , but I also kept running after the program and 5K were over. I got up to around 4-5 miles per session. I was also in by far the best shape of my life. That was true by the end of week 5. Running kicks your body into shape faster than anything!

 

Late fall I seriously strained my hip flexor using some machine at the gym and had to take a very long time off. That was right before the holidays and winter, and well, I just lost motivation to starting pounding the pavement again.

 

I've finally found my motivation and figured I don't want to push it, so I'm starting with the Couch to 5K again. Feeling good already!

 

Not sure if anyone uses it, but I love the podcasts here. Pump you up music, that counts down the change from walk to run and changes music at each interval. Makes it no thinking involved! I just put the podcasts on my iPod and use it with my Nike+ for iPod, which tracks mileage, time and calories burned. Perfect!

 

If you start this program, stick with it. You'll see great results. Good luck ladies!

Ok I started this program yesterday and I am excited!

 

I am so not a runner either but my goal is to be able to run 3 10 min miles without stopping (I know that is a pretty slow pace for a true runner, but I am NOT one ) In college I was in the best shape of my life when I could this (3 miles in 30 mins) now I can't run 5 mins without getting totally winded. so I am hoping this will help

 

Day 1, so far so good. I thought it would be easier than it was but I was def sweating at the end! I will do day 2 tomorrow!

I'm planning to start this tomorrow, but I have a question for those of you that have done this.

 

How do you know what speed you should go at when you're supposed to run? Is it just the speed you feel comfortable at? and should it be a fast paced run or like a jogging pace that you feel like you could do comfortably for a long time?

 

I printed out the program and thought maybe it would give an idea of pace, but it doesn't and I suppose it's different for everyone, but was wondering everyone's thoughts on this.

I started today and it went by surprisingly fast! I didn't even look at the clock until I was at about 15 minutes and with the music changing it really helps to keep you distracted.

 

I ended up starting out at 5mph for jogging and by the end I was up to 5.5mph on the jogs because I felt like I could go faster. We'll see if I still feel the same way when the jogs get longer, lol!!

I haven't done the program, but I wouldn't think you would have to worry about the speed so much in the beginning. Your brain always thinks it can go faster but your body should tell you what's good and what's bad. The one thing they always I learned in running clinics and also what my trainer now says, is for the comfortable runs you should be able to carry on a conversation, but still be a little winded. For your workout runs though, you shouldn't be able to do any talking.

So I finished week 1 and I'm soo excited! When I was doing my runs yesterday I was able to go up to a 5 and go the entire 60 seconds without thinking "OMG, when can I start to walk again?!" When I started day 1 I could only go like 15 seconds before wincing!

I found these podcasts with some GREAT music and it's timed for the Couch to 5K program. It will start to count down over the music when it's time to switch it up.

 

Go Nicole Yourself!: Couch to 5k Podcast Page

 

Happy running girls!!

are you just doing it on the tredmill?

I downloaded Nicole's too! I also downloaded Suz's, but the first couple weeks of Suz's the music is a little too hardcore for me. I thought I would alternate between the two each day to mix it up a little bit.

Thanks for the tips!

Yes, just using the treadmill, it's still too cold to be outside, lol! I also thought it would be easier for me to start off on the treadmill, so I could actually see what speed I am going at, if that makes sense. Sometimes when I'm outside I think I start off going to fast, not realizing it, so the treadmill helps to keep me at a manageable pace. But I think in a few weeks I might start outside when it's a little warmer.


I finished day two of C25K, my shins were a little sore when I started out, but by the end they seemed to work it out. I made sure I stretched out afterwards. I'm so used to doing classes at the gym and they have a built in stretch at the end that I completely forgot about stretching out on my own before and after.