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Tomorrow is my 44th birthday. Chocolate cake is on the menu...woohoo! Happy running, I am doing W3D3 tomorrow too.

Thank you so much. Just been for a run on the treadmill as it’s a beautiful day here and even in the garage it was a good day!

Hello Rosie! From what I understand, one of the schools of thought is "if you can run slower, you are running to fast". Also, the run/walk routine is supposed to be the best approach. Keep doing what you are doing and I think it will all fall into place!

Hi everyone, I’m new to this so please bear with me. I’ve just finished week 4 of C10k and run VERY SLOWLY ! Im doing 4K walking pace and 6k jogging on the treadmill but once a week run outside ( no timing just do a 5k at what ever walking running pace intervals I can) im 53 3 stone over weight and very unfit but the app is helping me get fitter. hoping to do a full outdoor 10 K by September.

Dang, you folks keep me motivated. Working hard for sure.

I'm always scanning the net for things to read, especially about this program. I like to hear success stories and read about other people's journey. It helps me quite a bit and this particular blog put things into a really nice perspective. It is well worth the read for sure! https://relentlessforwardcommotion.com/2015/01/couch-to-5k-good-bad-know-training-plan-right/ I had also read an interview with Josh Clark, the man who originally put the Couch to 5K together. In the interview, he said "The animating notion behind Couch to 5K is that anyone who laces up their shoes and gets moving earns the right to be called “runner” " This of course made me smile.

Week 4 of C210k - doing on the treadmill mostly as overweight and hate peoples seeing me run hoping to loose some weight and do a 10K on the the road by September

Thank you very much.

Wishing you luck, Cheryl. If the runs get too difficult, you can always repeat days or weeks. I've repeated. (Thought I was around week 7, but seeing how long ago I posted this, it looks like I could easily be on week 9 or 10. I know I repeated weeks at least 3 times.)

Thanks this was very helpful. I’ll be starting this tomorrow and am literally going from couch to 5k. I’m hoping to run my first 5k in November. I’m 55 and have never been a runner but have always wanted to. Wish me luck! Louisdog good luck to you too.

Woohoo! Way to go...

Good job on the run and even better that you sat yer behind down to recover so you didn't fall! Don't make me have-ta come up there!

And that's what helps me keep going! People here that are like me... just doing what they can. Making it work. On a side note, I went out for a walk at lunch and realized I was well past my usual point where my shins start to complain. - big smile going on here right now -

Just completed Week 10 day 1. I move fairly slowly but am amazed that combining the Running with the walking and warm-ups, I did 5 miles. Whoever thought that I could do 5 miles.

Next week I start week 9 for the c210k app!! We can do this!!

You're supposed to run 3 days a week. On the 4 days you don't run, you are supposed to walk 2 or 3 of those days. The remaining day(s) are rest periods. For example, I run on Mondays, Wednesdays, and Saturdays. My walk days are Tuesdays for sure, and Fridays or Saturdays maybe. My rest day is Sunday. As to how fast you run when you run, run only as fast as you can. I have heard that you should be able to speak at least in short sentences when you run, but that is up to you. And if you feel like you can't run for the full minute or however long it tells you to run, then you should start walking. The point is that you know your body and you know your limits, or at least you will learn them while you're doing this. Yes, it is essentially a timer, but it is also an encouragement. I find it incredibly helpful to have a voice telling me, okay now walk for a couple of minutes, or run for a minute. Also when she says that I'm halfway done that's also an encouragement. Without this app I think I would have given up by now. Also, it keeps track of how many miles you run. All you need to do is turn GPS on before you start your run, and at the end of the run it will tell you how far you have gone.

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