Crabapple

The program is not realistic for true couch potatoes and it certainly is not realistic for people with serious health problems. The best rule of thumb is to run when you can, walk when you have to, and don't over do it, even if it means you can only go 5 minutes in a session.

That’s Hallus rigidus...pretty funny autocorrect!

A gait analysis thru my local runner’s store and another at a Physical Therapist’s office was extremely helpful and showed me exactly what I needed to correct. I didn’t know what I was doing incorrectly until I saw it in slow motion from a video recorded while running. 

I agree. I don't think it's good to land on your toes, if that's what they mean.
I've read that it's good to land lightly on the ball of your foot, that heel strikes are not good and can lead to injury. Also, that a person should take shorter strides, in essence, falling forward with your body over the foot as it hits the pavement  or ground.

Hey ADMIN,

Surely going to check your blogs but before that I've a Question;How about doing YOGA for better breathing. I mean the asanas can really leads to better breathing. What say..?
 

How do you keep going? I started day 1, struggled but got through it. It was hard, a lot harder than I initially thought it would be. I don't see myself being able to do 5 mins of nonstop running by week 5.

I would say go back. Your health is more important than a schedule.
I did week one at least twice and week two maybe 3 times (I've kind of lost track now). I did week 4 last week and will probably do it again this week, even though I can't really run for 3 to 5 minutes and I think I'm on a week 8 or 9 as far as how many weeks I've actually done the program.

So frustrated today because my run was awful! I usually do my run after work about 5pm. This morning, being a Saturday, I decided to do it around 8am. Figured maybe I’d be refreshed and ready for a good run but it was like pulling teeth. I really struggled. 

My first week had 1 min runs x 8. I did every other one and repeated week 1. Hope that helps

The programs are set up to train 3 times a week. Training every day could result in injury.
 
 

How did the month go? I have never been a runner. I am out of shape but not overwt. I am giving it a try. Looking for encouragement 

I started power walking in November. I have walked 5 5k’s. Now I want to run. I am over 65 and have had both hips replaced. I plan on running my first 5k at the end of April! Although I actually started running a little 2 weeks ago I am happy to have this plan to train with. Loving This Accomplishment!!!

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.

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.

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.

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.

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.

I made a comment at the end of one of my threads but I think it should be its own thread. Find it sad that so many people often get no answers to their questions, but I hardly ever come on here and I think most people who have had some experience are also gone.
People come and go rather quickly on this forum. I rarely come here anymore, and the people who were active when I was training for my 5k seem to also be gone.
I think most people don't get answers to questions because no one knows the answers. They are new, too.
I would recommend reading old threads. And do a lot of research online. The app that brought you here follows a schedule created elsewhere so you should be able to find info about almost any question you have.
(Problems with the app can be best helped by going to "feedback" in the app, which lets you send them an email.)
Remember, you can also get really bad advice online so check in several places before you decide to believe something.
 

I'm glad others have started over. I just finished week 1 and day 3 was worse than day 1. I think I want to repeat week 1. I am in such bad shape. I think the last time i ran/jogged was in 1985 and I couldn't do it then either. However, I am going to try this for 1 month and see where I am at that time. 

I would think how fast you go is an individual choice. Some people might not be able to run any faster than someone else's fast walk. If you feel like you're running too slow, and you have the physical ability to go faster, then I would say go faster. If you're going as fast as you can already, but it seems like a fast walk, then you're doing the best you can and that's just fine.

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.)

Done! W5D3 was not as hard as I thought it would be.    

Thanks! I think that’s my plan!

If you can do week 5, you are doing awesome!

Our goal is to complete this program and run a 5K without walking. We need to get in shape and stop hating how we look and feel.