Subway is offering a free "The Biggest Loser and Subway" workout mix. All you have to do is enter your email address and then they allow you to download it. Looks like they just remixed some popular songs. If you're up for something free (I know I always am!), here is the link: http://www.podworkoutmusic.com/SUBWAY

i finished week one of c25k yesterday and it felt damn good. it seems impossible that in eight more weeks, i'll be able to run a 5k, but i'm taking things one workout at a time. i'm proud to have even made it this far with my motivation in tact; hoping to continue along this path so i can enjoy running in the glorious texas spring.

I'm re-starting the c25k. I was about halfway through the program when I got in a car accident. I made it through okay (my car & cell phone did not!), but I ended up with enough injuries that I had to stop running for a few months. My wrist occasionally acts up, but other than that I'm feeling pretty good and I'm ready to get back on the road!

In any case, are there any c25k-ers here in Orlando, FL? I'd love to hear about your routes and any tips for running in the FL humidity. It's been pretty cold here lately, so I might start out on the treadmill!

hi, friends. i just joined this community and started my first day of c25k this week. it wasn't so hard for me, which i was pleasantly surprised about, but i know that will change as the intervals do. i've never been a runner, but have always wanted to be. it's time to stop letting myself get in the way of my happiness. i previously tried c25k but got distracted by checking my watch every five seconds, thinking: "OH MY GOD IS THIS INTERVAL OVER YET?" this time, i've been using the c25k ipod app that lets you set your own music to your workout, and i love it so much. the app makes everything much easier.

advice, words of wisdom, encouragement, and pretty much anything welcome. :D

2009 was the year that I started to actually run races.  I had started running in Oct 2008.

First race was a 5K on 1 Feb.  Started way too fast had took over 40 minutes to finish.  In March, I ran a second 5K which went much better.  I was still using a run/walk process.

In April (still using a run/walk), I ran my first 10K.  This went well, but it took me over an hour to finish.

At the end of April, I was deployed to Iraq.  While there, I ran another 10K (finishing under an hour) and a few 5K events.  This was all leading up to my goal for the year...

After my return to the US in September, I ran my first half marathon is just over 2-1/2 hours.

I've run another 5K and 10K to finish up the year.

Finally, I feel better than when I started and I weigh 6 pounds less than at the start of the year, 12 pounds from where I started.

Happy New Year to all Couch to 5K runners and their families!  May you achieve all your goals in the coming year!

I guess you could say I am now finished with C25K. I didn't follow the run for today (I always went by the times they gave, not the distance), it says to run for 30 minutes, but I wanted to run for 3 miles. And I did. Outside. This was my first run outside in quite some time. I ran 3 miles in 33:23.3. This number is not exact of course...When I was nearing my finish point I had to unlock my iTouch and fumble with it to stop the timer. I mapped out my course on mapmyrun.com. I am extremely happy with my time. I averaged about 11 minute miles and I now have a concrete number to compare my future runs to. Running outside was a nice change of pace for me. It also makes me happy to see my treadmill time and outside times are pretty much the same. I feared I'd be fast on the treadmill and dreadfully slow outside.

Right now I am training for an 8k (5 miles) on 3/14. I am also training for a half marathon on 5/30.

This program has changed my life. Good luck to everyone on their own journey!

I did it last night.

It was harder work than I thought. I started, thinking "Oh, this is easy!" and then about 30 seconds through the first run, I thought "... how long is 60 seconds anyway"

During the run, my left knee twinged but not badly and I had some shin pain/tightness in my calves. It went away after the first couple of minutes. My walk gradually got slower and slower. I'm going to have to watch that, and also I briefly stopped during a run because I lost my iPod and instinctively started walking afterwards. I made it up by extending the time of my run, but again, something I'll have to watch.

I stretched well afterwards. Today I am not really sore--my hamstrings are a little tight and I'm a bit worried about the left one, which has been injured before. I'll stretch well tonight and tomorrow morning.

I do have a teensy bit of heel pain. I'm worried about the return of plantar fasciitis, so I'm going to pre-emptively take anti-inflammatories. Luckily I still have them from the last bout.

It's hard to run in the heat, but I think I can do it. I'm really hopeful.

Happy new year!

Hello everyone. I'm new to C25K and someone in another community suggested this group. :)

Today was my first day. Because it's so cold out I went to the gym and used the treadmill. Usually I do weight training but I've been wanting to seriously add cardio to my workouts. I just have no stamina. On Monday I decided that instead of just trying to run I would start with walking and did a brisk walk for 20 min.

This morning I learned about C25K and really wanted to try it. Because I over-worked my muscles on Monday I decided not to do weights today. So I decided to start this program today (was going to start it on Monday).

I was able to do the whole 20 minutes with jogging for 60 sec and walking fast for 90 sec intervals (with 5 min warmup and 3 min cool down). The speed I did on the treadmill was 2.0 for the first 2 min of the warmup and then 3.0 for the other 3 min. From then on I did 3.7 for walking and 4.5 for jogging. It felt like a good pace for me.

Usually after my workouts I feel pretty good. Today, after the treadmill, I felt GREAT! I have never felt so good after working out (cardio or weights). I feel, for the first time in my life, that one day being able to run 5k is an obtainable goal!

I have one question though. For those of you who also do weight training... Do you suggest doing this program on the same days or alternate days? I've always been told that some sort of cardio is best after using weights. I just don't know if it would be too much (I'm not in great shape. Getting there though!).

I certainly wish I'd found this group when I first started training for my 5k 3 weeks ago. Anyway, I'm one race in, but hope to do another race the beginning of next year. A co-worker and I are running partners. We're hoping to shave time off our first race.

I dig cold air running. I love it. I don't know why. I actual fear the heat because I hate heat.

I also have a deathly fear of treadmills. I don't know if it comes from seeing too many America's Funniest Videos that end with a person careening of the edge of a treadmill only to hit their head on the coffee table or tackle the dog or if it's some weird fear that robots will take over one day and they'll know how fast and long we can run because we've programed our running stats into their little digital interfaces.

One thing I need to work on is hill running. The 5k I did had a monster hill so any tips are appreciated.