I'm following the Couch-to-5K (C25K) program that is described in detail at Cool Running.

Week 1 (July 29-August 4, 2007)- I ran Sunday, Tuesday and Friday this week (Thursday was way too busy).  I used my treadmill and the Podcasts for Running by Robert Ullrey that he made specifically to go with C25K.  You can download it free from itunes.  The podcast made this experience enjoyable.  The podcast times the warm up, jogging intervals, walking intervals, and cool down for you.  Music is playing in the background.  You don't have to watch the clock, which is great.  I find I can't wait to do the next session.  I have no experience running and have not been exercising prior to starting this program, so I feel like I'm literally starting from the couch.  The program is designed to gradually get you running and prevent injuries and soreness and keep it fun.  (It's working so far!)  My goal is to do my first 5k at Race for the Cure which is on September 23rd in my area.  I'm not planning on "racing"… just finishing, and maybe raising a little money for breast cancer research in the process.  (We have a tentative camping trip planned for that weekend so I might have to find a different 5K to run, but for now, that is the goal.)

Week 2 - (August 5-11, 2007) - I was worried that week 2 program would kick me back to the couch, but it was great.  I'm not going to say it was easy, but it wasn't too hard either.

Week 3 - (August 12-18, 2007) - This week includes two 90 second running intervals and two three minutes running intervals.  I was worried about the three minutes of running, I though it might be too much.  But, again, it was easier than expected.  The podcasts help so much.  I'm so glad I don't have to keep track of how long to run!  I realized today that I'm running so slowly that at this point if I tried to run a 5k it would take an hour!

Week 4 - (August 19-25, 2007) - This week has two three minute running intervals and two five minute running intervals.  The "resting" period between runs has been cut in half, so this week I'm running 16 minutes and only resting between runs for 8 minutes (not including the warm up and cool down walking).  Surprisingly, it is doable.  Again, the podcasts make the difference for me.  And a big fan at the end of the treadmill.

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Okay… so I didn't finish last year… but I started again and this time I'm going to finish!  (Hopefully!)

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Week 1 - (August 3-9, 2008)  Hey, I forgot how much I like this program!

Week 2 - (August 10-16, 2008)  Still doing well… it hasn't killed me yet.

Week 3 - (August 17-23, 2008)  Okay, this is getting a little bit harder, but I can still do it.

Week 4 - (August 24-30, 2008) Okay, running 5 minutes in a row twice and 3 minutes in a row twice might kill me a little bit, but I'm not giving up.  Running actually makes me feel really good. 

Week 5 - I don't remember day one or two but on day three I did a twenty minute run.  It wasn't as hard as I thought it would be, and it felt really good.

Week 6 - They trick you this week… the first day you run some short 5 and 8 minute runs.  The second day you run two ten minute runs.  The third day you run 25 minutes.  TWENTY FIVE MINUTES! 

Week 7 - All 25 minute runs, all the time.  As of 9-22-08 I've done two out of three. 

Week 8 - This week all 3 runs are 28 minutes.  After running 25 minute runs four times adding the extra three minutes to make 28 minute runs is no big deal at all.  The part I'm finding difficult is the mental part… making myself get up at 5am to run even if I'm tired, even if I'm not energetic… believing I can do it.  You really have to master the mental aspect of running.

Okay, so I haven't posted about this in a while.  Shame on you for thinking I had quit the program again!

Week 9 - This week all 3 runs are 30 minutes.  Again, adding 2 extra minutes per run this week is no big deal.  I've completed 2 of the 3 days as of today (Wednesday October 15, 2008) so I've just got one day left and I graduate!  This is how committed I am to running without stopping.  Today as I started my run I realized I had my running pants on backward.  (Shut up, I get dressed in the pitch dark at 5am so I won't wake up my family!)  I did NOT stop running to turn my pants around even though they felt very very weird backward.  I ran 30 minutes with backward pants.  See, I'm committed.  Today I'm looking for the next step… what comes after Couch to 5k?

On Monday October 20, 2008 I graduated from the Couch to 5k program!  Go me! 

Can I run a 5k?  Um, not yet.  I'm following the advice of DoctorMama and running very slowly.   BUT… I can run 30 minutes without stopping now… so I'm going to work from there with a new program called PodRunner:Intervals Gateway to 8k for the next 10 weeks.  At the end of the 10 weeks I should be running 50 minutes without stopping, maybe then I'll be able to run a 5k.  I'll let you know how it goes.

P.S. DoctorMama is the one who inspired me to run in the first place.  I've always wanted to run, and reading what she wrote about running gave me the extra push to get going.