Couch to 5K by Nov 9 - Words of Wisdom?

I was sleeved almost six months ago and walk 2-3 times per week (about 3.0 mph).  I would like to run my first 5K on Nov 9, almost 8 weeks from now.  I'm beginning the Couch to 5K program today.  Any words of wisdom from those who have prepared for their first 5K?

Don't give up, and adapt the C25K program to meet your individual needs.  For example, I found even week one too hard to do, and almost gave up entirely.  A running friend told me that her club recommends starting with half of what they say.  

There's also an alternative program from the Mayo Clinic that starts you out slower.  

http://www.mayoclinic.com/health/5k-run/SM00061

I needed incentives to run/walk, and so use Endomondo (an app for your phone), and a heart rate monitor.  Endomondo will track your pace, map your route, integrate with the HRM, track calories burned, and lots more, including tracking your personal best times.  The basic version is free, and right now the premium version if $19.99/year (going up to $29.99 year soon I think).  

Stand up straight, look straight out in front of (not at the ground), and keep your elbows bent with your hands in a loose fist, even when walking.  Try and time your breathing so that you breathe out when your dominant foot (right foot if you're right handed) hits the ground.  I actually count my steps when running for the breathing part.  When I start I can count to 8 before I breathe out, then 6, and by the time I get to a count of 4 I'm getting pretty winded.

If either the C25K or Mayo plans just don't cut it, here's what I suggest as a 53 year old woman who was never fit a day in her life. Eat something light and make sure you're hydrated.  

Do a 5-10 minute warm-up walk - this should be a little faster than 3.0 mph in order to get your heart rate up a little.  Stop for a minute and do some leg stretches - your muscles stretch better when they're warm.

Now for the running part.  Start at a slow jog and run until you can hear your breath - don't overdo it, in other words, don't run until you drop.  If that's 10 seconds, that's okay.  The idea is to train your body, not to kill it out of the starting gate.  Now slow down to a wal****il you catch your breath.  Repeat the run/walk for 20 minutes, no more, no less.  Then walk for 5-10 minutes as a cool down.  Only run 3 days a week; the other days can be for walking, strength training, or just rest.

I know that C25K tells you this, but I can tell you from experience that the biggest mistake beginning runners make is trying to do much too soon.  I've been at it for a couple of months now, and although progress is slow, I've been able to complete 3 5Ks with a combination of walking and running.  

Best of luck to you - 5K's are addicting, so I'm sure this will be the first of many for you!

Thank you so much!  This is so helpful.  I really appreciate your insight.

Stick to the program despite what goes on in your mind your body can do it. Also get a good pair of running shoes. 

When the going gets tough, just keep in mind that a lot of people have done it, and so can you!  There will always be tough points, have faith that, as others have done, you can push through and do it.

Eventually the point will come where you differentiate "exercising" from "training."  To me "training" has a goal and a time frame - e.g. I want to be ready for x event...   That means you need a plan to follow and some milestones to hit along the way.  If you have that, you'll do well.

As the french say, "Bon courage !"

Thank you.  Excellent point about exercise and training...totally different.  Thank you!

Im training for the Disneyland 10k in January. I am currently on week 7 of c25k. I usually run on a treadmill at the gym, so here is what I do. I start with a 3.0 warm up walk, that is enough for me but you can go faster if you need to. Sometimes I do bump it up a bit but I don't want to get winded before I have to jog, so I don't push myself too much to start with. Im now up to doing 25 minute runs, but when I was first starting I was able to do my runs on a 5.0 without too much trouble, but by the time I got to the 5 minute runs I was dying on a 5.0 so I decided to bump it down. the person I am training with says shes super slow, so I am not running on a 4.3, I am able to do it without dying. I am right now (as of last week when I was doing 22 minutes) I went 2.1 miles with 10 minutes walking and 22 minutes jogging. My best advice, is to take your time. Push yourself, but don't kill yourself. Stand up straight and relax your shoulders. Don't look at the ground, always look straight ahead of you. Listen to music or if youre at the gym watch TV or read a book. Anything to keep your mind off what youre doing. My first 5k is on the 29th and I am nervous because I haven't ran 3.1 miles yet! I am going to run my 3 days at 25 minutes each day this week and see where I am because next week I need to be somewhere close to 3 miles or Im going to die on the 29th :)

You have plenty of time to get it done but make sure you stay on top of it and don't slack off. Running too much at once (too many days in a row) can cause an injury. I had a groin injury after running at night and then the next morning in the beginning. Took almost a week off before I was ready to go again. Stretch stretch stretch before and after.

Thank you.  Great advice and best wishes for your upcoming marathon!

You can do it believe in yourself and never listen to the retoric in your head. I have been running 5 and 10 K's since May. I run between 20 and 30 K a week. For me it is about being hydrated, listening to music and never running out of breath. Slow down if you need to. Once I completed the C25K I never walk I always run even if it is slow 3.9 I jog but I keep moving in the running motion. You will need to do what works best for you. I have lots of running friends who will run fast for 10 mins and then walk for 5 mins. Remember it is about getting the distance in. You will hit your comfort level and then you need to pu**** a bit. It is a growing experience and you will get faster/better as time goes on. Good Luck!