If you’re a runner…..

I think it depends really. I started C25K in January, I stuck with it and can now do 5k. However I am struggling to get up to 10k and am finding my improvement has really plateaued now. I’m still running twice a week, but not really seeing any improvement.

I'm going to be the pessimist (sorry) and suggest that given you have 4-5 stone to lose, it's going to be somewhat of a challenge to achieve 10K in 20 weeks. Ideally you don't want to.be overweight at all, running and training for those kind of distances. You'll be much more injury prone and you'll be giving your joints quite a lot of wear and tear. Maybe see how quickly the weight comes off as you do the C25K and adjust your goals accordingly.

I'm very unfit, and overweight. I started in the gym in February just doing 11 mins of cardio and some weights to start. I'm now doing half an hour of cardio, weights and then a few weeks ago I started c25k again to finish with.

Last time I did it, I was running outside and nowhere near 5k in half an hour, this time I have repeated week 1 about 3 times in the gym, starting ridiculously slowly, but increasing my speed incrementally each time. Today I started week 2, knowing that I will run 5k in under 30mins at that pace. I also completed each run (thank you Michael Jordan) before walking again.

My advice is to take it slowly, build it up, and don't be afraid to repeat a week. I haven't run beyond 5k though so can't offer advice on that.

Oooh OP this is very exciting. You've had loads of good advice here.

I absolutely recommend trying it - I wanted to run a half marathon for my 40th (I was a regular 10k runner) and crossed the line feeling knackered but fulfilled & the fittest I had ever been. It was a wonderful experience.

If you are prepared to put the consistent work in, even on the rainy days, hot days (go early) and bad days , I think it's a very achievable task. Get a few local 5ks in before the big event as training runs to get used to what a race day involves.

Very best of luck! Do report back!

LittleLegsKeepGoing makes a good point about 30 mins running not necessarily being 5k:- I am a very slow runner and I found that training programmes based on time didn’t work for me for that reason. Hal Higdon has very good training programmes online which give the distance to run for each session which means you can be sure that you can actually cover the required distance:- just Google his name

Good luck, OP! Great to have a goal. I am in my early 60s and ten years ago couldn't run at all, but now I can do a bit of run/walking and do parkrun most weeks. I love it.

When it comes to picking a 10k to do, you can usually see the results from last year's race and that might reassure you that not everybody taking part is fast. I've just looked at one I did and I see that some people last year took over 2 hours to get round but still got an official result.

You can see parkrun results online. I checked before I did my first one that I wouldn't be significantly behind everyone else and I do that before visiting another parkrun too. Some very flat courses attract a lot of very fast runners and not many slow people like me, and I would be a bit self-conscious to be minutes behind everyone else except the tailwalkers (volunteers whose job is to finish last). However, parkrun is usually a very welcoming place for slower runners/walkers.

You sound like me a few years ago.

I lost the baby weight (when the baby went to secondary school, and I couldn't pretend any more). Then realised I needed to tone up, and started running (and hated it for ages, but kept going rather sullenly as I knew it was good for me). And came to enjoy it.

You're already way ahead of me as you actually want to do it!

C25K is fantastic (or if you want a livelier one try the training version of Zombies!Run). Agree with others - start parkrun asap - walk most of it in the early weeks, and ten just watch your progress. It's hard to describe how elated I was when I ran every single step for the first time!

9 weeks to 5k, then a week or two consolidation, then start extending towards 10k. If you can run 8k, then the excitement of Race Day will carry you around the 10.

BTW, going from 0-5k is harder than going from 5-10k. So just get going!

Definitely achievable, and definitely ok to walk some of it if you need to. I am an informal runner (like, as a hobby, not a sport) and was able to work up to 10k in a few months after having long Covid. If you mix with walking and go at your own pace it's not a big deal. It is, however, a big achievement!

I'm in a very similar position, I'm on run 3 of week 6 and have agreed to a 10K in about 20 weeks too (October) I am aiming to be marathon ready in 3 years which is great length of time for someone at my stage.

Do you mind if you walk some of your 10K? If you don't then it's definitely doable. Keep going, don't listen to that voice in your head that says you can't do it. That voice in mine is slowly getting quieter and I'm beginning to feel less like I'm dying every single minute.

Absolutely possible! And I would hugely recommend parkrun, even after only a few weeks of couch 2 5k because you can still walk and if you do the session then the 5 minute walk you’ll be practically at the end of parkrun. We have loads of walker at ours, often finishing in over an hour.
I started running age 30 with C25K and now at nearly 40 have done half marathons with a few breaks for pregnancy. Coming back after pregnancy from point zero couch to 5k has been great. I’m 1.5 stone overweight but still get round. Have to say closest I’ve got to 30 minute 5k is 31 minutes pre babies!
enjoy! It’s a great hobby and I love getting out with a podcast, music or just birdsong and getting some headspace.

I've lost a lot of weight 9 stone in total and I find the lighter I got the easier it is to run. I literally zoom now at 57kg weight makes a huge impact on how easy it is to run. I would say do low impact exercises while overweight so cross trainer and swimming. When I ran while overweight I was much more prone to injury because of the extra strain on the joints.

100% doable - good luck and congrats on your weight loss!

Totally do-able! Good luck OP, be warned though this is addictive- you will be running marathons before you know it 😜

ps try a parkrun once you get past 3k ish. loads of people run/walk and some just walk!!! You’ll find it very motivating to get your time down every time you go.

Yes. Just bear in mind that it’s possible you might not run all the way round.
but a run/walk in that kind of timeframe would be a great achievement. You may well run all the way if you keep at it 3 times a week.

it took me about 2 years to get from the couch to a 10k race! I was quite focussed at running sub 1 hour though which you may not be

ps good for you

Don't feel you have to save parkrun for the end of your couch to 5k journey. Walkers are welcome at parkrun, so you can go along and walk at any time.

If you're used to walking every day, you might want to start upping your daily distance/time, so that you're out for an hour. That should be long enough for you to cover 5k.

You can continue with your walking on days when you aren't doing couch to 5k.

It's also worthwhile adding in some strength training if you have the time. It doesn't have to be with weights- body weight strength training is fine, such as squats.

Yes absolutely! I think that's really realistic because 0-5 is much harder than 5-10. You've given yourself 9 weeks for 0-5 and 11 weeks for 5-10. Even if you have to repeat a couple of weeks 0-5 (and that is absolutely normal. Don't beat yourself up. Many people have to double up on a week or two). You'll still have 9 weeks for 5-10 and I promise once you can do 5 without stopping, 10 is really achievable. I'm not saying it's easy, 5-10km you have to think about different things than 0-5km but it's not such a big step up.

Congratulations on your weight loss and positive attitude to exercise!

That's definitely achievable. Good luck!

Ah this thread is great OP.
I did couch25k two years ago , non runner all I've ever done is walked the dogs and horses for fitness.
I loved it I think the building up of the runs then going back to shorter runs messed my mind a bit , but that's building staying power so I learnt quick that running for me is very much about what my head thinks I can and cannot do.
The only difference is I hate running outside I'm way too self conscious I really made me hate doing it :(
So I brought a second hand treadmill and am going to restart after your thread :)
Good luck getting to 10k you will def do it

Once you've done couch to 5k and cab manage 5k 3x per week you will very quickly be able to do a 10k. Well done on your weight loss!

I would highly recommend jeffing. I regularly covered 5 k in under 30 minutes jeffing. I never managed it doing a straight run.

Lovely thread, and you've had some great advice about how to build up to 10k if that's what you decide.

Just to add - I started running in my 50s, bit overweight but fit and do lots of strength training. I ran up to 16k in the first lockdown when I had time and focus (and was a bit faster), but have settled on 5-8k for now as it fits in with work, dodgy weather, doesn't leave me too depleted/exhausted/hungry, I can strength train on top etc etc. I think finding the distance that is sustainable and enjoyable for you is important, specific events aside. I can reliably get out 2/3 times a week with the shorter distances, and consistency really matters I think especially for injury prevention.

I would advise you to work up to running 5k a few times before committing to a 10k. I did C25k and I've realised that I'm totally happy sticking at 5k, I have absolutely no desire to go beyond that. Your priority right now should be enjoying your runs and by focusing on that you will be in a good position to develop a long term habit. On that front, I struggled to do this when I first started as I was running way too fast. Getting myself a sports watch so I could monitor my heart rate zones and adjust my speed accordingly was an absolute game changer. If you're doubled over gasping for breath after every run it's going to be really tough to maintain but it really does not have to be that way.

Yeah you can do it!

But as PP say, make sure you do the three runs per week on C25K. You might not be at exactly 5k in 30 mins but you’ll be there or thereabouts enough to progress to 10k.

There is a C25K+ program which, while it doesn’t take you to 10k is handy if you like the guided runs. Otherwise, loads of free programs on line.

Good luck :)

Lots of great advice here!

Things I’d add -

No matter which goal/ distance you pick - try to love the process, not the result. By that I mean, of course it’s awesome when you complete your goal and it’s completely do-able, but the longer term win is the person you become through the process. Love the time outdoors, the changing seasons, the changes in your strength and stamina, how running makes you feel - as well as your goal.

The body loves consistency. Try to go out at the same time of day/ eat the same way etc and goal day will be easier if you have trained that way. Also, don’t skip sessions for bad weather/ feeling crap and don’t beat yourself up if you feel you haven’t lived up to what you wanted out of that day - it doesn’t matter, consistency over time is what matters.

Fuel yourself. I know you’re trying to lose weight but running requires carbs. Find out what complex carbs work for you for sustained energy release. You won’t need as much as you would for very long runs, but don’t leave yourself underfuelled - it’s very common in women. Likewise, stretch, massage, rest, recover well etc. Protein is good for building muscle.

Enjoy it! Running is fab. Slow or fast, rain or shine, you’ll always feel better at the end than at the beginning of a run. It’s the answer to nearly everything!