Couch to 5K- join us if you dare, running is highly addictive!!

hi all was up at 7.30 this morning doing week 1 run 1again seeing as the app didn't count it. so i have done the first one twice now and it was easier the second time. back to it on Tuesday evening. its really hard in this heat tho.

i covered 2.3 miles is that good?

Well done Tally, you've done the hardest bit!

I've been at this for about 3 months, and I'm finally feeling like a real runner.

Just got back from my 'long' run of the week, 30 mins, am building it by 5mins a week, aiming to do a 10k when I can comfortably run for an hour.

Drama it might be worth playing with speed. Finding the moat comfortable stride length and rhythm might make a skilfully faster speed actually easier, iyswim. Just a thought. Can you put a fan on you too?

Tally, trust the programme as we all say . We'll done for starting - you have got off the couch!! You might not have been there literally, but mentally. There are quite a few of us at beginning - I've just finiahe week 2 - and it wasn't so long ago we were the new girls

Hair Hope your feeling better soon. Be great to have someone else graduate, but please keep coming back to get the rest of us to your level.

Look after yourself

Well looks like my last run isn't happening today. Had a migraine last night and possibly a temperature. Feeling rubbish. Dd's bug I reckon. Oh well!

My ankle is still aching so haven't run for a few days. Suppose I ought to take it to someone really.

I did Week 4 Run 1 today. Glad to get it done, but it was horrendous & I struggled.

I had to drop the elevation on the treadmill from 1.5 to 1 (thank you scarecrow for that advice!) and also drop the speed, which is already very quite slow. But I was really pleased that I managed the runs, even though I really had to force myself to get through it. I used the Couch to 5k podcast today for a bit of motivation, rather than my own choice of music, & I'm not sure whether it helped or not.

It might have been the heat today that caused me so much trouble. I'm indoors on the treadmill & I have the patio door & all the windows open, but it was still roasting & I sweated buckets!

I've just started tonight and dear lord, I am sooo unfit. I'm sure I was running slower than I was walking

Lots of inspired and positive posters today really impressed t runners going out in this heat. I sneak out first thing in the morning while its cool and no one is round

Nice plan to start looking at what comes next. I SHOULD finish the programme by end of July so im hoping for a few beach/island runs while on holiday

I completed w6r3 this morning and wasn't too bad... I did 4.8km so I'm nearly there!! Glad that the 'walking' sections have now stopped as I've been getting into a good pace and they just seem to get in the way IYSWM? Can't believe how far I have come in such a short space of time. It is so motivating and I'm already looking to how and what I can do after I've graduated...

Did wk5r1 today. Absolutely loved it. Prefer three lots of 5 mins. Goes really fast. Not even thinking about run 3. Oh no. No thank you!

that looks great hairtwiddler I've saved it. If all goes to plan I could start that at the beginning of September. (I'm a bit obsessive about setting goals and having plans in place, so it's good to have something ready and waiting)

thanks hairtwiddler - great to have some advice before hols.

I keep meaning to say to person an treadmill who asked: when I began running years ago I dis it all on a treadmill except a handful (3 or 4) outdoor runs in later stages before first park.run. I ran at 1.5 degrees on treadmill and our local park super flat which with the crowd pull I'm.sure was why park run time so much better than I had expected. 1.5 was a little bit more than recommended so 0.5 or 1 prob fine - just don't do it flat if you plan run outdoors later.

this is the 5k improvers schedule

Thanks amiga. I found a 5k improvers programme online so plan to do that... it's for three times a week (with option of a fourth day doing cross trainer but I think not!). The first week is something like:
Day one - run 10mins steady pace, run fast 30 secs, then walk 2mins x6, run 10 mins
Day two - run ten mins to a hill, run up then down hill (only 15 secs up I think) for ten mins, run ten minutes home
Day three - steady 30 min run.

Sounds just about achievable. I plan to try to improve my time to under 30mins if I can but that's a whole 9minutes to knock off my personal best of one attempt!!

Scarecrow, I've had numb feet when running and mentioned it to my lovely physio. She said to check my trainers were not too tight and to stretch my calves after warmup walk. I did both on last run and didn't have a problem. I also briefly stretched my calves leaning against a tree two thirds of way through last run.

It's too hot to run today, and DD isn't 100%. Overtired from sleeping out in tent in the garden last night I think plus maybe a wee tummy bug. I'll probably go out early tomorrow morning. Finally managing to hang out in the garden after very noisy builders from neighbours stopped drilling and playing nasty music.

in FEET

by the way, sb posted up thread about pins and needles/numbness in feer during a run. I thought at the time I got that but then wasn't sure. But today it returned in post run shower. Did you work.out what it was? It's unpleasant but not troubling unless it's and early warning sign of some deeper issue....

hairtwiddler enjoy your last run, how fantastic to get to the end. What do you plan to do next?

phew. it's hot out there! week 5 run 3 done, had to do a fair bit of doubling back to avoid the steep bits. And the stupid pause button must have gone on with 5 minutes to go, luckily I was staring at my watch every 30 seconds so I knew when I was done anyway.

have a good holiday scarecrow, one of the joys of this activity, we can do it anywhere.

Bleugh. Had a rubbish run last time I went on Thursday. My legs felt really heavy from the start and by the end of it I was getting pains in my hip flexor and glutes, which is what I damaged in my crash in January. I went for a deep tissue massage yesterday and a good long swim today, so I am really hoping it sorts itself out by next weekend, as I have entered my first triathlon next weekend!

x posted cinnamon. Fantastic. Am so impressed. How often do you have to do it? Guessing you'll want to run too some weeks.

I think park run movement in UK began in my local park and I had an idea I want to run asany different park runs as possible when I get to 5k so will wave at all the directors in case one is you

finished week 2. Can't wait for week 3 to start : I'll be in France on Monday for a few weeks camping with kids so hope to find some nice trails to replace local roads.

Cinnammon really hope today went well. Have been thinking of you