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

nextphase I use the free Nike app to measure the distance of each session. At the end it gives you all the stats: average speed, distance covered, map of your run (using GPS) etc & stores it so you can compare to previous. Would that help maybe?

I am not sure which c25k app you use but I use the Nike one in conjunction with the Get Running c25k app & it also worked with the NHS one.

next yes, I do - my 5 min warm up walk is usually about 0.35 miles if that helps?

I'm new to this thread, so hello! I did wk 7 run 1 this morning and am loving running again. I started running when DS was a year old and ran a lot before falling pregnant with DD. She was 4 months old this week and I'm really really enjoying being back out there. It's been frustrating in many ways as I was running up to half marathon distance before pregnancy, but it's also very satisfying completing a run and being told by Laura how well I'm doing!

baking tins honestly, trust her! I'm a few weeks further on, and just done 5 min runs. Its amazing how you can build up the stamina over the week!

Is there someone out there who measures distance? How far do you walk in the 5min warm up / cool down?? ie how long a route do I need to find in total if I'm running 5km (which is home to the pub and back ) Getting ahead of myself here, but I knew the distance to the pub, and thought OK, can work up to that, but didn't factor in I've got to RUN that, and also some walking!

baking you may just surprise yourself. I did w3r1 today and couldn't believe I did 3 mins! On the way back it was easier because I already knew I could do it IYSWIM?

Completed wk 2 and actually enjoyed it today since it's not raining and then made the mistake of looking at wk 3. I'm not sure I can double my running time. Tell me Laura is not actually a sadist?

I start week 4 tmrw. Can't wait. I've downloaded some songs and have compiled a running cd to listen to whilst on the treadmill. Ago of tune can help me keep going. Don't flame me, but the running cd has a fab one direction remix on it!!

I'm not sure I'll ever be able to call myself a runner. The main thing I lack is motivation, so I'm hoping the podcasts enable me to keep going at a good pace without overdoing it and/or becoming bored!

Penny that sounds lovely :-) one of the reasons I want to be fit and healthy is for the kids. They're small now so hopefully I'll get fitter as they grow.

Wk 3 run 3 for me tomorrow. Will try wk 4 in a few days but I think I'll do something in between wk 3 and 4 if I can't do it but I rely on the voice to tell me what to do!!

Well done captainjameskirk you have taken your first step to being a runner.

I'm back. God it was hard. And the lady says at the end congratulations you have run for 8 minutes. 8 minutes, it felt like hours!

Having said that it really wasn't as bad as I was expecting, considering this is the most exercise I've had in about 5 years.

Let us know how it goes captainjameskirk

twasbrill DS is 10 and very active and for, he does triathlon training too, along with swimming and a whole host of after school PE activities. We do at least run together a week. We have a good chat. DD is 8, quite girlie but has natural athletic (but no competitive edge).

I use the five minute walk at the start of C25K as my warm-up, then finish the workout with five minutes of walking, followed by a few long stretches for the calves & hamstrings. It seems to be working as I never have sore muscles the next day & I am very unfit.

Hello CaptainJamesTKirk, there are lots of us on here who are quite new. Hope your first run went well.

Week 3 Run 2 for me tomorrow.

New to the thread... I'm going to put my DS to bed and then I'm going to start week 1, session 1. Podcast downloaded and ready to go. Really don't want to. I don't need to lose weight, but I don't do any exercise at all, so although I don't look it, I'm incredibly unfit! Wish me luck! DH will probably laugh his head off when I come home with a bright red, sweaty face.

Dingle, there is a lot of conflicting advice about stretches, warm ups etc, buy I think most would now agree not to stretch before you are warm (picture cold inelastic muscles as more brittle than warmer ones) so perhaps after the initial brisk.walk in early weeks (not sure if this continues as part of later programme). Another system I like is dynamic stretching - might be best Googling this s on phone!

Thank you for thattrazzle. I was bouncing my attempts at stretches so I will stop that. Do you do these both before and after your run please?

I just do the usual "school" stretches, but it's important to do static stretching NO bouncing.

1. grab elbow with opposite hand and dangle arm behind your head
2. arm straight across the front of your body, other arm holding it just above the elbow
3. arm above head and bend to the side
4. hands on hips, one leg out in front, one behind (don't bend front kneefurther than your toes)
5. grab foot and hold behind your bum.

I am lurking with interest about the park runs! Well done everyone, the collective support and encouragement is amazing! Thank you.

Just done last run of week 3 and feeling rather smug with myself. I managed to notch it up a bit, walked at 4.4 and plodded at 5mph. I managed to cover 2.4 miles...just a bit better than my last run. I was a bit disappointed that I only burnt off 4 extra calories though, I need to burn off that cooked brekkie somehow!

Hubby is just finishing his run now and we are letting our DD(11) have a go on the treadmill too. Not sure how she will get on, she had Down Syndrome and a bit uncoordinated, but we shall see.

We have been very brave and faced the camera in our running gear and taken photos of each other. The thought behind that is to do the same in 6 weeks time to see if there has been any visible improvement. I am making up a secure folder, so no-one else can see! lol

Can I ask about info on warm up/ cool down....does anyone do any stretches that I should be incorporating into my routine. I am starting to panic about what is ahead for us in week 4.

have has

Scarecrow: what was your first park run time? (and have that improved as you've carried on?)

twasbrillig and others worried about park runs.... my first park run I ran c 5 mins faster than expected (go on somebody. please ask my time ), such was the distraction and 'pull' effect of other runners. But more importantly I was really so so nervous I felt sick before it: I need not have worried they were the friendliest bunch of people I have ever come across in al my years of sport, parenting, socialising etc and lots of us stayed to keep the atmosphere and encourage the people at the end. lots of park runners will have started where we are. I honestly think it is the most judgemental sport ever. maybe because you are totally reliant on your body and no kit etc.

Well done penny! How young are children who do the park run? Do they train or just able to do it as they are children?

I've looked up mine and I'm amazed how fast everyone is! The really fast ones are amazing! I guess like anything it improves with practice. Not sure I'll be confident to start after wk 9 as planned as there's only a few v slow entries!

Congratulations cinnamon - sounds like a challenging run, great time.

Had a nice little parkrun this morning. Paced my DD to a new BP of 33.15mins. She loved it and is now as addicted to running as her brother and I. DS finished 25.37mins - he's a bit disappointed not to be under 25mins.

But best of all for me was that it was a comfortable run and I managed a decent pace for the last km. Happy with that.