Anyone fancy starting Couch to 5K on Monday 5th Aug?

Lurking - ps, wouldn't worry too much about time. The most important thing is getting to a point where you feel able to stick at it, speed will come over time.

Lurking - I like your idea of following a plan from 21st October. Can you give me exact directions to it and I'll look it up. I'm not sure I'll be able to do every other day but I'll follow it spread over however often I can get out (a bit like this one). If I find it's too much commitment I'll revert to Workate's plan. I just think the extra structure will encourage/motivate me. Thanks!

Working, I understand fully about time commitment issues. Well done on keeping up with three runs a week, I've not managed that :( I'm nervous about running in the dark as it's pitch black around here at night (no street lights). I'm worried about going over on my ankle again or worse still falling flat on my face. I've had a lot on at home and found it hard to get out early enough to catch the light so haven't been out since Saturday. DH is lovely and supportive though and has suggested I go to a local gym for treadmill running during the week and keep up road running at weekends. That will also mean I can spend time with the babies before bedtime rather than getting home and going straight out to try and catch the light. I was a bit concerned about cost but the local YMCA is only £4 a visit.

Hi Eggy! Well done on motivating yourself so far. The programme works on increasing your endurance rather than speed so running 25 minutes would put you in week 7. Week 7 you would run 25 minutes in three occasions, week 8 28 minutes x3 and week 9 30 minutes x3. It's hoped that by following the programme you'd be doing about 5k by the end of week 9 and I think we've all run about that.

Hi everyone!

Can I jump in...I'm doing a sort of personal c25k...just trying to get better at running really!

I'm just wondering whereabouts I would be on the programme, if I could jump into it- my stats aren't fab (but improving )- I just did 3k in 25 mins, so a 12.4 minute mile. And here was me thinking I was Usain Bolt...

Well done, slev, just two more to go and yes, still pretty fast! Your biggest achievement is surely approaching that state of Running Enjoyment that we are all hopeful will be ours one day ...

I'm back from my first post-graduation run. Predictably, I'm going backwards in terms of progress, as it took 33:29 to do the 5k. However, in my defence I was running into the wind the whole way (no matter how many times I changed direction) and I do have a cough and feel slightly ropey.

I know what you mean - I was out there today thinking that there is no way I will ever be able to run double that distance so why am I even contemplating the 10k programme. But then it's pretty great to go from literally zero to 5k in just a couple of months so I should follow my own advice and trust the programme

I think I've decided that for the rest of this week and next week I'm going to keep going out and doing 5k every other day. That's another 5 runs, which surely should be enough to make me feel I can actually do this (perhaps I will even achieve Running Enjoyment). On 21 October I am going to start the 9-week programme, which should have me running 10K by Christmas and not lying on the sofa under a throw stuffing my face with mince pies and watching box sets, dear me no

I think even though we're doing different plans at slightly different times we can still keep posting on the same thread and be there with the virtual medals for each other, no?

workate, what are you up to?

Ooh thanks, lurking, that's saved me a job and forced me to actually do some work

So my run update first. I did W9R1 last night - and in 30 minutes, managed to run exactly the same distance as I had in 28 minutes the run before. Which I'm fine with - I was pushing the speed before to see how fast I could go, but now I'm more about keeping going with a view to what I'll do next. My average speed was about 9.30 mins/mile so still pretty fast - but with the added benefit of not feeling completely dead afterwards - for the first time I even came close to enjoying it and definitely feel like I could have kept going (not that I wasn't very happy to stop!).

I think I've decided that I'm going to move on to the 5 to 10k programme next (once I've officially finished the C25k one that is - still got two more runs to go!). On my app that's a 6 week programme but given that it means running for longer in the evenings, it'll still probably take me until Christmas to complete as it'll be that little bit harder to find the time. Plus I'm highly unconvinced that in 6 weeks I'll be able to run for a whole hour, but we'll see on that one. I did look at the 5k improver one but it just seems to stop-start for me as it's based on quite short intervals - with the 5 to 10k it starts off with 5 x 8 minutes runs, then 4 x 12 minutes, 3 x 18 minutes, 2 x 27 minutes, 2 x 30 minutes and then a straight 60 minutes. We'll see if I manage it - but that's the plan. But not until next week though - have my last week of C25k to finish first and then some stats to post!

It's a 9-week plan, so assuming we wanted to finish the week before Christmas, we'd be looking at starting the week beginning 21 October. Which, I realise, only gives us one week after this one to rest on our laurels! Thoughts?

My virus-y thing has now developed into a cough. I really want to go out for a run, though, as haven't been since Sunday. Should I risk it?

Thanks for the research Lurking. How long is your plan? How about we rest on our laurels just running 5ks for a few days/weeks then start the programme in time to finish by the end of the year?

I have just spent half the afternoon when I should have been working looking at various running forums and searching for "What to do after C25K" type threads. Here's what I've found...

There is one very popular school of thought that says don't bother doing any 5k improver programme - it's not worth it because if you start on a 5to10k programme your 5k speed will improve anyway without you actually having to make that a specific goal.

I looked at the Bridge to 10K app but that gets a lot of stick on the forums because it takes you back to doing walking intervals, which lots of people find difficult - now that we can all run for 30 minutes, it seems a step backwards to start having to walk again, and it is much harder to stop and start than just to keep going.

The 10k app I've downloaded is called 5k to 10k. What I like about it is that it seems to have a proper combo of one short(ish) run (for improving speed), one interval run and one long run every week. None of the interval runs involve walking.

Encouragingly, most people say it is much easier to go from 5k to 10k than from couch to 5k

So I'm still a bit torn between trying to do an improver thing just to feel that I'm getting my speeds up or going straight into the 10k programme (which was a goal, just not something I was in a huge hurry to do as I'm quite happy with my 30 mins every other day for now...) and assume that the speeds will improve anyway.

I was really hoping to have a few weeks of actually feeling that running was easy and not having to keep pushing myself - perhaps with the 10k app that might be do-able (W1R1 is run for 20 minutes, W1R2 is run 10 mins, faster run 3 minutes, run 10 mins, W1R3 is run for 30 minutes).

And yes, cross-training? Christ, no. No no no no. I'll be having none of that.

Hi Lurking! Thanks for your stats story. Interesting

I'm in the same place re what to do now. I think I'd benefit from time to consolidate my 5k running skills so I can comfortably do 5k in under 30 mins consistently, plus the time invested and benefits I'm getting back so far are enough for me. I may need another challenge in a few runs though to keep me focused.

I've looked at aps and a lot of the 5k improvers involve other activities such as cross training or swimming which would be difficult for me so I'm after one which just uses interval training (400m block sprint - walks) and runs to build endurance.

And yes, I'm at a bit of a loose end now. I should go out today but am still feeling a bit virus-y so might indulge myself with one more day of rest. Really will have to go out tomorrow, though.

The 5k improver app I've downloaded is called 5K Forever but I may investigate a bit more to see if there is anything better.

I feel a bit lost, really, as I'm not sure I want to do a whole other 8-week programme just to keep doing 5k. However, I don't feel ready to embark on a 10K programme just yet, mainly because I think I have never really enjoyed a run because I've always had to push myself and it would be nice to consolidate what I actually can do and feel myself getting better at it. That might make it more enjoyable.

You're right, workate, we do need another thread so that we can ponder this in depth. slev, have you decided what to do yet?

Hi everyone. I had a really busy day yesterday so am only just back now to update you with full stats from the programme:

Total days to complete plan - 29 July to 6 October (= 70 days)
Total number of runs - 28
Total number of repeat runs - W1R1 (app fail) W2 (all 3, another app fail!)
Personal best - 6:26 mins/km: final run
Personal worst - 7:56 mins/km: W4R1
Worst run - W3R1 when both legs were killing me, I’d twanged a muscle in my back and literally ached all over and wanted to weep.
Best run - the last one, when I realized how far I'd come

Number of injuries - 2 (left Achilles; right knee - at the same time!)
Weight loss: 7lb (although I have been eating very carefully so can’t really thank the running for that)
Size: 1.5 inches off hips; 1.75 inches off waist (should have measured thighs but didn’t!)

Best playlist for keeping the legs moving:

The Jacksons: Can you feel it?
Talking Heads: Burning down the house
Heaven 17: Temptation
Luther Vandross: Love the one you’re with
Gossip: Standing in the way of control
Texas: Inner smile
Lady Gaga: Born this way/Bad romance
Fleetwood Mac: Tusk

Top tips
(1) I found eating protein better than carbs pre-running as I felt full but not so stuffed.
(2) Running first thing seemed appealing in theory but it takes me a few hours to limber up and stop creaking (sign of age…) so mid-morning to lunchtime is best for me.
(3) Really try never to repeat a run. Or at least never repeat the first and second runs of a week because by W3 you might be sailing through it.
(4) Trust the programme: it will work but it is designed to make you push yourself a little bit. Don’t go out with the mindset of being able to stop halfway/walk when you should be running/go home early. If you tell yourself you can do it, the chances are that you will do it.
(5) Change your playlist a bit every couple of runs to keep it interesting. Changing your route helps too.
(6) Reward yourself with a bit of new kit every now and then. It doesn’t have to be expensive (mine is mostly from H&M or Sports Direct).
(7) Avoid hills

I'm having that debate about parkrun tinwe. In theory I've got 3 more runs left to finish the programme, which would usually be Tuesday, Thursday and Saturday - and there is a parkrun on Saturday which I could do. But I'm not going to be able to run Thursday evening as I have a work do until late. Which means either I get up ridiculously early to run Thursday morning (as in 5am - it feels unlikely) or I postpone that run until Friday evening, but then I'm hardly going to want to do another one Saturday morning.

Which is a rather longwinded way of saying that I'm talking myself out of parkrun for a while. All feels a bit too much like a Proper Proper Runner whereas I think I'm still a Pretend Proper Runner. Mad, isn't it? I merrily charge all round the neighbourhood now and have more or less stopped feeling self-conscious about it, yet put me in a park with about 400 people doing the same thing and no, that would make it embarrassing.

Maybe when I actually enjoy running I'll decide that I'm ready for it - at the moment it's still definitely something I do because I have to, rather than want to!

Congratulations Lurking! ?? Graduating when you're poorly deserves an extra piece of cake, here ?? ! Give yourself a decent rest now for a couple of days. Don't worry, we'll nag you if you look like you're relaxing too much and please do the same in reverse.

Well done too Slev! ?? You've caught us up as expected Have you got a Park Run booked now since you're already 5km in under 30 mins?

Hope you're both going to add your "stats story" on here for us. It'll be really interesting to compare our journeys to graduation.

2 graduations in 1 day and we're all over the line now (apologies to anyone whose still with us but not posted for a while so we think you've gone)! We should be having a virtual party but instead you're all looking to the next challenge... Very honourable and all that, to be fair so can someone link to the 5k improvers for me and suggest a date to start?

BTW I think I've only lost weight as I had quite a bit to lose rather than you slim ladies who're probably carrying less baggage than me. I've done more than my share of Ben and Jerry's along the way too

Congratulations lurking - and how satisfying to graduate with your fastest time! Hope you enjoyed the well-deserved cake!

workate good to see it's not just me that has no self-discipline when it comes to food. Still, on balance I think I like having the food and if running means I don't put weight on then I suppose it's worth it in that way!

So I just got back from W8R3 and I officially did 5k! 5.06k to be precise, in 28 minutes. Feeling pretty dead as a result (not helped by DS deciding to join me in my post-run shower instead of having his bath, which made the whole thing MOST un-relaxing - or something similar in much better English!).

Which makes next week a bit weird as I'm not sure what I'm running for now - other than finishing the programme, but I sort of feel like I've done that. Think I'll probably move on to the 10k programme after that - not sure if I'll be able to do it as I'm definitely struggling more now it's longer distances, but then I probably would have said that before starting this one so who knows?!

GRADUATION - HURRAH!

Yay! W8R3 complete. I was still feling a bit ropey but thought I'd give it a shot, mostly to try to get it done before the start of a new week (and partly because I was a little bit worried about losing my running mojo...).

It was really quite tough - about halfway round I was feeling a bit sweaty (as in feverish sweaty, not just my usual running sweaty) and I nearly gave up but ploughed on. Even with just 10 minutes to go I nearly gave up again but the thought of coming on here and announcing another failed run was just too awful so I pressed on until there was only 5 minutes left, at which point I knew I'd do it.

And weirdly, for the last 10 minutes I swear I was running more slowly than I would walk and yet the stats showed that it was my best speed ever :

total distance: 5.73 km
run pace: 6:26 minutes/km

So I could, in theory, run a 5k in 32 minutes 10 seconds. Not exactly record-shattering, and I'm not doing Parkrun yet until I can get that speed up a bit, but I am soooooo happy!

Have also just been watching the Great Scottish Run on TV and thinking I might just possibly do the 10K next year ... in the meantime, I have realised that I do need some kind of structure with specific goals to keep me going out, so on Tuesday I'm going to start the 5k improver thingy and will do that for a bit before embarking on 5k210k.

Back later with more detailed stats ... . In the meantime, I may just have a little lie down with a cup of tea and a slice of cake.

Thanks Slev for helping me feel less guilty ??

Aw Lurking! How disappointing for you :( Just get yourself better and then get back out there! This is a lifestyle choice now do one delayed run really doesn't matter in the grand scheme of things. I worried the same as you when I was poorly with my tummy bug last week but I had much more energy after my rest. No point rushing and letting the bug take hold properly.

Total graduation fail here ... aaargh! I am ill!

Had a sore throat yesterday but throught I'd go out and do the Big Graduation Run anyway. Got halfway and really started to feel ill - leaden legs, pounding head, sore bones, hot eyes. Had to stop after 15 mins and go home . Took to bed early with everything aching and slept until lunchtime today. Honestly. So near and yet so far ...

Feel better-ish now but still a bit lethargic and flu-y. Not sure whether to go for it again tomorrow or have another day of rest ... but what if I lose all motivation and never graduate?? The horror! Please keep nagging me until I get out there and do it.

Well done slev on another run done and tinwe for some superlative dress buying .

Oops! That's the problem with posting from a phone with fat fingers!

Anyway, as I was saying before I so rudely interrupted myself, congratulations on the dress buying. What a nice way to celebrate graduating, buying something you wouldn't have bought if you hadn't lost weight. Maybe I should try and pay attention to what I'm eating - once I've had my slow roast pork dinner washed down with a nice red with some chocolates for after while we finish the bottle

Oh I completely agree tinwe - I can't do mornings at all for some reason, my body just isn't ready for it. The not stopping thing is more for me - I know how easily it'll become a temptation!

Congratulations on the dress buying tint