Couch to 5k- Cage your inner chimp and get started!

@ your love for instruction Bollard.

I laugh but I suppose it's a similar thing to my list making thing (I'm known to write things on the list after I've done them just so I can cross them off). It's a structure / planning thing.

I'm the same Bollard !

I did the week 9 30 minute run tonight. I only went 4.5 kms - I thought it felt good and it seems that's why!! Must push on a bit faster on Thursday to get up to 5kms.

I'll put the fast stamina run podcast on for Parkrun and start about 7 minutes in so I get to the fastest bit at the end!

NDP I run Monday, Wednesday and Friday. Now I've finished the NHS programme, I sometimes skip a run if there's too much going on. But I love following instructions so make sure I always have at least a day between runs.

Thanks guys. Scuppered my first parkrun efforts! Not so bad now as I have done no running for 10 days. Walking only to keep the calories burning. Will be starting back on Thurs.

I'm struggling to get out ATM - my families social lives are far too hectic!

I should manage Monday, Thursday and my 3rd Parkrun on Saturday this week. I'm still using the 5+ podcasts and used the stamina podcast on my 2nd Parkrun last week and the quicker pace was great to get sub 30 minutes.

I'd love another pb at Parkrun but we'll see!

Ah, thank you, cinnamongreyhound. The NHS podcasts sound like a more intense route to 5k.

Littleoak, your plan sounds hardcore! My w5r3 is 8r 5w 8r, which plan are you using? I'm on the 10k runner by clearskyapps for iPhone, a 15wk plan to 10k. I don't get to 20mins continuous until wk7. Is yours a condensed plan? I had the 5k version of the plan I'm doing now and it was the same, I think, up to about wk 8/9.

w5r2 ticked off today. Wasn't going to, was going to do other things at the gym but did a bit on the x trainer and the treadmills were giving me the eyeball so I couldn't resist. 7k combined on the x trainer & the treadmill, I feel lie I've earned my Sunday roast now. Starving!

How many runs do people get in a week, on average? I'm probably doing 4x a week. Is everyone sticking to their plan or adding/subtracting runs to fit in?

Hello. I used to live running but was struck down by plantar fasciitis after my last pregnancy and have just got better enough to risk staying very gently again.

I've been doing the Zombies Run C25k and it is great fun. Being chased by zombies is excellent motivation.

Feeling pleased with myself this morning as just completed w5r3 which is 20mins continuous running

Never thought I'd get this far and when I went out this am didn't think I'd manage the 20mins. My pace was 7.09 min per km - is that about right for this stage? I have no idea

I think my leaky problems must be cycle related too bollard as last week just before AF I could barely do 5mins without leaking whereas today the 20min was fine. I do have an aquaflex goodbyeruby after it was recommended on another thread but haven't quite plucked up courage to use it yet

Hope you feel better soon mairead

Mairead owch! hope they improve soon :(

I've had no leaking problems, touch wood, but have had major surgery which affected my pelvic floor so have done lots of exercises. If anyone is in need of toning I can recommend Aquaflex it's just like a little weighted tampon! My physiotherapist recommended them and they've really helped. I tried a pelvic toner that you have to squeeze as well but didn't find that so comfortable.

The other tips she gave me are to breathe out when you clench your pelvic floor muscles as if your lungs are full it puts more pressure on the pelvic floor, also don't pull your stomach muscles in at the same time as then they take over from the pelvic floor and it doesn't work as hard.

I've only managed one run this week as having lots of side effects this week, but have finally done all of week 4 runs so will hopefully start week 5 tomorrow! :)

How are the shin splints, mairead?

Couldn't do get to gym yesterday as DD came home from school ill, so did w5r1 this afternoon. Instead of the last 5min run + 5min cool down, I kept running, so instead of

5m walk warm up
5m r / 3m w / 6m r / 3m w / 5m r
5m walk cool down

I did

5m walk warm up
5m r / 3m w / 6m r / 3m w / 10m r
5m walk cool down

Hopefully the next run, which includes an 8min run interval, should feel better now that I've proved to myself that I can do 10mins straight relatively comfortably (treadmill set on incline).

Arg. Shin splints. Pain. Eek.

Not been here for a few weeks, but I've completed the NHS podcast and the last few runs I've been using my own music, which is much more motivating, although I miss Laura's reassuring voice! I was still running less than 4k in the 30 minutes, until a really windy day when I got blown along and broke my 4k barrier . Since then, I've been out on calm days and broken the 4k barrier each time.

Whoever asked about leaking - I am Mrs Leaky. I hate it. It's a significant problem, I've had all the NHS physio, hideous testing and had a date for a TVT but chickened out at the last minute. I have found that giving up caffeine has made a HUGE difference. I also make sure that I go to the loo after my warm-up walk, which obviously restricts my route but is worth it. Otherwise, there's a big difference depending on the time of the month. I'm really bad mid-cycle and just before I come on. But running has, surprisingly made the problem better rather than worse. I was prepared to abandon my attempts if I felt it made things worse, but that hasn't happened. I even have some runs where I hardly leak at all. During the first few weeks of C25K, during the running sections I concentrated specifically on my pelvic floor and I think that really helped. I also make an effort to run with good posture and pull up from my waist.

Cinnamon - there is no way that running for 30 mins means I can keep going for longer! I am half dead by the end of it!

7k in 41mins .

I took 45 to get to 5k today. [slow lorris]

Evening all.

W4 finished today. I won't get to the gym again until Fri so that'll be W5 R1. Bit dubious about going to R2's 8min run interval. Seems a bit scary to jump from 5min max to 8min in the space of 2 runs. [chicken]

I also find I sometimes get back home with slightly damper pants than would seem ok . More pelvic floor exercises needed.

Went out for a 5k run this morning and found myself keeping going. Got to 7k and probably could have kept going longer :) took just over 41 minutes so not too bad. Am tempted to try another longish run on Wednesday.

Just managed 5.3 kms dong the 5+ stamina run. I wimped out of the hill that I'd planned on my way home though - did an extra lap around the lake and walked up the hill (it is really steep!)

I'm just not brave enough for hills yet, even mild inclines sap my breathing!

I'm struggling at times with that too littleoaktree

The cold doesn't seem to help either. In fact it makes it a lot worse.

I head out with an empty bladder and am usually ok, but wear a pad in case. I'm also doing my pelvic floor exs far more diligently than I have for a while.

Hi all, I haven't posted for a while but have been slowly progressing with the plan.

Was on Wk4R2 and decided to skip Wk4R3 and do some of the WK5 runs in a different order for various boring reasons of when I can run. So did Wk5R2 today which was 8mins run, 5mins walk, 8mins run. I was actually feeling fine so with the second run I carried on and did 10.5mins run. Quite pleased with myself as that's the longest I've ever run in one go.

A rather embarrassing question though and a bit TMI - the reason I had to stop running was because I realised that I was um leaking does anyone else suffer from this problem and what's the best solution? Do I really have to go and buy tenalady in my 30s? . I've already stopped drinking hardly anything before going out, going to the loo several times before going out etc. I have had 2dc but still...