Couch to 5k- fantastic plan that works for all!

I downloaded the podcasts from itunes - they were all free

Hope you don't mind me asking- I've embarked on the couch 2 5k and have been using an app I downloaded but now that I've done week 2 day 1, to continue I have to pay for app. Is that the one you're using or is there a great free app to take me right the way to the 5k on iPhone?

Just got back from W4R2. The 5 minute jogs seemed a bit easier than they did on Monday. I still run incredibly slowly though. Maybe 20 mins is not impossible after all.....

I'm up to W5R1 and my calf has given up. Can't run, feels like constant cramp, very tight.
So I've done shred yesterday and today to try to keep fitness level up.

How long do you think I should not run for?

Re-ran W5R2 this lunchtime. Maybe not the best idea as I plan to do R3 tomorrow evening but still feel like I need to get the miles in my legs before Sunday

Might try that stillearnin

Mary that will not help your gait, you know! (you will be completely epic do not worry)

Hi all,
Well, I was supposed to do my 2nd run this morning, but my bloody legs still hurt! Although I don't think it helped that I went swimming yesterday morning..
So I am going to go tomorrow, sore muscles or not!

A twenty second sprint?
Thanks, spooky, not sure if that makes me feel better or worse..!

morethan I doubt the pause will make any difference as it is a big jump to 20 minutes anyway. Just go for w5r3, you will do it

Didn't do 5k tonight after all - for various reasons, none of my friends fancied it so we stayed on plan and did a 25-min run instead. It was a good run plus I managed a 20 second sprint at the end

Still can't get my breathing right though.., going to google it now

Ok, I've been lurking on here for a few weeks, convinced I'm going to give up, but I've just done w5r2 and I think (gulp!) I'm actually going to do w5r3. And I'm the laziest person I know!
I'm a bit worried though that it's (the 20 minutes) going to be even harder because Laura randomly paused on my middle 5 minute walk today (in between the two 8 minutes) so I had a extra long recovery time. Do you think it will have made today's crawl run too easy?

That must be it Stillearnin I'm only 4ft 11 so must be my short arse legs

Kaster I have long legs you see! . I know I did that distance in 25 mins before but I was easing up to try to protect my ankle.

Thanks all. Glad I'm not the only one scared at the thought of 20 mins! I'll let you know how I get on.

That's an impressive distance stillearnin I can still only manage around 4.3k even though I've finished the programme, I just can't seem to go any faster and the last couple of runs have been really hard. I'm glad your son is okay.

Tia my legs were exactly the same. They ached for the first week, just like you described. I think it's like you say because you are using different muscles it just takes some getting used to. After the first week or so the aches went and have never came back, so don't let it put you off.

Completed W5R2 last night. DD came with me and as she has missed a couple of weeks it wasn't even up to my normally snail-like pace! We went across country again and it meant that the first half of the second run phase was uphill but we managed it! We are going to attempt R3 (20 mins) on Thursday

DH has decided after his little jog out on Saturday that he's not going to do the 3k on Sunday. I think I knew from the start he wasn't really keen on it and was just humouring me but hey-ho! I am not going to let him put me off as I am proud of what I have achieved so far

Kaster - thanks for asking. ds is ok but not at school or so very in limbo at the moment. It makes me stressed - but it will pass.

Morning all! Naughtily I did w8 r3 today and put some ice on my ankle when I got back. From a fitness point of view, it was completely fine. I was defo going slower than usual as I did 4.33 km (which makes 4.6km at 30 mins!). so I will do the 30 mins on thurs.

Tia drink milk - it's science and will help. Also stretch today. Stiff muscles will be a thing of the past soon!. Crumbs happy- that sounds painful. so did you do the first 'run' on a cross trainer? For somebody who has never liked exercise you are pretty determined - build on that from the psychological point of view! I have no advice for the pain I am afraid. does your physio think it will get better?

My muscles hurt for the first few days tia but as my body got used to it, it didn't hurt anymore. Make sure you do your stretches after and the five minute walk after the runs is important too as it pumps the lactic acid away from the muscles among other things.

As for breathing there's all this different info about what you should do but I just do whatever feels natural. I think I mouth breathe? If I find I'm struggling I take a couple of deep breathes and it seems to sort it. It does get easier although I can see how the ones with asthma might have issues as ds has asthma.

How's the ankle stillearning. Mine have been giving me problems too.

For all wondering how the hell they will run 5k, I was exactly the same but the programme is brilliant. Have faith and follow it and you will be able to do it :)

Hi all, I did my first couch to 5k run yesterday! (Tia well done and nice to see another newbie!)

I have never ever enjoyed exercise so I don't do it- hoping this is something I can complete.

I need to lose 2.5 stone which I gained from comfort eating through depression and immobility following major surgery- plus I want to stave off any depressive relapses! In the past exercise has made me feel a total failure, have never had any endorphin rush, but hoping that doing this in a group could help.

Since my operation I have had shin pain (splints?!) after just a couple of mins walking on the treadmill- like fire. My physio basically said don't do it then! So am planning to do couch to 5k on cross trainer, whilst doing weights/ strengthening exercises 2 days per week, and see if I can gradually move to treadmill. Does anyone have any advice on this? I have decent trainers, not amazing, but £40 from a sports shop- physio thought they were ok and I literally can't afford to replace them.

Thanks in advance

Tia: its worth doing some stretches when you get back.
I think the NHS has some suggestions. I don't do any of the lying down ones, but I know for sure if I skip standing on one leg with the other heal right by my bum, iyswim?

Hey all,
Well I woke up this morning and I could hardly bloody move
My muscles in my legs are aching like mad. Please tell me this is normal and not a sign that I am too unfit to do this?! I have muscles that hurt that I didn't even know I had.

watto everyone feels like that about the 20 minute run and everyone does it

kaster yes, you have hit the nail on the head - the first 5 minutes are hell and it doesn't get any worse...doesn't seem to get much better either

Doing 5k again tonight, this time with my friends as we all missed the group run last night. Then I am going to go back on plan for a couple of runs before going for 5k again.