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

feliciahardy just spotted your post, well done on the morning run! It sets you up for the day. That's what I usually do, just this week I don't have to, because we've got 'babysitters' for the holidays. But I find it really convenient as I don't have to schedule in an hour elsewhere, so I still do it on the day s when I don't have to get to work. At the moment I'm just a wimp, avoiding the cold if I can! In the summer you may find yourself running early mornings or late nights to avoid the heat! (Mornings are much better for that)

thanks for the encouragement im going to wait a couple of weeks before signing up but I think I'll do it. I ran just just under 4 miles tonight running 10 walking one so I think I could do it accepting that ibwill walk quite a bit. The last 10 min run was very hard tonight, didn't have much more in the tank!

Yay, well done Kasterborous, you're a runner

kasterborous wow that's brilliant! 25 mins is massive. It's nice to see you progress bit by bit. I can report that I am experiencing the same. Even though I have reached my 5k (and no massive ambition to increase that much), I am actually getting faster imperceptive ly. Not exactly sure how I achieved the 29 mins today, but I've seen my times and speed creep up week by week. And the funny thing is that I didn't even feel particularly good running (because I was obviously going'to fast'), and felt like I was really slow and struggling. But looking at my watch told me otherwise...When I restarted in Jan I was probably on W7 level or so, and struggled to do the 25min, at first in three and then in two stretches until I conquered my mind and went back to running non stop. Now I just have to make sure that I do run three times a week. Have signed up to the next charity run to keep me motivated.

I've just done W7r1 and I got all the way round the block that I run round. About 2.5 miles. I didn't find it easy but I really feel my stamina has improved a lot, I found I could dig in and keep going. It feels wonderful to me that I'm capable of it. Yes it might be a while before I can do the 5K but six and a half weeks ago I wasn't running at all, so just being able to keep going for 25mins feels massive to me.

spooky yes it does work! I completed my first c25k set in the summer / autumn 2011, having been a totally non-sporty person all my life. I do/did cycle to work and walk a lot but that was it. Never set foot in a gym yet. I completed the plan in a bit over the allocated 9 weeks because of holidays and confidence but I did it, and I am still running now, admittedly
with winter breaks. Restarted late Jan, and am getting back to my old speed now, today did 5k in 29minutes, jay! Really I should just keep going for 30mins regardless of distance but today I was just too tired, had really been pushing.

Talking of runs, I think I'm going to enter a colour run for action for children. It's 5k but I am pretty certain I'll have my dd with me so I won't be running. My mum has offered to walk with dd while I run with friends but I know my dd will love having paint thrown at her and I won't be able to resist being with her! It'll be my 41st birthday and I was too poorly to celebrate last year so I'm really looking forward to it!

SadEyedLady I feel a bit like that too, did w8r1 on Sunday and it was tough. But I did it. I'm planning to get through w8 and w9 then keep doing w9 until it feels a bit easier. I think I probably have a moderately fast pace, which is making it harder for myself. Last run I was averaging 8.9k/hr including the 5 minutes warm up walk and 5 mins cool down walk. I have quite a fast natural walking pace so I have to run a bit faster than that or I feel very silly!

So week 8 done and my second parkrun too. Managed to only walk once and even felt ok at the end.

I am now contemplating a 10k run too Finnlaggan though mine wouldn't be until October. I think I just want something to work towards once I know I can do 5k (now there is a sentence I NEVER thought I would be saying!).

SadEyedLady re the first 5-10mins being really hard, someone on here (think it was Morrigu?) posted a link to an explanation that the first bit of running is when your body is 'going lactic' and so that can feel really hard - I think it was to do with your body working extra hard to get enough oxygen to supply muscles which suddenly need it. After the first spurt everything gets into balance and that's the 'in the zone' feeling that you mention. Anyhow I cling to the explanation that even top athletes get that feeling - think that would be the only thing that any top athlete has in common with my running though!
Not sure there is an explanation for the last bit being hard - think that's the mental strength bit, pitting mind over body. I feel like I have an inner argument with myself at that stage which goes like this:
..OMG I am going to die right now
.........No, I know I can do this,
..But my legs are so heavy,
........Yes, but think of how good you will feel after,

...But today I have been so busy/eaten bad food/felt a twinge in my knee,
........Yes, but think of that bikini .....

Oh, and I find if I plan the last bit to be near traffic the prospect of being seen by people, and on one occasion a fire engine full of firemen, keeps me going as I don't want to lose face and stop then.

Yes Kaster, week 5 finished now. A few have said the Week 6 runs have been hard after finishing the 20 min run. My main thought on looking at run 1 is, 'but I don't want to stop after 5 minutes, I can do 20!', but I have no doubt my legs probably won't be able to do a straight 20 in a couple of days

In fact I'll be surprised if I can move my legs tomorrow morning!

Dropped out of the thread a bit but I am just about to start week 9 tonight ! Can't quite believe I've made it this far, with no breaks or repetition of weeks. My problem is that I seem to be finding it just so HARD! Is that normal? On my 28-min runs the first five minutes is hell - my legs ache, my breathing is ragged, I feel like crying. Once I get to about 10 mins I'm kind of 'in the zone', and I have about 10 mins when I'm bobbing along, listening to tunes and getting on with it, but when I reach about 20 mins+ I go back to hurting and generally finding it a real struggle (and feel like crying again!). I like the idea of running, I'm pleased when I've completed it, but I really wish I enjoyed the process a bit more. Will that come with time? Maybe my Aldi ergonomic running socks will make all the difference

FeliciaHardy it feels good to do it. Is that week 5 you have just finished? If so I found the first two runs of week 6 hard especially after managing 20 mins of running. If you find that is the case don't be disheartened as the last run of week six is fine.

stillearnin you'll have to plan your route better! It does feel good to do it, especially when Laura tells you, you are a runner now.

I finally did it! 20 minute run done!!

I didn't get back out after my run last monday as haven't been too well and was worried that with kids being off school I wouldn't find the time.

I decided to get up early and go for a run before DH went to work, had a drink of water, got dressed and set off.

As usual the first 5 minutes were hard but next 5 minutes were fine, except when I started to think my get running app had stopped as seemed to take forever to get to half way. However after the halfway point I really started to struggle, thought I would only make the 15 min mark but then it all started to feel much easier and I ended up running the last 5 minutes the fastest (which was still very slow lol).

MapMyRun says I did the 20 minutes over 2.43k which shows how slow I am but I'll focus on speed once I can do 30mins.

For the first time in weeks I didn't finish with a stitch either, the only thing I did different was having a drink of water 5-10 mins before going out. Usually I run after taking kids to school and have a drink before I take them, which can be a whole hour before I run. I never eat in the morning as I'm never hungry then.

kastor it was great!! 25 mins. I could have done without the last 5 being uphill!

fin I went into a slowish 10k almost straight from finishing the 5k. I was fitter then but I don't think you'll end up walking most of it. You do have 6 weeks. Also you'll never know unless you do it!

Fin have you run 10k before in the past? If so it might not be such a mad idea. I can do 4.5 miles now and have a 10k in 2 months. I think I could maybe do 10k now if I was so inclined but am going to take it slowly.

Not very helpful, sorry.

So there is a 10k race in 6 weeks which I'm thinking of signing up to. Is this madness given that I've not even finished the 5k plan? I'm happy to walk some of it.

I've done up to week 7 of the c25k plan.

I have an old faithful 10k programme and did the first run of week 9 of that programme last night which was 10min run then walk 1 min(increased this to 3 min walk) then 20run then walk then 10 min run.
It was hard but I managed it and covered just under 4 miles, course was pretty flat.

Is this a mad idea? I'm worried I'd end up walking most of a 10k which defeats the purpose of doing it really!

Sorry just realised u have decent trainers!

Tinkywinkyshandbag--- buy a decent pair of trainers. That's should massively help regarding your shin splints worth the money if you plan in sticking to it. I used to get the same when I went to gym.

Hi stillearnin infection is a little bit better. I just covered myself in emollient before I went out! I think you have been like me and found the first two runs of week 6 hard. This was the easiest of the week by far.

I think the first two runs of week six are a clever ploy to make you think that it's actually easier to keep running, so when you have to you are relieved and keep going.

I think you will be fine tomorrow. Just think about being called a runner at the end.

Spooky it works- really - just do it!! Good luck

Hi spookyskeleton I've just finished week six which was a 25 minute run. When I started six weeks ago I thought there was no way I would ever manage it but you do.

There are lots of people on this thread who have finished it, worth reading the thread for some inspiration.

Soon you'll be looking back thinking three minutes, that was easy!

From my experience it works, I want to do it now, I'm determined.

Oh Kaster well done - with your infection too! (any improvement?) so that's when Laura says that. I'm feeling a bit more encouraged by your success. Plus I may have worked out a flatish route! I'm hoping to get out when the peak traffic dies down tomorrow.

I have just started this with a local voluntary group...am just in week 2. Has been reasonably easy so far but can see that it is going to ramp up fairly quickly -3 minute run next week??

Just looking for reassurance that it works and that for a very resistant runner like myself, I will be running for half an hour in 7 weeks

teawomen I did have aching legs for the first week. But after that they were fine. So if your legs are a bit achy tomorrow don't be disheartened.