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

I'm the same and always have a nosey at the future weeks to see what's ahead of me.

Was out doing W2R1 last night and then did a run tonight. I'm only on week 2 though so not proper runs like some of you. I'm finding the runs pretty easy I have to say. Really enjoying it and it's like I'm forgetting I'm running? Have been sticking to a route that just has one small incline, the rest is neither up nor down so going to challenge myself on a good incline for the third one of this week Monday.

I am running later today. Haven't been out since Tuesday as DH was away and I have been working / out with friends. Might do a short run though.

I haven't been out since Wednesday, I thought I'd give my shins a break and did Jillian's Ripped in 30, today I feel like I've been run over by a bus! Not sure I could run if my life depended on it, she's broken me

I'm going to head out tomorrow though I thnk, it will depend on the level of hangover as we are out tonight.

SadEyedLady I hope you got/get out today! It was gorgeous and sunny this morning (bit chilly), but that didn't stop my calves from really aching again, it's the lowest part where they connect to the ankles - really technical terminology here! My fault for leaving it since Tuesday, it's really hard to fit the runs into half term...
About listening ahead, I'm not sure now if I did or not, probably both. Agree about not wanting surprises. It's Weeks 5 and 6 where each run is different. And believe me W5R3 is going to be the one you are really proud about, and no ducking out of that one! But up to then, if you feel the need to linger a bit longer in a week, I'm sure I did most of the time. That makes the whole plan longer than 8 weeks but unless you have a deadline when you want/need to be able to do your 5k/30mins then I would progress at my own pace!
I just found a printed summary here: www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx
Oh and after the end I ran "with Laura" on week 8 for ages and ages until I was so thoroughly sick of the cheesy music that I finally switched to something else! But I could see how gradually I was improving, getting further and further in the same time, eventually hitting my 5k in 30mins. I also got a GPS watch by then which allows me to keep tabs on time and distance (and pace, laps and speed and everything else that I don't particularly need )

I'm feeling a bit better about week four now I've had a break, actually looking forward to it, especially as it seems to be sunny now . But yes, anja1cam, I should probably stop listening ahead (I only do it once I've finished all the runs for that week) I suppose I just want to avoid any nasty surprises!

I ran with DH once, when I asked him to slow a bit, he ran backwards. If I could've caught him I'd have pushed him over that said he did make me a minute quicker than usual.

sadeyelady try not to listen to the tracks ahead of time. Because, if you have followed and completed the plan up to that point properly, you really really will be able to do it physically. But of course your head plays a role too. So if you're already fretting ahead of time about two 5min runs, it's going to be harder. Being presented with it on the day you just have to get on with it. And you will! I can't recall exactly where the first longer run comes in, but you will see that you can do it! You just drop the walking and run the same total time/distance as before. You heart and legs can do it, your head just hasnto catch up And the feeling of achievement when you do is the best in in the world!
So I would stop pre-listening and see how you go.

dizzyday I wish I could get my dh to join in, he really needs it! And well done on the time too.

I found wk3 a bigger jump than wk4.

DD and I re-ran W1 again tonight and dragged DH out with us!

We went slightly (30m!) father but did it in a minute less than Tuesday.

My legs felt a bit like lead tonight but for the first half we were running into an icy headwind so that may have been why

I do for work cinnamon not massive heels though, will flats help?

Pleased to have finished my week 3 runs, only now I've just listened to what I'm going to have to do for week 4 on Saturday I'm feeling a bit freaked out! 2x3 mins and 2x5 mins sounds like a lot! I've been looking forward to doing more actual running, but it does seem like a big step up...

herbaceous well done and stick with it. I seem to recall that week 3 definitely took me longer than a week, maybe I stuck with it for two till I was comfortable to move on. As for inclines, I agree wholeheartedly! You really notice even the smallest ones. My 'autopilot' route is a loop that is half a gentle slope and I can choose whether I have the long slope down at the end or the long slope up at the start depending on how I feel on the day.
For proper inclines I think you're supposed to keep up your rhythm, but shorten your stride so the effort is steady but pace of course will slow.

I'm in week 7 having started in October! In November, I was hit by mastitis, then baby was poorly and shared it, and it was New Year before I felt ready to get back on track and repeated week 3 again as it was a substantial break. Got a glitch of another round of mastitis this weekwhich puts paid to a hazy notion of moving to week 8 this week and getting to week 9 for my birthday next week. It's a bit of a rut stage for me, I needed to go back to week 6 and rest my muscles last week rather than ploughing on. Much of the last 12 months has been dominated by SPD, so I'm erring on the side if caution with regard to injury. 6 months ago I was struggling to walk home from the local shops, and I've never been able to run before, so getting to the 25 mins stage is a massive achievement for me.

Herb I use a roller in pilates. They are painful but ace.

Well done everyone, I love reading that people are starting c25k all the time, it's just fab!

I'm managing 5k 3/4 times a week, only thing is my shins hurt, they feel bruised and occasionally get a stabbing pain through one. I've looked at shin splints online and tbh where they say the pain occurs isn't where mine hurt, mine is more the bone down the front (where the skin is the thinnest) and the mid to top bit, any ideas what it could be and how to treat?

Did week 3 run 2 yesterday, and found the second three-minute run really tough. I was practically going backwards by the end of it! Had mis-calculated my route, though, and had a tiny incline, which really takes it out of me.

Finding my knees hurting afterwards, which the trainer shop lady said was probably muscle weakness/tightness. Apparently we all need foam rollers for unknotting our muscles...

Well done on finishing the nine weeks Cadi

I'm the same StartWhereYouStand and have signed up to my local parkrun for when I can finally accomplish the 5k well. May be a few months off yet.

Just finished week one and although it's meant to be three a week I'm going to sneaky in a fourth on Friday while the kids are away and I get the time. Found it quite hard going today even though I found the last two easy enough. Think I was pushing myself faster as it was during the day along a main route .

Can I join too? I'm due to do w3r3 this evening, and have surprised myself with how much I enjoy it! I look forward to the runs, and can't wait till I can tackle the later weeks. Must be those endorphins .

I started off with the NHS app, but couldn't take their music, so I changed to the Get Running version and now I can use Spotify at the same time - much better.

I'm pleased also that I haven't found it painful at all - I stretch after each run and have kept to a slow pace, so hopefully that has helped. My knees are a bit dodgy though, and I'm worried that my £15 Avia running shoes may not cut it for the later weeks, so I expect I will upgrade to a decent brand.

It's really encouraging to see people here who have finished it, hopefully that will be me soon!

Hi all - can I join in pls?

I started c25k 2 wks ago and just did w2r2 yesterday and I am turning into a running evangelist! I know it is early days but I have totally HATED running for the last 40yrs - built for comfort not for speed, me. But I have the NHS app on my ipod and it is fab. Keeps me going when I would definitely have given up (agree that music is bad though!).

So I am mapping my runs (walks) with mapmyrun and it says I am doing 6k in about 40mins. My aim is to be able to join my local parkrun - so I want to get to actually running most of the 5k before I brave something so public!

Much respect to those of you getting up early to go out. I try to go on my own twice and take my kids with me once at wkend. They are great motivators ("come on slowcoach") but I was delayed getting out the door becuase they had an argument about who would have my 'cool' running headphones!

Anyway it is very inspiring to hear other people's progress and good that I can chat with other like-minded new 'runners' instead of boring my friends senseless

We went with a W1 run as although there are more "runs" they are shorter. We did really well and I didnt feel towards the end of each minute that I was wishing it over - if that makes sense - and in fact on the last run I actually felt like I was running and not just shuffling along! Maybe its my new trainers

DizzyDay just start again, don't worry too much which week to go with. See how you feel. Maybe one W1, and if that's okay move up gently to W2 etc? I remember being stuck in week three at some point because I went away for a few days and didn't feel comfortable moving on too soon and was worried about doing damage if I pushed to hard I have to add here that my hip joints ached for weeks and weeks at the beginning, not a problem I've had since, even if I've not run for a few months.