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

Herbaceous I used to make sure I had to run on a flat / downhill the first time I did c25k. Now I run / stagger up hills.

I've just done my first week 3 (not like all you 'proper' runners!). I never thought I'd even manage running for three minutes at once, but I did it! Twice! Even though my lungs were about to collapse. I do tweak the route so my prolonged periods of running are downhill or flat, which I suppose is cheating, but I find any incline just buggers me totally.

Hi everyone. I've just got back from my first run since joining this thread. I went with DH who is what I call a "proper" runner! I managed 4.3km! Admittedly going very slowly, but I'm chuffed to bits! The trick now will be to manage another run this week, as I really don't like running, yet!

And well done anja that's a great time too

• now they're older

Really must proof read first

I'm glad I noticed! 20 mins x 4 would make me cry too!!!

I'm going to start it in a few weeks too, I want to get comfortable with my 5ks first, although my Jantastic target for February is to run 6k, I'm so ambitious so I'm going to have to do that this month.

Has anyone else found people quite negative when it comes to running? I've heard lots of comments about how it knackers your joints how it ages you how people wished they'd never done it due to pain now their older etc, etc....

Dharma I nearly cried when I read your first message 4 x 10 minute runs is definitely do able. Run 35 / 40 minutes at a time anyway all be it very slowly. Was going to keep with my current runs for time being just to get my body used to it more.

If anyone needs encouragement, today is the day with inspirational weather if you're in the East. The weather was perfect if a bit cold at 7.30. Sunny and really still. Saw at least 3 other runners, don't usually at that time, but right now we're in the lead up to the half marathon. As soon as that's over I'll have roads back to myself in the early mornings and late nights .

Managed my first 5k in ages, after taking a detour to get off the roads and run through the park, that turned out to be a shortcut and I had to add side streets and extra loops till the beep told me I had completed my target . Took just over 30mins, included two short walking spells because my decrepid mp3 player was playing up.

Aghhh run for 10 not 20 x 4 - sorry!!!

If it were me Hallelouja I'd probably stick with 5k for another few weeks then start the next app to get me to 10k. I've got the Zen Labs one downloaded and waiting, the first week of 10k training is run for 20 minutes walk for one x 4.

Thanks Anja that's what I did in the end once I'd found the edit button, I've asked for a Garmin for my birthday in September if I'm still running so hopefully won't have the same problem.

Good luck Gritted

Good luck gritted.

Managed to do 5k this afternoon. As that was supposed to be last night's run think I will go out tomorrow too.

Question. Have got a 10k at the start of June. Not sure if I should stick with 5k for now and start increasing in a month or to start increasing sooner rather than later. Have been running 5k for about a month and usually run it ok.

Weather permitted, I'm starting again this week after 6 months off!
I'm going to start at the beginning again and see how it goes.

Dharma yay well done! You know what you achieved though. Do you download the data at all? Then you can probably snip the tail off your run trajectory? To confirm the proper time...

I am so cross, ran my quickest yet and then couldn't turn my phone on (cracked screen makes keypad a bit hit and miss) so couldn't turn off mapmyrun. So apparently it took me 48 minutes to run 5.2k today when in actual fact it took me 33.05

I wear Ron Hill Tracksters - they are great. Not as clingy as leggings but still much lighter than jogging bottoms.

On top I wear a Helly Hansen base layer then my goretex cycling jacket over the top of that (usually take the latter off).

Thank you both for the reassurance! I will be brave and wear the leggings next time. It's good to hear that people are running 5k regularly - am very impressed by everyone's achievements and hope to finish the programme and keep running too.

Oryx - I do wear 'leggings', full length in the winter and knee length in the summer. I would go with whatever you feel most comfortable. I get annoyed with bunching fabric now, and even ditched the baggy cotton T-shirt for something more 'fitness-wear'. I did feel self-conscious, still do when I see people I know (argh cringe-time!!) but really agree with addicted's sentiment above.

Re pace: I managed to work up to under 30mins for my 5k but have no real idea how long it took as I only got my GPS watch much later. I've never gone over the 5k podcasts though I do go out for longer runs up to 7k when i feel good and have the time. I can really recommend the book I mentioned above - 'no need for speed' by John Bingham. Run for yourself and resist measuring yourself against others, and if you run further I would expect the pace to slow. Doing 5k+ and sticking with it is a great achievement in itself.

Oryx I tend to wear a reasonable long top to cover my wobbly tummy.
But frankly, I couldn't care less what I look like. If the other people are runners, they won't be bothered, and if they not running, well, your doing so much more than them, what does their opinion count?

I graduated several months ago, but am still not at 5km in 30 min pace. I'm doing the 5k+ NHS podcasts, but still seem to be at 7m/km pace. Is that really slow?

Thanks, anja1cam - that's reassuring to know. You've done amazingly well with your weight loss and fitness. Happy birthday for tomorrow!

I wanted to ask what might be an odd question. I've just bought some running tights/leggings, but chickened out of wearing them this morning for fear of inadvertently revealing more than the dog-walkers in the park might wish to see. So I went with my normal tracky bottoms. Do any of you wear them and do you wear shorts over them or does that look daft?

Oryx I still don't think of myself as a runner... Also I ran the'last' podcasts for weeks and weeks, gradually improving my pace and eventually changing the music... Only then did I feel confident enough to join a public race, which incidentally was sport relief last time round.

Written off this week but definitely going out tomorrow, my 44th birthday . I would not have believed had you told me the future on my 40th!! Since then I lost two stones extra weight I had been carrying all my adult life, then started the running. Now my doctor actually praises my blood pressure, and my weight is sort of stable ! And under normal circumstances I run 15k a week at a passable pace.

As I said before, if a un-sporty person like me can do it then anyone can!

Hi - can I join you all? I've been working my way through the podcasts with the Getrunning app and have just done W6R1.

It was hard to run in the wind today and, weirdly, I found this one more of a struggle that W5R3, even though the runs were shorter.

I'm loving it, but don't feel like a runner yet - still heavy of leg and very slow of pace! I'm finding all your comments and insights inspirational, though, and they are definitely helping me stick with the programme.

My goal is to do a 5k parkrun once I get to the end of week 9, but I'm a bit nervous about it as our parkrun course is rather hilly.

Was going to go for a run last nighy but wind was hideous. I love my Friday night runs . Hopefully I can get out later.