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

I've just done W2R1. Have to admit to walking a couple of times during the runs - I think it was because I was on a hill. Ho hum, I still got out and did it. Will try again for W2R2 and see how I go on home turf.

mine the one i have found is called 'bridge to 10k'. the first week, you run for 10 minutes and then walk for 1 minute and repeat this 4 times so you are doing 40 minutes of running which suits me. I might try this from this week .

Thanks spooky, I'll have a look for that programme. I like having an actual programme to follow. Well done on your park run, I don't know if I'm brave enough yet ! You did really well. Its great to have a time so you can compete against yourself next time. There's one near enough to me on a Saturday morning so I'll put it in my list of things to accomplish this year.

mine congratulations there is a 5k to 10k programme which looks ok and I am tempted to try it. It goes back to running and walking for a few weeks but it is long running intervals with one very short walking interval from memory.

I did my very first parkrun yesterday...it was scary all these experienced, serious runners and then me and my group! I came 230th put of 277 which I don't think was too bad. I actually enjoyed the atmosphere and if you want to consolidate your 5k running, I would definitely recommend going to a parkrun.

Wahoo! Did my final run yesterday never in a million years thought I'd be able to run 5 minutes not to mind 35!

OK folks, so what's next? I'll happily do this 3 times a week but I've enjoyed the challenge he of having something to aim for so I was thinking, just thinking, that maybe I'd like to aim for 10k. Is there a programme like c25k for getting to 10k?

Ed I wrote a massive post for you but my phone has given up on me it seems. You're on the right track but the c25k follows a tried and tested pattern to stop you getting demotivated or injured. I'd start it now. You can run w1 and 2 in together but you won't need to. In 6 weeks you'll be running 20 mins. In the race for life it's busy and so you have to go a but slower and sometimes walk. Honestly you could get to week 6 and then run the 5k if you wanted to or run and walk a bit. We do the race for life that way as we always have kids with us! Go for it- amaze yourself!

Afaik, you can walk the Race for Life, so why not just start C25K, see how far you get, and just enjoy doing what you can in RfL?

Welcome to the thread, btw.

Hi,

I'm not sure this is the place for me.

I got bullied into doing the 5km race for life at the end of July(6 weeks away)

I had planned to have a go at the C25K schedule (I entered with 12 weeks to go) but I fell down the stairs and badly sprained my ankle so had to delay starting training and I think C25K is 9 weeks?

I am seriously unfit and can't manage more than a few seconds "running". I started out doing some brisk walks and 2 weeks ago started to put some "run" intervals in. I was using lamp posts to "measure" against as I find it easier to be able to see where I can stop running in the distance. So I was walking 2 lampost gaps and running 1 for a total of 3.5-4km. It was taking just over 40mins.

this week I have been trying to walk:run in a 1:1 ratio but it is still very short stretches. I've not managed to keep that up all the way round and tend to revert back to 2:1 for the second half (after a hill which kills me).

I know its not strictly C25K but any advice or guidance would be good.

Welcome avianz! Can't link as I'm on the app but Google NHS couch to 5k and you should find it. W stands for Week and R for Run so W7R2 means the 2nd run of week 7 of the plan. It will make more sense when you look at the plan. Good luck!

Hello everyone and well done for running in the heat!!!
Havent posted for a few weeks but now doing wk 7. In the beginning I was panicking about running 3 mins and now doing 25 mins and really enjoying it!!! and im getting a little quicker

mousey well done on weight lose ive managed to lose 6lbs since starting the running but its my shape that's changed the most!!!

w2r2 done! so much better than yesterday. Only thing holding me back was a fly going in my eye and a thousand slugs everywhere I was slaloming about the path to avoid them

Hi, can anyone send me a wee link explaining this (and the acronyms? :D)

Would like to join in!

But is it as good as Tim Minchin's Prejudice?

"Only a ginger can call a ginger, "ginger""

I never knew chameleon circuit is a Doctor Who band too. Will have to check it out. Still not ginger sounds like a good song.

Watto I think that's a good idea. I've been lurking on this thread for a long time, and am currently due to do w7r3 today. But I tried w7 a couple of weeks ago and failed miserably, came home and burst into tears. I then repeated w6 to make sure I was comfortable with doing such a long run again.

It knocked my confidence, but I thought about it and realised a) I hadn't had any breakfast and I was running at 11am so probably didn't have enough energy b) it was hot and c) it was bank holiday weekend and the lanes were really busy, so I had to keep much more of an eye out for traffic which threw me. A couple of times since I have run at 6am after eating half a banana. I've found it much easier (although am still dreading the steps up to weeks 8 and 9!). Good luck!

Thanks for the words of encouragement. It's just occurred to me that my lack of energy yesterday might be down to the low carb diet I started this week. I'll have to have a quick slice of toast before my run tomorrow!

Glad I am not so thick- its a dr who band (sorry that's probably insulting) - completely fantastic! I came across someone wearing a t shirt of theirs at a festival and I was beyond embarrassing! Charlie McDonnell put out a trailer for a film and it was fantastic but I'm not sure if it was a spoof or ever made. Anyway I'm off topic but glad I still have an inkling at my old age!!!

It's both. We like the band too, Chez Circuit. DD loves belting out Still Not Ginger in the car. I really should sleep - W1R3 tomorrow. Eeeek!

stillearnin chameleon circuit is a reference from Doctor Who. I thought it was and when I said I liked the name and she said it made her miss her home planet, which is a reference to my nn also Doctor Who related it did mean that. Clear as mud right

Hi everyone. dizzy get you with your striding out!! Fantastic stuff! To those a bit new -yes, really just trust it because i don't know anyone who hasn't been able to do it (except injuries). It's hot eh? My plan is to maintain 3x 30 mins pw for the summer then build it up. But there is no shade at all on my route so I'm planning an alternative. Chameleon - is that the band? Or am I being thick??

Watto please don't worry about it or let it put you off. I remember my first run that I just couldn't finish in week nine I felt like giving the whole thing up and was really cross with myself. I finished the programme about seven weeks ago and still get the odd run that I just can't finish. I accept it now and just go out again the next time. It's annoying when there seems to be no obvious reason and it made me cross with myself, it just happens sometimes.

watto don't stress about it. one thing I have learnt whilst doing this is that you will get bad runs every now and again but you just need to forget it and your next run will be fine easy to say as I still beat myself up after a bad run

Not a good run today . W8R1. First time I have had to take an unscheduled walk break since I started the programme all those weeks ago. I got to about two-thirds of the way through and just had no energy at all.

well I never got my wish for rain and only managed 2 of the 90 second runs. Hopefully next time will be easier

Well done mousey that is a great weight loss!!
I am hoping to get my 1 stone loss from slimming world tonight it is taking a while!

Well I am on week 4 can't believe that the 3 minute runs are actually feeling easier!!
I done w4r1 on Monday which was hard I managed the 1st 5 minute run but the second one only 3 min 40 but today's run I managed both of them glad I had my sister with me to do it tho and I left her in charge of the phone so I couldn't look at how long I had left running!
I'm feeling loads fitter in everday life which is fab.