New year C25K. Anyone care to join me?

Oh no captain. How did you injure yourself? Hope you are better now.

Brilliant! Poor lamb :(

My w5r2 didn't go to plan yesterday as we ended up rescuing a lamb that had got stuck in a fence!

Eugh rain

I have w4r3 today, couldn't get out during the week.
Will have coffee and go I think.

Hi all and welcome to the new runners. Great to see everyone doing so well.

Done w5r2 today

W2R2 done! Mostly uneventful, except the Sainsburys delivery van that tried to run me over - this is the first run I've done during the day so it was daylight, I was on the path, and my running outfit is a ridiculously bright colour!

Downloaded the RunDouble app - its perfect have fast forwarded the runs I have already done so i m now at 9/27.
Due to a sudden desperate need for the toilet I had to cut short the session from the 2nd 3minute run to get home PDQ - jogging made the issue much worse so needed to walk the rest, so may do another session tomorrow instead of a rest day.

I'm on w5r2 tomorrow. Two 8 Mon runs with a 5 mins walking break I think. I'm looking forward to it! I think the reason the arch of my foot was hurting was because I was running in really thick mud and was bending my foot to grip my shoe if that makes sense? It's been sunny the last few days so hopefully the ground is less muddy tomorrow morning!

W9R3 done! Can't quite believe it, it was tough but I did it. I don't worry so much about distance or speed, as long as I get the 30 mins of exercise done! I probably should push myself harder but I don't want to risk being put off altogether.

Well done bazing, lego & lola, it is great that you're getting out there. I struggled with motivation but took it slowly.

Not sure what is next, probably will try to stick to at least two runs a week, may be just 25 mins to be honest, if I'm going to stick at it for the long-term. Good luck all ...

I did week 2 run 1 today! It was hard; I have no idea how I managed to get through it.

I'm using the RunDouble app which you can use your own music with as well. I've somehow managed to set my phone up so that when I plug in my running headphones it starts automatically.

Popping back to say thank you so much all! Did W3 R2 today and slowed myself and managed it! Think I just needed permission to run slow if that makes sense. Am concentrating on my breathing and footfalls so I don't end up with shin splints again

Well done all you keeping it up and thanks for being my inspiration to keep this up!

Well done everyone, so much progress on here! I do think the title couch to 5k was a little misleading as mine only built me up to running constantly for 30 minutes, which for several weeks was much less than 5k... I genuinely didn't think I would ever manage to complete 5k but I got there in the end with only a few tears and trauma! I've even been doing weekly parkruns and managed to complete in 30.45 last week so I am going to bow out now and start my 10K training- eek!
Good luck everyone- for those looking for an app you can play music through I can recommend zen labs. I prefer audio books on audible as they distract me more than music

Just finished W1R3. In the gym again as I went straight after work & it was already starting to get dark. Still no migraines... woop woop! Well done to everyone making really great progress.

What I'm struggling with most, TBH, is actually finding time to fit runs in. I work f/t & DD is in reception year. DH has mobility issues. I think when it gets a bit lighter in the mornings I'll get up early to run, hopefully I'll be sleeping better by then too.

Can I join please? I've just done week 5 run 1.

Looking through week 5 and on the 3rd run, it's 20 Min run with no walking?! why such a big jump? Week 6 goes back to walk breaks again.

I find I don't get out of breath but one of my legs keeps going a bit numb and the arch of that foot hurts. So frustrating as I'm doing so well otherwise.

I only run on Mondays and Fridays as I do a HIIT class on Wednesdays.

Hey sycamore hows your foot doing? Hope you're managing to stay active?
Totally agree, pace yourself bazinga. I am a total plodder. Jo Whiley who is my podcast coach advises that if someone could see your head over a high fence, they shouldnt be able to tell if you're running or walking! Not a bobbity head challenge! I plod. I set a slow pace, manage my breathing (this is key) and plod on! Its still running (technically!)
GottaGet As for music and the app-I've given in! Am on android and tried music and app but the music just plays over the app so I cant hear it. So i run in silence and try not to jump in fright when Jo speaks

W9R2 done! One more to go ...

I'm also really slow, embarrassingly so ... but I don't mind, I'm not trying to win any races, just trying to get a bit healthier! Good luck all, something is better than nothing :)

I did the couch 2 5k in November. I have a poster at home that says
"Slow Runners Make Fast Runners Look Good.....You're Welcome!"

I haven't used it myself but the 5k101.com app says you can use your own music with its iPhone app. It is a slightly more challenging programme than some as it does 8 weeks rather than 9, so the earlier weeks may be a little steeper.

Bazinga - it sounds to me like you are running too fast. Even if you feel you are slow, I'd suggest you go determinedly slower the next time. That may in fact be barely above walking pace, depending on your fitness level, but even at a reduced pace, the very act of running, lifting both feet off the ground at once, challenges your fitness and raises heart rate. The goal of C25K is endurance, not speed, so choose a pace that means you can finish each run.

No embarrassment that yiu might not be as fast as you would like to think, or that others are quicker than you, or that you aren't a "real" runner. You are and by getting out there, you're doing great.

A good breathing technique for endurance pace is inhale through the nostrils, exhale through the mouth. This forces you to keep your speed manageable

If really struggling, revert to the final run of the previous week. But either way, stick with it!

Hello......hope nobody minds if i join this thread.
I am on W3 and did R1 today, so pleased with myself as seriously overweight (also doing Slimming world so totally on board with improving health and weight) but I have managed to do each round ok so far.
I am using the One You couch to 5K app, but cannot get it to work with music on my iPhone - are there any other apps that lets you put your own music to it?

Thanks Evil. I decided to Girl Up and do W3 I managed the first 90secs but died after 2mins of the first 3min run. Stopped for a 30sec breather then carried on but have to admit to having a sit down break halfway through the podcast I did manage the whole of the last 3min run without stopping though but feel like I failed on the whole 😭 Anyone else feel like they're just not made for running?? Am having a bad day and trying to keep up some enthusiasm, you all sound so capable! Xx