Couch to 5k - any graduates

It was walking home from work the day I got in a long haul flight (having left my car parked off road) that kicked this all off for me.

Do it Ski! You won't regret it if you do.

I had MJ voice too I much preferred him to the others as he was no nonense and I loved it when he said after the 20min run "you are a runner now!" Good luck it's hard squeezing it in when the school hols mess up your rountine. I'm debating whether to get up at 5.45am so I can squeeze in a run before we leave for holidays tom morn never thought I'd be thinking that this time last year!

Little TOE

I also have a big blister in my little tie - not from running but from new shoes I wore today.

I managed to run without it bursting but what do I do now. Is it best to leave it? Will it go away?

Yes absolutely trust the system.

My routine is all in a twist as I have been dropping DC at sports camp this week. So I've only been doing 15 minute running bursts with walking before and after. No chance to play the 30 min Ap tracks.

Tonight I get to do W6R1 and we are back to 5 & 8 minutes jogs. I was thinking it was all 20 min + runs from now on.

Anyway it was lovely to hear MJ's gorgeous voice again.

No one thinks they can do the 20min run but you can do it!! The programme really does work SO much is mental so distract yourself with music or a good podcast or audible book to keep you running or count lamp posts or parked cars or trees just keep saying I can make it to that post or that car it's only a minute and I can run a minute...

I did my first 10k race for life last week having said to a friend last year .."er no I don't DO running.." when she asked me to do 5k with her last year, 9mths after starting the C25K programme I'm still running 5-10k twice a week

I'm so glad I plucked up courage to do this. I managed but found it hard and was very very very slow. Week 5 next. Feel okay but not confident about running for 20 minutes for run 3. However I will trust in the system.

weak!

Hi Boris, sorry to hear about your friend. That sort of thing affects me physically too.

I'm trying to psych myself up to do w4r1. I have just done r3 when I came down with this but I am still a bit week and it has been two weeks since I did anything so I'm dropping back a week.

I want to try and complete w4 before we go on holiday. Actually away for three weeks this year. A special year this time around. We are staying somewhere oceanfront so I am going to consider carrying on and will be packing my running shoes. I am very very shy though so may feel too awkward. I'm still running around my private nature reserve which rarely has people out at the same time as me.

Xx

My routine is a bit out of sorts this week as the DC are off school and I am dropping them at a sports camp.

I'm getting runs in, but the timing means I might not get the podcast runs in this week.

However I did walk 5 minutes and then run the rest of the way to sports camp (though I didn't time it - about 15 min I think), with the kids on their scooters, and my 9yo "coaching" me the whole way. It was brilliant :)

Hi Maureen - I'm using the NHS Couch 2 5 K Ap, and I'm just doing what it tells me: www.nhs.uk/Livewell/c25k/Pages/get-running-with-couch-to-5k.aspx

They also do it by podcasts. There are other c25k aps around out there.

It is a 9 week program - I've pretty much been doing exactly what they tell me to do and it is working very well. I can now run for 20 minutes!! Also I have not had any pain and I don't get too puffed. I had been doing lots of walking for about 6 weeks before I started and I think that was great prep.

I remember from many years ago, being really out of breath and struggling when I tried to run - again I've had none of that - I think I have learnt more about "pacing myself" this time.

Hi, all new to this section! I keep seeing this week 1, week 2 etc pop up, where to I find the website that'll make it all clear?

Me and my mate are just getting into running and achieved our first 1K yesterday, after years of road and hill walking. Feeling inspired and positive, so where do I sign??

I'll be doing W6R1 tomorrow.

P that sounds rotten. I hope you can rest up and feel better.

I thought I was coming down with the flu (again) yesterday. I ached all over and was shivering. My 9yo dd told me "mummy you aren't sick. This is just your body feeling all your sadness" - I had received some very bad news about a friends health 24 hours earlier. And she was right. I feel much better - physically at least - today.

Arghhh I'm too poorly to walk anywhere let alone run. Chest infection. Vvvvv fed up

Boris thank you :) tonight is my last run of week 1 so still very early days. How about you?

zohz Have things settled back down for you?

Fantastic yes it seems so. Welcome. Where are you in the program? X

Oh the 8 min jogs were great. But today W5R3 SPOILER ALERT there was a 20 minute jog. Much surprise. And I was running somewhere different where it was a bit hilly. It was amazing.

Apparently runs are 20 min + from now on!!! Loving it.

I've not run for four days. Been feeling so very tired that it was all I could do to walk my dogs let alone run.

Back to it tomorrow

If it hurts when you run sparkle just stop mid run, hold onto a lamp post & stretch out the shin 30secs then carry on, it really does help release it.

Is this C25K thread? I'm confused and lost

Ski, I always forget to stretch! I'm sure it will help, I need to remember to stretch straight after my runs but I'm always so desperate to return home to sit on the couch.

Thanks Pennina I may give the gel a go if my shin pain continues, it wasn't so bad today but I do find that some days are worse than others.

Boris how did the 8 minute jogs go?

W5R2 tonight. 2 x 8 minute jogs.
Yeah!

It's harder but I can do it. Can wait to run further.

Try holding up your leg behind your bum by the foot to stretch out the shin mid run. That worked for me a few times, as I've got fitter it has gone away.

And yes slowing down abit zohr to steady pace may help you. I regularly run 5-10k now but if I set off to fast it always gets me at the 2k mark my legs feel like lead!

Sparkle I get shin pain - less so with each run, but I get it at the beginning of every run. I focus my thoughts and breath into relaxing my shins - the less tension I hold there the less pain I have - it sounds a bit woo, but it works. I think when we feel pain, tension is a natural occurance. By relaxing the area the pain dissipates.

I did an "off program" run yesterday morning - I was walking to work and then jogged for 10 TEN TEN minutes. Without anyone telling me too. Feels so good.

Pennina when I have had a break, I do tend to go back and do the previous run - but I think it depends how you feel.