C25K

Can I join? I am starting next week! I’ve been swimming for a couple of weeks but I have previously found C25K very effective. My DS is nearly 8 months. I feel I just about have energy and space to begin but I’ll be starting much further back than every before and with 2-3 stone to hopefully lose. Planning to run on a treadmill because I prefer it. Just posted a thread asking for advice on work out clothes.

W7r1 still nowhere near 5k...3k in total...wondering if I should be building up time to get to 5 k or speed?

Oooops !! I've been slacking off a bit since I managed 5k on my good day ! Will go tomorrow and do W7R3 ... then start W8 on Tuesday .. hope everyone is ok xx

CanIKondo last time I did this I was really surprised at how much more I enjoyed the longer runs than the interval weeks!

So a bit of a dodgy week - did W2R1 Monday then had a whole shower of shit thrown at me from different places and couldn't get out Weds, Thurs or Fri. Now on holiday in a caravan in Newquay though so got up early this morning to do W2R2 🤗

Might break all the rules and do W2R3 tomorrow so I can start W3 on Monday! Due to various commitments Tuesday's and Thursday's are really difficult to make time!

Thanks for the encouragement. Planning on doing it tomorrow morning and so will report back. Unfortunately it's a bit hilly where I live, but will try to plan a flattish route. Still feeling nervous , but hope I can do it.

I thought w5r3 would be horrific but actually I missed my stop time and carried on! Go as slowly as you need to and listen to a really good podcast (or take a friend with you)...you can do this!!!

Canikondo you CAN do this! Your body is more than capable of running for 20 minutes, you need to train your mind. Go slowly, keep it steady, plan your route so there's no hills (unless you like hills).

Believe in yourself and enjoy it :)

CanlKondo I did W5r3 this morning. I too wasn't at all sure I could do it but I did by concentrating on a specific point in the distance eg a tree/football post/dog walker and told myself I just needed to do one field at a time. Laura gives you a time check every 5 minutes. The first 5 went sooooo slowly Have to admit towards the end my face was getting so hot I felt like it would explode and I was breathing very loudly. Not sure of the reasoning behind W6r1 going back to 8 minutes running. Can't run again til monday so the gentle build up again is probably a good idea

W5R2 done today. Scared about W5R3. It's seems a big step up to be suddenly running for 20 minutes when the longest I've done so far is 8! And I was struggling 7 minutes in both runs today. Have people been able to manage it ok? I'm jogging in time to the music so think I'm going at about the right speed.

Tentatively popping in to say hello! I have just done my first run/walk today. I'm using the NHS app. I successfully completed C25k a few years ago but was several pounds lighter. Now I am in my 40s, overweight and unfit. I don't want to carry on feeling like a blob, but it is very hard to make myself get out of the door and do it!

W6r1...must remember that my route has a hill in it!!!

W7r2 completed today, over a week since w7r1 tho - struggling to fit in runs now I'm back at work (work in a school)

W5r1 this morning with ds. Still struggling to get the breathing right and found myself breathing at the same rate in the walking as the running.

Well done @PhannyMcNee for making it through the first week. For me that was definitely the hardest but by the end of week 3 I looked forward to doing it even though I was struggling badly with the longer stints.

@daphine2004 I don't go to the local park where most people go as I felt too self conscious in sports gear (even bravissimo struggled to find a sports bra that would fit me and the one I came away with I know is not quite right) so I go to a local playing field the other end of town which backs on to open countryside. I couldn't do it when I tried it back in January and gave up after the first run which ended in tears and was with a group - I was at the back miles behind everyone and told the woman running it I needed a floor to couch programme before I could start C25K. Doing it on my own with a friend I am so much less self conscious. Give it a go and although its hard, it definitely gets easier pretty quickly

Thanks fate

@daphine2004, have you got any quiet paths or off road walks locally? A website called openmaps is great for finding little known paths and walks.

I didn't have the confidence to be seen running when I first started. But I found a local bridal path to run, so I was far less "visible" when learning to run.

Make sure you have the NHS C25K or podcast, from the NHS website. Because there are lots of copies but the official app give the best training and coaching tips to teach you how to most effectively run.

@PetraDelphiki, if you're increasing your speed slightly it's worth mentioning that there are two ways to do that. One is stride length and the other is leg turnover.

If you shift from the niko niko slow run to a more traditional running style one thing that will happen is your stride will automatically lengthen - you stretch your leading leg forward more with each step. That means you won't need to make your leg turnover any faster to cover a longer distance, you can keep your steps-per-minute the same but move further in the same number of steps. It increases your speed without using too much extra energy.

@PhannyMcNee fantastic progress. You'll smash Week 2 I am sure. Trust the program!

daphine I know it’s hard - I constantly feel like the fat girl at the back of the class when I’m running...worst was when I accidentally picked the same time and route as a 10k race!!! But just remember you are doing more than you would by not doing it and it does get easier!

Also borrow a small dog who can’t run very fast and then if anyone does say anything there’s your excuse! Ddog really not impressed if I go much above walking speed...

Hey @PhannyMcNee and @petradelphiki I did go!

I am really struggling to get the confidence to do it.

Going to try again in the morning.

How did you get on Daphine?

Just go for it - honestly! I'm a 44 year old, 16+ stone mum of 4 with all the grace of a hippo. It is easier in the dark but actually I don't care and smile/say hello to everyone I pass and let them judge away

I'm a day late on W1R3 but have just come in from doing it. Dh came with me and jogged alongside - he struggles with alternating the walk/run.

I have found it fab although a little frustrating as I could push myself more I think but I'm sticking with the programme

Week 2 starts Monday

How was it daphine? I did w6r1 today at a slightly faster pace but was still doable...it does get easier I promise!

@fatedestiny I am going to do my first one tomorrow morning. I say this all the time, but really want to.

I have lost my nerve in the past as I used to be so fit and healthy, but after having DD it’s been so hard having the energy and time, plus confidence. Baby steps.

Set out for W7R2.... carried on and did my first 5k !!! Took me 39.29 but I'm proud of myself !!

Wow, well done Alicatz66. Under 40 minutes is a respectable time first your first 5k run, you're right to be proud of yourself.

I have a playlist on spotify on the desktop - presumably I can access it via the phone then. Will get ds to show me how to do it. Thanks for the tip DropZone

eat do you have spotify? I use that, set it going then start the app - the music goes quieter when Laura is talking.

I have mapmyrun as the distance tracker. I was using my fitbit but it stopped tracking accurately just as I hit the longer distances!

I haven't been on in so long!! I graduated C25K on 5th June and today I ran 10 Miles which is 16.1km! I've got my half marathon in 3.5 weeks and am now feeling ready for it and looking forward to it!
It's so good to still see this going and more people taking it up. C25K is such a good programme to follow to get you up and running I could not recommend it highly enough 😊

Set out for W7R2.... carried on and did my first 5k !!! Took me 39.29 but I'm proud of myself !!