C25K

Just wanted to say thanks to all for a really supportive thread. I was scared of attempting W4R1 today as it seemed such a step up from week3, but came on here yesterday to read through everyone's advice and managed it this morning, so feeling very proud of myself! Just need to lose some weight, sort out my house and be more patient with my kids and I'll be perfect!

W5r1 done with added whining by dd who is incapable of running as slowly as I do!!!

Well done Ali!

I'm a fellow solo runner. My DH has recently completed C25K and now runs his 5k most days. But we absolutely can't run together. At weekends we have you plan our time so we both get chance to go on our runs ("I want to hold first thing in the morning tomorrow, so you'll need to go later").

I don't like having to set my pace according to someone else. Or there is this feeling that I have to 'perform' in some way when running with someone else, that I can't just have an easy run at an enjoyable pace.

By week 7 you are definitely a Proper Runner - no more walk breaks. Just keep your pace low at the start. You'll do it!

Hi All .. I'm happy today !! Started W7R1 last week ... failed miserably !! Was so discouraged. But this morning I'm back from completing it and running through the cool down and then one more minute !! Put on some positive music and just seemed to settle into a nice steady pace ... DP away .. he likes to come with me but I think I'm a solo runner !!!!!

My DH is in the first few weeks post C25K at the minute. He's just running his 5km about 5 times a week. He's said he wants to feel comfortable with his 5km on a few different routes before deciding if he wants to up the distance or not.

Fate I had been so worried about week 5, because I'd got to that point before and not completed, so I knew it was coming again! That, and the following week at 25 minutes were my highlights.

After that, it was relatively easy to add another couple of minutes, then a couple more. So I'd agree, the graduating bit wasn't the fanfare and confetti cannon I expected!

Haven't formalised any plans yet, I've just run my second park run - it's a tough course though so the running isn't fun although it's very friendly.

amy85 - well done, that's awesome!

DropZoneOne - fantastic. It shows some mega diligence to run on holiday, that's amazing.

How are you comparing the feeling on graduating to the feeling of completing the W5R3 20 minute run?

I remember posting to you when you were worried about doing the 20 min run. When I did C25K, the feeling on completing that W5R3 run was more euphoric than graduating W9R3. I think it's because I went into W5 thinking "I'm never going to do this". Whereas by W9 I absolutely knew I was going to do it, so it was just a matter of going through the motions to complete it.

What are your running plans post C25K?

...already slightly blown away by the footstrike! Have never understood how the hell you're meant to land NOT on your heel.

You don't need to do that technique to run, even if unfit. I never did. Laura, the coach on the C25K podcasts, does some great teaching on how to run efficiently through the the C25K programe. She will teach you about rounded foot pavements, head still and not moving up and down, shoulders and chest relaxed and no up/down movement. There are loads of ways.

You'll also be trained through the podcast how to pace. You are constantly being told to slow down. It's all about finding a pace that means you can finish. The main barrier to completing C25K for most people is when they cannot learn to slow their running pace enough.

That and the psychology of it. More than half of being able to run comes down to your mind rather than your physical ability.

So you can "just run". The first week involves eight 1 minute runs, with walk breaks between each run. All you need to remember is:

• Start much slower than you think you should.
• Stay with a slow paced, light jog, through to the end. Your pace will naturally increase with your ability.
• You can do this. You will do it. Make your inner voice positive.

Considering starting but I am quite overweight and completely unfit... Can I really start this???? Am I too unfit? Worried I will injure myself.

Have you gone any further than considering it yet arwenearlythereyet? You can download the podcasts here or the app here

Literally anyone can complete C25K, it's a great program. Depending on how unfit you are (I bet your not as unfit as you imagine) you might want to start with a commitment to walk 5km at least 3 times a week.

Find yourself a route that is about 5km (most phones can track walks using their health apps) and set aside at least 3 days/times that you walk every week. It's easier to stick to if you have a weekly routine. Also try to pick a route that (when ready) you would be happy to run. So not you hilly or busy for example.

Having done zero exercise for 20-odd years, my BMI was 38 when I committed to walking 5km every day. Then my BMI was 35 when I started C25K - that is well into the obese category. Four months from finishing C25K I now run around 50km every week.

I thought I might share my own target sheet (see attached) to show you it is possible, no matter how unfit you think you are. The blue text are my exercise challenges and the green text my exercise achievements.

Do it!

Evening everyone! I've officially graduated C25K ... with a very hot 30 minute run on holiday in Greece. I was slower than ever, and so pleased to reach the end of 30 minutes - I then still had a 10 minute walk back to my hotel because I hadn't got quite as far as I thought I would

Those of you starting out on your journey, you CAN do this. Go slow, but keep going. Tell yourself you CAN run, you CAN finish. And before you know it, you'll be running for longer and finding yourself going further. Good luck and enjoy it!

I think by going really slowly with very small strides...might look bizarre sand feel a bit silly but it makes it so much more doable/enjoyable!!!

Have had a week and a half off, no childcare, but managed to get to the gym today. Was due to do w7r1, and thought I'd just give it a go and if I failed I'd just go back a week next session....but I survived!!! Woohoo!!!

...already slightly blown away by the footstrike! Have never understood how the hell you're meant to land NOT on your heel.

Thanks Petra I am watching it now...

I have to reiterate what fate said - look at the Niko Niko technique...I’m also overweight and under fit and it’s definitely doable!

HI all you amazing c25k runners! Considering starting but I am quite overweight and completely unfit. (I walk an hour twice a week and do Pilates once a week normally but a lingering virus over the summer means I have been totally out of all exercise.)

Can I really start this???? Am I too unfit? Worried I will injure myself.

Week 5 is a really exciting week, enjoy it!

I'm sure the dog will be fine, especially if your pace is low. My dog (cocker spaniel) doesn't start slowing from a 6-7 min per km rate until about 8km in

W4r3 today...almost looking forward to w5...not sure dog is tho!

Yes, thanks for answering my question so clearly Fate , I am actually feeling inspired again.

Thanks fate for the advice and support! It really helps!

Great news PetraDelphiki. Once you realise that your running can be as slow as it needs to be (as long as it's a run and not a walk), it all gets easier.

I must have said it a dozen or more times on this thread - the answer is always to slow down. Everyone of any fitness can do C25K all the way you a 30 minute run, they just need to properly understand that they are supposed to be going as "light" as they need to in their light jog.

Your pace will improve over time, if you want to increase it. But that's not something you need to even think about until after you have graduated and finished C25K.

Holy crap!!! Niko Niko made it feel easy and fun! W4r2 done and I could have kept going!!!! Felt a little bit like “fat girl at the back of the aerobics class” but kept going! And a far better pace for ddog too!!!

How does C25k actually take you fromtimedrunning to running, er,5k?

The purpose of the program is to teach you to run for 30 minutes, not 5K. It's just "Couch to 30 min run" doesn't have the same ring to it.

There are C25K Plus podcasts on the NHS website. There are three, I'd recommend them as your initial post-C25K plan. These introduce the idea of monitoring your pace, running small sections at a faster pace (this is called "interval running") and there is also a coached 35 minute run.

When I graduated C25K I was covering 4km jn the 30m run. With 0.5km during the warm up and cool down walks, I was doing 5K over the whole of the session, but not at running pace. My first 5K all at a running pace took 42 minutes. But my second took under 40 minutes and it took maybe 4 or 5 runs to have a time under 35 minutes.

To make the swap, get an app that will tell you when you have run set distances. The fitbit app for example will tell you (via headphones or speaker) every 0.5km distance covered. Use at the same time as the C25K or C25K+ podcasts so you get a feel for the distances you are covering.

Then when doing your normal run, you may well find your pace/speed naturally improves as you repeat more often - so you'll cover a greater distance when running for the same amount of time.

Then some days maybe you'll feel good about your run and decide to keep going until you get the next distance marker - so run through the cool down.

I am not a social runner. I like the solitude of running alone and so Park Runs are not for me. Many new runners find them motivating though. I had a 5.5K route that I used all the way through C25K, but over time I ran more of it and walked less of it. Now I run 5k in about 30m and walk the last half km as a cool down. Door to door in 35 minutes. I do that every day. Some days adding in longer runs - I did a 10 miles/ 16km run the other week. Or 10k runs a couple of times a week.

You don't have to move to running according to distance. You could aim for a 35m run, then aim for a 40m run. Then aim for a 30+15 minute run (with a 5m walk break after half an hour). Then a 30+30 run with a short walk break. Then a 30+30+15 - you'll probably be around 10km at that point. But focus instead on how long you run for, not how far.

Hello fellow runners. (Never thought I'd hear myself say that!) I'm onto week 7 tomorrow . I really honestly did think I would die if I tried to run for more than a minute 2 months ago.
Can I ask a stupid question? How does C25k actually take you from timed running to running, er, 5k ? I'm aware I'm very slow and going more like 3k max and week 9 doesn't look like it says 'plan a 5k route, now off you go'. So are you C25k graduates all doing Park Run or are you just keeping running your week 9 routes or what?

Welcome to the thread ChinkChink. Great going to start again. I am afraid I can't tell you running has done amazing things to my body. Maybe it has, I certainly know I am fitter and stronger. But mostly I think the 7st of fat I've lost has come from changing my diet. The running is part of being healthy, rather than to lose weight.

My body is amazing though - so it's all good even if I still have wobbly thighs. So will yours be.

myidentitymycrisis, I forgot your post from earlier. This bit:

"I am not a runner... I am on W4 run 3 tomorrow". Well, Week 5 Run 3 is when you become "a runner". That is The Week, the turning point where you go from a novice who is learning to run, to an actual proper runner. That will be you this time next week