C25K

Congratulations Oscha.

What is your plan now? I have been struggling with the consolidation runs.

I GRADUATED!

Hi I’ve just re joined mumsnet I’ve not read the full thread yet. I did the couch to 5k just over four years ago and it really works. It feels hard at times and I still remember that first 20 min run like it was yesterday.

I managed 5k in 33 minutes yesterday and I'm absolutely chuffed with myself! I have my first proper park run on Saturday, really looking forward to it just need to remember to print my bar codes!!
Well done to all joining us/sticking with it! It really does work, even if you feel like you aren't ever going to be able to complete it stick with it.

Anyone else finding it hard to run in this bloody heat?

CatBingo good to hear you’re back on track now

CatNut2017 brilliant!! I’ve got the bug now I think - want to try and trim that time down but for now just really chuffed! Well done

Avon snap!!!! I did my first ParkRun at 36:32. I found it really hard but I am so amazed & proud.

This is proof that C25k works. At Easter I could barely run a minute.

Hi everyone. Just checking back in - I did my first Parkrun in 6 years today after completing C25K a few weeks ago. Just got my time - 36:29 so I’m delighted. Absolutely loved doing it especially everyone cheering people in at the end, such a great feeling Onwards and upwards.

Hi there,

I was one of the earlier posters on this thread when it started but had to stop at week 4 just when I was really getting into it because I damaged the ligaments in my foot. I was wearing ancient trainers that didn't have enough support and I think that's how I did it.

All better now though and getting back into running although I'm going to be careful not to hurt myself again.

So good to see lots of the people who were starting out at the beginning of the thread have now graduated! Well done guys!!

I started at W2 yesterday and it was ok I think. I reckon I could have done the W3 routine but I'm going to be cautious to avoid another injury. Hopefully I can get to the end of it this time!

Oscha, you may be suprised how quickly you ramp up the distance. Audiofuel do a 40 min non-stop run and that should get you to 5k. Then I moved to the 1h Run, but critically that does not mean running solidly for 1h. It means running for 30m (which by this point is easily doable), then walk for 2 mins to bring your heart rate down and control your breathing, then go for another 30 mins (or 20 min if you're aiming for 50 mins total run). I went from a 40 min 5K run to a 90 min 10K run quite quickly because of these in-built walk breaks every 30 min.

Welcome to the club alfagirl73 (and trebleclef101 who I missed saying hello to earlier). I think the pace of progress with C25K is spot on, so it does indeed encourage you to be suprised how much you can manage.

Keep that mind-set into next week, because Week 5 is the Big Week in terms of progress. Especially the 20 minute run of W5R3 - You can do it! You will do it!

Is it okay if I join in this thread?

I'm currently on week 4 of C25k - did my first run of week 4 this morning. It was tough but I just kept going - focused on the next step. I've got the app with Michael Johnson on it. I'm finding it better NOT to put music on because there is the temptation to run to the beat of the music which could be too fast. So I'm just focusing on my pace and breathing when I'm running - keeping it all very steady - and so far it's working for me. I reward myself with a walk with music on at the end of it.

It's not easy but I'm surprising myself at what I'm capable of!

Oh fab, I’ll look that up, thank you! I looked at Runkeeper training plans but they seem to instantly (like, run 2) say ‘now run 8k’ etc, which is a bit intimidating.

I'd suggest the C25K Plus podcasts first. They are done by the same people as the official NHS C25K, as a stepping stone to longer runs.

These ^ podcasts introduce the idea of running to specific BPM, with music at a set tempo. The music is provided by a company called Audiofuel.

After the C25K Plus podcasts, I moved in to Audiofuel coaching podcasts. They are free with a Spotify subscription, or you can buy the training courses individually. I'm doing the 2h Run (which is 30m run, 2m walk, repeated 4 times at specific tempos), which allows you to gradually increase how long you run for. I very quickly got to 10k, it was about 90 minutes into the 2h Run.

Approaching the end of C25K now. There are masses of 10K apps-are they much of a muchness or are there particular ones people would recommend? I can’t yet imagine running without someone telling me what to do!

Welcome trebleclef! I have just completed C25k & need to keep it going.

I still cannot believe how far I have come.

Hello all, can I join you? Just completed week 1 run 1

Feel on a bit of a high, I didn't think I'd make it! Worried my legs will ache tomorrow though. It's the first time I've done more than walk in about 20 years!

It's the last stretch in this video clip (I use this after my runs), so scroll to the end.

m.youtube.com/watch?v=iN3sHkni1gI

I just did 8.1 and I kept going to 30mins, because what’s the difference between 30 and 28 really-I actually cried at the end! I have NEVER run for 30 minutes straight until now.

Thanks for the physio and stretches ideas-I’ll try the one on the wall!

I'm planning on run/walking it, I don't think I'll be at the stage where I'll be able to run the whole thing. Although I've had a few people say it's doable!

I am very impressed at your half marathon - furthest I’ve ever gone is 10K

This morning I did my fastest run yet! My average pace was 7m per km but that was including some walking at the beginning and end. My best km was 6:23 and I'm so pleased!!
I'm now on a 14 week plan to get me ready for my half marathon in October!

Did week 8 run 2 this morning .

Used my Nike plus app to see how far I ran in the 28 minutes and was 4.62km. So there’s potential for a 30 min 5k.

(When I did this in 2012, I discovered I was doing 5k in about 27.5 min during week 8). But I was younger and lighter then).

As Dh is doing 5k in about 30 min then we could maybe run together. Although I seem to run quicker to start with and then get slower whereas he is the other way round. But he’ll provably keep up with me to start with and then just go past me

It's just your body getting used to running Janel85. I went through various niggles, aches and pains in the first few weeks. I just powered through it.

The 5 minute warm up walk and cool down walks at the beginning and end are really important. So don't skip these. And don't amble, they are meant to be brisk walks to get/keep your muscles hot - so walk fast, it's better for your muscles.

Oscha - do you do the stretch where you place your toes high on a wall and heels on the floor and lean into the wall? It's one of my all time fave stretches and great for calves.

My calves seize up if I slow down too quickly at the end of a run, rather than slowly and gradually slowing down over half a km or so.

Goldenbug - trust the program. Just you wait until you get to Week 5 Run 3. You'll think you can't do it. But you will

Hello! I did my first run on week 1 just a few hours ago. It didn’t really go too well I completed it and while it was ok breathing wise (I was a little sweaty and pink faced) the minute I stopped my legs went reeeallly alarmingly tingly and they started aching so badly within the hour. Is this normal? I am quite unfit and carrying about 10lbs more than I should to be a healthy bmi but I am moderately active, I play netball once a week and I walk the kids to and from school everyday as well as a reasonable amount of pottering around the house and runing errands etc. I reckon it would account for a minimum of 8,000 steps a day. I’m feeling a bit perturbed about it. What has prompted me to do c25k is to loose weight but premdominantly to feel healthier. I get a burn in my legs even walking up the stairs, the gp didn’t seem to know why this would be and wasn’t much help when I saw him about this a few months ago. I guess I’m just looking for guidance on how normal it is to be hurting this much after Just day 1!!! Thabsk