C25K

I started recently. Can I join you all here?

Week 1 was hard.
Week 2 was easier.
Week 3 was tough.
Week 4? I could only barely manage the 3 minute runs in week 3, but I gave it a go. And...I did it! Slowly, but I did it. I'm well chuffed with myself and it seems the programme knows what I'm capable of better than I do myself.
It also looks like it's helping the weight come off too.

Quick trip to a physio might sort it out. And they'll prob give you tips to keep it stretched in future.

One of my calves hurts SO much at the moment-I’ve been desperately trying to stretch it out but I just can’t seem to! Any advice?!

But I do strength training on 2 of the rest days.

I am the same as Pebblespony. No stretching. Just walking.

I read somewhere that the only warm up required for running was just running.

I don't stretch at all, before or after. I used to and was always stiff the next day. I started walking 10 mins before and 10 after and I'm never sore now.

Just completed w8r3 and have my first (ever) 30 minute run tomorrow, I can’t actually wait and never in my 44 years thought I’d ever say such a thing.
I’ve completed all my runs on a treadmill and am very comfortable at 9kmph - 9.3kmph so I’m hoping that when I venture outside I will be able to complete a 5k in less than 35 minutes.
I’ve already downloaded to c210k app which you can start at the 5k stage, but I’m not sure if I want to try and improve my 5k speed first or just move straight onto training for the 10K.

Thanks Pink. I’ll try that. And hopefully it’s just my body getting used to moving again.

@Hideandgo are you warming up really well before the runs and then also warming down after? Actual stretches (and dynamic stretches) as well as the 5 minute warm up walk?

I felt fine for the first few and then on W2R2 my knees hurt after the run quite a bit. I powered through for the next run and they eased up into the run but the next day were agony. I then physically couldn't run even if I'd wanted to, at most I could hobble.

It took 2 weeks of resting (and yoga) and now I'm able to run again. After speaking to a few runners I realised I just wasn't warming up anywhere near enough. I now spend s good 15-20 minutes stretching before I start the warm up walk and so far, so good.

I’m only on w3r2 but I can really feel it in my knees. Is this a big issue (sort yet if this has been discussed earlier in the thread). I’m wondering as long as I don’t overdo it, will my joints strengthen up or will I just get increasing problems? I can run the course now with just mild discomfort but am wondering how far I should push it.

W6 R1 this morning. Was so much harder than I thought it would be after completing W5. Bit disheartening really. I completed all the runs, though was raging when my headphone ran out of battery at the end of the 2nd run. I really need the distraction of my podcasts!

I had done really well and reached week 9, then it got hot and I can't run when it's hot! I really struggle to get my breath and feel like I'm going to burst. I'm going to try running early morning on the weekend, and if it's still no good I'll go in the treadmill at the gym.

Week 9 run 2 completed. Barely made it to 4km. C25k is definitely a misnomer in my case.

Not sure how fast I'm running yet, will have to use Strava to work it out - but then everyone will see how boring I am with my route selecting

Lol just noticed W7R7...err no (that would definitely destroy my knees!) run 2 more like!

Haven't been out for a week and I'm really missing it! I'm going later on today hopefully and going to try to run to a pace of 6:40 per km.
I was going to do a park run this Saturday but DH is working and I don't think anyone can have my DS so hopefully next weekend! Well done to all those that are still going, it feels amazing when you get to the end of it, I'm now planning different runs around where I live to get a bit of variety

I did week 5 run 3 yesterday and like others felt really emotional when I finished. I was on a treadmill which is cheating a bit, but I was also on holiday so I think I get bonus points for that. I managed 2.5k in the 20 mins, so will need to work on upping my speed, but the feeling of achievement was incredible. Almost lookkng forward to my next run which for me is something I never thought would happen.

Started c25k again after a fortnight of rest for my sore knee. I'd got to W7R7 but have gone back to W6R1, felt a bit of a twinge after the second interval but kept going slowly, then when I got home rolled a frozen bottle of water along the back of the knee and under my foot (recommended by another mum). Felt perfectly fine all day, yay! Hoping to carry on now with 2 days rest between each run and see how it all goes.

So pleased to be getting back into it, I was starting to really miss my morning runs. Hoping to graduate soon and join Park Run!

I experimented today with mapping out a 4.25k route before running then set my stopwatch going. According to that I did 4.25k in 31 mins - sounds a bit fast for me, but I’m sticking to it!

Thank you, I feel better!

If you couldn't finish a run then you were going too fast

Yup, thank you fate I have just discovered this!

I did W6R3 with dh at the weekend. Even though I didn't think I was running fast, he said I was. I slowed right down and managed the whole run It was very useful having him there.

Now this week I am going to repeat Week 6 again before moving on.

miranda well done, that's fantastic!

If you move on to the C25K Plus podcasts after you finish C25K, that is the first time the training programe starts encouraging you to run to a set pace.

C25K is to get you running for 30 minutes. After finishing is when you can start thinking about getting fast and running for longer.

It is about being able to run for 30 min. For some people that’s 5k and for most people it isn’t. Is a slight pity it was called couch to 5k rather than couch to 30 minutes.

Did week 7 run 3 this morning. Would quite like to just sit for a bit now but start work at 8am (I work from home so not too bad)

Very supportive of your friend, Osha! (not).

Think of this - regardless of how your speed compares to other people's you are giving your body a good workout. That workout would be the same as someone who was faster and running with the same amount of effort. Added to this if your strides are smaller you might even be doing more steps and expending more effort so getting a better workout!

Hi @Oscha, I agree with you. It is just 30 minutes. All the podcasts/ forums focus on the time, not the distance.