C25K

Week 6 for me required me to relearn the importance of pace. I think it's easy to get cocky after that 20 minute run, and go out too fast next time. So for me, the W6 return to intervals is about saying "you know you can run now, but remember the importance of starting slow and maintaining pace".

My question is: is it worthwhile listening to the NHS podcast as I run? So far, I have not listened to anything as I cannot be bothered to fiddle around with ear buds etc.

Definitely. Absolutely yes.

Not only is there the motivational factor, you are also reminded how long is left on longer runs, and Laura on the NHS Podcasts gives some great tips on improving your running style throughout the podcasts.

I wear in-ear buds with the wire going up and over my ear. Then phone in a bum bag (along with tissues) around my waist.

www.nhs.uk/Tools/Pages/Couch-to-5K-running-plan.aspx

ChiaraRimini I found the whole of week 6 so much harder than the week before, and lots of people I've spoken too have said the same. I honestly expected that after the big 20 min run going back to the shorter intervals would be a walk in the park. How wrong was I !!!

W6r1 today. It was hard! I did the w5 30 minute run 2 days ago and I think my legs were still tired. I'm trusting the programme and sticking with it, but thought today would be easier than it felt!

I did my first 20mins today-delighted! I use the NHS podcasts with Laura, don't think can use Spotify with that? Delighted to be heading towards the big runs now!

Hi all,

Still going strong. Completed W6R1 yesterday. Planning on doing run 2 tomorrow.

My question is: is it worthwhile listening to the NHS podcast as I run? So far, I have not listened to anything as I cannot be bothered to fiddle around with ear buds etc.

Can I join in? Have done c25k several times before and a few years ago could do 5k in under 30 min (relatively) easily but is harder work this time round. Finished week 4 so this week is week 5 which I know has the 20 min run at the end of it. Not looking forward to that one...

Hi everyone. Just completed w9r1. Can't quite believe I am now able to run for 30minutes continuously. I only covered 4.5k though so when I finish C25k my next goal is to get to 5k in the 30min. After that not sure. Am making notes of the suggestions for podcasts to try.

Hello everyone! Some great achievements by the sounds of it. Well done everyone on getting this far into it.
This that aren't sure about making the leap to the longer runs or thinking about repeating a week I'd say trust the programme. It really does work. My first day I honestly thought I was going to be sick and today I did W7R3 so 25 mins running and I felt I could go further. I am truly enjoying running!!
I am a little worried though as this morning my knee started to hurt but I'm hoping a days rest will help.
I am looking for something that will play behind my music though to continue to 10k and further. I am wanting to build up to run long distances and am currently running around 4.7k so almost there with the 5k.

Luuby86

There are NHS Couch 2 5K plus podcasts, which continue the same structure as C25K. That will keep you running 3 times a week and help improve your pace and stamina:

www.nhs.uk/live-well/exercise/couch-to-5k-plus-running-podcasts/

Also, I cannot rate high enough a company called Audiofuel. The C25K+ podcasts are done in association with Audiofuel, who provide the music with specific beats-per-minute for running to. They do training and coaching podcasts, just like the C25K programe. I get Audiofuel free through my Spotify subscription, but you can buy the podcasts too:

audiofuel.co.uk/product/finder.html

I finished C25K at the end of April. I run every day. At first I tried going it alone, but missed the structure and motivation. So I moved on your the C25K podcasts for a couple of weeks. This weekend I've done Mt first hour-long runs with Audiofuel. It feels amazing!

Luuby, a 2k sounds good to start with. Definitely give it a go and it would probably help you to move on to the 5k easily.

That being said I did my first 5k event yesterday in 34mins! I was due to do my w5r3 but DP and I had signed up for a 5k fun run ages ago and thought we’d give it ago. It was good fun and I found that running with 800 people definitely made me speed up my pace!

Luuby86 Race for Life will be coming up soon and they’re not fast st all plus the added bonus of contributing to a good cause. My local Parkrun has plenty of walkers and jog/walkers so I know I won’t be right at the back
Having said that I found w7r1 awful yesterday. I went out pre-breakfast as normal and I struggled so much . I need someone running slightly ahead so have told DA that’s his job! I did the 25 mins but with 2 20-sec stops . Really don’t want to repeat a week...

Hope it's everybody getting on? I've just finished week 8, can't believe that this time next week I will have finished the whole programme!! I'm starting to look into parkrun type events now, but all of my local ones seem to be quite fast (even the last place people)

There is however a Great Run Local event close by (essentially the same as parkrun) but they offer a 2k and a 5k. I'm thinking I may start there on the 2k route as they seem to have people coming in at around 18 mins which I can easily do.

Anybody else on the final stretch?

Thanks @fate. My phone will do intervals of work ie run 5 mins and then rest ie 2 mins and you can set reps ie x4. It won't do run 5 mins rest 2, then run 6, rest 2. All the work has to be the same. Some plans have different work times. That doesn't sound very clear I know!

Does anyone know of a plan where there are no mixed times in a run. I mean that all the runs on a particular day are 3 mins rather than 3 mins then 5 mins? My watch only does set intervals.

You could create your own. Only I don't think it could work. The principles of teaching you to run 5K are:

• longer times running
• shorter recovery times

So whilst you could forward set running times (all 3 mins, then all 5 mins etc), you also need to factor in walking (recovery) times. These definitely don't want to be as long as you were running for.

You could set 1 minute intervals on your phone, then count how many intervals to suit your plan. For example:

• 3 minute run (3 intervals) with 2 minute walks (2 intervals). Repeat 4 times
• 3 minute run (3 intervals) with 1 minute walks (1 intervals). Repeat 5 times
• 5 minute run (5 intervals) with 2 minute walks (2 intervals). Repeat 3 times
• 5 minute run (5 intervals) with 1 minute walks (1 intervals). Repeat 4 times
• 8 minute run (8 intervals) with 2 minute walks (2 intervals). Repeat 3 times

You can't realistically be doing 5 min run then 5 min walk, 8 min run then 8 min walk etc... the idea is to run as much of the 30 mins as you can, broken with decreasing recovery times between interval runs.

Catching up on the thread - love hearing about everyone's progress.

I've completed W5R3 this morning, was planning to do it yesterday but I had a headache that lasted 2 days (definitely think weather related?? Other people at working saying the same thing) and it cleared this morning as if by magic!

Can't believe it, when I first looked at the programme I though week 5 looked terrifying, yet here we are

Well done everyone! Some brilliant progress!

I did w9r1 tonight and actually enjoyed it for first time in ages! It felt good and not like a mega slog. I can’t believe I’ve actually run 30 mins

Avon I get a headache about 10 minutes in if I’m a bit dehydrated, but it sounds like you are drinking plenty. What about food, do you need to eat a bit more before a run? I’ve been finding my lungs really hurt if there are any hills in my run, it’s reassuring to hear others find that too, hopefully it’ll improve hope your headaches ease too.

Well done everyone! I did W6R3 this morning - first 25 min run. I found it really hard tbh. I stopped twice for about 10 seconds each time so I’m still counting it as a 25 non stop
I drank lots of water after and I wear a running cap but I’ve had a headache all day. Does anyone else get that? If it’s even slightly warm I do struggle with a headache long after my lungs and legs have stopped hurting

@CatNut well done! That's amazing and gives me hope. I have 3 weeks to go still. Can't imagine running for 20 mins yet.

Hi. I'm new and I have a question that's probably already been answered. If so, sorry. Does anyone know of a plan where there are no mixed times in a run. I mean that all the runs on a particular day are 3 mins rather than 3 mins then 5 mins? My watch only does set intervals. I don't use an app as I listen to audio books while running. So it's a pain to have to keep looking at the time esp when I'm trying to zone out of the physical effort! Cheers.

Well done on all these achievements. Whether it's w1 or the first long run in w5 just getting out there makes such a difference, doesn't it?

If you forget to save a run on the app just click to start the run again and let it play while you are doing something else, then save when it's done!

Hello, I did the W5R3 20 mins run this morning.

I tried not to think about it or delay it. I just did it.

It was hard but doable.

Sorry forgot that I'd posted on here a month ago. I'm currently back on week 2 run 1 as I missed some weeks aside was completely mental and then frustratingly did 2 runs and forgot to save them. 😡

Back on it now though. Week 2 run 1 was hard as I'd not run for nearly a week. I've decided I need to check in to this thread every day then I'll have to MAKE time to run.

Feeling very proud of myself (and exhausted) as I did run 1 today! It wasn't actually as horrific as I was worried it might be, but I am rather tired now ;)

Thanks for the podcast thoughts. I did also find one called Boogie Shoes which was what I used today and really enjoyed. Personally, I have to have music to run at all (And need the podcasts so it tells me when to run and when to walk!).

Luuby86 Wow that’s brilliant! You’ll be 5k in 30 mins no probs! Very encouraging too
One v welcome side-effect of running 3X a week for me appears to be a loss of attractive back fat . Suddenly tops that were just too snug are back on which I’m delighted about!

Hi guys. I've just completed W8R1 and can honestly say I thoroughly enjoyed it!! The first half of the 28mins seemed really easy and dare I say it, quite fast! It's the first run of the whole programme where I truly enjoyed myself. Plus we managed to cover 4.26km, so not too far of the 5k. Am really looking forward to the next run