C25K

Just back from w6r1. Yes, it’s true what everyone says - surpringly hard. I was so pleased with myself having done the 20 mins last week.
Just signed up for a Santa Dash after I’ve finished. I’m going to get sponsored as it’s so unlike me, I think I may raise a reasonable amount of money from my friends’ and family's disbelieve

Good morning. Just on here for a bit of motivation as heading out to do my first post C25K run. Getting out the door and the first 10 minutes aren't getting any easier! Well done everyone who is sticking to it.

Morning! Scooted the school run then did W2R1 back via the prom.. what a way to start the day.

W7R1 this morning. First time I’ve ever run in daylight. Not sure i am a morning runner if I’m honest. For the first 15 minutes I struggled so much I nearly sacked it and went home!

Managed to get out and do W6R3 tonight and actually managed to "run" (excruciatingly slowly!) for a whole 25 mins.

I've booked a babysitter to run with the local club (W8R1 - I'm going to have to skip a week!) and have a plan where I might be able to run between end of work and after school pickup another evening. And then I should be able to fit at least two runs in at he weekend so that week 9 might be a bit more convincing!

And then I guess I need a new plan?!

Well done theregoes and whynot ... everyone on the C25K journey now will be done / almost be done by the New Year and New Year resolutions! Imagine what we can do next year!

Been out again this morning and repeated W1R3. Looking forward to pushing myself further in W2 💪

Well done when 👏🏻 I did W6R3 last night and cannot believe it. I won’t lie, it was a long 25 mins but a few weeks ago I couldn’t run for 25 seconds.

I ran W5R3 today... 20 minutes! Feeling very pleased with myself! Sarah Milligan on the NHS app said she knew I could do it - and she was right!

Sadly that's not an option here! And none of the local gyms have crèche facilities.

If I can find a second hand running buggy I can run with the smallest one on my day off.

During the school holidays I have been known to utilise the IKEA free creche facility to enable me to get an hours run in.

It's not at all really what the creche is there for but it helps that I live 5 minutes from an IKEA and that my best mate works in the creche. It's a useful "magic wand" when I'm desperate to find time without the children to do my run.

Really interesting and helpful stuff @FATEdestiny, thanks.

I've mitched off for a week and a half 😳 but very conscious that if I didn't get back on it I never would. So I've just popped out to do W6R2.

DH is away this week so it's unlikely I'll get out again, but if I do I need to be magically ready for week 8 by Tuesday!

Not entirely sure how I'll manage this. I don't think I can fit it into my 40 minute lunch breaks with time to change either side. Anyone with a magic wand, please let me know!

That’s really helpful Fate thank you. Not remotely fit or sporty so I’ll be keeping the warm up walk for now!

8.43 per kilometreis a really decent pace for C25K ThereGoesTheAlarm. It really isn't about pace though, just how long you can run for non-stop.

Are you generally fit and do sports? If so, a runner will often have their first kilometre or two as a "warm up". So go straight into running but accept that the pace of your first 10 minutes or so will be slower than once you "get into your stride". So running is the warm up, if you see what I mean.

But there is definate value in easing your muscles into strenuous exercise, which is why the warm up is good. But if you're fit and healthy enough then your muscles can go straight into a jog. Just know that you're pace is going to be lower.

For an experienced runner, the main purpose of a warm up (be it a warm up walk, jog or run) before a main run is so that you are ready to run fast from the moment you start your proper run. So it's for those chasing fast paces and personal best times.

From your last post I see you are interested in your pace and time/distance (even though you don't need to be) so it might be better for you to keep the warm up. Why not make it a slow jog or very fast walk to get your heart rate up, so you don't get cold or feel it's wasting your time? Then you'll run better once the "proper run" starts.

But the bottom line is that the warm up is less important than the cool down (Which is never recommend you skip). But skipping the warm up might make the initial 10 mins if your run feel harder work and be a slower pace

Yeah I’m not particularly bothered about pace I was just curious as to what others are getting. I use MapMyRun and NikeRun Club.

I hate the warm up walk it always feels like a waste of time and it’s so cold! Make myself do it though. I did W6R3 tonight and am still in complete amazement that I managed to run for that long.

W8R2 finished for me - I ran after work instead of early morning which was busier traffic wise. There are no footpaths for most of my run so I'm being very mindful of cars - a few months ago I would have been too self conscious to run at the busier time of day but it's fine now - I feel so good afterwards.
theregoesthealarm I have read that the c25k is more about managing the time running rather than the speed/distance. I use strava trackmyrun as well and have noticed that my average pace is getting quicker as the runs go by.
I'm thinking of dropping or reducing the 5 min warm-up walk, I do active stretching before the run and passive stretches after, and 5 minutes feels like such a long time.has anyone else cut the warm-up walk down?

W1R3 done💪 legs hurt a little now ... which I assume is normal. Plan to do an extra run this weekend.

@LacyMorgan the link takes me no where.. blank. People don't click on it because it may well be a spam. Admin?

Also can I ask what kind of pace you’re all getting? I feel like I must be really really slow. Tonight my average pace was 8.43 per kilometre (and according to Nike Run Club 14’03 per mile) is that awful?

W6R2 tonight. After the fiasco of R1 I must admit I felt like I’d lost my mojo and I had to drag myself back out. But I’m really glad I did. It was a good run. Broke 4k as well.

I am missing my club run tonight 😖. I have various excuses but I need to get back on it next week.

PetraDelphiki knackered is good, you're supposed to be knackered after exercise!

whynot93, you can run every day if you want to. It won't do any harm and the recommendation is 30 minutes if cardio 5 times a week for a healthy heart. So if you didn't have other forms of exercise then running more frequently might be a good idea.

Just ensure you follow the advise on the NHS commentary for good form and running style, so you don't risk injury.

For what it's worth I run every day and have done since I started C25K back when my BMI was over 35. But if you prefer other sports or maybe strength and weight training, then that's fine either instead of or as well as running if that suits you better.

Its 3 runs in each week to allow you to recover!

I just redid w6r2 but with more oomph...knackwred now