C25K

I think I've answered my own question looking at the app in more detail I can now see just 3 runs in W1 so I'll have a rest day tomorrow and swim and use the sauna instead.

W1R2 in the bag 🙌 didn't feel too terrible.. I'm quite enjoying this. Question.. do you run every day? Are you supposed to have a rest day

Its really usual to struggle with W6R1 ThereGoesTheAlarm, so don't beat yourself up about it. In fact if you read back through this thread I'll have said the same loads of times.

It's often a little over confidence causing you to start with a pace too quick. Part of the reasons for going back to split is a reminder that you always have to think about your pacing, even when you're a "proper runner".

Go out nice and slow for R2 - do you have the NHS commentary for your runs? If you do, that's exactly what you'll be told to do. Remember it should be a light you, nothing too fast. Go deliberately slower than you think you need to.

CanIKondo my first 5km non stop run took me 42 minutes but within 3 runs it was under 40 minutes and within a month under 35 minutes.

Just ran W6R1. Really struggled. I don’t understand how I can run 23 mins straight last night and barely managed tonight’s with the walking bits.

Feeling disappointed and a bit flat 😞

Sorry to hear about your knee pain Theregoes. I had knee pain a week or two again and some posters recommended some exercises - including an exercise called clamshells.

Well done whynot for W1R1 and others making good progress. I’m on week five and feel so good about the achievement of getting running.

I tend to listen to upbeat happy Spotify playlists so no real advice but I do find good music helps!

Got these from amazon, very reasonably priced and the sound quality is very good! Oh and they keep my ears warm running on the beach/prom which can be windy!!

Well done whynot 👏🏻 what kind of headphones have you got?

I’m feeling down in the dumps about my knee. It still hurts today.

I did it 🙌 w1d1 complete. Impressed with my new headphones to 😊

Do what Fate says. She knows.

^^I second this

My playlist is getting a bit rusty. Does anyone have any suggestions of interesting podcasts available on Spotify that might see me through the hurdle that is W5? Did run 1 this morning but know I'll need a bit more interesting listening for the longer stretches later in the week.

Everyone is doing so well, well done for getting started whynot

I failed to run yesterday (had PILs for lunch). I ran W2R3 this morning and found it slightly easier. I thought it was because I was running more slowly but the pace on my Fitbit says not. Maybe I was just walking faster in between

Thanks Fate. W9R2 this morning and still finding it hard going especially the first 10 minutes. Will have a look at the C25K plus podcasts. I don't think I'm running 5K yet, but hopefully not too far off. My phone said 5.9 K all in today, but misjudged it slightly so think I end up walking for an extra 3 minutes at the end.
How did you get on today Whynot? Well done for starting - definitely the hardest part for me!
I think I need to start doing something on my non running days. I'm tempted to try Yoga with Adrienne. Has anyone tried it?

Its so great seeing how well every is doing. I repeated W7R3 today - yesterday I ran it on the treadmill and didn't feel great so ran outside today. I find when I'm on the treadmill all I do is watch the time but outside I know where I'm running to so don't think about how long I've been running. Also I've gone back to listening to music rather than trying to find a podcast to distract my brain, put together a playlist of songs I love. I'm actually looking forward to increasing the running time, I'm confident that I'll be doing 5k when I get to the 30 minute runs. Would have not believed it was possible 3 months ago!

Day 1 week 1 for me.. music ready, new fancy headphones.. I'm apprehensive but going to give it my best shot 💪

Week 6 it is then @FateDestiny, thank you for your advice. You are an inspiration

Thanks Fate that makes sense.

Do what Fate says. She knows.

What I have discovered is that I really need to up my speed to help with aerobic fitness...went dancing and 2 consecutive jives nearly killed me :-(

Ho hum...

I would move on to Week 6 @PhannyMcNee. R1 and R2 of week six are both split runs which would be easier than going straight back to the continuous run of W5R3.

does anyone have any suggestion for what next?

Massive well done @CanIKondo!! Have a look at the C25K Plus podcasts that the NHS offer. It follows exactly the same format and is for recent C25K graduates.

I’m unsure as to what the benefit is of going back to alternative running and walking after it. I’m sure there is a reason for it though. Anyone enlighten me?

@ThereGoesTheAlarm I think it is to do with the psychology of the new runner who doesn't think he/she can run. Faced with the first ever continuous run, it's easier to think of it as just one run, it one that you need to do. Them it'll be ok because you can go back to split runs. When you finish W6, it's more like you are psychologically ready to embrace running non-stop all the time because by then you know it wasn't a fluke.

Sounds like a plan - I’ll do that then I think.

I’d just repeat W5R3. If you can do that you’ll be fine surely

Just checking in - finished w5 at the start of last week but haven’t been out since for various reasons.

Back on it tomorrow - not sure whether to repeat w5 or just carry on with w6? Any thoughts?

23 mins I ran tonight. Can’t bloody believe the progress. I could barely finish W1R1 I felt like it was the hardest thing in the world. Persuaded my husband to do it. He started week 2 today because he plays football a bit so he’s a bit fitter than me.

Only slight fly in the ointment is that my right knee is starting to get quite sore 😕

I read an article not long ago about how much harder it is for people carrying a lot of weight to exercise.

I routinely carry my 13kg toddler around on my back, and walking is tough enough (especially stairs!), there's no way I could run with that extra weight (though apparently that would still be a healthy BMI?). So huge respect for anyone who doesn't have the physique of a marathoner!

I’m goong to need good music to power me through w5r3.
Can anyone recommend a good bit interesting Spotify playlist? The one I’ve been using is a bit bland.

Morning everyone
I am still running just not checked in for a while.

My running group has done w4 twice because lots of people were missing over half term. So w5 this week but I did w5r1 yesterday just to see how it was and it was ok.

I’m with you on the hills though jellycatspyjamas. I find them tough. The routes our group runs tend to have hills but I run my other runs on the flat. Our leader suggested, jokingly, that everyone wear a backpack loaded up to the heaviest person’s weight so they could see how much difference it makes and how much fitter you have to be to carry that extra weight around.

I have been doing that @5SecondsFromWilding and @Jellycatspyjamas, and more frequently as the weeks have gone on. I figure I'll work on hills later!

DCs woke me up at 5:50 today, but I've still got an achey back/hips etc, which I think is still virus rather than muscular. Not sure if dosing up and running anyway is a good idea?