c25k week one day one!

Thank you, I will keep going at the same pace.

Apparently only about 10% of C25K graduates are running 5K in 30 mins at the end of week 9, it is really all about getting to the magical point of running for 30 mins and working on pace after.

I'm on week 7 (25 min run) and get to about 3.5K with the warm up and cool down walk included. I'm happy to try and speed up further down the line.

Fiddie, I do a similar distance. You aren’t going too slow. Once you’ve built up to running/jogging for the full 30mins you’ll be covering much more distance. Even if it isn’t quite the full 5k. 5k in 30mins is a good time, it isn’t fast but it is quite brisk for a brand new runner.

That's kind of what I was thinking but it seemed quite a way off 5k in 30 minutes.

@Fiddie I think I do a similar distance. I'm working on the basis that my stamina is improving if not my speed, but I can work on speed later maybe.

I had to put off w4r2 last night as it's so icy here and I had the fear I would fall. I'm at the gym tonight but maybe it'll feel safer tomorrow.

I did wk4 r2 and found it easier than the first one, although I went a bit faster.

I'm worried I'm going too slow, I only did 3.1km in the whole session

So my knees arnt looking too bad, just grazed, but my elbow abd upper arm are a lovely shade of blue. I bought myself some nice new running tights and a vest to make up for it.

Planning on W4R3 tomorrow, if I can drag myself out of bed

Thanks everyone, I'm going to treat myself to some proper running clothes in a couple of weeks.
Did w1r2 this morning, in the snow, which wasn't particularly pleasant, but felt awesome when I got home at 6.45am having already done 4k. Alright, a lot of that was me wheezing my head off, but at least I did it.

Good plan

You aren’t a wazzock. Perhaps try the physio routine a couple of times a day (ideally but once as a minimum if you can’t fit it in more) for a few weeks, along with the ice and anti inflammatories and see how you get on. Then revisit the c25k once the foot has settled?

@Violetroselily hope your knees are better.
@shitwithsugaron hope the pain gets sorted. Well done to everyone with their runs this week.
W4R2 done. It was so cold and icy but it's done and the hot shower after was amazing!!
I've switched to Michael. I felt if I didn't manage a run Sarah would call me petal and hand me a cup of tea and some cake. Michael on the other hand wouldn't be angry but would be disappointed and that would be so much worse.

Here’s a foot pain advice leaflet with physio and care advice

Heel pain can indicate plantar fasciitis (another common runner’s injury). It’s common in people who do other forms of exercise too. The advice for PF is ice (peas in a tea towel is fine) every few hours for about 10-20mins, take ibuprofen (no more than 4 doses in 24hrs) for the inflammation and try gentle stretching of the foot. Gently rolling the sole of your foot over a tennis ball can be helpful.

So it was painful before you started doing the c25k and yesterday’s outing has exacerbated it? Is it like a burning pain when you put your heel down?

What’s up with your foot/heel, shit? It is a skin thing (blister?) or an achy thing? Did you twist or noticeably injure it yesterday? Or something else? W1R1 is pretty gentle, unless you go hell for leather on the ‘run’ sections.

I’d be tempted to redo W1R1 (my app is 6 mins run total for W1R1 and 8mins total for W1R2). If you can’t manage a light jog on the ‘run’ sections, just walk it. Maybe at a faster pace for the ‘run’ sections. If jogging/running feels like too big a step, then walk the programme. Once you’ve done a few weeks of walking 5k 3 times a week at a brisk pace, you should be feeling a bit stronger. It isn’t a race.

Your pace for the ‘run’ should be such that you can breathe and could maintain a chat (or sing along to your music). Perhaps a little less comfortably than if you were sat on your sofa but you shouldn’t be going so hard that you are gasping for breath. People overtake me all the time. I was never a fast runner, even when running 20k+ a week.

Just finished w4r2. Didn’t think I was going to make it after the first 3 min run but I completed the whole thing and by the time I’ve finihsed the 5 min walk at the end I feel great. Well, maybe not great but proud of myself at least.
Was a bit slower today though but I don’t think that matters.

Jo and Michael are good, they motivate me when I'm knackered.

I've done W4R1 today, it was tough but I made it, I also made the mistake of wearing fleece lined leggings in my warm, central heated house so I nearly died of warm.
I have muted Sarah a long time ago, I love her on the TV but I find the coaches irritating and yelling at them to feck off whilst DH is holding conference calls in the next room isn't becoming.

Well done all. I'm v jealous. Desperate to run but can't until knee isn't sore.

I've become a moody grumpy bitch without my runs

Well done everyone on W4