Couch to 5K - Run 1 done...

Thanks @TryingToBeBold . I think I’m on track for a 5k by the end of the course.

To be fair, I’m on a treadmill so the pace is pre-set. I do use the incline on 2% to try to recreate road running as far as possible but I try really hard not to fiddle with the speed once I’m going. If I’m struggling, I just try to power on. It’s much harder to do that outdoors, you really have to motivate yourself whereas the tread just makes you do it (or you fall off!). On the flip side, if you’re having a good one you naturally speed up a bit on the road but you have to consciously press the button on the treadmill, not a huge chore but you do become more aware of the change in pace than you would doing it naturally outdoors and that can throw your head off. It is much easier to pace the whole run on the treadmill though, you don’t go off too quickly at the beginning, you can either keep a regular speed all the way through or increase gradually as you go. Physically it is much easier on a treadmill but mentally I would say it is harder because you don’t have the multitude distractions and other things to think about (even with tv or music/podcasts).

I completed week 6 run 2 today so ai think that's the last of the intervals now and just blocks of running from here on, starting with 25 mins on run 3.

I'm nit good with running in the heat and my face turns a nice shade of tomato in even the coolest temperatures so I ha e been going out first thing, around 7.15 am when it's cool and there aren't many people around. I also do t have time to think about it too much as it's up, dressed and straight out.

@JonHamm

We had the same pace on that run (week 3) but I definitely covered less distance on the 25 min run so well done to you. Great improvement!

7/3 complete, 25 mins running with no breaks. 4.3km (incl warm up/down). So that’s Week 7 done. 3 runs to go. My app goes to w8r3 and then starts a 10K programme from w9 onwards.

Felt good today. Hot but good. Energy was high and my feet & breathing had the right rhythm.

@TryingToBeBold, not so much moisture but I found chewing gum used to really help me regulate my breathing. I run on a treadmill (gentler on an old knee injury) and so can pretty much run in whatever I want! In this heat I’m running in short running shorts and my sports bra. When I ran outside in hot temps, I’d go out early or late to avoid peaks and run in shorts and a light wicking vest.

@imamearcat, w3d1 I covered 2.89km (incl warm/cool).

Did my first run today since completing the programme last week. I was determined to actually do a 5k and I did it! It took me 40mins and I am so proud of myself!

@imamearcat Don't push at this point. You don't want an injury. You'll have to push yourself from the end of W5 onwards - give yourself these first few weeks to prepare.

@GuyFawkesDay I made 3.89km in 30 mins with a couple of breathers so we are definitely on track together!

For helping with the heat.. what is everyone wearing? It's short shorts and a vest for me now and a baseball cap to keep the sun out.
Has anyone tried running with chewing gum. The moisture really helps me.

W7R1 done this morning and it was a complete fail!! I was so hot and started to get cramps over half way through. Ended up aborting at about 20 minutes!

I’ll try again during the week but thinking of maybe taking 2 rest days as my legs feel quite tired

W6R3 done. Boiling.

3.88km in 30 minutes. 8min/km. Much slower on first bit as it's uphill for the first stretch, then I turn round and it's all downhill!!

25 minutes running. I cheated and had a quick walk at the turnaround because I thought I was going to vomit!!

How is everyone feeling running in this heat? I really wanted to try and get to 5k today but just not sure I'll be able to when it's so bloody hot! I could wait til evening but my prime running time is now! If I wait till tonight I just won't be arsed to go I'm sure. I do have a treadmill in a cooler garage but it gets a bit boring.

@imamearcat I've just had a look at my app and my Week 3 Run 1 was 2.89km including warm up and cool down.

Keep to a comfortable pace.. and if you can push yourself at the end go for it. It's all about not stopping. If you push yourself at the start you may not have the energy to get to the end.

I ladies, I'm just beginning (just done week 3, day one this morning).

Can you give me any tips? I'm not overweight but a bit on the flabby side. I was really good at XC running as a teenager but those days are long gone!

I'm really enjoying it so far. Normally I would try and run a few k none stop, nearly die, then give up but I think this method is more enjoyable!

What kind of distance were you covering in the early days?

Is it better to push yourself (within reason) or keep to a comfortable pace?

And my KMs pace per KM were all within 2-5 seconds of each other so consistent beyond belief!

^^ I'm only meant to be bloody running 25 mins.
Was scared for today. But it felt wonderful!

W7R3 complete.

I've completely gone off piste though! I partly punished myself last week running for 30 mins rather than 25. Couple of moments walking in there Haha. Just under 4k.

So run 3 I was determined to go further. First it was 25 mins.. then finish the song.. then 30.. then ooh 4k. 32 mins.
I want to finish week 9on 5k not 30 mins. (Great if its both but 5k is my target not high 3km).

Arghh first fail! W8r3 went too fast, got to ten
Minutes and just couldn't control my breathing. I knew I was going fast but I couldn't reign it in. So angry at myself. Can't get restarted now but will try before I get home.

tryingtobebold’ I think that is good advice - let’s get to 5K then see what happens.

I completed w1r3 today so aiming to do w2r1 on monday. It was much tougher today as it was warmer and I'm struggling with a sore neck.
Still got it done and felt great for doing it.
Might try and change my route in w3, I live in between 2 big hills so would like somewhere flatter for a change.

Just make sure you don't run into the horse like Rachel

I don't have any tips for pace but there are running meditation apps- would one of those help?

I'd take it as a continuous run if I were you, experienced runners need to stop all the time for various reasons.

Went out today for week 8 run 1. Didn’t go yesterday as planned because I was having running races in the park with the DC instead (they beat me on sprints but don’t have any stamina!).

Today I took music out with me for the first time, and I don’t think it helped with my aim of slowing down. I covered 4.63km in 32 minutes (extended the 28 mins down the long hill at the end) but I don’t think it counts as a continuous run as I had to stop dead twice because of stiles with people on them and/or social distancing on narrow paths. I’m knackered, my knees hurt and my fingers swelled up uncomfortably. Why can’t I slow down? I really try to go steady but I am struggling towards the end of the run massively just to keep going and my pace is all over the place (6.14min/km in the second km compared to 8.12min/km in the fourth then 6.33min/km in the 5th down the big hill. That’s not a nice steady pace like Laura keeps telling me, I feel like I’m doing the Phoebe from Friends run and my legs are going too fast for my body

Thanks tits, sorry your ankle is playing up too. I've rested it lots today and out and ankle support on. I'm really enjoying it too (think that might have something to do with it being the only alone time I'm getting during lockdown!) and I really want to keep progressing with it.

@ChanklyBore honestly I've just modified my route so there is a lovely down hill half way (used to be near the end). No harm if that's what helps.
Get to 5k and then start adding in different challenges. No rush for it just yet.

Sorry to read about the ankle, tits. I would probably suggest taking it easy for a while, fitness won’t just disappear with a couple of extra rest days, but you could make it worse. Bloody frustrating though.

My average pace is getting slower, by design, as I think I was going too fast for me, around 7min/km - I just can’t resist trying to beat my previous times and thinking out routes with long downhills. I’m not sure I’m cut out for this! I’ve been feeling it in my burning knees and struggling to complete the distances, so I’m trying to rein myself in.

@GuyFawkesDay
My average page the other day was 7mins42 per km so I'd say you are doing just perfect!

Hi @cornflakecrispie my ankle was tender after the same run last Saturday. I managed to do week 6 run1 on Monday but had to resort to walking during the second half of run 2 on Wednesday.

I have been resting it since because I don't want to do more harm than good. I am going to go back to week 5 run 1 on Monday I think and see how that feels. It's bloody annoying (especially as I have been enjoying this so much) but I will just need to see how it goes.

I have been taking ibuprofen, elevating when sitting and generally being less active