Couch to 5K - Run 1 done...

Fantastic reading all your achievements! I did W2R2 today in new trainers & what a difference.
I'm a big girl (20 stone) so my focus is on keeping moving rather than speed or distance. I am wondering about repeating weeks as I suspect some of the jumps in length of time running might be too much for my legs to cope with!

Well done @resipa and @BookShop

Congrats @respisa!! That's brilliant.

chanklybore I reckon that website is being v generous with the average 5k times! Maybe the average includes some of us still being on the Couch part of couch to 5k.

Did W7R2, tried to vary the route so that I had 2 uphills (one steep) and more flat or slightly down. Was waaaay easier.

W8D1 done. Weird run today. The first 15 minutes felt wobbly and out of sync. The music wasn’t quite right and I was slipping lots. Then it all just clicked into place. I finished but had quite a bit in my reserves so I carried on running. I actually ran for just under 50mins and managed 6.8km in all I was out for an hour with the warm up and cool down but even then I think I could have gone on.

My breathing seems to be OK but it’s my muscles I’ve got to work on. The dog loved his run today. Lots more activity than usual.

Ive ordered an Apple Watch because DH reckons it’ll help with the music playing/alerts rather than my phone in an armband.

Keep at it everyone. It’s worth it.

W3 D1 complete in the rain. It was a tiny bit easier than I thought although the last 3 minute run I gave up at 30 seconds before the end. Didn't need my knee brace either.
And new runners ordered today. Can't wait to get them.

Men are generally faster than us because they have bigger lungs and a greater muscle mass (higher muscle to body fat ratio in general too). Plus being taller, on average, they also have longer strides so have to take fewer steps to travel the same distance as us. Younger adults are generally quicker.

C25k is a standardised programme. If you are hitting a 30min 5k at the end of it then you are doing brilliantly!

You’d have reached the 5km at about 35.7 minutes at that pace. That’s really good. I don’t think c25k changes based on sex or age, does it? For example, a 30 minute 5km is a much easier goal for a man than a woman, generally speaking, their averages will be a lot faster.

I found this www.healthline.com/health/exercise-fitness/average-5k-time#by-age-and-sex

Says average 5k for my sex and age is 37.21!

And yes, congratulations @resipsa!

That’s brilliant @resipsa !

That my first goal. Run for 30 mins. Then it’s run 5k. Then run 5k in 30 mins!

Well done you. Brilliant achievement.

I ended up not going for a run yesterday which I’m glad about as my lower legs started twinging a bit late evening, so think I’d been over doing it a little bit, to be fair I’d done 38km of walking or running over the previous few days. Feeling good about heading out later today for w4r2 but it is very wet today.

Yes, I have to log everything too @resipsa. Basically, if I’m not wearing my Fitbit and I haven’t ticked it off the c25k app, it hasn’t happened.

My run is very up and downhill. There's one section I've never run up easily until today.

That made me realise I am getting fitter, even after only 2 weeks.

Ive just started this and done W1 run 2 today must admit when I woke up and saw the rain I nearly gave up but glad I didn't as I enjoyed it despite the rain just hope I can actually keep up and run continuously by the end of it

W7D2 done for me. I loved it. Nobody was out because of the horrid rain. The dog kept running beside me flicking up mud. It was slippery and the rain was getting in my eyes but even so I definitely got the runners high today. Something clicked with my motion and music and it actually felt easy.

I’m the same with making sure all runs are logged. I’d rather go back and do it properly than skip one and feel as though I’ve cheated.

I don’t think the 10km walk is too much alongside the running. Just listen to your body and heed any warnings.

Keep going everyone. It does get easier.

Just completed w5r1, enjoyed it today in the cooler weather, no rain here yet. I've recognised I must have music as it's a major distraction. Just looked at w5r2 and it goes up!!!! Didn't expect that.

I don’t think missing a run makes you a fraud ;)

I went out for week 4, run 1 yesterday. I covered 4K , enjoyed it and felt like I had some left in the tank but it was v.warm. I see a lot of soggy posts. It hasn’t rained here for what seems like weeks. I missed my run on Sunday because I went for a 10km walk instead.

I’m now considering going out for week 4 run 2 this evening. I really want to! But is it too much to do a c25k run on Thursday and Friday, then a 5km walk on Saturday, a 10km walk on Sunday, a c25k run on Monday and then another on Tuesday?!

W2R3 done. Soggy but surprisingly pleasant.

Unhelped by the puddle splash from a passing car 😲

W3R2 done. I was really contemplating abandoning it after the first running block as I just couldn’t get my breathing sorted and I had a stitch and just couldn’t get in rhythm. Thankfully it slotted together for the second block and I felt ok from there on in.

Well done to everyone still hanging on in there

Week 6 run 1 done - it was a very soggy session! I found the shorts runs today really easy after doing the non-stop 20 mins on Sunday :)

Did W7D1 today. It was quite hot and I started with the wrong leggings on but I got through it. A couple of points in it was actually enjoyable and I forgot about how long I had left. I’m feeling mentally stronger too because I finished the last minute running up a steep hill. One thing I have noticed is getting inside my own head makes a difference, it felt at one point like I was running up hill for too long so I just turned around and swapped back. It’s amazing how much easier that made the run. It wasn’t even an uphill but I was psyching myself out of finishing. 🤨

Anyway, I finished then walked for a 5 minute cool down before adding another 3-4 minute jog on the end and cooling off once more. That way I know I can do tomorrow.

I’m going to finish the C25K and then I’ll probably start the C210K but add in rest days. Then I shouldn’t be at an elevated injury risk.

Well I did it! Kind of, I got cramp in both calves simultaneously so had to stop mid way through one of the runs, which was annoying 😫 but I did it nonetheless, and according to my watch I did just over 2km - not sure if that’s average or poor, but it’s 2km more than I would’ve done. Got home, did a 15 minute yoga session (YouTube) to stretch out and relax, then had the best shower of my life.
Not looking forward to Wednesdays run, but I do want to try.

@Baseline2815 you did it! We've got to do this twice more but it doesn't seem too big a step up next week, only 3 minutes walk extra.

Thanks Resipsa, i thought you needed a Garmin or something to use Strava