Couch to 5K - Run 1 done...

So true, @ChanklyBore & @Baseline2815. I used to run and knackered my left knee overdoing it on the road. It took ages to recover with loads of rest and physio and it still niggles if I do too much. Hope you’re back on form ASAP, @ChanklyBore.

Words of wisdom, @ChanklyBore. I am so tempted to skip the rest days, but then I remember the year I spent recovering from a running-related injury... and I rest.

I was a fool last week because I decided to map out a proper 5k course and try to get round it as quickly as possible. Reader, I was only on week2 run3. Why did I do that? Because I was finding week one and two easy. And I wasn’t trying to run the 5km, exactly, I was just seeing how fast I could manage it. I also for some reason mapped out a route that crosses the A road out of my village and into open (hilly) countryside - so my 3.4km half hour plods round the local park on flat paved routes became 5km of 20+ stiles, herds of cows, rocky bridleways and crossing streams. And hills. Lots of hills. I clearly don’t have enough patience for the slow burn! I completed my 5k course in 42.5 minutes.

Of course I came home puffing and I don’t think the red faded out of my face for an hour. And yes, I hurt my knees doing it, because I am a fool. So they have been burning for days.

That was Saturday and I am boringly back to being a sensible plodder , week 3run 1 was completed yesterday. Knees still burning.

So to anyone tempted to blast their way out of the programme - just don’t.

W1R3 done.

My playlist (from last year's c25k attempt too!) I find Dare (Gorillaz) is a good warm up/cool down walk pace.

I like Bloc Party, Bombay bicycle club, Calvin Harris, then chuck in some old school Outkast, Green Day, Killers and a little bit of 90s dance to mix it up. Showing my age 🙈

I hate uphill. My circular route runs entirely uphill (half fairly gradual, half more noticeable), with one sharpish downhill. Obviously I.could run it in the opposite direction to make it easier, but that feels like cheating!

I find the most tedious part of this is changing my playlist all the time! I'm on a cheesy disco week right now: From Paris to Berlin and I Feel Love are a good pace.

W6R1 finished. I did it yesterday and repeated it today because I was feeling tired, had a rubbish nights sleep.
The last 5 minutes run felt very hard, especially since it's uphill but I did finish very slowly.
Any recommendations for a bouncy playlist?

I think it feels like a step up each week. It seems daunting but then it becomes manageable. I've been following the routine religiously, no skipping rest days or runs and my stamina seems to be building with it. I'm sure I'll hit a wall at some point, only week 4, but someone said earlier it's all in the head rather than the body and that seems very true.

So glad I found this as I've just started (W2R2 tomorrow!) and could do with some motivation to keep going. I've never been into running though I've tried a couple of times but I need something to see me through lockdown and I'm hoping it will help me get fit for other sports when things ease off. I've been finding it OK so far apart from achey thighs while I'm running . From reading this, it sounds as though things step up in wk 4 though.

I've realised I must have been shuffling along.

I've done 2 runs with no DOMS unlike previous attempts but I've been focusing on bring upright, lifting my knees and opening my stride but keeping same cadence. It feelseasier. I'm not so puffed out.

Hope week 2 feels so much fun.

Week 4 run 1 done, was nervous but loved it. Breathing was steady all the way round, kept thinking these aren't my lungs!! Also gained distance, went from 2.78km to 3.78km!!! My running must be faster than walking

@resipsa absolutely! total game changer! it helped me with so much!

when i'm riding - remembering to breathe when cantering or jumping - better results!

when doing yoga or pilates - better results

running - better results!

amazing

I worked out that I wasn’t stretching either after running.

Or breathing (sometimes not at all!)

Helps a lot!!!

I’l give those calf stretches a go, thanks. I’m fine post run, it’s during that’s the issue. A few deep breaths help, I suppose it’s getting more oxygen to the muscle but I’m sure the stretches will warm me up a bit too. Cheers

Absolutely @JonHammIsMyJamm

Have you tried standing on the bottom step in your house, toes on step and heels off. And bringing heels to the floor and then up. Helps me stretch calf’s for riding.

There are some you tube yoga stretching videos which I find helpful, it might be worth trying those @JonHammIsMyJamm

Just finished W6R1. Not too bad - felt at the end like I could have gone a bit further. Not, ya know, much further! How this plan intends for me to run 25mins by Saturday, I've no idea.
JonHamm does stretching help your calves at all? It did mine.

The world to yourself, @ememem84

w2r2 done

It was ok. I do find I’m getting achy calves though, which is annoying.

My morning sky. Lovely and peaceful

Week two run three just done. Wahooo. It’s taken me longer than I wanted to get to this point. But I’m here.

Week three on Thursday!!!

I also fell off the thread a bit so congrats to everyone whos still running!

Was just searching for a C25K thread and yay I found it! Just finished week 3 run 1 and am definitely seeing an improvement. The 3 minute runs were hard but manageable and I did manage to keep going the whole time. It’s starting to feel really good and perks me up in the mornings.

The one thing I am kinda struggling with though is that on days that I run I am then a tired slug the rest of the day and don’t have the energy for much else. May need to start eating more.

Absolutely fantastic @HappyLemonSadLemon especially in this glorious weather. Must keep this up for the mental health

Early morning running is amazing isn't it. Love it.