Couch to 5K - Run 1 done...

@RonBurgundyspanpipe how well do you feel? I judge it based on that really, but take it easy while I'm out and don't expect to beat any records! I suffer with lots of side effects though, some are helped by exercise but some made worse so have to judge it by how I feel at the time. I have learned to make sure I stay well hydrated, not just after the run but before as well, as this seems to help. It's actually a good rule in general but even more important during my period.

I did last period RonBurgundyspanpipe I wore a mooncup and a pad in case of any leaking (which there wasn't), but listen to your body - if you are not feeling up to it, then have a rest day :)

Anyone run during heavy days of period? I'm on day 2 which should be a run day but feeling too heavy and sluggish.

Massive well done to you all good trainers and stretching most important .

Knee brace has arrived! Went on a 3 mile dog walk yesterday and not a twinge or a pain. So that's me starting again on Monday!

Ah this thread had made me so happy Well done @resipsa and everyone else. I did this and over about 5 years worked my way up to a half marathon. That first run was the turning point. Keep going!!

I’m so happy to have found this thread, I don’t know how many times I’ve started C25K and never finished it. I’ve just completed week 2 today and am determined to get to 5k this time.

My only issue is I’m really struggling with pains in my calves which is why I’m actually away at the moment!! Feels like a constant cramp but has been hurting since about 11pm and it happened two days ago too when I did my last run, anyone else get really pad calf pains?

Absolutely go for it - and you should be slowing right down anyway. At this point, your "run" should be no more than a very steady jog. The aim is time on feet, not speed. Once you're at 5k, and the distance feels manageable, then you can worry about increasing the pace. I've taken around 12 mins off my 5k since I started!

If your 2nd 8 minute section felt really tough, you're going too quickly. Do you know what pace you run at, in mins per mile?

I do understand what you’re saying @runningonempty84 but I’ll be cross with myself if I fail. That second 8 minutes was a big challenge, especially as I’m only doing 2 rest days a week.
Do you think go for it and slow right down if it’s too much?

If you can run for 8 mins you can run for 20. It's not a physical leap, it's a mental one IYSWIM.
At this stage your running shouldn't be much faster than walking anyway. It seems like a milestone but it really isn't. I think they put in the "jump" for that very reason - to demonstrate that mental strength is the key in running, not physical ability.

I’m on week 5 run 3.
Can’t believe that it skips from two 8 minute runs with a 5 minute walk to a straight 20 minute run. I might repeat run 2 before tackling that.
For those who’ve done it, how was it?

I’m trying this for the first time tomorrow so I’ll let you know how I get on & how far I manage to run/walk

Ah thanks everyone 😊

When I run slower I actually find it harder. I’m not sure why. So I can’t really do anything about my pace, but hoping this new programme will work better for me.

DH wants me to work in 6x 5 minute sections & he prefers wave training - essentially two steps forward, one steps back. Each session you decrease the walking portion by 10 seconds.

Session 1 looks like this:
6x 5 minute sections
Reduce gap by 2x 5 seconds each session
2 sessions forward, 1 session back

Session 1
Warmup: Walk- 2.5 minutes

1. Run- 3 minutes/Walk- 2 minutes
2. Run- 3 minutes/Walk- 2 minutes
3. Run- 3 minutes/Walk- 2 minutes
4. Run- 3 minutes/Walk- 2 minutes
5. Run- 3 minutes/Walk- 2 minutes
6. Run- 3 minutes/Walk- 2 minutes

In session 2, you’d Run 3 minutes 10 seconds/Walk 1 minute 50 seconds.

I hope that makes sense.

Stay MrsG!! Don't go. I'm intrigued by your DH's tweaks - how has he adapted it?

Why’ve you got to leave, @happytobemrsg? Just because you’re doing a personalised version of the plan? We’re not all doing the same thing. I’m doing the fitness22 which is slightly different to the one by Public Health England (the popular NHS one with the celeb voices). They all aim to get you to 5k and give you 3 run a week based on walk/run intervals but the actual times vary slightly between plans, plus we’re all running in different areas (more hilly/flat/countryside/city/busy/quiet and so on), different speeds, different levels of health and fitness so our experiences vary massively. Don’t leave

Have you tried slowing down, @happytobemrsg ? Apologies if I've missed that upthread. At this stage, your running might not be much faster than your walking.

Presuming no significant underlying health problems, running for 4 minutes, very slowly, should be manageable. How has he tweaked the programme?

I’ve spoken to DH about how hard I’m finding it (he’s a PT who has helped people train for RAF) & he has tweaked the programme for me so it looks like I’ll have to leave this thread ☹️

W1R2 done this morning. Took me longer than it should have done as I completely underestimated the hill half way round and had to walk for around 10 minutes in the middle. I can't say I liked it, but it was certainly better than last time.

I've finished week 3! I found the first 3 minute run harder than the second each time. I've have now hurt my ankle, it's 2 days since my last run so I think I'm going to have to leave it a few more days before starting week 4.

I have just finished week 4, and found it much easier than week 3 surprisingly. I also have begun to enjoy it , which is something I never thought I'd say about running.

Well done everyone else for your achievements this week.

I'm in awe of all of you further on in the program running for so long! I was pretty pleased with my 5 mins non-stop now I'm in week 4 :)

ChanklyBore thanks for sharing that article!