Couch to 5km newbies

Mine's a slow recovery achilles too. Was put on a running ban in January and I got so fed up by early March when I began to feel puffed when walking that I started a 4 minute run around the block a few times a week to get some kind of base for C25k because that was too much early on.

I'm considering combining earlier/ later weeks. I quite like weeks 3-6 for strcture and 3 was less time on feet as most are fairly similar.

In the past month it has got better in the mornings and less likely to twinge. Still definitely not full power, but I've noticed that I'm naturally bouncing around more generally which is normally a subliminal sign that I'm feeling better in my body.

Also, I found the heat definitely affects my performance so I'm only running early morning/late evening when it's the temperature I'm used to.

I found the move from 3 to 5 mins ok. I am moving very slowly though, not even sure it's as fast as my brisk walk pace. I think repeating weeks is worth it. I will do the same if I feel it will work better for me.

I've just finished Week 4.

Has anyone found the move from 3min runs to 5min runs hard work?
I'd be interested to know if others have found it hard going or whether it's just me...

I've checked out Week 5 & it's all 5min runs
I'm going to repeat Week 4 before moving on as I'd like to feel more at ease on the 5min runs.

(I'm not running - just a gentle jog at my usual pace so I know I'm not over-exerting myself).

Thank you so much! This is so helpful. I'm also recovering from an injury (Achilles) so I think looping 2 c25k sessions could work well for me when I graduate. How will you loop them? Repeat the same session twice or move onto the next session for the second half? My calves are definitely getting stronger so I'm very happy with the pace of the current plan. My achilles feels much better in just 4 weeks which is great considering I've had the injury since before xmas and haven't seen much improvement before starting c25k.

I wear Decathlon which are about half the price of the big brands. You do need to make sure it's an appropriate running shoe rather than for fashion. I used to go to the local specialist shop, they're great and it's a good starting point for newbies but I found that ranges updated and it was hard to find consistency for my fussy, awkward feet. Out of season colourways are a good way to get discounts on quality shoes.

My trail shoes are mainly used in winter or exceptionally wet summer weather. My usual shoes are sufficient for grit/ lowland fields at this time of year.

There are 3 C25k+ podcasts, Speed (intervals, 27mins), Stepping Stone 40 mins and Stamina 45 mins. The pace in Stepping Stone and Stamina gradually increases through the track. I use them regularly when I want a quality paced run and will play them back to back to run 10k.

I think I might loop C25k tracks to gently build up running time/ distance beyond week 9. I'm fit, but that's actually a disadvantage for a slow-recovery injury because it's too easy to try and bounce back into old habits and I need a strategy to gently get beyond 5k. Once you're fit enough to do 5k, it's pretty easy to keep adding a few minutes here and there and build it up. First time round, I completed it late March and 2m later ran an 8 mile race having squeezed in training up to 10k/ 6mi. Then found myself talked into a HM while on a post-run high 😂
The HM was 6m after the first 5k!

I've also done W5R1 today. My previous run was on Friday as I've been ill again over the weekend. But today no issues doing the 5 mins runs, I was surprised! I'm learning a few things on this thread. Who knew about trail running shoes! I'm think I might buy some for the winter or if I start running further afield once I get to run for 30 mins. Also a question for the more experienced runners maybe. Does it make a big difference an expensive pair of shoes versus a cheaper one? The pair I currently have is branded, but it was heavily discounted when I bought it.

I've just done week 5 run 1, in half way with no injuries! It's so great to be able to follow a plan. Does anyone know of any apps or plans for steadily increasing speed/cadence, after graduation?

I like warm rain. It's rather refreshing.
As long as I'm anticipating it and dressed for it (cap, close-fitting t-shirt/ vest) I'm not bothered about a jacket at this time of year as if they're breathable, you'll get wet anyway and if they're not, you'll get wet from sweat anyway. More useful in winter when they delay getting wet until you're warm anyway and keep the wind off.

Heat can be draining. I had a wk3 run where my legs felt like lead. Next day, same route, cooler weather and it felt much easier!

I did my first round of C25k at night after baby's cluster feeds when I finally had an hour+ of DS detaching for me. A hi-viz vest and chest torch goes a long way. I'm more selective about my routes at night and swerve trail- more to do with trip hazard than anything else.

Run 5.1 done and my ankle has been fine for the rest of the day. I enjoyed the 5min bursts. It sounds like the running goes up, but it's actually 1min less than the cumulative run time of week 4.

Me too! I’ve just come in from an amazing run in light rain. It cooled me off as I ran. I ran for 32 minutes without walking and I never ever thought I could do that. I struggled with 3 minutes and put the 20 minute run off for weeks!🤣 and I had to repeat so many weeks. But it’s the only exercise I have ever kept up-I’ve been running over a year now and I absolutely love it. Keep going everyone!

So inspiring!

You guys. This morning I ran for 28 minutes (week 8) and was cruising the whole way. I still remember struggling to run 3 minutes and feeling like I was dying after running 5. Today, I was surprised when Jo told me to stop & felt like I could have run longer.

For those of you in the first few weeks, keep going!! It's genuinely changing my life. I had to repeat week 6 because I was struggling, and yet here I am in week 8 running further and feeling great. The early efforts really pay off!

It's raining and I've been out and done the first run of week 3. Setting up good vibes for the rest of the week (or I've gone slightly mad)

Well done everyone, sounds like we all have some great progress going.

I just completed W9R1. Told myself it's just 2 minutes longer than I had be doing but I swear the final 5 minutes felt like 50.

I run on a treadmill and found if i count the time in the number of songs it'll take that seems to help take my mind off it rather than feeling like I'm watching the clock.

Running clubs really help in winter - company in the dark, people to chat to when there's nothing interesting to see (though Christmas lights are nice for the winter runner!) and a reason to get out the door. A good light is worth the investment as are decathlon run warm long sleeve tops. Oh and virtual challenges can help too.

It was my first winter of running that made me feel like a real runner - pounding the pavement in the drizzle somehow confirmed that I was serious about my running.

Week 2 complete!
Feeling a little ache at the back of one heel that, strangely, goes away after the run

I'm lucky (or unlucky!) that my easiest run is along a very well lit main road so I think I'll be ok in the winter. Although now I'm worried about the frost- may dig out my ancient trail running shoes for grip!

Good to see people joining in, making progress or keep going even with setbacks! I think going backwards or repeating some weeks when needed, it's good. It still keeps people active and it would be still beneficial long term.
I've finished W4 today, looking forward to W5 even if I might struggle. There is steep increase on the amount of time spent running. I'll try, and repeat if too difficult!
Regarding winter running, I aim to be able to go at least a couple of times a week. I can run only early in the morning, and while being dark it's not ideal, I'm not too worried about. The park is just a 5 mins walk, there are lampposts, and I see a few people walking with dogs, which I assume will be still there in winter. If had to run in a different environment the dark would be an issue for me as well. At the moment I'm more worried about finding motivation when it's cold, wet and windy. And I had not considered the fact of frost and mud making the path slippery!

For running in winter, I think I'd try to plan to go during the day - I work from home about half the time and can plan my own diary so should be able to manage that.

Annoyingly, I've managed to go and develop mastitis, which is probably going to have to delay my next run as I really don't fancy running/wearing a sports bra with one side all swollen and sore! Hoping I'll still feel ok running when it clears and not have gone backwards

I would definitely be slipping around in the slightest frost!

It might be better to take a couple of rest days until your ankle settles as it can be difficult to tell what damage has been done, initially. Due to the bruising some tissue damage must have occurred. Hope it's not too painful. Maybe see a physio as best to sort it quickly so it doesn't impede your progress.

I've just started playing with strava so I might take you up on that when I graduate. 7 minutes per km is great. I'm at 8/9 at moment depending on whether I believe strava or Fitbit...

I walk the dog in the dark (with a head torch, obviously!!) so will continue to run in the dark during winter... I need to be at home before my daughter wakes up at 7.30am so can't postpone my runs. I live very rurally though, so don't feel unsafe.

Went through Strava and looked at my old runs, I have gone from 9 minute km pace to 7 minute km pace over the last 7 weeks, without focusing on speed at all (although I have done the 1 minute sprint at Jo Whileys urging if I feel I've got it in the tank!) So I think as long as you run at a comfortable speed, your body will automatically speed you up as you get fitter etc.

I plan to use Strava to sometimes record run only (rather than run + warm up/down) over the next couple of weeks, but I think if the app can jump me from 25 minutes to 28 minutes between weeks 7&8, the jump from 30 minutes to 33-ish shouldn't be too big for a 5k!! Obviously if I feel sore or struggle, I won't push myself.

Does anyone else use Strava to record runs?? If so, and you fancy a bit of a mutual support club on there (kudos all round etc) message me and I'll add you as a friend on there!!

Just thinking about the running in the dark question. I wouldn't run in the dark I wouldn't feel safe. I'm able to run at lunch times and will continue to do that in the winter. I find getting a bit of light and air at midday in the winter really helps my mood if I'm working all day as otherwise it's dark when I start and dark when I finish. The treadmill idea is good too though, you have to prioritize your safety you don't want to slip on mud or ice in the dark in the winter.

I did W3R1 yesterday lunchtime and for the first time really enjoyed it and had less shin pain. I found the walking bits too long, running very slowly felt like a more comfortable gait. I'm finding this thread so inspiring it's keeping me going.

Towards the end I got a mild pain in one ankle despite not slipping on it or anything. It's now mildly painful and a bruise has formed under my ankle bone. Am I ok to run on it tomorrow? I'm totally new to exercise and don't know what the best thing to do is but I'd prefer to keep going if it's ok, I'm finally getting into an exercise routine. When I'm walking the pain goes away once I get going so I'm assuming it's a pulled muscle?

I guess I might have to get a treadmill... it will be dark on the morning too as I have kids so would need to run before getting them ready....