Couch to 5km newbies

I've been doing some reading on the healthunlocked site and I've realised I've been running faster than I have to. I've been hitting peak heart rate briefly when I should just be in zone 2 the whole time. My next run is tomorrow so I will try going much slower and see how it feels... I think it will feel weird at first but the logic behind it makes sense to me.

My last 5k took me 44 mins (and included some walking outside if the allotted 28 mins on my week 8 run) so I think for me doing it in 30 mins is highly unlikely until I have built up more stamina.

That makes more sense. I had 5k in my head as a target too. Probably better to focus on 30 mins.

Thanks @PurpleDaisies. Ill focus on the fact that I'm going to be running for 30mins (eventually!) rather than the distance to avoid discouragement!

It should really be called “couch to 30 minutes running” but that’s not as catchy! Apparently only about 10% of runners get to 5k in 30 minutes in the 9 weeks. Most slowly build up to it afterwards.

Going slowly is exactly the right thing to do. It seems counter intuitive but it’s the best way to start off.

Hi- I'd like to join you
Just done W1R1 at a woefully slow pace but looking forward to the next!
Question- it looks like if you follow the program you would only do 5k if you can run it in 30mins? Have I got this wrong? Or do you just try and keep going at the end to do the distance?
Apologies if this has already been covered!

@Nidan2Sandan that's not failing, that's learning about the crucial importance of pacing and fuelling which most runners mess up at some point. I wouldn't do another run this evening; even if you didn't complete the planned run you've pushed yourself quite hard (probably harder than the previous walk in the park) so have a rest day tomorrow and pick up again after that.

Argh, I'm so annoyed! Just tried week 8 run 3 and 18 mins in I've had to stop..

Think I went off to fast, plus I forgot to have breakfast so just gassed out early on. Tried to push but no joy. I'm so annoyed with myself as my last run was a walk in the park!!

Might have a go again this evening, but for now I'll do some weights instead.

Anyone else ever totally failed at their run and wants to make me feel better 😢

Sorry to hear you have been unwell. Agree it's probably best to relax as it's much easier to injure yourself if you are not feeling up to par.

Involve not inVolvo

Welcome! I have been trying to inVolvo my ds1 too but he's not taken the bait yet 😂

I was looking forward to W3R1 this morning, but yesterday I've been sick all day and I couldn't eat anything. I feel better now, I managed to have breakfast but still feeling weak. I'll see how I feel later today otherwise I'll go tomorrow.

🙌🏻

Just getting started with DS (10) for support 😉

Wow, week 6 is great going! I think repeating weeks is a great idea. I will do that too if I struggle. Really want to avoid getting injured even if it takes twice as long.

I've just finished week 6, and have found it a lot harder this week... Week 5 felt very easy so it came as a surprise to struggle!! I think I'm going to repeat week 6, I want to consolidate my progress and make sure I don't injure myself.

Week 2 finished! :). Hope you are all having a lovely bank holiday weekend.

Excellent! Glad you found it. There’s loads of good stuff on there.

I restarted C25K after last completing it in 2017. I do it on a treadmill as I find it better on my knees.

I'm about to do the last run in week 8. I find I only do around 3.5k as I'm pretty slow but stamina is improving.

Went for a walk today as it's a rest day and listened to one of Reece's mixes on bbc sounds. Loved it!

Found it! What a great tip! Thanks :)

Thanks PurpleDaisies, I've just bought some headphones. Do I just download the BBC sounds app and search for pace setter mixes? Sorry haven't used the app before.

I had a thread going for New Years resolution c25k newbies. It’s been absolute fab for me and I’ve managed to keep running twice or three times a week. I’m up to 10k on long runs now. It’s such a great programme.

My favourite music to run to is club type dance but I’ve found that it sometimes makes me go too fast. A chill out mix is what I go for to manage the pace. I like the bbc sounds app free pace setter mixes. Those Kitchen Disco ones are great though. They often throw up old favourites I’ve totally forgotten about.

I like Sounds of the 80s/90s on long runs. It's nice because it's mainly upbeat music, but a bit of interjection too. I like running to music but if it's only my own music it just tends to run on and on.

Wk 2 run 1 done this morning. Pleased about that, took it slower as knew I would have to run a tad longer for this week. I really enjoyed it, had Sophie-Ellis Bextor’s kitchen disco playing as I was running which motivated me a bit more with happy pop tunes. Well done all for what ever pint you are up to on your running journey’s.

It's nice to have experienced runners on here too. I'm sure those of us who are just starting out will appreciate the knowledge.