Couch to 5km newbies

30 minute run 4.1km- woo hoo!!!!
Much easier now the heats dropped
To all those working through the weeks - keep going, you're doing great and it is possible 😁

Heat makes it so much harder.

Yesterday was a nice temperature, but humid and polleny. My heart rate felt high for pace. One woman with a similar pace was sneezing constantly from the pollen.

I'm on week 9 this week as I had a week off when I was away on holiday. Then I think i think I might use the Garmin coach to do the 4k plan again and help me consolidate. Apparently it adapts to your performance. Not sure how, yet. Found it much harder to run in the warmer weather last week too.

Brilliant time!

It felt great fishing week 8 @milkfromthesleepycow , but I felt even better this morning, I graduated!!! I finished the program in 9 weeks which it was surprising. I can now run for 30 mins, but still work to do to reach 5k. I downloaded an app (Running and Jogging by Zeopoxa) and tracked my last 2 runs. Assuming the tracking is accurate, both times I ran about 3.4K in 30 mins. @BogRollBOGOF well done for your parkrun in 34 mins!
And amazing job for the Race For Life runners!

I've been to parkrun this morning with a run/ walk strategy. I did feel my injury mildly with about 5 mins to go so kept my pace steady and didn't put on any sprints to add unnecessary impact.
34 mins 😎

I've done 11.8 miles this week!
That's 19km

I've felt pretty good and this was the first twinge. I've also done a lot of cold water swimming which I think has helped keep my muscles fresh. It does seem to help recovery, and more fun than a foam roller 😂

You'll get a bit of a rest on 6.1 & 6.2 as they have walking intervals again so you should be fresh enough for 6.3's 25 mins.
The clever bit is 6.2 is an easier r10, w3, r10... so actually 23 minutes on your feet and the 25 mins is only 2 more mins so it's a well hidden 2 min jump not 5 mins.

Can you tell I've done this before 😂

Well done those doing 5ks and Race for Life! Amazing achievement - it must feel amazing!

I'm feeling so proud of myself - I did W5R3 this morning! I don't think I've ever run for 20 minutes in my life and I managed it, I have such a smile on! It was tough but it feels amazing - though worrying a bit about moving up to 25 minutes next week as I don't think I could have gone on for much longer at the end of the time! Any tips for that much appreciated!

Well done! That's an excellent achievement.

Hello, can I please join? I have just finished week two, third run, today. I’ll do the first run of week three on Tuesday.

Brilliant work and a very respectable time without the hayfever etc
Congratulations on the fundraising xxx

Well done!!

I have been watching this thread since the first post, and doing alongside my own C25k...
I did my first ever 5k today - got talked into the Race for Life it by a friend who's buddy had dropped out so had 1 weeks notice!
I was so worried!

Had only got up to W7R2 on the app so it was a big stretch going for the 5k early, and on my last run I had to walk after 10 mins and had this awful pain in my side towards the end - BUT I did it, without stopping at all.
Definitely helped with people cheering you on and the atmosphere! ☺️

I ran the Race for Life today, 39 minutes.

I was battling hayfever, asthma and a cold so not ideal conditions but I'm chuffed!

I reckon my sister is probably up there laughing at me, as she found it hard work even getting off the sofa 😂but she will be delighted with the £1200 I raised in her memory. She was only 43.

@caffellatte well done!! It's an amazing feeling isn't it?!

@JalapenoLover I'm going to start a 5k training program to try and build a (little!) bit of speed. Should give me a good base (as in miles/week) to start a 10k program after that

It's so nice to be running again

I've been looking at the 5k to 10k app. Looks interesting. I might try it when I graduate as I like the structure of a programme but I might do each run it each week twice to slow down the progression. I'm not in any rush but I like being told what to do 😂

Well done! Sometimes I get a strange feeling in my left knee when my quad is tight. So I roll it or do some stretches or massage it or use a hot water bottle on it and it goes away.

You're welcome :)

One week to go! I've finished week 8 today, so next one would be graduation week! It has all been going much better then I expected, I actually look forward to go running now. I only had a bit of a strange feeling in my right knee after W8R1, but it seems to be getting better.

Thank you so much! I will look at all of those.

Balance exercises are good too. Good for strengthening ankles.

www.healthline.com/health/exercises-for-balance

I do strength training 3 times a week if I can. You can work your way up to these exercises, specifically for runners. Some are very hard but you can adapt. Like the single leg pistol squat. Impossible 😂

www.fleetfeet.com/strength-training/leg-workouts

www.nhs.uk/conditions/nhs-fitness-studio/body-blast-legs/

www.masterclass.com/articles/calf-raise-guide#4-calf-raise-variations

These are great. I do them on a step with slightly bent knees 15x3. And straight knees 15x3.

Glute bridges are good too. I'll post the nhs leg work our video.

25 and 28 minutes are amazing, congratulations!

Does anyone have a good link for any leg-strengthening exercises? I think I would like to try something like that.

I've had to have a few days off as my ankle hurts a bit so if there were some exercises I could do in the meantime that would be a good substitute until my ankle feels better.

I ran for 28 minutes non-stop today!!! Cannot believe it! What a change from 2 months ago. Nearly at the end of the programme :). How's everyone else getting on?