Starting couch to 5K tomorrow morning - anyone want to join?

That’s great thank you, I will look her up!

I do a circuits class once a week but need to do a bit more on other days really. I have absolutely zero core strength!

@Passportpondery its basically just anything that builds muscle and makes you stronger. Im using some of the Caroline Girvan workouts on YouTube. I have a kettlebell at home so mostly doing those ones, plus her 30min abs sessions. She has the body I aspire to have, so I’m willing to do whatever she tells me to 😂😂😂

What sort of strength training are you doing alongside? I’ve heard it mentioned but don’t really understand what it is to be honest!

Whoop well done @Passportpondery and @sylv165 its such a good feeling when you can feel yourself getting fitter.

My lower back and hip is sore after gardening at the weekend so I may have to delay tomorrow’s planned 25min run to Wednesday.

I did it! W5 R1 in the bag and it didn’t feel too bad at all. Managed to extend the last run to 7mins so 8mins next time doesn’t seem too impossible.

Good luck with the big one everyone! 20 mins will be such an achievement!

Aww I need to get back to it! Still got a cough but I feel ok otherwise so might try W5 R1 run at lunch. After almost a week off I might need to do another W4 run to ease myself in, but have been keeping up with strength training in the meantime so hopefully wont take long.

I’ve done W5 R2 this morning, it’s the big one next!

Instead if doing run 8, walk 5, run 8 I felt recovered quicker and so did run 8, walk 3, run 10.

I had definitely had enough by the end, but I was really proud of myself actually for doing it! 4 weeks ago I would never have managed it.

Im mentally preparing myself for doing the 20 minutes as a 10 run, 2 walk, 10 run. I don’t think I will get out of the door if I convince myself I absolutely have to do all 20 running with no rest.

Thanks @WinterMermaid987 - I suspect you’re right about it being a battle in the mind for the next one. Good luck to you on W6 R3!

You can do it @Anewagain just distract yourself with music or podcast or audiobook your be surprised keep it slow it’s a lot mental belief that’s why they put it in. Or split it into 2x10min with 60sec walk in middle.

I did run2 of Wk6 this morning but a tight calf forced me to do couple of extra walk/stretch breaks so I did 6min run /1min walk/4min run/2min walk/10min run and that worked for me this morning. Run3 is a continuous 25min run eek.

W5 R2 completed. The next run is the big one..!

I’m slow at the moment but for me it’s staying injury free that is the most important thing, plus I’m late40s..I also know from before that speed often comes later. Plus genetics play a huge part, I started last time at 36-37min 5k but got it down to 29min after 18mths only after training to run slow longer distances and using parkrun as my “fast run”. I’m currently at 38min 5k pace, but only covering 3.5k. I’m planning to introduce one run a week as sprint intervals once I’m comfortable with the distances.

Sorry misread my speed!

I’m averaging 7 minutes per km when running and 9 minutes when walking.

Yes @Anewagain that was my problem last time I did c25k. Didn’t really have the time for the 10k plans and I kind of lost momentum without Jo Wiley telling me what to do 😂. So this seems like a good way to continue to progress

That sounds like a good plan @sylv165 . I’ve been wondering what to do next and was wondering about the 10k plans but I really don’t see that I have time to fit in a longer session. Your idea could work much better.

My vague plan for increasing speed is to go back to the start once I have completed all weeks and repeating it, but replacing the walls with slow jogs and upping the speed for the run sections

I am super slow! I usually run on a treadmill and started off doing my 60sec runs at 9kph but as the weeks have gone on I have slowed it right down to 7.5kph so someone with longer legs could probably walk faster! But just focusing on getting through it for now and I’ll worry about the speed later!

W5 R1 done this morning. The first 2 5 minute runs were fine but I was feeling it by the third one.

What sort of pace are people running at? I feel like I was quicker today and know I need to slow it down for the 20 minute run later in the week, but then I feel like any slower and I would be walking!

I averaged 7km/h in the run sections today which is slow already!

@deuxgarcons i am sorry to hear about your stress fracture. I had a suspected one and never got it checked out and that stopped my running journey for a long time so I appreciate the warning as I was thinking of skipping a rest day and trying to fit another one in. I am sure with some rest you’ll be back out in no time.

Ah well done @WinterMermaid987! You have just proven that it is possible, I will keep telling myself that when I reach that stage!

Sorry to hear about the illness and injuries hope you all feel better soon.

Week5 run3 done but I split it into 2x10min runs with one 60sec break doing squats mid run to release my hip. Glad I did it and didn’t push through and it felt fine which was fab.

Sorry I've been quiet over the last couple of weeks. I did W3R2 following which had terrible pain in bone below right knee. I had x-ray and have stress fracture caused by the running probably. I clearly tried to do too much too soon. I can't now run and have to let it heal now for a few weeks. I'm beyond gutted as was enjoying it. I will continue to follow the thread and well done to everyone for doing so well. Clearly I was on the couch too long and didn't take enough rest days so make sure you all look after yourselves and take your rest days.

Week 4 day 1 done tonight. 6 years later my knees really feel it. I’m going to have to get new trainers eventually. I did the two 5 min runs though felt really good.

Ha ha! Good luck!