I’m starting couch to 5k tonight, anyone else?

I also went out today after the rain died down. It was freezing I had my gloves on any my hoody hood up with the drawstring tied à la Kenny. I must have looked gorgeous 🤣
w3r2 done ✅

I braved a gap in storm Chandra for w2r3. It was so cold and windy. I don't like the wind but I do like running when it's cold.

Well done @EdinaTheConfessor
You can run every day, but it's much easier to pick up injuries, as your body doesn't have time to repair.
Also, fatigue builds up, so you don't make as much gains with your fitness as you would expect.
Occasionally is fine, maybe not your plan for every week.

Thank you. I did it this morning and found it surprisingly easy. It helped that with the route I take the 3 min runs coincided with slight declines. I think it would have been much harder on the inclines.

I’m actually itching to get out on the next run, gutted I have to wait until Tuesday. Unless anyone wants to tell me there is no harm in doing it every day?

Excellent tips above, I'm a fiend for always wanting to go faster, which doesn't always work for me. I missed my mid week run so week 2 day 2 this evening and it was hard. Planning the gym tomorrow so will run again on Tuesday.

I made it out for w4r1 this morning and felt really good! Aiming to do my next one on Monday or Tuesday, plus some pilates to help stretch it all out.

I second all three of these.

It's doable.
If you're struggling, slow down. It really don't matter what your speed is, as long as you are doing the 'running' motion.
Or, make your strides smaller, so you're moving your legs as fast but taking smaller steps.

I used to count down, to help me to the end of a run.

Can I share my top tips as a couch to 5k finisher?
Firstly, if it's hard, slow down. You'll be able to run further. Secondly, I downloaded the c25k Podcasts and found them better than the app.
Thirdly, don't be afraid to repeat a week.
Good luck all. You've got this.

I started again the new year. Did complete the programme around 5 years ago and ran consistently for a while but then life happened 😂

Completed wk4 run1 yesterday and was surprised at how I managed it. Really thought I’d struggle, especially as I didn’t run till after work which is always harder!!

wk4 run2 set for tomorrow!

I have just finished week 2 and looking at the plan for week 3. 3 minute runs??? Please tell me it’s easier than it sounds?

That's really encouraging to hear @Needapadlockonmyfridge
I won't make it out today for a run as I had hoped due to work commitments - was supposed to be doing the first run of week 4 and I'm quite irritated that I won't be able to! Hoping I might tomorrow, otherwise it'll have to be Monday 🫤

I just havent stopped since "graduating " from C25k.
I stuck with 3 runs a week for a while so it became a solid habit, and then increased it when i started training for half marathons.

If I don't ont run for more than a couple of days I get really tetchy!! Old me still finds that incredible.

I'm about to set off for W3R3 in my lunch break - wish me luck 😅 maybe I'll get some cake later 😉

Glad I found this thread. I used to run regularly but haven’t for years after stopping due to injury and not getting back into it. Just completed week 2 run 2. I’ve had a few attempts at couch to 5K over the past few years and lost motivation. I used to love running so I’m determined to get back at it. I find it brilliant for mental health. Good luck all. The couch to 5K pages on the healthunlocked website is great for tips and motivation.

For me it was a few years. I did c25k in 2021 with a friend and ran from spring to autumn that year getting up to about 10k. I enjoyed it but I wouldn’t have said I was addicted and it still felt quite hard. Then I had the winter off and started again in spring plodding around 5k again. Basically I did that on repeat until most of the way through 2024. Like a previous comment said, I like cake and could eat more of it when I ran and so I kept it up and didn’t hate it, but it was still quite hard on each run and 10k felt like a really long way.

towards the end of 2024 I decided I wanted to get better at it and to keep going over the winter. I built up distances and pace and it all started to feel easier. I entered my first 10k race last spring and tbh that’s when the addiction began. I entered more races, joined the local running club and realised that I’m actually pretty quick for an inexperienced 40 year old!

Now I socialise by running. I ran my first marathon in October and have signed up for another in April, as well and two half’s, a trail marathon and an ultra. So now I’m well and truly addicted and I actually love it! It took a while but for me it happened. It’s not even about the increased cake intake these days 😂.

Not to dishearten you, but in 10 years of running on and off, I've never been addicted. I am addicted to cake though and I can have more when I run, so there's that 😁

This is so inspirational! Well done 👏

How long does it take before you are addicted? I’m enjoying it but wouldn’t say I’m addicted yet, I would LOVE to be! Rather that than wine which is my usual vice, although I have been dry for January so far.

Well done for getting started!

If you have the app, you can play it over your own music, or, if you go to the NHS website on C25K, you can play the podcasts that have appropriately timed music already included.

I echo PPs, the average 5k time for a beginner female runner in the UK is 38 minutes, across all ages. So, don't worry if by the end you've not hit 5k. You'll have enough fitness to extend your run time wise, to reach the distance.

It is such a good programme.

I've shared this before, but in 2023, when my little boy was 2 and a half, he ran away from me in the supermarket, and I couldn't catch him. I realised I had to do something, to be a healthy Mum. Did the first run a few days later, had no trainers, joggers or headphones. Did it in the dark, so no-one could see me.

It nearly killed me. I could barely run for the 1 min, having not run willingly since school. Had a massive nosebleed that evening.

Took it as proof that something seriously needed to change, so purchased cheapie supermarket trainers, and carried on.

I've lost 4 stone, amd last year completed a public half marathon, running for 2 hours and 30 mins without stopping. I've lost 4 clothing sizes.

I've got another half marathon in 6 weeks, in my home city, and am currently racking up the km again. 10k is probably my favourite distance, but the pride that I feel, being able to say I can run a half, is amazing.

Running has truly saved my life.

Sorry that was so long 🤣

oh I’m glad someone started a c25k thread! I’ve just re downloaded the app with the intention to start it again. I did it years ago and ran regularly ( I’ve completed two half marathons over the years). Haven’t ran properly for about 4 years and last November I was diagnosed with breast cancer. I need to do all I can to be healthy so dusted off the running shoes again and looking to restart couch to 5 k.

I started just after Christmas but had to take a few days off due to illness and ice, so I'm just in week 3. I've done it twice before, once in my twenties and once after my first baby. I've had another baby since and a tougher pregnancy, have only just been signed off by the physio to try impact exercise so even though I have run before I'm now starting from a pretty low bar!

Can I echo the earlier comment - at the end of c25k i was nowhere near 5k.
But The following week I went along to Parkrun and (slowly) did 5k!

Beware, it is addictive. I now run 4 x per week.