Couch to 5K- join us if you dare, running is highly addictive!!

[cinnamongreyhound]

Another thread for us long termers and a new one for those just starting. Whatever stage you're at come and join us for lots of advice and moral support.

Old thread here

[pennygallops]

Evening all!
I ran today - just a tiny bit in my PE lesson (looking at simple hurdling technique). And ... my knee didn't hurt whilst I was running nor tonight.
Looking forward to testing it a little more on Saturday morning at the parkrun, all bit nice and steady as the tail runner.

[watchingout]

Do you know what causes the shin pain BIWI? I'm very new to this after a break of several years and tbh wasn't much of a 'runner' before. But my shins do hurt and stretching doesn't seem to do much

[pennygallops]

Report writing is ok, thanks umbongo. They'll will be finished by Sunday, first print on Monday for their first read through. I'll be happier by then because I'll be running again and that running gives me all sorts of ideas. I think that's because I'm relaxed.

Welcome to all the newbies.

Congratulations to all the new graduates.

cinnamon have you decided on the on the half-marathon in July? (It dawned on me one day this week the link between your name and your liking for greyhound dogs - I'm often the last person to cotton onto things.)

[Betty5313]

hello, can I join you all? I started c25k last year and got to week 6 before working evenings/poorly toddler/poorly me/awful weather caused me to stop. I've decided to start again now work is sorted out, did week one last week and the first session of week 2 today. It was hard,work in the heat and I was so slow compared to last week, do other people have bad days? just ordered myself new running shoes as a motivator!

[cinnamongreyhound]

Well done everyone who's running!

Yes pennygallops, my favourite spice and favourite dog a bit odd!!! Glad your knee is feeling better. I haven't decided yet, tried to find entry date but couldn't. Will look from my laptop tomorrow. It's 21st not 14th as I thought so gives me an extra week. Will try to do 7 miles one day of the weekend and see how it feels! 8 on 16/6, 9 on 23/6, 10 on 30/6, 11 on 7/7, 12 on 14/7 and ill be set!!! Hmmmm it will have to be good runs all the way though , although lots of people say your training only needs to go up to 10 miles for a half marathon as long as total weekly run is 26 ish.

[pennygallops]

Welcome betty5313. And yes we have all have good runs and bad runs. Try again in a couple of days and no doubt you'll have a better one!

It's definitely do able cinnamon but 26 miles in a week seems a lot. I was doing approaching about 30k before my injury. How many are you doing in a week?

[dementedma]

Managed a very slow 25 mins tonight which only covered 3k. Have done 8 R4Ls and the training this year has been the hardest. Feel I am going backwards, not improving any more. This is week 8 - can't see 5k in 30 mins being remotely possible. Should I go back to intervals to try and increase stamina?

[BIWI]

watchingout - I'm afraid I don't

I have done everything I should - had my gait analysed, bought tailored in-soles/expensive trainers, followed C25K to the letter, rested if there was a problem, etc etc

I think it's just one of those things!

But stretching after the run is definitely something that makes a difference. And keeping on doing the stretches too.

[jchocchip]

Demented there is a c25k+speed app on the nhs website which you could do after week 9 I find it really speeds me up when I do that mid week.

[cinnamongreyhound]

Interval training is great for speed dementedma, you could do 2 mins at your normal speed then one faster and repeat. You could try a known distance run fast out to it and jog back, trying to beat your time if you're able or a pyramid where you do 4 mins at slow pace, 2 faster, 1 very fast and back down with a minute very slow jog/walking in between. Just ideas from my club training.

I do 15-18 in a week usually depending how long I have for my mid week runs/what we do in training. If weekend run was longer would be fine. 2x 10k/6miles in the week, a park run and 7,8,9,10 etc Sunday would be good.

[migrant]

Hi to all!
I've just finished week 7 but I've managed to run a little over 5km happily without stopping (also without setting any speed records!!)

I'm planning to do my first ever park run tomorrow.

Do you think a 10km race at the end of July is even vaguely plausible?

Mauve I'm a little over enthusiastic after managing to do 5k!!??

[JH1967]

Hi wizzler i did it in 9 weeks no repeat too, I'm sure we'll speed up Umbongo, i'm doing race for life next week so hoping I don't embarrass myself too much

[dementedma]

Did intervals of 3 x 10 minutes with a 2 min walk in between. God it was hard work. I love the sunny weather but HATE running in it!
Really struggling to keep going.
Might try the two minute fast/slow intervals as suggested above as am losing motivation. Race for Life in two weeks.

[smellsofsick]

Hello everyone! Just finished W4R2 and looking forward to completing this in December escalade

I'm considering a costume, but that might be a step too far

[SarahWithAFringeOnTop]

Sounds great smellsofsick Do we have anything like that here? I've never heard of it...

Keep going dementedma - are you in the UK? If so it's not going to be so sunny over the weekend anyway (that would be too much to hope for!) You can do it - Race for Life is a really good cause

I don't know how all you early morning runners do it - went out this morning for a change before breakfast and really struggled! I've been using the NHS C25K+ podcasts, and managed the first 30 minutes but the final five at the fastest speed were just too much (I think we need a red-faced exhausted smiley!)
Is it just a matter of getting used to it? I'm doing 5:2 and can manage a zumba class at 6pm on a fasting day fine (and no, I wasn't fasting yesterday). Does my (old and creaky) body just not function properly until it's been awake and walking around for hours?

[cinnamongreyhound]

I think 7-8 weeks to get to 10k is fine migrant. Especially as you've got to 5k in less than the 9 weeks sounds like you are already pretty fit. Have a look at a plan or work out yourself what you have time to do and stick to it. General consensus is that you need to be able to do 80% of your desired distance in one long run and twice the desired distance over a week. So your longest run would need to be 8k and totally 20k over a week. I personally don't worry about the total and like to know I am do the full distance so I had done a couple of 10k runs on my own before I did my first 10k race.

Took Billy to parkrun today, he went loony at the other runners at the start but settled down. He did two wees and died towards the end so we did it in 28m 30ish. Was going to go out for another bit afterwards but he was knackered so I'm going to go for a 7 miler tomorrow.

How was your parkrun pennygallops? Did you manage it ok?

[cinnamongreyhound]

X-posts sarahwithafringeontop, I tend to get up early enough to have a slice of toast with jam and a cuppa 1hr-45mins before I go out if its in the morning. I'm not good without breakfast for anything let alone running!!

[pennygallops]

Morning guys - did our park run in brilliant sunshine. I was the tail runner and helping along a little group at the back. But they, DD and I did in around 50mins. Cycled there too. DS got a PB (in his new trainers) 24.45 mins. So a good morning. Going to test the knee on Monday with 4k run.

Well done to Billy on his first parkrun cinnamon!

Did you do a parkrun migrant?

[amigababy]

just dropping in to say I finished Week 1. What a lovely week to start with all the sunshine.
Feeling insanely pleased with the little green tick next to each completed run. (think Monica from Friends style pleased)

[nearlyreadytopop]

amiga thats great, I've just started using map my run and am v pleased to see what I've done.
just wondering about park runs? at what stage in the c25k programme can you do a park run?

[pennygallops]

nearlyreadytopop parkrun is very welcoming to all abilities, if you can walk 5K I think you could start doing them. I wish I'd started earlier - you certainly don't need to have graduated the program. The people I was with this morning walked most of the way, with little bits of jogging. And they got the biggest cheer when they crossed the finish.

[migrant]

Penny and Cinnamon, thank you so much, you have both made my day!
I toddled off to Parkrun today and was so impressed! The people were so friendly and I didn't stand out at all. Fantastic route, almost flat with a nice mix of grass and pavement and a great ocean finish.

I managed to run it all without dying in 32 mins. Better than I expected.... Husband and daughter had a bet on my finish time....he won and now has exclusive use of the remote for a week!!! She has adapted her prediction for next week but is urging me on with dire predictions that it will be back to back Top Gear all week!

Think I may enter the 10km and use it as motivation. Hey, I can always walk a bit. Really looking forward to the next Parkrun. 8 weeks ago I really struggled with the 60 second run, now I casually head off to do a 5k! Mind blowing.
Thanks again ladies, lovely comments.

[pennygallops]

You're very welcome migrant and that's a very respectable time too (similar to my first parkrun). Just glad you like it as much as I do. Once you feel comfortable, I'd recommend volunteering - you get to know people, see the complete range of running ability and I find it fun.
I think you could manage 10k. When I worked up to 10k, I had one day as a longer run and added an extra k to it each week (if that makes sense).

[wizzler]

Well done Migrant... it really works the C25K, doesn't it!

[mamageekchic]

The 3.5km was in 30mins so still a way to go, did wk1 r2 and got a teeny bit further. Hoping to work towards joiningmy local park run by the end of the programme.