Anyone fancy starting Couch to 5K on Monday 5th Aug?

[workatemylife]

I have not run for YEARS. In the last 18 months I have lost a lot of weight through diet and exercise (walking), and, it would appear, breastfeeding. But I'm back at work, LO isn't drinking me dry any more, my diet is not all that it could be, and the weight is sneaking back on. I don't have the opportunity for long buggy walks with a gurgling baby to toddler groups and playparks, but I do try to cycle to work to get a bit of exercise, although probably not enough. A couple of friends do Park Run eack weekend and I'd love to join them, but at the moment I suspect it would be Park Huff and Puff before Collapsing rather than actually a RUN .

I'm planning to start a C25K plan on Monday next week, and would love some (virtual) run buddies until I feel brave / fit enough to run with real people as well. I've seen some positive comments about the plan on here, although I think I'm still a little about whether it is possible to progress like that through the weeks and actually get as far as a 5K. Still nothing ventured nothing gained.

I have running shoes somewhere at the back of the wardrobe, but might need to invest in some suitable clothing, and have a weekend of overindulgence lined up. So Monday is the day I think. First Monday of the month, and counting. I'll put a big ring around a late Sept Park Run on the calendar and start counting.....

Anyone care to join me?

Well done, slev. And tinwe, read those wise words.

I'm just back from W3R3. Not easy at all, and my first 3-minute run was like crawling through porridge. And of course as soon as I came back I bumped into three neighbours and had to stand and chat to them while I looked like a complete red, sweaty, panting, bedraggled mess. Hey ho.

But, I feel pretty pleased now that I see the W3 stats. R1 was 2.49 miles, R2 2.51 and R3 2.53. Average speed was 14.22min/mile, 13.33 and 13.27. So each run I've made a tiny improvement and that's enough to make me happy.

It would be nice if it wasn't a constant struggle, though ... I have a vision of me striding along, ponytail swinging jauntily and actually enjoying it, but that is so far from reality I can't believe it will ever happen.

Is anyone at the stage yet of thinking what to do when we graduate in W9?

Gaaaaah! I have just looked ahead to W4. I have to run for 6 minutes???? Is that even possible?

Sounds as if a few of us have been out enjoying the late summer weather today. I plodded my way round the next run in the schedule this morning, and didn't feel great. I did the week 5 20-minute run at the start of the week and I think somehow assumed that completing it would make me invincible, but not, alas, the case. I got there, ran when I was meant to, and appreciated the walking breaks, but easy it was not . Well done to those of you who have been running today too.

tinwe. I'm sorry that you're feeling down, but pay attention to the sound advice from lurking. We all have good and bad days and runs (yes, even the gold medal winners!), and despite the massive progress made so far, we are all still beginners. I'm sure that the point of the C25k plan is to keep pushing the 'ouch' line forward. So at the beginning it was hard to do 30 seconds, and at your stage it is hard to do 8 minutes. But that is a massive difference in only a month. You're tanking through the schedule, hitting the new target each time. Of course it is going to feel hard. And as you've been told already, a run that feels hard is still a run - a lot more impressive than 8 minutes of lounging on the sofa. You're a Proper Runner - keep at it. If you went back to running 30 seconds a a time you would find it really easy, so imagine, a month from now, how easy you would be finding week 6....

lurking that sounds great - fantastic to see the speeds changing. Of course running for 6 minutes is possible. Just do it - you know you can!

I'm not sure that I enjoy the running yet either though. I enjoy heading out to do it, and I enjoy the buzz that comes at the end. But actually the running bit? Less so than I want to I think. I'd love to feel relaxed and happy while I'm running, rather than hot and puffing.

On a more grumpy note, I feel slightly cheated by the 'couch to 5K' name for the programme. I really don't think I will be running 5K by the end of week 9. If the plan works, I should be at 30 minutes, which is an achievement in itself, but I can't see that I'll be covering 5k in that time. A bit depressing, because my plan for 'graduation' was to enter for a local Parkrun and 'come out' as a runner. Maybe it will just take a few weeks longer? I know the website says '5k or 30 minutes', but somehow the time matters less than the distance. Oh well, all steps in the right direction. I just need to take bigger and faster steps

Oh, I absolutely agree - I like the thought of it, really look forward to it and feel great when it's over and for the rest of the night. The actual running part, on the other hand, is just a bit of a slog. There have been a couple of runs where I've enjoyed it for a few minutes on and off but largely it's just a matter of heaving my sweaty body round the circuit hoping I don't expire. I wonder when that will change? Surely it must!

I have to say that despite the "advice" I've been giving out to everyone else, I am sorely tempted to repeat W3R3 just once more before embarking on the scary prospect of running for 6 minutes .

And yes, workate, I definitely feel a bit miffed that at the end of the 9 weeks I won't be running 5K but for 30 minutes, which is not the same thing at all. I am so slow that I'll be a fair bit off the 5K by then. I am thinking that after graduation, I need a plan to increase my distance and first get it up to 5K and then start working on my speed a little bit. I wonder how long that would take and if there is an app for it! Only then will I have the courage to enter a Parkrun.

I was having a lurk on the actual C25K forums and it seems that weeks 4 to 6 are the killer ones that absolutely everyone complains about. Lots of people give up in these three weeks apparently. But we won't .

Ok, time for a series of posts again so I can flick up thread

First - Thanks all for your support and reassurance. Really kind of you all to help with my crisis of confidence and wise words of course. I'll re-read those before I run tomorrow and remember them as I stagger along. I know I shouldn't compare with others, (I tell people that all the time in my job), I'm just really impressed by some things I've read, so please take that as a compliment

Interesting that lots of people give up at this stage (W4-6). I might have to repeat W6R3 if I don't make it through tomorrow (as someone suggested) but I worry that I'll have stopped "the plan" and knowing me it would prove tempting to not get back on track- once I've broken it once it would be easy to do again IYSWIM like all the diets over the years At least I don't plan to give up altogether yet! I plan to run later in the day tomorrow (not 6.50am!) and eat carefully in the day so I'm not too full but also not running on empty to hopefully give me a but more energy. I'll also plan my route out so I don't have to think about that and change some tracks as during my last run I seemed to get all the slower songs in my running mix using "shuffle songs"! Any other ideas?

Lurking - lots of people give up but we won't, made me smile. Teamwork! Thanks

I think all those worried about distance will be surprised by the end. I ran over 5k on my last run and I was staggering, remember as the weeks progress your overall time out increases and the amount of each session spent running does too so the distance increases quite a bit. Not to mention that the last few weeks are basically just repeating the same runs (with tiny time increases) so you'll probably pick up speed too.

Lurking - go for it, repeat only if you can't complete, you'll surprise yourself. If anyone should repeat it's me but I'm going to plough on

Workate- don't feel down about distance, see my comment to Lurking.

I know what you mean about it still being tough after the 20minuter. I think you're my nearest run buddy and you've seen my crisis of confidence! Where are you up to now? Remember your wise words about looking back at our progress and imagining doing so in the future

Lurking - my plan for after graduation if I ever make it is

1. get speed up do can run 5k in a reasonable time according to local park run
2. do local park run, maybe a few times if it fits with family
3. sign up for a local charity 5k if possible
4. follow 5-10k plan (lots out there so would need to pick one which fits with my lifestyle)
5. do a 10k, possibly with DH although he'd leave me in the dust

Hey all,

Thanks for all the advice earlier this week about whether I should repeat a week or not. Sorry for the radio silence, PFB started school yesterday so I have been somewhat pre-occupied and emotionally drained because I am a wuss.

Anyway, I took all your advice and had a bash at w5r1 and bloody did it. Felt so proud of myself. I did feel like giving up on that final run and just kept shouting (in my head) "legs, legs" in an effort to keep my legs going. I mean, I am going the speed of an elderly snail when I run but I'm doing it.

Tinwe, I totally understand your crisis of confidence, but you are officially A Runner, you're doing great! And as for people regaining their fitness, erm no not me - I am 34 and have never really "got" exercise and certainly haven't run before and I am as unfit as they come. I'm certainly no waif either, I promise you!

But we're doing it, we're all doing it. Even if it takes me until Easter to do this program, I blimmin well will and so will you. Chin up, we'll do this.

workatemy whoop, whoop - another Runner. Well done you.

I have w5r2 coming up at 6am tomorrow morning. Urgh. I shall report back.

Slev - thanks for the bigging up, think I'll repeat some bits as a mantra when I'm really struggling Thanks too for being so open about your height/weight, mine is a state secret!

My mum commented lately that she's been very surprised by my latest endeavours as she thought I couldn't run because I've never showed even the slightest interest in it ever, even as a child. That's probably in my head too, contributing to my insecurities! I'm sure the commeraderie on here is no small part of my new interest, thanks all

Lurking - The Paula Radcliffe comment made me LOL and definitely helped snap me out of my mood

Well done Ilove!!! Week 5! Really glad you pushed on, I knew you'd surprise yourself You're doing great!

ilove not just me then?! DS started Kindergarten today but because it's a pretentious private school that meant full on uniform. I've been stressing all week, DH has been most unsympathetic - and of course DS had a great time so now I've had "I told you so" all evening. But I digress...

W4R3 done this evening. Started off too quickly but managed to get the pace right towards the end - think that's going to be my main problem when I do the longer runs next week. Still can't quite believe I'm going to be able to run 20 minutes in only 3 more runs but I'll take my own advice and stick with it.

In terms of what next, I don't know. I'm hoping that I'll be running 5k by the end, but if not that'll be my first priority - just to try and increase my speed. Then maybe a parkrun - I'd rather a Race For Life but there aren't any round here until next year now. Then maybe the 5k to 10k programme - I like having something to follow and feel I'm progressing, I'm just not sure I can realistically fit an hour into my day, whereas 30 minutes feels more manageable.

But there are a good few weeks to get through yet so one step at a time!

School started here as well this week, but not the first year for us, so a little less stress. Still, a struggle to organise life and running in the early morning unless I can persuade DD to run with me to the school gates. I think she would win!

Well done ilove. I join the ranks of those thinking 'I told you so'.

tinwe nice to see you making plans for Parkrun and a 10k. Get that confidence back and show us how to do it. But WOW WOW WOW WOW. You ran more than 5K on your most recent run. I'm soooooooo impressed. I can't remember which stage you're at in the schedule. W6r3? Early week 7? Either way, how fantastic to be running the distance in less than the 30 minute time already. Your local parkrunners had better make way as you come sprinting past! I take your point about speed maybe improving as the training runs get longer. I would love to do a 30 minute 5K in week nine, and perhaps I shouldn't give up on the ambition yet and keep the motivation levels high.

No so fast Workate! It was in 35 mins I'm on W6R3 tomorrow - R2 session is 33 mins plus I misjudged the distance and had to walk back for a couple of minutes more. I'm averaging about 7mins per kilometer now but I'm deliberately going slow so as to be able to keep it up.

Still a pretty fine effort tinwe! Especially if you have more in the tank. It is definitely going to happen

I should be going out tomorrow too, but the forecast here is dreadful. I can't decide whether to go anyway, and see if running in the rain is actually better than running in the sun, or try and fit a run in over the weekend sometime. I'll maybe see just how much rain there is. I have decent leggings, but my tops are not at all 'technical' so I would resemble something between a drowned rat and last place in a wet T-shirt competition. On the bright side, nobody else would be mad enough to be outdoors apart from other C25k-ers, so I can drag myself round the next bit of week 6 in peace!

It's so nice to log back on here and find that lots of people have left comments when I've been away.

tinwe and slev your plans for post-graduation are exactly what I've been thinking. I've looked around and there are loads of apps for improving your 5K speed so I think I'm going to do that until I can run it in a reasonable time, maybe around 30 minutes. Then I'm going to start doing Parkruns, which handily take place just up the road from my house. Then a proper 5K and then start on the 5-10K plan. Perhaps we can get a new team together for that

ilove - you are amazing. Quite right to be proud of yourself. I am laughing out loud here at the shout of shouting "Legs! Legs!" to keep yourself going. I am going to use the same tactic when I'm out later.

slev - well done on your W4R3! Great progress.

So today I am going out for W4R1 which on my app is a bit different from yours, I think. Run 4 mins, Walk 2 mins, Run 6 mins, Walk 3 mins. Terrifying. I don't think I can do it but will give it a shot. I'm not going to go out for a few hours until I feel limber enough to even attempt this and will be choosing a route that has not a whiff of an incline.

workate, I think running in the rain is much easier than running in the sun. I too have no suitable wet-weather tops but unless it's pelting it down I think I'll just get out there and hope no one sees me. I might also change my playlist to make things a bit more interesting. tinwe, I too had a music malfunction last time when I accidentally hit shuffle and all the songs I wanted to keep for the walking bits were playing during the running bits. Must try to find some more upbeat songs that I actually like.

Will report back later.

Right. Well, that was strange.

So W4R1 got off to a bad start: did my warm-up walk, was about a minute and a half into the first run when my phone (on my arm, in the armband thingy) rang. Saw it was DH, thought it must be something of vital importance. Stopped, tried to pause app, failed, app continued while I took call. Of course it was nothing remotely urgent and I am ashamed to say I got quite cross with my lovely DH and said, snippily, "Do you not realise I will have to start again and run an extra minute and a half because of you????" Realised that made me sound like a twat.

So started the whole W4R1 again and oddly it was much easier than I thought, but so much so that I'm wondering if the app malfunctioned? I was running round a block and not focusing on how many runs or how many minutes but just following instructions. Just as I thought I was about to start the last run, the nice man told me it was time to cool down.

According to the app, my distance was shorter than before (only 3.23 km so nowhere even approaching 5k) and for the first time I came home not sweating, not red in the face and not especially out of breath. I am really sure that something went wrong when I restarted the app and somehow I missed a bit out. Can this be so? Or is it that in my app, week 4 is getting me used to running for a bit longer but not so far, and the distance will build up?

I am baffled. Can someone else tell me what their W4 is/was like?

Hiya! Week 4 is
run 3 - walk 1.5 - run 5 - walk 2.5 - run 3 - walk 1.5 - run 5 - walk 2.5
Plus 5 mins warm up and 5 mins cool down. Is that what you did? Maybe you were just really in the mood today

And looking back I covered about 4.5km on those runs (although I may have walked a minute or two extra to get back home!) Hope that helps

Good effort lurking. I hope it just means that the whole thing is getting easier for you. I use the NHS podcasts so don't have a chap telling me what to do, but I imagine that most of the apps and plans are the same, so tinwe has some good info for you there.
I went out this morning after all. The rain only really hit in the last two or three minutes, but yes lurking I do agree that running in the rain is better than running in the sun. I won't claim to have gone any faster, but I certainly felt a lot less bothered and hot. I think I might take a break until the start of next week now, having got a decent effort under my belt today. I feel a lot cheerier than the other day when it all seemed like hard work in the pursuit of a lot less than 5K. It may well be less than 5K, but I can start to see the improvement from just a few weeks ago.

Thanks tinwe. My app is a bit different and says for W4:

Run 4, Walk 2, Run 6, Walk 3, Run 4

Plus 5 mins warm-up and 5 mins cooldown, so I was only running for 14 minutes against your 16 and the whole thing was 19 minutes against your 24. I guess it will all even out eventually. Maybe that explains why I only did 3 and a bit k (although I may also have been painfully slow)

God, I am obsessing about this! Will shut up now and just go back out on Sunday to see how it compares.

Good luck everyone going out today!

Grrrr. I hit post and then remembered I was going to ask something!

What are you all listening to at the moment? I've been using the NHS podcasts but as the longer runs start to come up on the schedule I'm not sure that 'Laura' actually says enough that is useful to make it worth sticking with the NHS audio / music.

I don't know whether to put some of my own music on the Mp3, or try one of the apps. I have no real measure of distance at the moment apart from googlemaps or similar once I get home, so maybe an app would be a good idea? Do the apps tell you how far you've run and give you updates on time? [Of course a watch would do that, wouldn't it!].

I wouldn't mind listening to the radio either. Chatter might be more distracting than just music. But it would be nice to know distance too. Or perhaps I could learn a language while jogging !?! [not likely]

Well done, workate. We really are improving, aren't we? I'm hoping that just as weeks 4 to 6 are the most challenging, they're also the ones when something clicks and we really start to feel it's less of a slog. I can see that there is something a bit easier about doing fewer repetitions and not having the stop-start thing over and over again.

Enjoy your break. It's very well-deserved