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?

Congratulations lurking. You put me to shame with your determination to finish the job. Enjoy that cake, and the feeling of satisfaction.
slev I think I did the same kind of thing as you and ran the 'distance' before the end of the programme. Since then I have spent a lot of time faffing around and accomplishing nowt thinking about what to do next. It felt odd to graduate but not graduate, and then have the 'final run' on a day that didn't seem much of an achievement. I think we need a new thread for all who have completed the programme (you included, even if there is another run or two to do) with a new plan. Not that I have a plan yet
I know what you mean about Park Run. I've not done it yet, and wonder if I need to be enjoying the running more to make it worthwhile. That, and being confident of finishing!

Hi everyone. I had a really busy day yesterday so am only just back now to update you with full stats from the programme:

Total days to complete plan - 29 July to 6 October (= 70 days)
Total number of runs - 28
Total number of repeat runs - W1R1 (app fail) W2 (all 3, another app fail!)
Personal best - 6:26 mins/km: final run
Personal worst - 7:56 mins/km: W4R1
Worst run - W3R1 when both legs were killing me, I’d twanged a muscle in my back and literally ached all over and wanted to weep.
Best run - the last one, when I realized how far I'd come

Number of injuries - 2 (left Achilles; right knee - at the same time!)
Weight loss: 7lb (although I have been eating very carefully so can’t really thank the running for that)
Size: 1.5 inches off hips; 1.75 inches off waist (should have measured thighs but didn’t!)

Best playlist for keeping the legs moving:

The Jacksons: Can you feel it?
Talking Heads: Burning down the house
Heaven 17: Temptation
Luther Vandross: Love the one you’re with
Gossip: Standing in the way of control
Texas: Inner smile
Lady Gaga: Born this way/Bad romance
Fleetwood Mac: Tusk

Top tips
(1) I found eating protein better than carbs pre-running as I felt full but not so stuffed.
(2) Running first thing seemed appealing in theory but it takes me a few hours to limber up and stop creaking (sign of age…) so mid-morning to lunchtime is best for me.
(3) Really try never to repeat a run. Or at least never repeat the first and second runs of a week because by W3 you might be sailing through it.
(4) Trust the programme: it will work but it is designed to make you push yourself a little bit. Don’t go out with the mindset of being able to stop halfway/walk when you should be running/go home early. If you tell yourself you can do it, the chances are that you will do it.
(5) Change your playlist a bit every couple of runs to keep it interesting. Changing your route helps too.
(6) Reward yourself with a bit of new kit every now and then. It doesn’t have to be expensive (mine is mostly from H&M or Sports Direct).
(7) Avoid hills

And yes, I'm at a bit of a loose end now. I should go out today but am still feeling a bit virus-y so might indulge myself with one more day of rest. Really will have to go out tomorrow, though.

The 5k improver app I've downloaded is called 5K Forever but I may investigate a bit more to see if there is anything better.

I feel a bit lost, really, as I'm not sure I want to do a whole other 8-week programme just to keep doing 5k. However, I don't feel ready to embark on a 10K programme just yet, mainly because I think I have never really enjoyed a run because I've always had to push myself and it would be nice to consolidate what I actually can do and feel myself getting better at it. That might make it more enjoyable.

You're right, workate, we do need another thread so that we can ponder this in depth. slev, have you decided what to do yet?

Hi Lurking! Thanks for your stats story. Interesting

I'm in the same place re what to do now. I think I'd benefit from time to consolidate my 5k running skills so I can comfortably do 5k in under 30 mins consistently, plus the time invested and benefits I'm getting back so far are enough for me. I may need another challenge in a few runs though to keep me focused.

I've looked at aps and a lot of the 5k improvers involve other activities such as cross training or swimming which would be difficult for me so I'm after one which just uses interval training (400m block sprint - walks) and runs to build endurance.

I have just spent half the afternoon when I should have been working looking at various running forums and searching for "What to do after C25K" type threads. Here's what I've found...

There is one very popular school of thought that says don't bother doing any 5k improver programme - it's not worth it because if you start on a 5to10k programme your 5k speed will improve anyway without you actually having to make that a specific goal.

I looked at the Bridge to 10K app but that gets a lot of stick on the forums because it takes you back to doing walking intervals, which lots of people find difficult - now that we can all run for 30 minutes, it seems a step backwards to start having to walk again, and it is much harder to stop and start than just to keep going.

The 10k app I've downloaded is called 5k to 10k. What I like about it is that it seems to have a proper combo of one short(ish) run (for improving speed), one interval run and one long run every week. None of the interval runs involve walking.

Encouragingly, most people say it is much easier to go from 5k to 10k than from couch to 5k

So I'm still a bit torn between trying to do an improver thing just to feel that I'm getting my speeds up or going straight into the 10k programme (which was a goal, just not something I was in a huge hurry to do as I'm quite happy with my 30 mins every other day for now...) and assume that the speeds will improve anyway.

I was really hoping to have a few weeks of actually feeling that running was easy and not having to keep pushing myself - perhaps with the 10k app that might be do-able (W1R1 is run for 20 minutes, W1R2 is run 10 mins, faster run 3 minutes, run 10 mins, W1R3 is run for 30 minutes).

And yes, cross-training? Christ, no. No no no no. I'll be having none of that.

Thanks for the research Lurking. How long is your plan? How about we rest on our laurels just running 5ks for a few days/weeks then start the programme in time to finish by the end of the year?

It's a 9-week plan, so assuming we wanted to finish the week before Christmas, we'd be looking at starting the week beginning 21 October. Which, I realise, only gives us one week after this one to rest on our laurels! Thoughts?

My virus-y thing has now developed into a cough. I really want to go out for a run, though, as haven't been since Sunday. Should I risk it?

Ooh thanks, lurking, that's saved me a job and forced me to actually do some work

So my run update first. I did W9R1 last night - and in 30 minutes, managed to run exactly the same distance as I had in 28 minutes the run before. Which I'm fine with - I was pushing the speed before to see how fast I could go, but now I'm more about keeping going with a view to what I'll do next. My average speed was about 9.30 mins/mile so still pretty fast - but with the added benefit of not feeling completely dead afterwards - for the first time I even came close to enjoying it and definitely feel like I could have kept going (not that I wasn't very happy to stop!).

I think I've decided that I'm going to move on to the 5 to 10k programme next (once I've officially finished the C25k one that is - still got two more runs to go!). On my app that's a 6 week programme but given that it means running for longer in the evenings, it'll still probably take me until Christmas to complete as it'll be that little bit harder to find the time. Plus I'm highly unconvinced that in 6 weeks I'll be able to run for a whole hour, but we'll see on that one. I did look at the 5k improver one but it just seems to stop-start for me as it's based on quite short intervals - with the 5 to 10k it starts off with 5 x 8 minutes runs, then 4 x 12 minutes, 3 x 18 minutes, 2 x 27 minutes, 2 x 30 minutes and then a straight 60 minutes. We'll see if I manage it - but that's the plan. But not until next week though - have my last week of C25k to finish first and then some stats to post!

Well done, slev, just two more to go and yes, still pretty fast! Your biggest achievement is surely approaching that state of Running Enjoyment that we are all hopeful will be ours one day ...

I'm back from my first post-graduation run. Predictably, I'm going backwards in terms of progress, as it took 33:29 to do the 5k. However, in my defence I was running into the wind the whole way (no matter how many times I changed direction) and I do have a cough and feel slightly ropey.

I know what you mean - I was out there today thinking that there is no way I will ever be able to run double that distance so why am I even contemplating the 10k programme. But then it's pretty great to go from literally zero to 5k in just a couple of months so I should follow my own advice and trust the programme

I think I've decided that for the rest of this week and next week I'm going to keep going out and doing 5k every other day. That's another 5 runs, which surely should be enough to make me feel I can actually do this (perhaps I will even achieve Running Enjoyment). On 21 October I am going to start the 9-week programme, which should have me running 10K by Christmas and not lying on the sofa under a throw stuffing my face with mince pies and watching box sets, dear me no

I think even though we're doing different plans at slightly different times we can still keep posting on the same thread and be there with the virtual medals for each other, no?

workate, what are you up to?

Lots of helpful info as ever ladies. Thank you! And well done slev on another good effort.
i think I might be leaving you all as you stride out to 10k. I don't have space in the week for the right amount of running time - things might be better after Christmas but family and work are too busy right now.
i still don't enjoy running either .
what i have done so far is to keep with 3 runs a week. Two of these are 5k length, and the other a bit longer. I will gradually up the mileage on this in the hope that it makes 5k seem less effort. This week I did the parkrun course in 28.20 and a 4 mile run in 36.48. I will add another half mile next week and then try to get to 5 miles for the long run. At which point, 5k may seem okay really!
Does this sound nuts? I hope it is enough to keep up with you folks at least online!

Hi everyone!

Can I jump in...I'm doing a sort of personal c25k...just trying to get better at running really!

I'm just wondering whereabouts I would be on the programme, if I could jump into it- my stats aren't fab (but improving )- I just did 3k in 25 mins, so a 12.4 minute mile. And here was me thinking I was Usain Bolt...

Hi Eggy! Well done on motivating yourself so far. The programme works on increasing your endurance rather than speed so running 25 minutes would put you in week 7. Week 7 you would run 25 minutes in three occasions, week 8 28 minutes x3 and week 9 30 minutes x3. It's hoped that by following the programme you'd be doing about 5k by the end of week 9 and I think we've all run about that.

Working, I understand fully about time commitment issues. Well done on keeping up with three runs a week, I've not managed that :( I'm nervous about running in the dark as it's pitch black around here at night (no street lights). I'm worried about going over on my ankle again or worse still falling flat on my face. I've had a lot on at home and found it hard to get out early enough to catch the light so haven't been out since Saturday. DH is lovely and supportive though and has suggested I go to a local gym for treadmill running during the week and keep up road running at weekends. That will also mean I can spend time with the babies before bedtime rather than getting home and going straight out to try and catch the light. I was a bit concerned about cost but the local YMCA is only £4 a visit.

Lurking - I like your idea of following a plan from 21st October. Can you give me exact directions to it and I'll look it up. I'm not sure I'll be able to do every other day but I'll follow it spread over however often I can get out (a bit like this one). If I find it's too much commitment I'll revert to Workate's plan. I just think the extra structure will encourage/motivate me. Thanks!

Lurking - ps, wouldn't worry too much about time. The most important thing is getting to a point where you feel able to stick at it, speed will come over time.

Well done Slev - almost at the finish line now. You should find the next stage easy as you've breezed through so far

Tinwe, it's this one here. I've linked to the iTunes version but I'm sure it's also available for Android, if that's any good.

I too feel that I might not be able to go out every other day. I'm really lucky that because I work from home I can go out any time and don't have to worry about running in the dark, but I'm thinking that as the weather gets worse, there will be icy pavements (which I am TERRIFIED of), really bad weather plus the inevitable Christmas madness so I can predict that it might take me longer than Christmas to get to 10K. But that's fine. I'm in no particular rush as long as I just keep running and don't pack it all in to take up residence on the sofa again .

Welcome, eggy! Sounds like you're doing really well even without a programme to motivate you. If you picked up C25K at week 7, as tinwe suggests, you'd be done in 3 weeks. It's often useful just to have a bit of structure to it all. I do know how you feel about thinking you must be Usain Bolt - on many occasions I like to pretend I look like Jessica Ennis striding along, wind in my hair, etc., then realise that I am running so slowly I am being overtaken by just about everybody on the street ...

workate, what you're doing sounds very like most 5to10k plans anyway, I think. They seem to involve two short runs a week (to work on speed) and one longer one that increases a bit every week, to build stamina. How amazing that you're doing 4 miles already.

I was talking to my marathon-running SIL last night and she was saying that if you can get to the point where you're running for 40-45 minutes then that absolutely counts as Proper Running and there is actually no need to do any more than that ever. I think it's at that point that fat burning starts and all the various health benefits are at their optimum rate. Interesting.

I like the idea of fat burning - does that mean it would counteract the large burrito I've just had for lunch if i ran for 45 minutes? It's almost worth it

workate and tinwe I know what you mean about time commitments. I can't go in the mornings because I have to leave the house by 7am for work and that's a push as it is. And then by the time DH gets home so that I can go out in the evening it's already 8pm (we've both shifted our hours to manage pick-up/drop off - he doesn't work that hard!). Which basically means on the evenings I run, it's run, shower, eat, bed. But I'm hoping 3 times a week should still be do-able, even if they're slightly longer runs. And if it ends up only being twice a week, that's still better than nothing.

And tinwe completely agree about running in the dark - the streetlights where I live are awful and I've gone over on my ankle at least twice every run recently because the pavements are so uneven, just fortunately not enough to do any damage. Plus although the area I live in is perfectly safe and residential etc., I'm sure it can't be that safe, particularly as I'm not wearing any kind of reflective clothing. But it's that or nothing - and part of the attraction of this for me is that fact I don't have to drive to a gym etc. I'll see how it goes.

lurking I'm not running when it's gets icy. Full stop. Ditto rain. I'm kind of figuring it doesn't happen that often so hopefully it won't halt my progress too much - but I'm definitely a fair weather runner!

In a way it is nice to hear that we're all struggling to find the time to keep up with this and / or do any more. Cold weather, darker evenings and all the rest of it don't help, although I probably need to be running in order to avoid the 'couch potato with munchies' syndrome that usually strikes in winter. Knowing that we're all in it together helps. I doubt that 10K by Christmas is feasible for me either, but I WILL run Park Run before then. Yes, yes, yes. Make me do it!!!

This week has gone all wrong. After a good start with a decent speed 5K and a longer 4 mile effort, I've been sitting down ever since. I was sweating like a pig after the 4 mile run - even more than usual - and felt really achey the next morning. I figured I had just overdone it a bit, but then the sore throat and headache started, and then the full-blown lurgy. So although I've been well enough to get to work and back, I've found even walking from the car-park to the building a bit of an effort! I can't see me doing another run this week. How long does it take to lose fitness? I really hope that, as long as I feel well, by the start of next week I'll be able to pick up where I left off.

Anyone running today or over the weekend? Put in a few strides for me

Oh poor workate! Add lurgy as another reason why it's hard to do this in winter. You have been doing so incredibly well with your speedy 5ks and longer-distance runs that I don't think you'd lose any fitness in a week. Rest now and pick it up again when you feel better.

Yesterday was a rest day for me; I felt incredibly energetic all day and quite twitchy that I wasn't out and running. I can't wait for tomorrow's run, I said to myself ...

Come today and of course I feel a bit knackered, quite lethargic, fairly creaky and totally lazy . However, I MUST go out. I MUST. I am aiming to do my inaugural Parkrun in mid-November so if I have any hope of not limping in last I need to get all the practice I can.

I was reading the Parkrun newsletter yesterday: apparently last weekend a 70-year-old woman ran a 5k in the morning, a 10k in the afternoon and then rounded off the evening with another 5k. And here I am bleating and moaning ...

Hmm, well total fail here. It's raining, I've had a horribly stressful day at work so bugger it, I'm going to get DS to bed and chill out with a glass of wine. I'll try again tomorrow - maybe. Am too fed up with work to think about it really - long and very boring story.

And workate I think you'll be fine to haun a break. I had a week off partway through when DH was away and I didn't find it noticeably harder when I started again - it was just getting mentally geared up for it.

Well I've been out again. Last run was a week ago before that ??

I took it really easy as I didn't want to hate it and decided to do the run that involved the steep hilly bit. Stats reflect that though...

4.4km at 7mins/km for 30 mins. Not too bothered as long as I keep at it, I'm not looking to compete! Bit worried though as I've had sore knees for the last few weeks - only when I touch them or kneel down or similar, like a very bad bruise. Strange but no pain unless they're pressed, nothing walking, doing stairs or resting. Knelt today by accident for the kids and it was agony. I suppose it fits with the Physio saying that I have arthritis between the knee cap and joint not IN the joint. Hope I'm not doing any damage.

I've been out twice since I last posted. On Friday I did 5k in 32:49, so a bit faster than before, but man, it was such a slog. Another runner overtook me and I was watching her pace thinking she looked like she was going really slowly - she had an interesting gait that looked like a very slow trot but must have been a really efficient way of running as she overtook me in no time at all and within a minute I could barely see her in the distance . So I came back from that one feeling a bit disheartened and wondering when exactly it starts to get easier.

Yesterday I ignored all my own advice - I was going out at 10:30 so if I was going to run at all it had to be first thing, which is what I did. Rolled out of bed, ate nothing, drank half a glass of water, got into running kit and went out, thinking I was bound to be so creaky I'd never make the 5K. And of course this was the run where I shaved 18 seconds off the previous time and did it in 32:31 and found it all really perfectly manageable. Baffling.

I'm realising, though, how hard it is to shave precious seconds off my time. I'm going to go out three more times before I start the 5k to 10k programme and will aim to get my time down to anything below 32 minutes. I don't think I can realistically do any more. Then hopefully once I start doing short runs and a bit of intervals I might speed up enough to be able to do a Parkrun in a month or so.

tinwe - well done on a hill run (which I will never dare do!). Your sore knee could perhaps be a bit of inflammation of the tissue around your knee. When I had knee trouble it sometimes hurt when I pressed it even though I was fine when I was walking and running. Have you tried icing it?

slev - sorry you had such a rubbish day on Friday. Feet up and glass of wine sound much more appealing than punishing yourself. Hope today is a better one for you.

workate - how is your lurgy? Hope you're feeling much better.

Good going lurking. It all seems a bit flat here now. Are we losing the collective mojo?
I am back! From my sickbed rather than somewhere fun. I wasn't that ill - just tired and achey. Better today though and managed a 5k run in 28:44. Not an improvement on last week but at least no evidence of major decline. Onward and upward (but not up in the uphill sense!). Any more news?

Oh no! My post has been eaten! Glad to see I haven't killed the thread

I was saying I'd be pleased with your times Lurking. You're consistent and are focused, I'm impressed. My times are all over. I achieved the 5k/30mins thing but only by really knocking myself out and doing a Paula ?? I'm not anywhere near that level in general.

Well done Working! A great come back run. You're doing well with your home made improvement programme.

I've lost my mojo Working. I ran on Saturday but the first time in a week and very slow. I have only done a part run today as I went to a gym induction and the treadmills were full so I did 30 mins cross trainer and 15 mins on the treadmill. I suppose it's at least keeping me fit