Couch to 5k- Cage your inner chimp and get started!

[cinnamongreyhound]

A thread for those thinking of starting, just starting, making good progress or finish the c25k. For all abilities and stages, come and join us for support and advice, we're a lovely bunch!

Old thread

I've just done the 5+ stepping stone run. It's a 30 minute run starting at 150 strides per Minute, then up to 155 and ending at 160 for the last 5 minutes.

I only went 4.4kms. The 150 felt a bit slow and the 160 a bit fast so I guess that my comfortable pace is 155 at the moment. I'm wondering if I can find 30 ish minutes worth of music with this beat for my first Parkrun on Saturday.

I was planning to run to work yesterday morning but the pavements were really wet with rain and slippery with fresh leaf-fall so I thought it might be safer not to. So instead I walked to work briskly - 7.5 km in 1hr 2 mins.

Did Pilates today which I really needed as my back was very stiff. Might make myself go for a short run before work tomorrow morning.

Went out running and did my fastest 5k in ages (probably about this time last year). Was just under 29 minutes . Need to go faster now of course....

It probably took me a couple of months when I injured my leg SarahWithAFringeOnTop to get back to previous speed but my injury was still niggling through most of the first month.

I'm sure you could IwishIwasmoreorganised but I'm not very good at things like that!

I'm running twice in the morning in the forest with my headtorch and then park run and medium run Sunday ready for my half marathon 17th!

cinnamon I was nosing around a park run thread I think and saw that your half marathon is where my mum and dad live. And I'm going to be down there next week (although I go home on the 16th). Hope it goes well :)

St Neots? It's about 50 miles from but I have a friend who lives there and dh has to go work in Cambridge so we'll stop off on the way home :)

I ran 22mins this morning without stopping! W6R3 so two-thirds of the way there. Can't actually believe I did it

I haven't really lost weight but I'm bfing so not dieting. Also eating far too much crap I blame the baby! But I do feel the better for it

well done iwearblack
went for a run and did fast run then walk fast run walk for half hour. got really out of breath and was more interesting and hopefully will speed me up.

Hello everyone, this thread had dropped off my active convos list, but glad I've found you again

I rested up my knee (week 5 day 2 did me in) but now realise it's the way home sit with one leg bent under me that is causing the pain!

So took 10 days off and started shredding again, knee was fine,now shredding before running, it helps me warm up I think.

Back on c25k now, week4 and will repeat again next week just to build up my stamina again

Reiltin, you're way ahead of me now!

Well done Reiltin and IWearBlack and in fact everyone

I've decided to concentrate on running further, not running faster as I am doomed to be a slowcoach anyway, so I'm keeping on with a 10k training plan that I downloaded from Endomondo. I did 3.4 k this morning at an average speed of 6.32 mins/km (told you I was slow - that counts as tempo running for me) and a couple of km at a slow pootle (7 mins/km). The training plan takes me through to April, apparently.

Original, in my world 6.32 is a sprint!

So tonight was WK5 D2 and amazingly I didn't find it too bad. In fact when I had finished I ran home as I felt I could which was over 2k so pretty pleased.

I'm child free for a couple of hours so was thinking after playgroup drop off I might just go out for a run and see how far I can go without walking. Or should I just contine with the programme. I feel like I could do more.

If you're doing the nhs podcasts w5r3 is 20 mins running solid anyway chirpchirp so perhaps just do the next podcast? If you feel you can and want to do more then give it a go, I loved the programme and it always challenged me so I didn't have that problem but I didn't do any exercise at all before I started. It's a step up to help you start and if it's done that then great move on to running solidly :)

Eeek my first half marathon is coming round quick now! I'm excited but really nervous, would love a 2hr or close to it time. I never would hae thought nearly 2 years ago when I started c25k I would be here! Also vaguely considering chase the place with parkrun, if you attend 8 parkruns in a row you have a chance to go for their London marathon place I will never want to do a marathon.

Also originalpiratematerial, that was about my pace when I finished c25k and I now regularly do 5min 20-30s kms. Is that 6.3min or 6min 30sec? I was around 6m 30-40s and without really trying, just going out 3x a week for 30mins I got faster.

Thanks cinnamon, the app I have is by Zen Labs. I've just looked and yes wk5 d3 is a 20 min run so will do that and see if I'm capable of doing any more.

Good luck with your half marathon training.

I DID IT!

5k, 41.20, average pace 8.16 kmph.

I can't believe it. Next step, improve that time.

Can I join?

I've never ever been an exercise type of person, geeky kid at school who always used to avoid sport etc. now in my early 30s I'm suddenly being spurred on by worries that i'll wake up in my 40s fat and unfit and I've surprised myself in the last few weeks by actually downloading the c25k app and using it. I've done the first 2 weeks and have actually sort of enjoyed it

I'm going to try and do wk 3 r1 this afternoon - it's hard to fit runs in with working pt, 2 dc and a dh who works v long hours so I'm trying to do it as the school run sometimes instead of driving.

As the weather is getting worse I feel I'm going to need some motivation to get out there and hope this thread can help.

chirpchirp Well done on the 5k. The 3min runs I have to do this afternoon are daunting enough

Thanks littleoak, still on a bit of a high. After sharing on FB a few of my friends have recommended park run. We'll see x

Wah I've been rubbish at posting but am on week 3, just got one run left, on Saturday. Really enjoying it so far! Bit of a shock going from 1 min 30 to 3 minutes running this week

Hi littleoak looks like we are about the same place. I found the 3 mins daunting when I saw it but they don't seem so bad. I don't know what app/podcast you're using but mine does a countdown at 2 and 1 minutes left which helps. Also I've found it easier to get into it when I'm running for longer as I'm not thinking so much about when the walk will be coming up. Plus the short runs in between feel really relaxing!

Welcome littleoaktree, running in winter is definitely harder but still enjoyable.

Well done chirpchirp, yes definitely look at your local parkrun they encourage people of all speeds and abilities and I love the community at my local one :)

Well done GoodbyeRubyTuesday!

Thanks for the welcome cinnamon

goodbyeruby the 3 min runs weren't as bad as I was expecting today either, though did get a stitch in the first one , yes mine counts down a bit too which is helpful, (just got the change4life app). Ds1 was not amused that I hadn't taken snacks for him when he finished school though - what do you all find works best for carrying things when running? A friend leant me an armband thing but can only fit keys/oyster card in that.

Did another of the 5+ intervals runs tonight.

In the rain.

I really enjoyed it

Next outing is going to be on Saturday. My first Parkrun - eek!

cinnamon it doesn't really work for me - last year I did lots of running, building up to 10 k in June but I never ever got down to below 31 mins for a 5 k run. I really am just not build for speed.

I am however determined to improve my Cooper PB which currently stands at 2.02 km.

As long as you're happy with what you're doing originalpiratematerial . Have no idea what a cooper pb is

Endomondo is obsessed with them!

A "Cooper" is shorthand for how far you can run in 12 minutes. It's a standard way of measuring fitness in the US armed forces I think.

Hi all. Long time, no post. 5k/45min interval last night in the treadmill. Took ages as I'm still slow but I prefer stamina/time over speed.

2min 1% incline walk @ 5.5kph
2min 3% incline jog/run @ 8/8.5kph

According to runtastic (I use to log activity), it was avg pace of 9min/km