Couch to 5k- fantastic plan that works for all!

[cinnamongreyhound]

Come and join us for support, advice and a gentle butt kicked when needed!

From starting out to those of us who started 2 years ago, and everyone in between!

I know the main point of this is fitness but do you also see a change in weight/toning? I am pretty unhappy with my lumps and bumps and am desperate to fit back into my clothes rather than buy new ones.

Fabulous welcome and well done for starting.

I am only on wk 5 but I have noticed a real difference in that short time. I can actually run for 3 x 5 mins - yet that first week I had to really dig in to do the 1 minute runs!!! I have also noticed that my stamina has definitely improved in the dance class I have been going to.

I am still finding the breathing is hard to get right, and sometimes I feel like I could walk faster than I run, but at least I am out there doing something.

If you were once a good runner then you are one up on lots of people who do this so I am sure you will be great. I have never liked running (definitely not naturally built for it - even before 2 kids and hitting 40 - more built for sumo wrestling me ) but I look forward to my runs now.

Can you plan when to get your runs in regularly? I think planning run on particular days/times really helps me to get out 3 times a week as it has just become a new routine.

I am hoping to do it three times a week in my Lunch hour at work, alternate days.

When I say I was a good runner, it was many years ago though I did cycle for hers too nil I learned to drive.

Thank yo for the encouragement, I plan to do w1 run 2 on Thursday.

Music definitely helps me, my play list is lots of Queen, Rhianna, Avicci and dance style like Titanium all with good beats that help to set a rhythm.
I started this whole thing at the same time I got rid of my scales so I don't know about weight loss but I'm losing my muffin top so it's doing something :)

I am one of those TheFabulousIdiot, I found the c25k pretty tough but completed it. It took me a while but I did start to enjoy the actual run and now I LOVE running! Music definitely helps but I now run without as lots of races ban headphones. I am definitely more toned now and I lost weight but I did that using mfp to count calories.

I did it!! Does happy dance

I would say I completed W5R3 but being the muppet I am I managed to set it on a different day. Only realised when it said to begin walking after the first run. Rather than start to try and take it out of my tights, fiddle with it and break my stride I left it on and ignored the prompts thinking I would wait until the cooldown. Then thought what if it's on one of the 28min ones? So ran a few mins into the cooldown to find out it was on W6R1 so in total I ran 27mins non-stop!!

Honestly really, really enjoyed it and could have ran more. Started getting a stitch about 14 mins (I think) in but gave it a rub, stretched did some deep breathing and it stayed at the edges. A beautiful day for it here. Only thing I'm worried about is my knees as I've following the programme religiously so they don't play up. I'll find out in the morning I suppose.

I can't believe the difference five weeks makes. Wish I had been able to do this programme years ago.

Morrigu! You are an inspiration and an actual factual RUNNER!!

Fabulous- if it was you that asked about toning- I'm not an hourglass but I have heavy thighs and a small waist. I've hit 40 and i'm overweight and so my tummy has started to bulge. But there is something in running that shapes my abs and midrif really well. Even though I'm at the beginning of the program it's noticeable. Similar to sit ups but with cardio. Not sure if that's just my shape tho.

Whoop whoop, well done Morrigu!!!!

Morrigu - well done on your run!! Not sure if it's called rhythmic breathing but it works for me.

*stilllearnin' - its my midriff that I am trying to make a difference on so I hope my body behaves in the same way as you!!

I worked today so couldn't run (on my own with children now so can't go out) and it's funny how much I am itching to get going in the morning!! My first day of week three. It's so tempting to skip a bit but I will stick to the programme!

Hi ladies,

I've been lurking watching your achievements but I'm delighted to say I did week 6 run 2 today and while I still don't like running, I love how I feel after it! I tracked my run afterwards and it was a full 5k between the walking and running, so I'm delighted to have my run planned too!

Keep up the good work everyone!

Yay Morrigu, well done! Sounds like you breezed it!

Fantastic! Well done Morrigu!

Well done FruitBasedDrinkForALady! It took me a while to actually enjoy running but the post run glow was appreciated from very early on :)

I still can't equate the image of me = a runner stillearning.

I think it was just one of those 'good runs' and sheer fluke it happened on that day. Possibly having an argument with my ex the half hour before helped as I had a bit of pent up frustration to burn off. Tiniest bit of an ache in my shins tonight so will take the next two days off rather than one. I'm that terrified of injuring myself as I have really bad joints.

Well done FruitBasedDrink, 5k is good going.

Fabulous I've put on weight but stopped smoking need my jaws wired shut and not trying to lose any. I have noticed the tops of the inside of my thighs and saddlebag area appear a bit more toned but not sure if I'm imagining it. I will say my dad, ex-marathon runner so many times over has always told me to go by measurements if you are running rather than weight. If you put on muscle it is heavier and denser and might make it appear like you aren't losing any weight.

Fantastic work Morrigu! Great that you managed to enjoy it, and it also shows what you're all capable of if you don't overthink it. Will you carry on with where you are now?

Fruitbased I'll admit that I still don't really enjoy it, after two or three years! Which is why I stopped in November, blaming the weather

But there is something in me that makes me stick to it. Today I jumped at the chance when a one-hour window opened up between a meeting and the school run... Otherwise it would have meant a 6 am run tomorrow. But those are getting better now with sunrise...

But yes I normally plan my runs, they're all early mornings, well Saturday not quite so early but 7 is not unheard of. Always before breakfast. Took me ages to work out how much more time-efficient that is . And I always feel the difference if I've skipped one/left it longer than 3 days.

I've said it before: i am not really the sporty type, and when people started calling me 'a runner' I could not really relate to that. Still can't. I was medium fit but had always been totally non-sporty when I started c25k. And I have never set foot in a gym. But my resting pulse rate is now 60 and I can scamper up three floors at work without being out of breath. Now that's worth hanging on to.

Hello everyone, I have been lurking. I completed week 6 run 2 this morning. I'm loving it. I used to run nearly every day before kids (12 years ago) started again 2 years ago but got ill and had to stop. I'm 41. We have 5 children so I find the best time for me is v early, 6.45am. When I started a few weeks ago it was still dark when I set off! I'm hoping by the time it's warmer I'll be less wobbly and might look a bit more professional.

Any suggestions for what to do after week 9?

Resting heart rate is something that really surprised me anja1cam, mine is now 55 whereas before it was probably closer to 70!

I just ran 30mins 3x a week to start with MissSunshine but did lose a bit of momentum. C25k does give you something to aim for and if you need that there are c25k+ programs or 10k ones. I found that just pushing myself to get a bit faster and actually seeing how long it took me to do 5k and working on that helped. Essentially now I run because I like to, I don't worth too much about pace or calories burnt like I used to. I enjoy running, I know I'm a happier healthier person because of it and I make sure I have time to run 3x a week no matter what else is happening and what the weather is like! This week I had other commitments so I was up at 5.45 today and Tuesday to get my run in. I have a race Sunday so that's say three sorted and I may have to miss parkrun Saturday as dh has to work so I'm already a bit :( about that!

Or MissSmiley even!! Sorry

Probably just stick where I am anja. Think I'm going to be a little bereft when it's finished.

Heart rate is interesting. Took mine very unscientifically once last night. Know it's meant to be an average but was 62 whereas I know it was in the 70s before. Good to know as one of the main reasons I'm doing this is for health as there's a bad family history of heart problems and hypertension.

I'm going to stick at 5k to try improve my times MissSmiley and brave some parkruns. After the summer I want to do the next programme up to 10k. All going well I have a vague idea in my head I want to enter our local half marathon in Sept 15 but it's not a solid plan yet.

The summer will be tough trying to fit in any time to run as my parents who babysit for the quick hour for me go abroad for four months. Will possibly be able to do once one week and three times the next but a bit worried I will lose some hard earned fitness and then motivation. Any ideas of cardio stuff you could do round the house to take place of a run?

Wow, I really am in the early stages compared to you ladies - just completed week 3 run 1 today but am loving it.

I am a bit worried about how I will manage to fit them all in during the school holidays - DH works away so I currently run while the children are at school. DS could cycle with me but the two DDs couldn't manage it…

How does everyone else manage it?

lurking

really really really want to be 'a runner' again...terrified of hurting crappy knees and joints. My dream would be to do the parkruns or a race. I would absolutely love it. I just can't seem to get motivated to get going! Went to the gym as a one off a few weeks ago and ran 3k pretty quickly and felt amazing afterwards. Not sure why I can't get going Am generally so unmotivated to do anything at the moment.

Anyhoo...does anyone have a samsung galaxy phone? I do and I've thought about using it for apps and music while running, but it's so big and cumbersome I am not sure what to actually do with it while running!!

How do you take your heart rate? Just counted my pulse over 1 minute and it was 56.

fullerlonger yes that's exactly it. I just count for 10 secs and multiply by 6

Afternoon. :)

Just completed week 1 run 2 and managed it while upping my pace and the distance. Not by much but it's encouraging to think I am 'better' than 2 days ago.

I found the first bit quite hard, a bit like running through sludge, but put it down to being tired from Tuesday and the fact that this is probably the most exercise I have done in three years!

Do any of you do any other exercise in-between runs? I am planning on doing W1R3 on Saturday and then going for a family cycle on Sunday.

Thank you for all the encouragement and advice about weight/weighing etc :)

In only three weeks ahead of you petit so not that much really.

Well done Fabulous. I don't do any real exercise as such but I do walk at least 4 miles most days, usually with a heavy buggy and shopping in tow up a hill :) I've been doing that for years though even when I was overdue and huge. Ideally I would love to get back to pilates for my core as I used to do that class and start a bit of strength training but it's just not feasible at present.

Belated well done Morrigu on your run-and-a-half - 27mins is fab.

I just did w5r2 today and really enjoyed it - could definitely have kept going for more than the 8mins but not sure how I am going to manage 20mins on Sat!

I have rather foolishly told a friend that I will do a parkrun next Sat (as the master plan says i am supposed to be running for 25mins by then!!) but I am really nervous about it as my pace at the moment is somewhere between sloth and snail. Various people have told me that it is all very supportive etc but I am still scared big wimp though I am determined to get doing it as I think it will give me a focus once the c25k is done.

Still can't believe I am turning into someone who actually enjoys running. Hope I can get some of that toned muscle thing going on too, although not noticed much yet glares at tree trunk legs and wobbly backside

For whoever asked about taking samsung galaxy phone with them - I bought a cheap audio/phone waistband holder thing from Sports Direct which has been pretty comfortable and it fits in there just about.