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!

Well it's done but I defo felt the pizza!

So I did w6R2 today and felt knackered

Admittedly it was after morning at work and was cold and drizzly but how can I find 2 x 10min runs harder than the 20min last Saturday? It's partly in my mind, I know, but also my strides seem to get smaller and smaller as I get tired and I feel like I am almost going backwards!

Am now regretting being all gung ho and committing to doing parkrun this Saturday. Plan says to do 25min run so I thought I would be ok at parkrun (though I might be last!) but I am now wanting to bottle out.

Someone please give a virtual kick up the butt and tell me their W6R3 run was a breeze and that I will be fine at parkrun.

How's the knee holding up Kasterborous? Think you're doing the right thing taking a break to let it recover even though you're gutted about it. Hope it makes a quick recovery for you.

Well done on the 20 mins Finnlaggan!!

Put it down to one of those bad runs StartWhereYouStand. I was a bit despondent after an awful one of mine and my dad told me it just happens for no reason - occasionally it's extremely hard from the get-go and every minute is torture and sometimes you feel like you can run forever according to him, can't see me ever feeling like running forever mind . I actually find stopping and starting harder now than running constantly for some reason. I hate waiting for traffic to pass and do that weird bounce/jog on the spot thing. You can do it! Adrenaline will kick in and now your bad run's over, chances are it'll be a good one next.

Well stilllearnin I used map my run. And I did 4km! 3.99 to be precise. So maybe the other site was wrong or maybe I tried harder tonight... I did feel bloody knackered so perhaps the latter. Did a completely different route, lots of decisions required, traffic etc. I'll do my usual straight to and fro path next week and will know from landmarks whether I'm doing a bit more or if the app's measuring differently. Anyway, thanks I really liked it!

start I often felt the second run of a week harder than the first. W6R3 will be a breeze!

DD and I stuck with W2R3 tonight. The last couple of outings she has cycled whilst I walk/ran so she found it quite tough - plus is was quite windy and a bit drizzly.

I think it's getting to the stage where I will need to go out on my own during the day to move forward as although she is doing well I find I have to slow down to ensure that I don't leave her behind - but then again it might be that today was her "bad run" as half the time she is way ahead of me!

We are all doing a 3k in May so I need to plan still going out with her (and DH) so that we can complete it.

Thanks Morigu my knee didn't hurt as much as I thought it would yesterday but it isn't right and as soon as I try and run it hurts so I'm going to have a break, it's better today than it was yesterday so hopefully a weeks rest will do it good.

Ladies, I have to give up as the running is playing havoc with my ahem undercarriage!!

Just wanted to say how lovely and supportive you all are and how impressed I am with all the determination. I am going to try using the plan next week but on a spinning bike as there is no impact. Good luck to all of you x

Oh petitdonkey I'm sorry to hear that. Hopefully the bike will be the answer for you. Let us know how it goes.

I did the third run in week 7 this morning. I found the previous two this week quite hard (a bit mentally difficult) but today I was on form and really enjoyed it. Laura did say she found week 7 relentless!

Looking forward to starting w8 on Monday. I'm doing 30day shred tomorrow again.

Does anyone know if there are 5k to 10k podcasts? I'm getting used to having someone talking me through it.

How did everyone else get on today?

petit - i'm sorry its stopping you from running. But what a great idea to use the bike. That's great. Please stay with us - we need people like you!

Petit really sorry you've had to stop running. Hope the cycling goes well.

kaster I'm glad you are resting, it will make you a stringer runner in the long term. Don't give up, I was in exactly the same position as you and it has never happened again so hopefully you will be the same.

I've not run since last Sunday as I've got another revolting cold and cough... hoping maybe I'll run on Tuesday, it will be w7r1. I can't quite believe I'm getting towards the end of c25k after all the stopping and starting due to injuries and illness! When/if I finish I think I'll do 30 minute runs for a few weeks to try and improve my speed, then think about increasing the time of my runs.

Well guys, I have just got back from my first ever parkrun - WOO HOO. (It is a free 5k timed run for anyone who hasn't heard if it).

I only walked twice and did in in about 37 mins. I have to say that I had two lovely friends who ran with me and kept me going but I am amazed. I know that my pace is slow but it gives me something to work on!!

So for anyone starting out - I was you 7 weeks ago. I really, really struggled the first time I had to run 3 mins - I can still remember how hard I found it. And I am about as far from a lean, mean, running machine as you can be, totally NOT a natural runner. And yet here I am evangelising about a 5k run (with a bit of walking!).

So keep at it people, if I can do it, anyone can!

Just completed w2r2, with aching shin splints. But it's all fine, have lost four pounds since starting! Zoom zoom!

Sorry you had difficulties running petit. Fab idea using it for cycling though, let us know how you get on.

Wha-hey go StartWhereYouStand!! I think that's a great time too. I had briefly thought about going to one today, instead I had a well deserved lie-in

Are you doing your stretches and bum kicks before you run TheMaw? Well done on losing 4lb already.

Finished W7R3. Really not enjoying it at all this week and finding it difficult so I'm going to stick at the 25mins for another two or so. Felt great after doing it so there is a plus side :)

Startwhereyoustand, that's an amazing feat in just 7 weeks! I did my first 5k Park Run today too, but have been running once or twice a week now for almost five months. Time was 34 mins.

Wow well done stand that's amazing!
Just done week 6run 1 and it was fine, easy after the 20 min run last week...

Can I just ask about weeks 7,8 & 9?
Am I supposed to do the same run three times those weeks for example, 3 x 25 minute run for week 7?

Seems a lot right now.

Thanks.

Well done woodrunner that sounds like a good time to me. I am just looking forward to being able to get round 5k without walking before I worry too much about my time - but the timing aspect is good as it gives me something to aim for (eventually!).

Morrigu I'm sure your lie-in was well deserved - those running muscles need resting sometime

Finlaggan I am about to start wk7 and it does appear to just be 25min runs each time. Have to say I am a bit about doing 25mins for each run as it suddenly seems like alot of running (though I know that is why we started!!) but I have trusted the plan so far so I will give it a try.

Thanks start let me know how you get on?
You're right the plan has been working up until now, there's no way I could've run 20 minutes at the start of this.

Fingers crossed its not too tough!

Thanks stand I am need of inspiration. I only managed 2x w4 this week. Had miscommunication this Sunday which meant I didn't run as planned and my partner didnt do what he planned! I am busy this week

• my home ed son goes back to school (this is a good thing as it's his choice) and I have loads of work to do. So I may be calling on this thread for a kindly boot to get me out there. Still, it is these weeks where you know you have to dig a tiny bit deeper if you want to keep on track.

Hi all, I've had a week off due to not being well but off out to do wk9r2 which is the 10k app.

I have also stupidly signed up to run a half marathon like the idiot I am

Morning all,

Thank you all so much for the words of encouragement. I did W4R3 today on a spinning bio which was great and I worked really hard but I don''t think I will continue to use the plan as I don't think I would do 25 mins straight flat our cycling on a spinning bike.. Was so tempted to get on the treadmill, mainly because I like knowing at the end how far I have gone, calories burned etc. Not sure an app would be able to map that on a spinning bike….

Dharma - Wow! half marathon is a real goal to have - when is it?? YOu know we will all be cheering you on!!

Hi everyone
I did first run of week 8 this morning. 28 minutes running.
Really enjoyed it after finding last week quite hard.

When's the half marathon Dharma? Very best of luck for training for it.

Far as I can see week 7 is 25mins, 8 28 mins and 9 30mins. Mine is on the zenlabs one for week 9 though and only one option run 5k opposed to the nhs one that has three.

The lie-in was well needed StartWhereYouStand after dealing with a sick toddler all week. Think I'll screw up my courage and go two Saturdays from now when the dc are away. Well done to you too woodrunner on your first parkrun.

Started my week 8 today even though I said I would stay at the 25mins. I actually told myself at the start I would see how I felt at the 25 but carried on as I felt ok. Well I feel alright once I get my pace and rhythm but the first 5 mins or so are still hell. Thought this was strange but after consulting with google it's all to do with the way the body changes how it's releasing energy. Interesting.

Hi everyone, I went out yesterday in the end to do my third week four run, I just wanted to do it so much, paid the price of my knee hurting today but it didn't hurt much while I was doing it and hasn't got any worse. I've bought myself a good knee support to wear while running and it made a difference yesterday

I'm actually looking forwards to the 20 min week five run, I must be insane! I know it won't be easy but I'm going to try my hardest and I feel so good afterwards when I've pushed myself. I've been pleasantly surprised how much I enjoy doing it.

So many of you on here are a real inspiration on what you have achieved, and I enjoy reading all the posts, it's a lovely thread were people only offer encouragement and help

Hello (slinks in), I just can't keep up with you chatty people. I have today, possibly the first time ever, run two days in a row. An easy sub-5K (3M) for Sport relief yesterday - I was the supporting team for my 9-year old who ran a mile and then I carried on. And then a proper 5+K today. We'll see what my legs think about that tomorrow.

Wow Dharma that's a great plan. I must say that you are all inspiring me to possibly up my game and head for a 10K programme - I know that's still nowhere near a half-marathon though. However it's a question of time as much as anything. I can only fit in one or possibly two (when I'm lucky) longer runs into my week.

MissSmiley yay well done! I just gets easier from here.

Morrigu wow well done.

And everyone, if you're anything like me - after week 9 there is 'week 9 forever'. I was not organised enough to sort myself some timing device and alternative music to I ran to the NHS Week9 track for a long long time (at least a month). And noticed that I was slowly slowly getting further and further, without consciously pushing the pace. So then I got myself sorted with a GPS watch, and found that I had reached the 5K milestone in my 30mins.

Hi all. I've not been on here for a couple of weeks due to work and my son being off school all last week with bad asthma.

I had started week 5 but redoing it and did 2nd today. I was just going to do the first run again as told myself I couldn't do the 2nd but just decided to try doing the 2nd run while turning my app on.

I'm surprised to say it went fine. The first 3 minutes I thought no way will I last 8 minutes but once I had fully warmed up I think I could have kept going another minute or two. The end of the 2nd run was definitely harder though.

The only problem is looking at the next run - a full 20 minutes with no break! I know I've run a total of 16 minutes today but it seems a huge leap to do it with no break.