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 have one more week in week 4 left then I would be due to start week 5 on Saturday morning. However I am away all weekend with no chance of doing a run so my plan is to do my W5R1 Monday morning with a friend and then W5R2 Monday night with the rest of the group - is that madness??

Stilllearnin I'm trying to tell myself that, each run I've done I've done better than the time before even if I haven't completed the run I planned. I'm just happy to be progressing but I can't help but feel a little disappointed each time I 'fail' to complete it.

I'm not going to push my body too hard though, I did that at the end of a week 4 run, stomach pain in final minutes and when I finally did stop the tension in my stomach stopped so quickly, plus it was the first sunny, warm morning since I'd restarted C25k, that I thought I was going to faint. Learned my lesson with that one.

I've got a house viewing tomorrow and I've already been checking google maps to see if it had a decent running route

That, Felicia, is because you are a runner!! I have my last 25 mins this morning- really? I am looking forward to being able to go out knowing I can do it. 25 mins seems a joke today!

Went out and completed W2R3 tonight after over 3 weeks off! It wasn't too bad and I managed easily to complete the run phases and I even think I covered a bit more distance! Only 24 days left until the 3k so I need to crack on

I'm one run off officially completing c25k now and my cold has come back again... Its so annoying! I've had this cold on and off for months now.

someone just posted about the 20 min run, sorry I can't see your name on my phone, just wanted to say it is hard, don't give up, I don't think anyone finds it easy. X

Hello I'm back after my Easter silence! I'm still running - on a good day I can now do my 5k in just over 29m, and I have on a couple of rare occasions pushed the distance to 5.7 or even 6k.

Kasterborous and MadMonkeys yay so close! Well done! And then you just keep going on and on and on! And MadMonkeys have you tried running with your cold? If it's "only" a head-cold rather than full blown aches and shivers I mean! I have been running with a bad cold all through the holidays and really i made no difference, except me not wanting to go out - I was fine once I started, though on occasion my breathing must have sounded even worse than usual.

Hmm it would appear I have bread more runners! While I dragged my 9-year old DD round for 1M of Sport relief (and she raised £147), it's my 6-year old DD who amazed us all last week when she ran (voluntarily, we actually tried to dissuade her at first) a loop round the park, without stopping, and that was (I measured afterwards!) just under a km (0.8). And after a short break she did it it again, no stopping! I had already run that morning so I was not inclined to join her but we might do something next weekend - though that means 7 boring loops round this park for me

MaryShelley don't beat yourself up. I would probably go back the previous week to build a bit more stamina and then try again. There were some weeks that I did again and again before moving on. The thing is you really really CAN do this. But as you found, your head needs to be on board . Give yourself time. And if you need to walk, then do, and then run a bit more. It still counts, don't be defeated if you don't manage to run the 20m in one go at the first attempt. The total running time also counts! And you will have done a lot more than 20m overall in one run by now. We all have good days and bad days - I have been running for coming up to 3 years now, and am just inching back to covering the 5k in under 30mins, but yesterday for some reason my legs really ached so I called it a day after 25 mins / 4k.

Oh and I wanted to say: FeliciaHardy I love that! You definitely are a runner now.

Hi anja1cam yes I've had a cold on and off for months, I've run through it anyway but just now I feel rotten, chesty cough, streaming nose (soooo attractive!) and I think I'd be better not running. My,last run was such a struggle, I had to drag myself round feeling awful so its time out for me.

madMonkey You're right of course, only you will know whether you're up to it or not. I just had to stop myself from using it as an excuse, knowing full well that it was a weak excuse in my case.

It's a bit like the advice to 'run through the pain'. Might work at times but not for me last year, I ended up hobbling around in pain for over a week...

Awesome Felicia Does it??

Sorry to hear you're not well MadMonkeys, especially so close to the end.

Good luck for your final week kaster

Well done to both your dds anja. I have a 6yo and there's no way I could persuade him to run a km. He seems to tire very easily even playing 'chaseys' with him, has asthma though.

Not much to say here. Running 7k under 40mins now so for anyone just starting it is possible as I couldn't run the length of myself three months ago. Sometimes I love it, sometimes I hate every second of it until I'm finished and then I feel great I've accomplished it. Started lurking on the runners thread but feel it may not be good for my bank balance as there are many links to clothing

stillearnin you are still well on your way to getting there.

anja1cam that's really good. I've only got one more run to go in week 9, but a while to go until I manage the full 5K.

Thanks Morrigu just one more run now! as I did the second one of week nine tonight.

madmonkeys I'm the same as you. Just the one run left.

I remember joining this thread when I was on about week three and looking at the people who had completed it thinking I'd never get there. But it has flown by, and I've amazed myself that I have persevered and haven't given up, even when I felt I couldn't take one more step.

I must admit I will miss Laura when I've finished, I might still listen to her once a week on one run. I love it when she tells me I can do it and to keep going. It's made all the difference.

Ha, Kasterborous I said before: I ran with Laura on week 9 for many many many weeks . But stopped doing the end sprint after a while... Then finally got myself some other tracks sorted and stuck with those forever! Now finally got a player capable of random shuffle so it's a bit less repetitive

So... I went running with my 6 year old today... She runs a pretty fast pace, certainly took me out of my comfort zone, but I need to explain: we run in the local park, the path that circles it makes about a 0.8km loop. So we ran one loop, then I carried on but made her rest and then she joined me for the third loop before calling it a day after that and I carried on to 4k/24mins, I gave up as I got bored with the route and no music . So on the start of her second lap, my third, only 10 mins or so of running for me she was happily outrunning me . Looks like I have a training partner for weekends now, at the moment she's really keen.

W3R1 tonight. I went on my own as DD was playing with friends. I like how "Laura" breaks in during the 3 min run to encourage you to keep going!

If I feel OK, is it alright to run again tomorrow? I know we are supposed to have a rest day but I am worried I won't be ready for the run if I don't put in more than 3 sessions a week

Dizzy I think it is really not recommended. I have never tried it until very recently and was okay, but I do run 5k 3 times a week and had only done half a run the previous day. Have you tried googling or looking in the FAQs of the NHS c25k site? I do seem to remember that the general advice is not to increase your overall time/distance totals by more that 10% per week? But please don't take my word for it.

No not recommended but I admit I have done it from the start, one week 3 runs, one week 4. Dc are away eow so I usually run Fri night and Sat afternoon that weekend as it's the only chance I get without the hassle of arranging babysitters. I try to leave the Sat run as late as poss so there's near 24 hours between them and I take them both at an easy pace.

Anyone have any ideas how to get the podcasts onto your phone (Samsung)? I've been trying for the interval one, downloaded ok onto computer but when I go onto Samsung Kies to upload it to my phone I can't seem to get it on.

Well I took a chance and went out anyway! Just round and round the block behind the house as DD was practising for her upcoming kids triathlon.

Yay, I just did my final run of c25k! W9r3. It's a bit academic really as I intend to keep doing the 30 minute run for a while to improve my distance and fitness before increasing the duration of my runs, but it feels like an achievement! And if I can do it anyone can

I do still find it hard work, especially the first 5 minutes and last 10 minutes. On the plus side my knees have been absolutely fine for ages now and my body recovers so much faster now after a run. I'm definitely fitter.

that's great MadMonkeys I've got my final c25k run on Wednesday. I'm like you I feel fitter too and my legs are certainly stronger and more toned. The middle 10 minutes are the easiest for me too. It's the last minute that's a killer for me. It seems to go on for 10 mins!

Delurking, did my first 'run' this evening and survived! I'm using the ZenLabs C25K app and strangely looking forward to run 2 on Wednesday. Haven't done any proper exercise for over 5 years and never been a runner but always fancied it and this thread has inspired me. Thought I'd post as other than DH I'm not telling anyone in RL until I'm several weeks down the line

madMonkeys congratulations! Great stuff. Yes I'd stick with the 30 mins, the distance will improve with time.

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Oops sorry posted too soon!

DevaDiva congratulations on starting! I remember the feeling of achievement I felt for just surviving the first week. I'd never ever done any exercise before.

I think I should have finished a few weeks ago but there's been a lot on with dc difficulties (very sad and tired face). But I've managed 1 run a week and do I did w8 r1 today. I ran on a bit walked for around 30 secs and ran again. I am planning to run somewhere nice for my week 9! Good luck for tomorrow Kaster. I will post again when I am feeling more cheery.