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 done to all who have completed the programme now, great feeling isn't it? That's a fantastic time MadMonkeys!

Ooch that looks sore kaster. I agree there seems to be no rhyme or reason to the bad days. There's been a couple of times I've given up at the 20 minute or so mark after it being hell the whole way through and just feeling wiped. Bit of rest for a day or two and all's good again.

I also would stick to the programme spooky but I was terrified of injuring myself so close to the end.

Still running away here weeks on from finishing c25k. Entered my first parkrun on Saturday and loved it. Would highly recommend everyone to try a local one if they can. Real friendly and positive atmosphere.

Thanks Morrigu it's good to hear that others have struggled at times (not that I want any one to struggle but it shows it's normal). It's posters like you who have spurred me on to finish the programme then just keep going

Hello there, I'm still plugging at it. but only managing 1 run per week so now on w8r2! It's a lot harder this way. My son got beaten up at school twice in 2 days. The next week the same people pulled a knife and so we have taken him out. The school says it was because he is new!!?! so anyway that has got in the way and only running once a week is not making it any easier! I'm going to put the next 4 runs in the diary and not be persuaded against it!

Kaster! blimey. I should think that was a bit of shock eh? It's awkward isn't it. today I felt rough all the way to around 20mins and then I felt ok. I feel a bit that if I stop I might be making excuses - so it's hard to know when you are making excuses and when you actually need to stop.

stillearnin that sounds terrible, your poor son no wonder you haven't had much chance or inclination to run. I hope things get better for you all soon.

I think I need to set myself a goal like run for 32 mins. I've sort of felt a bit bereft since finishing the programme. While I was doing it I had a goal to reach every week, now I just have to run for 30mins. I think I might listen to the podcast again next time.

That sounds really frightening stillearning, your poor son. I really hope you get something sorted soon, that would be a nightmare of mine.

I was the same Kaster. Finished it and felt like I needed something else to work for. I started by adding on an extra couple of minutes onto the 30 then worked it by adding .5km onto the distance each week. I'm now doing one long run a week an extra km a week atm, so today was 8km but wed I'll do some intervals fast/slow for 5km and an easy 5km on Fri. Have two goals - want to run 10km and want to get a sub 25 5k.

Once I hit the 10k it will be summer and I'll only be able to run once a week with dc off school and no babysitter for 1yo so I'm trying to think of ideas to maintain rather than improve fitness round the house. Thought of skipping and was considering getting a trampoline but my back garden's really small.

Morrigu you need a hula hoop surely?! I remember adding a song or so on to increase distance. I also did a long run and 2 c 5k using the w9 podcast each week. If you've not tried interval running there is a podcast on the c25k site- it's hard!

I remembered a tip I read some time ago while I was running today. Your head is the heaviest part of your body and so how you carry it is important to your endurance. I think you should be looking at the road ahead a few metres in front. But basically just experiment and you will feel when you have it in a good position.

Thanks also, ds is at my mum's this week doing lots of walking. He has a really great life and will be ok. We just need to get a plan together even if it's relatively medium term.

W4R2 completed last night. Legs felt really heavy and I don't think I got quite as far as I did on Sat. before I turned round but it was pretty close.

Think I might repeat it again tomorrow morning and then again on Thurs. evening (1.5 days between runs) as I feel I need to "get the miles in" before moving up to W5 on Sat.

How is your arm kaster ? It looks really painful. I haven't had chance to run for a few days but tomorrow I'm back on the straight and narrow. Went for a family walk the other day and I had so much energy! I can definitely tell that my fitness had improved heaps since I started running :)

It's okay thanks MadMonkeys a bit sore with a massive scab but fine. I'm going to go out again on Friday, so I will have had four days without a run. I thought about going tonight but I feel wiped out for some reason. Hopefully I will be okay then. I'm going to listen to the week nine podcast while I do it, as I think I still need that voice in my ear.

I went out in the day yesterday (yikes) which I have never done before and decided to change course too which involved some running "cross country" on a rutted uneven track. What I didn't realise that there was a long incline that I had to ascent during the second 3min run (doing W4R3) but it was nice to look back along the path through the rapeseed field when I was finished. It also was a longer circuit so there was a 1k walk home at the end which should get me legs used to working for longer. Going back out tonight and taking DD on her bike as she will love the view from the fields

That sounds like it was a nice run dizzy I went out tonight for the first time in nearly a week and it was okay, certainly better than the last time I went. I've gone back to listening to the week nine podcast again, I think I still need to, I've been brainwashed

Didn't get out on Thurs night (DD said it was too blustery to go out and then DH got home too late to babysit) so went out yesterday lunch. My legs felt tired and I was running into a headwind the whole way!

I had planned to try out W5R1 today but now I'm afraid I won't be able to do it. On top of that my race number for next Sunday has arrived this morning and I am seriously feeling about pulling out as I know I can't run the whole 3k - especially when surrounded by 499 other people!

I was the same yesterday dizzy, the wind was horrible. You can do it!! Honestly being with other runners gives you a real shot of adrenaline. There's no shame if you have a walk a bit of it too but I bet you will be running it :)

dizzy I bet you can do 3k without any problem if you are running with others. have realised how much a different that makes

Well am a tad p*ssed off today - the group I am in are on w7 today so I was expecting them to run for 25 minutes... I am away on holiday so couldn't do it and have found out that they have all unexpectedly completed a 5k run this morning instead with all the cheering and applause of 300 participants... I really feel like I have missed out on a massive experience that they have all shared... am I being silly about this??

instead I went for a run in the rain by myself this morning and failed miserably - too many hills and too much wine last night I think but I was rubbish and ended up walking twice. So at myself for being so pathetic .

spooky I can fully understand why you are annoyed that you missed the group run, and especially because they didn't tell you.

Don't worry about your bad run today, I had one of those last Sunday and it was horrible, I felt pathetic and weak because I had to stop. Then I went yesterday and was fine again (well as fine as I ever will be)! Don't let it put you off.

kaster thanks for your encouragement . sat here feeling like a bitch as I should be happy for my friends instead of[en

Plus it is irrational as even if I had known about the 5k, I still wouldn't have been able to do it as we are away so I would still have missed it... I guess I would have had a chance to prepare myself if that makes sense??

I hope it is like you and much easier next time. Am back on Monday so going to do the 5k route by myself in the morning just so that I have that satisfaction that I too have done it . There are no hills on the route... I think hills are my nemesis!!!

Oh yes spooky hills are lethal. Which ever route I do there are hills slight inclines and they are killers, I made the mistake of doing it the other way round one day and there is a steep bit and it nearly finished me off. I always try and do it so the downhill is at the end

I'm sure you'll mange that 5K just for the principle of it if nothing else.

Golly it's windy, I'm glad I forgot to start my running app as I think I achieved a personal worst today!

In the unlikely possibility that he's reading this thread, thanks to the lovely man with the unpleasant looking dog who kindly held it by the collar as I ran by, I expect he had seen me career into the hedge at the sight of a dog on a previous run...

spooky you'll feel great when you've done your 5k.

I braved the wind (and luckily missed the showers downpours) and completed W5R1! At times, even in the walk phases, I could virtually not step forward due to the gusts but I thought it was so funny that I battled through.

DD and DH is doing the run next week too, and apart from a few 6 mile cycles, DH has done no run training so he decided to go out today - and what does he tell me when he gets back - he ran 1 mile without stopping. Now I am thoroughly disheartened :(

Hi everyone,
Hope you don't mind if I join in? I haven't done any excersise for about 10 years, I really want to get fit and tone up, so I am started the c25k tomorrow. I have been out today to get some new trainers and a sports bra!
Has anybody done this who never excersised before? How did you feel after the first run? Am I actually going to be able to do it or am I kidding myself? Sorry for all the questions

hi tia welcome this programme is fab!

Don't worry if you haven't exercised before - that is what the programme is aimed for. One of my friends that I am doing it with has done no exercise before and has just managed a 5k run 7 weeks in the first week you only run for 1 minute at sla time which is doable even from a complete lack of fitness. The idea is to just run slowly, even if you feel like you are almost walking fast... as our group leader says, speed can come later. Good luck

Hi Tia, I hadn't done any excersise for a long time before doing the c25k. I finished it a couple of weeks ago and it really does work.

I found my legs ached a fair bit for the first week, but it soon wore off by week two, you will be able to do it, and may well find yourself actually looking forwards to going out. you can definataly do it.

thanks!
I am looking forward to starting, doing the first run tomorrow at 9am so will report back after if that's ok?
I am determined to do this, I don't really need to loose a lot of weight, I'd be happy if I could just tone up, and improve fitness.

Of course you can report back Tia we always like to know how everyone else is getting on if it be their first or last run. Enjoy it

tia will look forward to your report... am sure it will be positive and you will be amazed at what you can achieve

I will meet you back here at lunchtime tomorrow as I am going to attempt my first ever 5k run tomorrow morning