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Exercise

Chat to other fitness enthusiasts on our Exercise forum.

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Original poster

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

995 replies

cinnamongreyhound · 04/02/2014 12:57

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!

OP posts:

stilllearnin · 13/05/2014 10:30

Morning all! Naughtily I did w8 r3 today and put some ice on my ankle when I got back. From a fitness point of view, it was completely fine. I was defo going slower than usual as I did 4.33 km (which makes 4.6km at 30 mins!). so I will do the 30 mins on thurs.

Tia drink milk - it's science and will help. Also stretch today. Stiff muscles will be a thing of the past soon!. Crumbs happy- that sounds painful. so did you do the first 'run' on a cross trainer? For somebody who has never liked exercise you are pretty determined - build on that from the psychological point of view! I have no advice for the pain I am afraid. does your physio think it will get better?

stilllearnin · 13/05/2014 10:32

Kaster - thanks for asking. ds is ok but not at school or so very in limbo at the moment. It makes me stressed - but it will pass.

dizzyday07 · 13/05/2014 11:01

Completed W5R2 last night. DD came with me and as she has missed a couple of weeks it wasn't even up to my normally snail-like pace! We went across country again and it meant that the first half of the second run phase was uphill but we managed it! We are going to attempt R3 (20 mins) on Thursday

DH has decided after his little jog out on Saturday that he's not going to do the 3k on Sunday. I think I knew from the start he wasn't really keen on it and was just humouring me but hey-ho! I am not going to let him put me off as I am proud of what I have achieved so far

Kasterborous · 13/05/2014 11:43

Tia my legs were exactly the same. They ached for the first week, just like you described. I think it's like you say because you are using different muscles it just takes some getting used to. After the first week or so the aches went and have never came back, so don't let it put you off.

Kasterborous · 13/05/2014 11:47

That's an impressive distance stillearnin I can still only manage around 4.3k even though I've finished the programme, I just can't seem to go any faster and the last couple of runs have been really hard. I'm glad your son is okay.

Watto1 · 13/05/2014 13:36

Thanks all. Glad I'm not the only one scared at the thought of 20 mins! I'll let you know how I get on.

stilllearnin · 13/05/2014 14:34

Kaster I have long legs you see! . I know I did that distance in 25 mins before but I was easing up to try to protect my ankle.

Kasterborous · 13/05/2014 15:16

That must be it Stillearnin I'm only 4ft 11 so must be my short arse legs

morethanacondiment · 13/05/2014 21:11

Ok, I've been lurking on here for a few weeks, convinced I'm going to give up, but I've just done w5r2 and I think (gulp!) I'm actually going to do w5r3. And I'm the laziest person I know!
I'm a bit worried though that it's (the 20 minutes) going to be even harder because Laura randomly paused on my middle 5 minute walk today (in between the two 8 minutes) so I had a extra long recovery time. Do you think it will have made today's crawl run too easy?

spookyskeleton · 13/05/2014 21:52

morethan I doubt the pause will make any difference as it is a big jump to 20 minutes anyway. Just go for w5r3, you will do it

Didn't do 5k tonight after all - for various reasons, none of my friends fancied it so we stayed on plan and did a 25-min run instead. It was a good run plus I managed a 20 second sprint at the end

Still can't get my breathing right though.., going to google it now

morethanacondiment · 14/05/2014 08:30

A twenty second sprint?
Thanks, spooky, not sure if that makes me feel better or worse..!

TiaDalma · 14/05/2014 11:07

Hi all,
Well, I was supposed to do my 2nd run this morning, but my bloody legs still hurt! Although I don't think it helped that I went swimming yesterday morning..
So I am going to go tomorrow, sore muscles or not!

MaryShelley · 14/05/2014 12:41

This reply has been deleted

Message withdrawn at poster's request.

stilllearnin · 14/05/2014 13:08

Mary that will not help your gait, you know! (you will be completely epic do not worry)

Kasterborous · 14/05/2014 14:04

Might try that stillearnin

dizzyday07 · 14/05/2014 16:10

Re-ran W5R2 this lunchtime. Maybe not the best idea as I plan to do R3 tomorrow evening but still feel like I need to get the miles in my legs before Sunday

poorbuthappy · 14/05/2014 19:53

I'm up to W5R1 and my calf has given up. Can't run, feels like constant cramp, very tight.
So I've done shred yesterday and today to try to keep fitness level up.

How long do you think I should not run for?

Watto1 · 14/05/2014 19:56

Just got back from W4R2. The 5 minute jogs seemed a bit easier than they did on Monday. I still run incredibly slowly though. Maybe 20 mins is not impossible after all.....

AmIGoingMad · 14/05/2014 20:32

Hope you don't mind me asking- I've embarked on the couch 2 5k and have been using an app I downloaded but now that I've done week 2 day 1, to continue I have to pay for app. Is that the one you're using or is there a great free app to take me right the way to the 5k on iPhone?

spookyskeleton · 14/05/2014 21:07

I downloaded the podcasts from itunes - they were all free

Kasterborous · 14/05/2014 21:10

AmIGoingMad there is a free app. Or you can download it as a podcast. There will be a free podcast app in the iTunes Store, download that, then you can download all the podcasts for all nine weeks for free.

See Watto you can do it

dizzy is that your 20 min run next then? You can do it

poorbut it's really difficult to know what to do for the best when something hurts. My knee was quite painful around week three, in the end I had about a week off and it was okay in the end. I think you just have to see how it goes.

I've just been out tonight and it was my best run for ages. I only did 2.7 miles, I think it will take me ages to do 5K. My problem is I've been starting off too fast trying to do the 5K, then really struggling at the end. I think I will have to keep going a bit slower but increase my time and actually run 5K in 35 mins. I found that by not pushing myself at the start my breathing was easier and I was actually able to speed up a little bit at the end instead of praying for the 30 mins to be up!

What cheered me up is that I started 'tracking' my runs on 8th March and doing the programme I've done 95 miles since then. I was and at that. That's 95 miles in two and a half months. Anyone who has done or is doing the programme will have done at least the same.

MaryShelley · 14/05/2014 21:16

This reply has been deleted

Message withdrawn at poster's request.

Kasterborous · 14/05/2014 21:19

Yes mine were the NHS podcasts too downloaded via the iTunes podcast app.

AmIGoingMad · 14/05/2014 21:51

Thank you!

I've got a problem updating to ios7 so can't seem to download the podcast app!

I'll have another look in the App Store for the free app. Mine started that way but tricked me!

I'm going to read the rest of the thread tonight/tomorrow.

It seems like such a great way to get some fitness back!

dizzyday07 · 15/05/2014 01:11

Kaster - yes that's the one! Dreading it really, but will try my best! I have done 93k since Jan so half of what you have done

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