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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:
Kasterborous · 29/05/2014 22:40

I agree that the first two runs of week six are the hardest. I still think it's a cunning ploy to make you want to run and hate the walking bits Grin

Original poster
cinnamongreyhound · 30/05/2014 07:59

When I was doing it most people on the thread found w6r1 the hardest, I think it's because you've done 20mins so you think it's going to be easy and then possibly speed up too. It's still 20 mins running even with a walk in the middle so the last bit is going to be hardwork!

I would say I could run 5k in new trainers no probs spookyskeleton, do they feel a good fit? If they're slipping there are ways to tie the laces so they don't, I ised to have to on my nike's but my brooks are fine without. Like this

OP posts:
mineallmine · 30/05/2014 08:02

Just getting the courage to join you now. Im doing a very slightly different programme called 5k runner. After finishing the first run of week 8, I'm only now feeling like a runner - but I'm still whispering it. I absolutely completely can't believe that I can run for 25 mins, its just astounding. I've really enjoyed it. The climb to 5 minutes running was definitely the hardest. I read here that the first 5 minutes are the hardest and that once you get past those 5 minutes, it gets easier and that's so true. That advice has kept me going so thanks to whoever posted it.

Week 8 run 2 tomorrow- 28 minutes and I'm actually looking forward to it.

spookyskeleton · 30/05/2014 08:12

cinnamon thanks for the advice. They felt too tight round my foot so my toes went numb and they were slipping a bit so I Googled laces last night and found those photos so have relaced them but now need to wait for my blisters to heal before trying them again Sad

mine well done Smile. such a great feeling isn't it when you realise that you can actually run for a long period of time without dying Wink.

dizzyday07 · 30/05/2014 20:01

The weather has been so bad over the last week that I've been unable to get out but I will redo W6R1 sometime over the weekend

stilllearnin · 31/05/2014 10:40

I have a new route where the first 5 mins are on a gentle downward slope - not that noticeable unless you are running it. I find that helps a lot with the getting comfy bit. It was tough today. I totally misjudged the weather and every part of me was sweating (lovely, I know)! I did just over 5k but it took me a shocking 36 minutes. I was initially a bit sad by that but now I am thinking that it makes me more determined to get fitter. Also if you run 1st thing do you have anyting to eat first. I planned to go out at 8 today but being lazy went at 9am. I didn't eat but had a glass of water - i think that made it more difficult?

krasnayaplats · 31/05/2014 12:11

Just did day one week one. Trying to bring down blood pressure without meds. Can I join you?

dizzyday07 · 31/05/2014 20:46

Repeated W6R1 tonight.

I am having a problem with my right foot. Half way through the sessions it starts to go half numb - a bit like it feels when you have pins & needles, but without the p&n! Tonight it went all the way up to my ankle but by the time I had finished it had worn off. Any ideas what it could be? It's only really started happening when the runs have got over 5 mins long

Kasterborous · 31/05/2014 21:14

stillearnin if it's any consolation I finished the programme about six weeks ago and I've only managed 5K once and that took me 34 mins. I can only do 4.3k in 30 mins I just can't seem to go any faster. I hope to get there eventually. But there is no doubt I'm a lot fitter than I was before I started the c25k. I think what you eat can make a difference. I joined slimming world a couple of weeks ago because I want to lose some weight and the runs have been a bit easier since I started it. I think it's because my diet is much healthier. I've also started to have a puff of my inhaler before I go out which has helped with my breathing, only took me three months to try it! I think when it's warm and muggy running is much harder, it just seems to zap your energy. I wouldn't worry about it, Everyone gets there in their own good time (no pun intended) Wink

Waves to krasnaypants welcome. Smile

Sorry dizzy no idea unless your laces are too tight. I hope it sorts itself out for you.

EdithDickie · 31/05/2014 21:33

Please may I join?

Newby here, I have just done week 1. I think I will do an extra day at week 1 level before moving on.

Feeling very inspired by the stories of being able to run for 30 minutes!! I am looking forward to it.

addictedtosugar · 31/05/2014 21:39

I graduated over 6 months ago, and still haven't done 5k in under 30 mins. 32 is my absolute best.

Tonight, I have just run 5 MILES tho. It was easier than the 4 km at pretty much 30min 5km pace I did from work last week.

Think I'm better at distance rather than speed (I could have kept going tonight, but I'd told DH I would be about an hour).

Mapmy run has some of the other folk from work with paces on it. Other 30-40 something ladies running 5km in under 30 mins are labelled as in the top 25% for speed. I suspect 5km under 30 mins is actually quite a tough challenge, but sounds good desperately telling self that this is the case to justify not getting to that pace

MooseyMouse · 01/06/2014 07:32

Hello everyone

I've just done the first run of week one! I am so proud of myself. I honestly wasn't sure I could run for one minute but it turns out I can!

I've never done any regular exercise but I want to get fitter and lose weight (currently 13.5 stone). I've recruited some people from work to do C25K with me.

This thread really inspired me so thanks.

Kasterborous · 01/06/2014 19:27

I had to stop after 20mins of running tonight, I just couldn't breathe and I was far too hot. I was at the end of my road after 20 mins so I stopped running and walked home. I did 2.5 miles though which was very fast for me. I actually did two ten min miles which is probably why I couldn't carry on. When this happens to me now I just think 'well it's only one run, no need to give up' whereas a few weeks ago I would have beat myself up over it. Know I accept that I will have bad runs.

Hi MooseyMouse welcome to the c25k Smile

spookyskeleton · 01/06/2014 19:52

kaster yes, me and my friends are just starting to realise that we are going to have bad runs but we have to just forget it and know that the next run will be better (easier said than done though)!!

I have got a big 5k run in front of family next week which i have to complete without walking and I have a niggling doubt of having a bad run then Sad

Welcome to those just starting on the running journey Smile keep posting and updating us.

LaughingM · 01/06/2014 20:25

I've joined mn so that I can join in the c25k cheering squad! I have never run before but have just about caught the bug Grin

I've got stuck on w5 r3 though - I just cannot run for 20 minutes! I'm not sure whether it is physical or psychological, but I've tried about 3 times and have to walk for a few minutes after about 10 minutes running. Has anyone else been in this position? From what I've read it seems like people dread it but usually manage it!

Also, my plan is to go off-podcast for a while and try to build up by 2 or 3 minutes each time till I can do the 20? Eg. 12 min run, 3 min walk, 5 min run?

spookyskeleton · 01/06/2014 20:27

laughing have you tried slowing your pace right down - even if it is barely above walking??

LaughingM · 01/06/2014 21:18

Thanks spooky. I tend to start off the same pace as I was doing the shorter runs, then slow down when I notice it's getting hard! But maybe I should start more slowly than I feel I need to from the beginning?

addictedtosugar · 01/06/2014 22:06

yes, start super slowly.
If your feeling good after you get past your 10 min nemesis, you could speed up slightly.
My first 20 min run was soooo slow, I could probably have walked faster!

dizzyday07 · 02/06/2014 01:15

Laughing - all my running is slower than my walking! Has your route been the same for all of your attempts at it? If so, maybe change it up so you don't have the 10 min. "place" in your mind so maybe easier to push past it - if that makes sense!

bobinsky · 02/06/2014 21:25

W2R1.....am still very much a beginner, but surprised myself by coping with that little but extra today! Am very impressed with the achievements of you all out there!

Goldensunnydays81 · 02/06/2014 22:57

Well completed w3r1 today :) feel like it is such an achievement to run 3 mins at a time but I have done it. I had my sister with me today for support which was nice even if she is super fit and a gym instructor!!! But was good to have the moral support she also told me I needed to slow down a bit as was going to fast and getting out of breath quicker - I was just trying to get the run done faster until I realised that I still have to run for 3 minutes Blush

MooseyMouse · 03/06/2014 20:54

krasnayaplats edithdickie and other newbies - how's it going?

I did w1r2 today. Really enjoyed it in a weird way. Ran with colleagues with a range of abilities and (literally) disabilities and we all managed it. Again I'm feeling really proud. :-)

LaughingM · 03/06/2014 21:22

Dizzy, Sugar and Spooky, your advice worked! I went painfully painfully slowly (was overtaken my many other more agile runners!!) but ran for the full 20 minutes bar a couple of 30 second walks for a hill slope and a section of the route that was one long muddy puddle!

Feeling very pleased this evening! Beginners - well done and good luck! It has taken me longer than the predicted 5 weeks to get to this stage, but everyone else is right, it feels damn good Grin

spookyskeleton · 03/06/2014 22:42

Well done to everyone Smile

laughing our running coach is constantly telling us to take it slow and steady and you can run much further!

Been looking at what to do now I have finished the programme - there is a 5k to 10k programme which looks OK - it eventually gets you up to 60 mins running. However other people suggest just adding 10% of your time to one run each week and keep the rest at 5k. Not sure which approach to takeConfused

my still when I set off on this journey was to run for 60 minutes and I don't care what distance this is so maybe the nhs programme would suit me.

Anyone else progressed?

Kasterborous · 04/06/2014 13:10

Spooky I finished the programme about six weeks ago. But I can't run any faster yet and only usually manage around 4.3k. Once a week I will run for a bit longer and do 5k. Slow and steady certainly works for me, if I start off too fast I really struggle towards the end. I'm going to stick with what I'm doing now, it's enough for me and I've found if I run for much more than 35 mins my knees hurt. I'd rather keep doing 30 mins and be able to do it than push myself too hard. I look at it that it's a lot more than I was doing and I feel healthier and certainly fitter for it.

Well done to all those just starting out the feeling of what you can do is amazing.