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!

spooky I finished the c25k a few months ago, start of April I think. Originally I started off doing a 5 to 10k app but found it was too hard on my joints so I increased one run only by 10% every week. Every so often I reduce that by 20-30% and start going up by 10% again (or in my case now by 1km/1mile a week depending how I feel). The other two runs I vary but stay at a distance of about 5 or 6k. I find this approach is much better for me time wise and isn't too hard on the ankles/knees/hips. I make sure I have my rest day the day after my long run too to give my body time to recover.

I'm just in from running over 12k and have foolishly in a weak moment signed up for a half marathon

Supposed to be doing W7R2 right now but I'm faffing about on Mumsnet instead. In my defence, it is absolutely peeing down outside. First time I have missed a run. I'll get right back on it tomorrow I promise!

Do it watto I went out at 6.30 this morning and it was raining lots but I have decided I quite like running in the rain and then come home to a nice warm shower!! Or just stay at home and be sensible unlike me haha!!

I still can't believe that in a few weeks time I am going to be running for 10/20 minutes at a time my 3 minute run felt like such an accomplishment this morning! Well done to everyone that is running that much!!

Right then, I am today playing good day/bad day. After running 5k in 36 minutes with the wrong clothing on and on a humid day, I went to pick up my daughter from a friend's house. A friend of this friend was there and had seen me running earlier. He was incredibly rude and derogatory to me about it and would not shut up despite me being uncomfortable and saying well it was hot. Apparently he had been going onto my daughter about it too! I brushed it off at the time but it has been playing on my mind since.

I went out today with his words in my ears. Felt crap all the way round. His daughter will be on the run I plan to do on my birthday and all this was playing on my mind. got to the end of 30 mins and I had done 4.85km the last 4 mins was up a steep hill too! (still feel a bit grumpy tho!)

A bit late but I did W7R2 this morning after getting rained off yesterday. I felt a bit of a pillock doing the school run in my running gear though!

Just popped my head in to ask a question!

Any ideas if there's a particular version of C25K that might inspire a stubborn teenager?

DD, 13, really wants to join the rowing club but HATES running and they often do running as a warm up or training exercise. She point blank refuses to run but I was the same at her age - running at school is rubbish, they don't tell you HOW to run or pace yourself so it's fine for the sporty kids and all the others get more and more demotivated. Can't believe schools still haven't embraced C25K.

Anyway, rant aside, does anyone know of a good podcast or app for this stubborn teenager that might gently persuade her that it's cool and fun and that she CAN do it! She'd be such a good rower - I am SO frustrated!!

Have heard of an app called Zombie Run - anyone any knowledge of this? Thanks in anticipation

Finally, I got out and did W1R1 today. It wasn't particularly the breathlessness that made me fast walk the last couple of run sections, but rather the pain in the front of my ankles and lower shins. A friend recommends gait analysis....if I have that done, am I then obliged to buy the shoes from that shop?

CQ - hadn't heard of it, but found a fairly in depth review here: www.androidpolice.com/2012/06/26/review-zombies-run-is-a-fantastic-app-as-long-as-you-like-working-out-more-than-you-like-zombies/

Stillearnin, what a contemptible little man. And what was he doing while you were doing the 5k that he saw fit to slag you over? Sitting on his arse I'm guessing. I just don't understand people like him. Sod him and his limited intellect. Keep on running, girl!

I was meant to go out on Monday, but my DD took a tumble whilst attempting handstands in the garden so we spent the evening in A&E! Luckily her bashed foot is not broken but she has some soft tissue damage so there is no running for her this week!

Tonight I completed W6R2 so that means from now on there is no more walking. Does that mean I am now a runner? I do wonder though if I will feel guilty and like a failure should I decide to break a run with some walking

Still - what an absolute k*ob! He sounds awful and he isn't worth you wasting your energy on. Running is running. Enjoy your birthday run and just blank him and walk away should you see him

stillearnin what a complete d*ckhead that man sounds!! Don't let him put you off running, use it as motivation to stick 2 fingers up at him

Well tomorrow is the big day - the culmination of 10 weeks training and a 5k run in front of a crowd...even though I have managed a few 5k runs already, I feel really nervous about doing it tomorrow Will be glad when it is all over by about 10am...positive thoughts for me in the morning ladies!

Good luck spooky!

stillearnin I agree with the others what a complete arse that man is.

Go spooky I will be cheering you on, I bet you will love it once you start running.

Still - he sounds like a right knob! Please don't let him get you down.

Good luck for tomorrow Spooky!

I just popped in to say I just did week 2 run 3 and feeling proud of myself! Bit daunted about week 3 and running for 3 minutes in a row though!

Edith, keep at it. These first few weeks are definitely the hardest. For me, the hardest so far was going from 3 to 5 mins - there was no 4 minute run on the programme I was using. It nearly made me give up. Tonight I ran 30 minutes. I never thought I'd be able to do that in just a couple of months.

Oh no mine I am dreading the 5 minute run have got my last 3 minute run tomorrow morning then go up to the 5 minute one on Monday aahh!!
Edith good luck for your 3 minute one you can do it and it makes the 1.5 minute ones seem so much easier
Still what a horrible man!! well done for doing your 5k and like everyone says at least you are running and you should be proud of that!!

Thank you lovelies! I am back out tomorrow and I know he is insecure and I am superior - just got me at the wrong time! Spooky good luck- report back please. Is it your first race? The atmosphere is always good and you'll hopefully forget your nerves. Edith, well done you. Now you're really making some progress and there'll be no stopping you!

Dizzy, you are a runner!! You may find walking between runs soon becomes a distant memory - but if not just remember that absolutely everyone has some bad runs. Don't even think about giving yourself a hard time just congratulate yourself each and every time you get out there!

My friend did this and she said that it really worked. I am going to try it out soon.

Yes it is my first race (although not really a race) am scared! Weather forecast is shocking too!

Good luck spooky.

Best of luck spooky!

Spooky - Hope the 5k has gone well and you are enjoying a post-race piece of

DD and I will be doing a Colour Run 5k at the end of August, but I've just spotted a local 2 mile fun run at the beginning of July I might do.

I did it there was thunder, lightning and VERY heavy rain but I did it!!

Was a lovely atmosphere, local (famous) MP setting us off and, best of all, celebration party tonight .

Now I need to keep up the running without the security of a group

CQ - I have the Zombies Run 5k app which takea you through an 8 week C25k training plan. Currently at week 5 run 2 of 3. I use it with Rockmyrun free playlists and I also use mapmyrun for better stats. The training plan is slightly different from the nhs one but gets you to the same place. Week 5 was 5 mins walking 5 min "free run" I.e. walk or run as much as you can. Then a series of drills: walk, run, heel lifts. Then 10 min free run 5 mins stretching and another 10 min run. Week 4 had a lot more walking but a 15 min run at the end. I find the audio prompts at each stage keep me motivated and the story line is a good distraction from the pain!