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!

So I'm going to do W6 run1 tomorrow any tips?
I've accidentally squashed 5 weeks into 3 weeks due to some weeks deleting itself after one run so I'm hoping I'll cope tomorrow.
I love the fact that my exercise for the day is done by about 9.15.

w4 r1 done! not half as bad as I expected (I seem to say that every time -you would think I would learn by now)

PlushSuppie Many people seem to find week 6 harder than expected after running for 20 mins in week 5.
I always find the first 5 mins harder, so maybe thats why the walking in week 6 makes it harder - its like starting several times.

On the plus side, a year after starting C25K, I've run 5km in under 30 mins. A whole 10 seconds under..... Think it will be a while before I do that again tho - it was tough.

Hello!
I'm about to start week one this afternoon. The only way I can do it is to take DD with me in her buggy, has anyone else done this? If so I'd love some tips.

I have zero stamina, flabby arms & thighs that get upset if separated so something has to change!

smallbee what kind of buggy is it? If it is anything with decent enough wheels I reckon you could give it a go!

It's an uppababy vista, so some big chunky wheels. I'll be running with her on an old bike track that we do lots of walks on so at least I'm familiar with the buggy on that terrain! (It's also well hidden so no one can see me huffing & puffing!)

then go for it smallbee! you will feel better about yourself doing something than nothing - thats what I've found.

Thank you :) I haven't told anyone IRL I'm doing it as I always give these things up, so I'm glad I've got this thread for support.

other than my dd - who is 16 - whom I am doing it with and my dh and 11 year old ds I haven't told anyone either IRL either. I think I might just carry on and then do a 5k race at the end of August or so with my dd. Think I will be ready to tell people then. maybe because I can say I run then.

I've mentioned it on facebook so I guess I've told most people I know . I usually give up too on stuff like this but am really trying to think differently - and am enjoying it at the moment, so am trying to imagine what it'll be like when I can run for 30 minutes and do a Parkrun - that's what's keeping me going...

That and the fact that I can definitely see a difference in my body - still haven't weighed myself as I tend to get a bit obsessed with each tiny weight loss/gain, so am going by my clothes, which are getting easier to get into, thankfully...

Going to do W4R1 tonight as I take ds1 to cricket and have 90 mins to fill, so might as well give it a go .

Ooh well done addicted can't wait till I'm running 5k
I managed W6 run1 today it was strange as it felt like a step back but it also felt just enough for me aswell.
I listened to what was coming up for my next run and it was playing at double speed! Hope its back to normal for tomorrow!

W8R1 for me last night (28 mins).

I think I need to rename the programme Couch to 3k as that's all I can cover in 30 mins! I know that it's a great achievement for me to be able to run for that long but I am entered for a 5k colour run at the end of August and the distance is going to be a big step up

Can I ask you experienced runners - once week 9 if over, should I just keep to the 30 mins and hope eventually that my fitness will improve and I can go faster and cover more ground, or should I be upping the time run too

Phew! W1R1 complete.
Thanks Ink for the positive words this morning, they kept me going. Now I've just got to do all of the rest of them!
How did everyone else's runs go today?

smallbee did you do it with the buggy - because I'm hugely impressed by that - it must make it harder so you get double brownie points..!

I haven't been able to go to the gym tonight which is OK cos it's officially a rest day - I just like to kick things off on a Monday. But I'm at home tomorrow so will go in the morning to attempt W4R1.

dizzy
personally, with a target of 5km in August, I'd do a mixture of 30 mins, and get as far as you can, and increasing the distance slowly over time in a longer, slower run once a week.
So, if your on about 3km, do 1-2 runs of 30 mins, and maybe a 4km run each week. Then move to 30 mins or 4.5 km etc.
I log stuff on mapmyrun, which when I managed the 5km in 30 mins, told me I was in the fastest 25% (of ladies, and poss my age - mid 30s). I think C25K is pretty catchy, but not actually realistic of what most people can achieve.

smallbee with a buggy, thats very, very impressive. Well done!

Thanks I think it had it's plus points though, I had to be careful not to lean on it to much!

Hey smallbee, good effort plus buggy! Dotty, did you get out? I've just done W7R2 and I'm still plodding on. My work skirts fit better, I'm getting a gap between my thighs and I fessed up to my friends on Saturday night when pissed, that I'm running!

Hello, I've just completed week3 r2 and I'm doing ok but after the run ( and slightly during run) I get pains in my shins. Any advice on anything I can do to prevent/ help this?

Moleyjay well done on your run. Have you had a gait analysis and got appropriate trainers?

Trainers are ok I think?! Haven't had gait analysis though. Maybe something to try?

Definitely. Made a huge difference to me, as I have flat feet and so severely overpronate (my foot and ankle roll inwards as I land). I still get a bit of pain but i think that's just down to being only about to start W3R1. My muscles need to get used to being used.

Didn't get out yesterday but will be at the gym at 11am to do W4R1 today.

Dp has had a gait analysis and said it was brilliant in helping her find the right trainers (she's doing all this too and is generally a much fitter person who runs and cycles and stuff!). My feet are also crap and I have a poorly heel too so I'm off to get one done next week (after payday!) so I can buy a new pair of trainers as mine are a million years old and disgraceful..!

Ooh moley I meant to say I had those shin pains a lot when I first started and realised I probably needed to do a bit more of a warm up so I do 10 mins on the cross trainer at the gym before starting the 5 minute walk. So it might be worth either walking for longer at the beginning or doing some stretches? I also walk for a bit longer at the end to cool down. I'm putting it down to my body being in shock at having to do all this after 45 years of sheer laziness...

I did w3r3 yesterday but it wasn't perfect I might repeat tomorrow then start w4. I'm having a rest day today, doing nothing except walk to nursery and go to work

hi all
I am loving c25k but am taking it really slowly as i am unfit have back problems and badly controlled asthma.
But i am after some advice. I am on w3 and have attempted it twice but cannot do the 3 minute runs, i get to about 2 minutes and seem to start to panic about my breathing which then because I am panicking goes to pot and I start gasping and have to stop. I have reduced lung capacity so cannot do the 4 step thing advised on the pod casts but i really want to progress so any advice.