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!

Hi Helly
Congrats on taking up C25K, and your progress so far.
I don't have lung issues, and can't do the 4 step thing for the breathing!

If you can't finish the 3 mins, slow down! Speed isn't the aim here, its running for the time. It doesn't matter if you think you are walking and running at the same speed - they are different motions, and if your running, your running.

So, next time, take the pace down a gear, and see how far through the 3 mins you can get. If you feel good after the first few, maybe try speeding up towards the end of the run, but its not essential.

Enjoy!

Oh good god I just did W4R1...! Found it really difficult, particularly the last 5 minutes - got to 4 minutes and was convinced I wasn't going to make it, but I slowed down a bit and staggered through...

helly are you going slow enough or can you slow down a bit? If you're not well don't put extra pressure on yourself - nothing wrong in slowing down or doing another few days on it - every bit we do is good, right?

I think my 5 minute struggle was more psychological than anything else. I wasn't too out of breath but felt that 5 minutes was just such a long time. Need to talk myself round by Thursday for run 2...

My pace is ridiculously slow on the longer runs. I can do 7kph for the 3 minutes but was down to 6.4kph on the 5 minute runs. It's possible I'm starting to obsess about my speed though...

thanks all, its taken me 3 months of stop starting to get this far, i will try and slow down but i also think it might be a mind over matter thing so a bit of positive thinking that i can do it will help too 3 mins seems so much longer than 90seconds and i need to stop getting hung up on that and concentrate of getting a rhythm and enjoying the run.

next run is on Thursday will let you know how i do :)

You can definitely do it helly! 3 minutes seemed like a very long time to me last week and I honestly nearly cried when I first did it - out of relief..! This week it's still feeling like a long time, but a lot more do-able - I've just got to get my head around 5 minutes...

Dotty hang in there with week four. I've done three week-four runs now and finally got through the two five minute runs without feeling like I was about to die! It was still tough but it was the right side of manageable. I'm going to repeat it once more before moving on to the dreaded week five.

I'm also getting addicted to running which is beyond belief.

Thanks Moosey! I'm already telling myself that it'll be OK to repeat week 4 a couple of times if I need to, to get used to the 5 minute stretch.

And how ridiculous is it that I'm slightly panicking that we're away this weekend which will throw out my W4R3....

Ahem. Must get a grip. My poor body really doesn't know what's hit it at the moment

OMG, I think I have lost my marbles as I seem to have been talked into doing a 10k race in 4 weeks I don't see how I can possibly be ready!!!

To those with shin pains, I suspect they are shin splints which is a very common injury in runners. Google it and see.

Totally agree about slowing down, it is not about speed! Even if you think you could walk faster, it doesn't matter - you are still running

Bloody hell spooky - good luck!!! X

helly - I have a dreadfully low lung capacity (struggle to blow up a balloon!) despite no medical problem, and I tend to breathe in in 2 parts (so for 2 strides) and the same for the out breath - so: in, in, out, out (iykwim) and try to breathe in through my nose when I am getting tired.

Addicted - thanks for the advice. I will try your suggestions when I get to the end of w9

Spooky!! flipping heck - am v. horrified impressed

Can't EVER imagine moving on to 10K runs - that's just crazy talk...!

I also do the 2 breaths in, 2 breaths out and try to breathe in through my nose and puff out my breathe quite hard through my mouth. I must sound like Darth Vader but I have my music on very loudly so can't hear a thing

new thread

We are rapidly running out of space!!

Hurrah! I was starting to panic...!

Ooh, what's the four step thing for the breathing? I'm using Zenlabs rather than the NHS podcasts, so haven't heard about it. Can someone please explain?

Chameleon my understanding of the NHS podcast recommends breathing out through your mouth for four foot falls, and then breathing in through your nose for four foot falls.

I can't sustain this breathing pattern, and actually do better if I don't think about breathing too much.

Thanks, Addictedtosugar.

Helly and all, up to week 5 I couldn't do the 4 step breathe in and out But in week 6 something weird has happened - I can do it! I am not sure if it's fitness or stamina but I've gone from panicky short breaths to slow steady controlled breathing and I've realised I can avert a stitch too. I occasionally gulp for air but I'm in W7R3 and running 25mins. You CAN and you WILL do it!!!!

Cannot get my head round the NHS 4 breaths thing either, just not the right pace for me at all. Which probably means I'm not running fast enough I guess?

Not caught up on the whole thred but the breathing thing is interesting as I think I need to do something about mine! Up to W6R2 and it's going well, I still can't believe I did 20 mins non stop last week and I think it's 22 on Friday eek! Will give the breathing technique a try and see if I get on better.