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!

Oryx I tend to wear a reasonable long top to cover my wobbly tummy.
But frankly, I couldn't care less what I look like. If the other people are runners, they won't be bothered, and if they not running, well, your doing so much more than them, what does their opinion count?

I graduated several months ago, but am still not at 5km in 30 min pace. I'm doing the 5k+ NHS podcasts, but still seem to be at 7m/km pace. Is that really slow?

Oryx - I do wear 'leggings', full length in the winter and knee length in the summer. I would go with whatever you feel most comfortable. I get annoyed with bunching fabric now, and even ditched the baggy cotton T-shirt for something more 'fitness-wear'. I did feel self-conscious, still do when I see people I know (argh cringe-time!!) but really agree with addicted's sentiment above.

Re pace: I managed to work up to under 30mins for my 5k but have no real idea how long it took as I only got my GPS watch much later. I've never gone over the 5k podcasts though I do go out for longer runs up to 7k when i feel good and have the time. I can really recommend the book I mentioned above - 'no need for speed' by John Bingham. Run for yourself and resist measuring yourself against others, and if you run further I would expect the pace to slow. Doing 5k+ and sticking with it is a great achievement in itself.

Thank you both for the reassurance! I will be brave and wear the leggings next time. It's good to hear that people are running 5k regularly - am very impressed by everyone's achievements and hope to finish the programme and keep running too.

I wear Ron Hill Tracksters - they are great. Not as clingy as leggings but still much lighter than jogging bottoms.

On top I wear a Helly Hansen base layer then my goretex cycling jacket over the top of that (usually take the latter off).

I am so cross, ran my quickest yet and then couldn't turn my phone on (cracked screen makes keypad a bit hit and miss) so couldn't turn off mapmyrun. So apparently it took me 48 minutes to run 5.2k today when in actual fact it took me 33.05

Dharma yay well done! You know what you achieved though. Do you download the data at all? Then you can probably snip the tail off your run trajectory? To confirm the proper time...

Hi OryxCrake! A lot of people found w6r1 harder than w5r3. Your goal can parkrun now, we had a lady back at our parkrun today who came last week while on w3 and today she got a pb, 44mins :) I just wear my leggings and running top, quite a few men wear shorts over but then I guess they have more lumps and bumps to think about!

Hope you're feeling more positive lookout!

Well done anja1cam, it feels great to make positive changes!

Not at all addictedtosugar! I used to go for 6m 30's on a good day. I have got quicker now and my 5k pb is under 26 mins on the road but that's two years post c25k :)

Weather permitted, I'm starting again this week after 6 months off!
I'm going to start at the beginning again and see how it goes.

Good luck gritted.

Managed to do 5k this afternoon. As that was supposed to be last night's run think I will go out tomorrow too.

Question. Have got a 10k at the start of June. Not sure if I should stick with 5k for now and start increasing in a month or to start increasing sooner rather than later. Have been running 5k for about a month and usually run it ok.

If it were me Hallelouja I'd probably stick with 5k for another few weeks then start the next app to get me to 10k. I've got the Zen Labs one downloaded and waiting, the first week of 10k training is run for 20 minutes walk for one x 4.

Thanks Anja that's what I did in the end once I'd found the edit button, I've asked for a Garmin for my birthday in September if I'm still running so hopefully won't have the same problem.

Good luck Gritted

Aghhh run for 10 not 20 x 4 - sorry!!!

If anyone needs encouragement, today is the day with inspirational weather if you're in the East. The weather was perfect if a bit cold at 7.30. Sunny and really still. Saw at least 3 other runners, don't usually at that time, but right now we're in the lead up to the half marathon. As soon as that's over I'll have roads back to myself in the early mornings and late nights .

Managed my first 5k in ages, after taking a detour to get off the roads and run through the park, that turned out to be a shortcut and I had to add side streets and extra loops till the beep told me I had completed my target . Took just over 30mins, included two short walking spells because my decrepid mp3 player was playing up.

Dharma I nearly cried when I read your first message 4 x 10 minute runs is definitely do able. Run 35 / 40 minutes at a time anyway all be it very slowly. Was going to keep with my current runs for time being just to get my body used to it more.

I'm glad I noticed! 20 mins x 4 would make me cry too!!!

I'm going to start it in a few weeks too, I want to get comfortable with my 5ks first, although my Jantastic target for February is to run 6k, I'm so ambitious so I'm going to have to do that this month.

Has anyone else found people quite negative when it comes to running? I've heard lots of comments about how it knackers your joints how it ages you how people wished they'd never done it due to pain now their older etc, etc....

• now they're older

Really must proof read first

And well done anja that's a great time too

Hi everyone. I've just got back from my first run since joining this thread. I went with DH who is what I call a "proper" runner! I managed 4.3km! Admittedly going very slowly, but I'm chuffed to bits! The trick now will be to manage another run this week, as I really don't like running, yet!

I've just done my first week 3 (not like all you 'proper' runners!). I never thought I'd even manage running for three minutes at once, but I did it! Twice! Even though my lungs were about to collapse. I do tweak the route so my prolonged periods of running are downhill or flat, which I suppose is cheating, but I find any incline just buggers me totally.

Herbaceous I used to make sure I had to run on a flat / downhill the first time I did c25k. Now I run / stagger up hills.

I think it depends why you're building up, if you've got the time and how comfortable you are with 5k Hallelouja. 5 min increase a week is quite reasonable and will give you 10k in 6-8weeks depending in pace. Personally 10k is my favourite distance and I find upto 8 miles (about 13k I think) doable without any training now and I run between 5 and 10k for most of my runs.

Well done to everyone getting out and running what ever stage, we're all doing really well :) lovely day for it today.

I think people who don't go out and do exercise don't like it when others do. I've heard all sorts of things from people not many useful or helpful! I know runners in their 70's who've been running all their lives. I've only been running two years but I'm doing ok. Weight bearing exercise helps prevent osteoporosis and running with good shoes and trying not to do all your running on the road will help knees. People who never exercise at all get all sorts of joint problems so I choose not to listen

Dharma I read the book that was mentioned upthread 'Running like a girl' (loved it) and part of it tackles the negative comments such as aging and wrecking joints. I thought it was a fair point that a lot of injuries in your joints are ones that you probably have anyway, but running can bring them to the foreground. However this can give you a chance to work on them rather than it hitting you in later years when you never even knew it would be a problem and it's too late to do anything about it.

Well tomorrow is the day for me to get stuck back in after a week of the cold, sinus problems and somehow straining my neck. All sound like excuses but I have been dying to get back out there since I had only started.

Bought myself new trainers through the week too that I haven't had a chance to use. After reading on here about gaits and that I went and got mine analysed as all of a sudden it started to make sense how all my shoes wear down in a definite slope. Wasn't surprised to find out I overpronate quite badly. Keeping my fingers crossed this will help as every time I've taken up running I've had to quit at the start when my knees go.

I had a lovely run this morning, in the company of two long-time running pals. Unlike me, they didn't take a few years off from training and are taking part in the Manchester marathon in April. So accompanying me on my first week 2 run/walk session was pretty trivial for them - they went out again for a much longer run a few hours later!

Much as I love running I think it can be pretty hard on joints etc, though good shoes and running off-road offsets that a great deal. Doing other kinds of exercise to build strength and flexibility alongside running is a good idea if possible.

Can I join you all, please? I've started C25k twice before and never got past week 3 before giving up . I also no longer have an iPod and my phone is on it's last legs which means I can't download an app to that, so think I need to buy a new iPod and download a running app.

I also need new trainers as mine are about ten years old. There's a Sweat Shop in my city - what do you have to do when they analyse your gait? Do you have to run on a treadmill in the shop?! Do I need to take my current trainers with me?

You're all doing so well that I'm going to use you all as my inspiration .

Hi. The sweat shop I went to just gave me a pair of 'neutral' trainers, and videoed me running for about 30 seconds in the shop. I was a bit afraid I wouldn't be able to run for long enough, but it was fine!

Thanks Herbaceous, I think that's doable! How much do I need to prepare myself to spend on running shoes?