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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:
Morrigu · 19/02/2014 14:31

Well done on finishing the nine weeks Cadi

I'm the same StartWhereYouStand and have signed up to my local parkrun for when I can finally accomplish the 5k well. May be a few months off yet.

Just finished week one and although it's meant to be three a week I'm going to sneaky in a fourth on Friday while the kids are away and I get the time. Found it quite hard going today even though I found the last two easy enough. Think I was pushing myself faster as it was during the day along a main route Grin.

herbaceous · 19/02/2014 14:37

Did week 3 run 2 yesterday, and found the second three-minute run really tough. I was practically going backwards by the end of it! Had mis-calculated my route, though, and had a tiny incline, which really takes it out of me.

Finding my knees hurting afterwards, which the trainer shop lady said was probably muscle weakness/tightness. Apparently we all need foam rollers for unknotting our muscles...

Dharmalovesdraco · 19/02/2014 19:38

Well done everyone, I love reading that people are starting c25k all the time, it's just fab!

I'm managing 5k 3/4 times a week, only thing is my shins hurt, they feel bruised and occasionally get a stabbing pain through one. I've looked at shin splints online and tbh where they say the pain occurs isn't where mine hurt, mine is more the bone down the front (where the skin is the thinnest) and the mid to top bit, any ideas what it could be and how to treat?

HalleLouja · 19/02/2014 21:08

Herb I use a roller in pilates. They are painful but ace.

MrsMook · 19/02/2014 22:29

I'm in week 7 having started in October! In November, I was hit by mastitis, then baby was poorly and shared it, and it was New Year before I felt ready to get back on track and repeated week 3 again as it was a substantial break. Got a glitch of another round of mastitis this weekwhich puts paid to a hazy notion of moving to week 8 this week and getting to week 9 for my birthday next week. It's a bit of a rut stage for me, I needed to go back to week 6 and rest my muscles last week rather than ploughing on. Much of the last 12 months has been dominated by SPD, so I'm erring on the side if caution with regard to injury. 6 months ago I was struggling to walk home from the local shops, and I've never been able to run before, so getting to the 25 mins stage is a massive achievement for me.

Original poster
cinnamongreyhound · 20/02/2014 07:49

Well done MrsMook!! And boo to mastitis :( I had it with both of mine but only once each.

Do you wear heels DhamaLovesDraco? Obviously not when running!

OP posts:
anja1cam · 20/02/2014 08:49

herbaceous well done and stick with it. I seem to recall that week 3 definitely took me longer than a week, maybe I stuck with it for two till I was comfortable to move on. As for inclines, I agree wholeheartedly! You really notice even the smallest ones. My 'autopilot' route is a loop that is half a gentle slope and I can choose whether I have the long slope down at the end or the long slope up at the start depending on how I feel on the day.
For proper inclines I think you're supposed to keep up your rhythm, but shorten your stride so the effort is steady but pace of course will slow.

SadEyedLady · 20/02/2014 14:06

Pleased to have finished my week 3 runs, only now I've just listened to what I'm going to have to do for week 4 on Saturday I'm feeling a bit freaked out! 2x3 mins and 2x5 mins sounds like a lot! I've been looking forward to doing more actual running, but it does seem like a big step up...

Dharmalovesdraco · 20/02/2014 14:51

GrinGrin I do for work cinnamon not massive heels though, will flats help?

Original poster
cinnamongreyhound · 20/02/2014 15:51

My mum used to suffer swapping from heels all week to flats at the weekend DhamaLovesDraco, she'd have really painful shins by Sunday morning just from walking! She stopped wearing flats at the weekend and has mid height kind of court shoes. Just a suggestion, it might help, hopefully the muscles will strengthen as you run more but I'm far from an expert!!

OP posts:
dizzyday07 · 20/02/2014 20:11

DD and I re-ran W1 again tonight and dragged DH out with us!

We went slightly (30m!) father but did it in a minute less than Tuesday.

My legs felt a bit like lead tonight but for the first half we were running into an icy headwind so that may have been why

MrsMook · 20/02/2014 22:18

I found wk3 a bigger jump than wk4.

anja1cam · 21/02/2014 08:04

sadeyelady try not to listen to the tracks ahead of time. Because, if you have followed and completed the plan up to that point properly, you really really will be able to do it physically. But of course your head plays a role too. So if you're already fretting ahead of time about two 5min runs, it's going to be harder. Being presented with it on the day you just have to get on with it. And you will! I can't recall exactly where the first longer run comes in, but you will see that you can do it! You just drop the walking and run the same total time/distance as before. You heart and legs can do it, your head just hasnto catch up Wink And the feeling of achievement when you do is the best in in the world!
So I would stop pre-listening Smile and see how you go.

dizzyday I wish I could get my dh to join in, he really needs it! And well done on the time too.

Dharmalovesdraco · 21/02/2014 08:37

I ran with DH once, when I asked him to slow a bit, he ran backwards. If I could've caught him I'd have pushed him over Wink that said he did make me a minute quicker than usual.

Original poster
cinnamongreyhound · 21/02/2014 09:26

My dh is a power lifter, he had a stupidly shaped body due to muscle and so can't run 50m Grin. That sounds awful, I don't get it at all but he is very pleased with his body and his achievements it just isn't conducive to easy movement for the rest of life. His aim is to have no neck at all and his head coming straight out of his chest Wink

OP posts:
SadEyedLady · 21/02/2014 14:09

I'm feeling a bit better about week four now I've had a break, actually looking forward to it, especially as it seems to be sunny now Smile. But yes, anja1cam, I should probably stop listening ahead (I only do it once I've finished all the runs for that week) I suppose I just want to avoid any nasty surprises!

anja1cam · 22/02/2014 14:30

SadEyedLady I hope you got/get out today! It was gorgeous and sunny this morning (bit chilly), but that didn't stop my calves from really aching again, it's the lowest part where they connect to the ankles - really technical terminology here! My fault for leaving it since Tuesday, it's really hard to fit the runs into half term...
About listening ahead, I'm not sure now if I did or not, probably both. Agree about not wanting surprises. It's Weeks 5 and 6 where each run is different. And believe me W5R3 is going to be the one you are really proud about, and no ducking out of that one! But up to then, if you feel the need to linger a bit longer in a week, I'm sure I did most of the time. That makes the whole plan longer than 8 weeks but unless you have a deadline when you want/need to be able to do your 5k/30mins then I would progress at my own pace!
I just found a printed summary here: www.nhs.uk/Livewell/c25k/Pages/couch-to-5k-plan.aspx
Oh and after the end I ran "with Laura" on week 8 for ages and ages until I was so thoroughly sick of the cheesy music that I finally switched to something else! But I could see how gradually I was improving, getting further and further in the same time, eventually hitting my 5k in 30mins. I also got a GPS watch by then which allows me to keep tabs on time and distance (and pace, laps and speed and everything else that I don't particularly need Smile)

Dharmalovesdraco · 22/02/2014 15:39

I haven't been out since Wednesday, I thought I'd give my shins a break and did Jillian's Ripped in 30, today I feel like I've been run over by a bus! Not sure I could run if my life depended on it, she's broken me Grin

I'm going to head out tomorrow though I thnk, it will depend on the level of hangover as we are out tonight.

HalleLouja · 22/02/2014 18:43

I am running later today. Haven't been out since Tuesday as DH was away and I have been working / out with friends. Might do a short run though.

Morrigu · 22/02/2014 19:43

I'm the same and always have a nosey at the future weeks to see what's ahead of me.

Was out doing W2R1 last night and then did a run tonight. I'm only on week 2 though so not proper runs like some of you. I'm finding the runs pretty easy I have to say. Really enjoying it and it's like I'm forgetting I'm running? Have been sticking to a route that just has one small incline, the rest is neither up nor down so going to challenge myself on a good incline for the third one of this week Monday.

herbaceous · 22/02/2014 19:49

Just done week3 run 3, and found it, not exactly easy, but not remotely hard. Though I did my usual cheating and ran mostly flat or slightly downhill.

Still getting kneecap pain afterwards, however. From googling, it seems I've probably got weak quads, and/or tight hips and ITB. The knees do seem immediately better if I do some leg raises, as if the quads are pulling my kneecaps back into position...

Think I might stick to week 3 for a bit, and do some knee strengthening exercises at the same time. I'm in no rush!

Dharmalovesdraco · 23/02/2014 14:07

Utter run fail, managed 2k and caught up with my family on the dog walk (I'd gone to the shops) so walked the rest of the way. I was also very slow, think a combination of Jillian and a bottle and a half of Rose last night played their part Wink

Tomorrow is a new day right?

HalleLouja · 23/02/2014 18:00

Tomorrow is a totally new day.

MadMonkeys · 23/02/2014 19:17

I always look at the next weeks run too, I don't like surprises! Just had my first run for ten days or so as my cough is finally on the wane. Last time I did w5r1 but tonight I ran w4r3 again and I'm glad I did as I found the last 5 mins a bit of a push. Dh keeps reminding me I have all the time in the world to get to w9... Its v windy here, at one point I felt like I was running on the spot. Good to be running again, I've really missed it. It really does get the happy hormones flowing doesn't it!

its warmed up a bit since I last ran, I was boiling tonight. Less layers next time methinks.

dizzyday07 · 23/02/2014 22:46

Dharma - I dont class running 2k as a failure!

DD and I went out tonight on W2R1 but as she had earlier been out for a 3k bike ride with DH her legs were feeling it. We were also running into what felt like a force 10 gale so she was getting blown about a bit!

We got a bit farther than we had before before turning round but as I couldn't walk as fast as I could have done on the walk sections we in the end covered 3.2k as before