Couch to 5k...it's not about speed (thread number 3).

[CruCru]

Hi all

Here is the new home for our chat. Hope to see you all soon.

Love

Cru

It's great Iggi. Quite big but we have slotted it into a corner of the lounge and it looks ok. It is easier than running outside, definitely, because it it flat and there are no lumps or bumps. There is also a bit more give than on the road! However, it can be tempting to clock watch so I change the setting so I can't see it.

'Twas an eBay bargain

Am off on w1r2. Hopefully it'll be a bit easier, I've chosen a different route which I'm hoping is a bit quieter. And have remembered water this time.

I only fucking did it!
I planned when I set out that because of how utterly unfit I am and how impossible I found r1 that I would do each alternate run and walk in between, there's 8 runs in week 1 so I did 4and 3/4 (it got a little way into the last run which I was walking and I actually wanted to run it! According to my phones gps I did two miles which at my woeful speed got me back to the car about 30 seconds after the podcast finished. And I didn't have to pause it for a break (except for two mins when I had to pop behind a bush...) and I really did enjoy it! I think I'll slightly alter the plan to get me going in my own way otherwise I'm more likely to fail.
Proper running shoes and a drinks bottle helped loads!

When can I do it again??

Congratulations! It's a great feeling isn't it?

Well done spidey. Do it again the day after tomorrow! What is your plan with increasing up to the full quote of running and walking?

I'm going to keep planning to do alternate runs and if as I did for the last run today I feel good I'll do another one or add one to the end, both my gp and councelling said it was good for me to do it but not to try to push it too far, so I'm going to build it up I'll probably add another run each time so in a couple of weeks I'll be able to do week one.
(I got out of breath climbing the stairs so it's a big step up.

I even ran past a person! He looked mildly concerned at the fat purple lady with bright orange trainers shuffling towards him!

Sounds eminently sensible spidey. I love running past people, though I do always wonder if I've put a sprint on to get past and then I immediately slow down and end up running at walking pace just in front of them. I keep my eyes ahead so I don't have to confront that fear!

Just completed W1R1. Sort of. My phone hadn't downloaded the app as I thought, but I was all dressed up, ready to go, in the forest away from guffawing onlookers. Spaniel thrilled to get a second outing today.

I thought I'd read what W1R1consisted of: brisk 5 minute walk, followed by 90 seconds of running alternated with 60 seconds of walking . For twenty minutes total.
How hard could it be? I walk miles every day in the forest.

Very hard actually. "You'd think they'd start with 60 seconds running" I thought, while thought was still possible.
So I got that bit the wrong way round and while I was struggling to keep my lungs working, the fecking dog took the opportunity to roll in fox crap!

Instead of returning to the, much looked forward to, couch, I had to wash a stinking spaniel when I got home. Bless him.

Please tell me it gets easier. I'm much less fit than I thought, I was in denial. I'm a determined little bugger though, surely I can do this.

Can't i?

You can do it Bee. I was horrifically unfit before I started and really struggled with the runs in week 1, but it DOES work. I'm running 25mins (slowly) in week 7 now, when I could barely do 30 seconds before, keep the faith!

Hi been lurking for a bit so thought I would join in. Am up to r1w2 - was hoping to go out today but baby has other ideas. I found the first run a killer but 2nd and 3rd ok. Bit nervous about the longer runs next trip out.

Mary - that is so good to read . I can't imagine running the whole time .

Thanks Mary, I will indeed keep the faith. I am actually looking forward to it, I'm hoping to get fitter, especially cardio, lose some weight, tone up and lift my mood. Low expectations then.

I was shocked, though, at how much I was puffing after 30 seconds of a slow jog.

Having faith is a huge part of the programme ime. It is faith which has carried me thru. My army fit dp throught the acceleration thru the programme was too much but it works.

spidey and others that are finding thr week 1 runs tough...before I started the C25K my dp started training me for a race for life.

I started off running with lamp posts. I would run "one lampost" and walk 3.
next week run 1 walk 2
Run 2 walk 3 (which I did for about 6 weeks)

for me I know I couldn't run for 60secs in week 1without that pre training. For me 2 lamp posts I was doing before C25k was about 30 secs. Even then I found the 60sec runs in w1 tough.

if you are struggling maybe you could drop the run times this way?

I can do the 60sexond runs ok, I just need a longer break in between them.

Spidey, have you tried running more slowly initially, so you don't need as long to recover?

Who was asking about treadmills? Neighbours have theirs in the garage. Is that possible?

I've been for a walk - 3km, and am shattered. I've STILL got a cold and cough. Think this is 4 weeks now without running. Will I still be able to do 30 mins when I finally get the trainers back on, do you think?

Hey everyone

Welcome to the newcomers and a huge pat on the back for getting out there and doing this...that is the hardest part. Remember the programme works so trust it and you will graduate as a 30-min runner

My other tip is to run SLOWLY. it doesn't matter if you feel you are barely above walking pace, you are still doing it and it will allow you to pace yourself.

I run very slowly indeed - but I run for 30 mins now which is a miracle in itself. The other day a couple of women ran past me (I am used to this!) but then slowed down to a walk a short distance ahead of me. I could not overtake them, despite fact they were running and I was walking Fortunately they speeded up again quickly and left me behind...

When I am running in races, I have noticed that people who run out fast and then walk and then run fast and then walk etc manage to complete the race quicker than me who has run all the way I

I did it! I ran for the whole 30mins and a little bit more!! My podcast app broke so I went it alone, and it was great! I could probably have gone further, as I still had enough energy to speed up when OH called me to say that the baby was crying and could I get back ASAP! crying baby seems to be good motivation, that and I put an apple crumble in when I left ready to eat when I got back!!

I an really hoping to try a parkrun tomorrow. Strava said I went 4.5k yesterday, so 5k seems possible now. Hope I manage to get up in time for it!

Wahoo, W5R1 completed! I really thought I would struggle but the first two runs went well and it was only the last minute of the final run that was really tough - probably psychological as much as anything. Science, you were right, the extra recovery time made a huge difference.

I was so sure that the timings on the runs in W4 were wrong for the final 90sec recovery that I checked! I was right, the app counts down from 60 secs NOT 90. So be warned, when you get to week 4! It makes me feel a bit better about struggling wit the last 5min run now

Well done Sparkle, I am laughing at the crumble in the oven being an incentive. Sounds good to me. Good luck for your park run.

I wish I could fit a treadmill in. I hate all the road crossing, uneven pavements and road cambers. I guess, as I get fitter (hopefully), they will matter less.

Love the idea of lamp post runs, Edwinia. Although would work only for those of us in urban areas. I guess you could use trees in the country!

Welcome to all the newcomers!

Welcome newbies, and well done daftmaul and sparkle (and anyone else who has completed a run)!

I did week 5 run 3 this morning, and it was the one I have been dreading: 20 minutes running without a break. I did it first thing and DID IT! It was slow and steady (7.5kph on the treadmill) but the main thing is that I did it. I wasn't out of breath afterwards, but I was very sweaty, and continued to have a post-exercise glow (literally, it was heat not euphoria) for about an hour afterwards.

Did W7R2 yesterday. I got a stitch after 19mins so had to pause and walk for about 30 seconds before restarting.. it was tough going, I kept looking at how long I had left. NOT a good day but I was tired after a long day at work (excuses).

Hopefully the next lot of 25 will be better, as I'll be doing it in the morning, in the light, in the park (at the weekend).. so it's all a bit more enjoyable than running along the pavement in the dark!

I'm mildly concerned that when it gets really cold and wet in the winter, that I'll be less likely to motivate myself to get out there.

Hi all! Well done to everyone who has managed to get a session in, no matter how short or how little running was done.

I have a question for the more 'seasoned' runners amongst you. I did W2R1 on Monday evening, and found that my ankle hurt afterwards. Fine, each time I've done a run/walk session, something different has hurt. However, it was still hurting slightly when I did W2R2 on Wed morning, and is feeling a bit weak and sore now. I decided to put off W2R3 till tomorrow, but when walking down some stairs my ankle went slightly and it's very gently (very gently!) throbbing constantly now. It hurts a little when I walk, and when I did a little test run along a hallway, it hurt quite a bit.

After all that waffle, my question is: Should I go ahead and power through the pain tomorrow to get my session done, or should I rest it and redo week 2 when it feels fully better?

I am overweight, and I'm pretty sure I roll my feet inwards when I run (can't yet afford proper running shoes), so I don't want to risk damaging my ankle properly. But I really don't want to have to give up, even temporarily, when I'm finally doing this thing!

Any advice would be most welcome, thank you.

Poirot, I think I would wait until your ankle has healed in case you worsen the injury.

Have you tried shoe inserts as an alternative to new shoes for now. I use half inserts from Boots that lift the arches up. They sit in the heel of my shoes. In fact I use them in most of my shoes that I walk any distance in.

DaftMaul, thank you for your reply. I was worried someone was going to say to wait. It's taken me a very long time to actually start this programme, and I am really scared that if I take any time off from it, I won't get back on it again I know it's the sensible thing to do and I appreciate you answering me.

I hadn't thought of shoe inserts, but they are an excellent idea. I used them for a while in my ordinary shoes to help with a spot of fascia plantar. I will order some more and try them when I go out next. I must get back on it as soon as is sensible.