C25K newbies support thread

[UnconsciousCoupling]

Hi

Has anyone recently started or just about to start? Would be great to have somewhere to check in and cheer each other on.

I've started very slowly and am about to embark on week 3. I'm spending 2 weeks on each week if that makes sense!

Look forward to anyone else joining in.

Looks like a great honeymoon, Miranda!

I've just used the map my run create-route feature online to check the part of the route that I know exactly how long it takes me to run - a particular loop of the park is 6 min and I'm always running on that one loop, no walking. I can never tell really over the whole outing how fast I'm running, because it includes the warm up/cool down, and all the walk breaks in between. But calculating with this loop, I worked out that I'm at 7.8 min per km. So even when i get to 30 minutes of running, it's not going to be 5k! It would take closer to 39 minutes to run that far. And maybe a bit longer, as I don't know if I'd keep the same pace the whole time since I'd get more tired over the longer distance.

That shocked me a bit. I was thinking that once I got to 30min, it'd be fairly close to 5K, maybe need to speed up a little bit, but mostly there. I know people who do park run all the time with no training, and seem to find it simple! It's already going to be into the spring by the time I get to 30min at my very slow rate of increase. I think I'll have to just leave 30min as my goal, and not 5k! Maybe I will gradually speed up once I get there.

I don't think I'll make a 30min 5K. My pace is slooooow!! Have map my run running in the back ground. Need to now try and pick up some pace.

I failed week 7 day 1 this morning. Calves were having none of it. Think my 7 days off then successful 25 min run (w6d3) was too much, gunna try again tomorrow.

That's how I'm seeing it, Crotchet. I'm doing a mile in just over 10 mins at the moment so I think once I can do 30 mins nonstop, then I'll focus on speeding up.

Parkrun.... pffftttt! It was watching everyone except the tail runner vanishing into the distance on my first Parkrun that shocked me into starting C25K!

Xmas It will come.

I used www.walkjogrun.net/running-routes/UK/
And set up but not saved my route to see how far I went.

One thing about park run is it's 5k but there is no set time so speed does not count in finishing PR.
I did go on the MN PR thread and Im sure I saw people talking about times much greater than 30mins.
So I think you should be proud of how well you are doing and don't stress about your speed.

Hi,

advice needed. So for w1, i ran monday, weds, friday. Since yesterday, my left ankle has been aching. I don't know why ....no particular incident.

So currently I am scheduled to do w2r1 tomorrow after work. Should i postpone? it is not painful.... just a definite slight ache. I don't want to lose any fitness I have gained..... but neither do I want an injury already !

I find it much easier to run on a week day. so I could run tuesday, thursday, friday? or risk being able to run on saturday.

any advice?

Kestrel Hmm, did you get your gait looked at when you got your shoes ? Are they new shoes? How is your running form ? What surface do you run on?

Might be worth redoing one of the earlier runs, and seeing if it hurts more or improves during the run. I have tried running off and on for about 10 years, and have really struggled with pain and injury. I've now got orthotics, but it's taking a long time to get the muscles built up as it's all different to how it was. I found that sometimes I could only add 15 seconds on to a day and it would hurt. Or that I needed two days' rest in between. Or if something made me especially tired or drained, then that would cause pain. Etc. Eventually I found that some pain I could run through and it would improve or there'd be no difference, whereas other pain was worse. I tried a lot of supports, bandages, etc.

You might have to go at it more slowly that you want - frustrating though. I find that it's my foot/ankle/shin pain that is determining my frequency and pace of improvement more than my fitness.

But the fitness doesn't disappear that fast - even a few days away, and you'll probably still find the next one easier.

W6R2 done. And yes, it's better with music.

My original goal was to be able to run a mile every week morning. Now it's to be running 2 miles 3 mornings a week and that's actually likely to happen .

Hep, I think taking it slowly makes sense. I've had a week off before & just had to repeat a run to get back into it.

I went out this morning, two days after the previous run, because of the way timings work this week. So that's been four runs now that have been every other day, and I think that's too much! I need that one break of the extra day. I'm not going out now til Thursday, and then Sunday, so the next two might be a bit better. Today wasn't great; was trying to add 30 seconds, which I did, but found the first two intervals really tiring and was counting steps towards the end of the second one, even with a decent break in the middle. Then I try to do a short extra bit at the end after another good break, but had to stop for an extra walk in the middle of it. And now really sweating and with sore ankles/shins/etc.

But don't have to do it again til Thursday. Haven't decided if I'll redo today's one, or move on to my next one, which is suppose to add another 30 sec.

no aching at all. it randomly stopped yesterday evening. Just completed w2r1. no ankle discomfort or pain at all..... curious....

mother hmm...... good question...... i think i am either central or heel first.....

still can't get the nhs app to play the prompts over the music......

Hep Curious but good!

I'm not sure which I am but I'll try to remember to check on my next run.

I'm toe strike up hill, mid or towards heel on the flat then mostly heel down hill though if I'm thinking about it (and not gasping for breath) I try to roll my foot rather than hard heel strike, I don't want to jar my knees .

W8R1 done
Ankles ached all the way round, they were so stiff, I need to add some more stretching for them.

Hepkestrel- I use the 5k runner app (same as c25k) you can choose to use your own music and it fades in and out so you can hear the app.

Bb90 is that an iphone app or android?

W6R3 tomorrow, which is 22 mins on my app.

If I can get to Lambeth Bridge (first one after the Houses of Parliament) I'll have done 2 miles and then I'm 2/3 of the way. I've got close on the past 2 runs.

I've got an audio book for tomorrow morning & the plan is to just keep going til I get there.

I bought a black running hoodie and I pretend I'm a ninja.

Ninja Running, sounds good :-)

It's great to hear everyone is making progress

When you have graduated c25k, anyone fancy joining me on a new thread to bridge to 10K?

Maybe I do... It poses a bit of a logistical problem for me though, at the moment I'm finishing my run and walking back to cross the river. The further I go the longer the walk back is, but doing it that way means that it's obvious how much further I've got.

Once I've cracked three miles I think it's going to be time to start turning round & going back the other way .

I run till my pod cast lady tells me I'm half way, then I know that if I turn round I know where the end point is..... my door!!!

Xmas .

2 miles done, W6 over. Now staggering back on wobbly legs in search of avocado on sourdough to celebrate.

Welcome to week 7 express. I've been here 9 days now and not some day 1 can't. Do. It.

Will. Do. It.

Done not some