Couch to 5k - any graduates

[Zohz123]

I did the first run today, it was quite tough just looking for some reassurance and encouragement really. I have a tendency of not sticking to things/making excuses and would love to see myself get fitter over time.. motivation/tips/stories needed!

Thanks x

Fikee welcome.
The c25k program is very well designed - I'm midway through W3 and feel improvements with every session. It's quite amazing.

Usually I run to work, but today I had to drive in - so I am leaving the car at work and running home.

Not ventured on here for a while. I'm a c25k graduate (started the programme at the end of March). I've now done 5 parkruns but sadly got a knee injury so I've not run at all for two weeks.

I'm going back out with my running club this evening but will be taking it easy as I want to make sure I can do my next parkrun on Saturday.

Getting an injury is really disappointing and I really hope I will quickly be able to improve my fitness. I've been walking the dogs (mainly on level routes for 30 minutes) but it is just not the same.

Fingers crossed that it will be ok this evening.

To all of you working your way through the programme, do keep going - you can do it... and you will feel so rightly proud of yourself when you do!

Fikee welcome! Plod away as the others said and you will get there ! I'm rather ounfit and overweight so it's been a slow journey for me but if you are not overweight you will find it so much easier I'm sure.

I did R3R1! I can't believe I could do it! But I managed so so pleased with myself.

We are at about same place - I just did w3r2 home from work this evening.

I get to that hard place and then it passes and I feel like I can go on from the 3 minutes.

I feel great too. Very empowering this running.

Hello all, hope all is going well. I plan to do W6R2 tomorrow. It will put me back to where I left off before I had my break. I hadn't run for about 3 weeks and started again on W5 and surprisingly it hasn't been hard at all, even the full 20 minute run. I'm lookin forward to w6r3 onwards where I will be running for longer amounts of time with less intervals. Then il feel like a real runner! I'm going slow in order to pace myself and I'm feeling the need to try and speed myself up but resisting as it will come more naturally with time. When I set off too fast, my legs get tired and heavy much quicker :(

Thanks so much for the warm welcome and encouragement all. Run 3 tomorrow and looking forward to it.

My right heel is killing me. Like it's badly bruised. So annoying. Can't run. What's happened to it?

Where Winky? Is it the Achilles area? I have problems there.

On my sole. It hurts with every step.

ouch winky - hope that heals quickly.

W3R3 this morning - loved it.
next set involves a 5 min run!!

Ow Winky. Hope it gets better soon.

Struggled with w3r2 today but managed it. Feeling every pound of my excess weight

My bum bounces along behind me

winky that sounds painful, hope its better soon.

zohz I still really struggle with pace and start off painfully slow but manage to finish feeling quite comfortable.

I did my first parkrun on Saturday and did it in 40 minutes. A bit on the slow side but can work on times later, just glad I managed it without stopping and felt quite comfortable.

Winky, could it be planar fasciitis? Inserts in my trainers sorted it for me. I admit I wasn't running them but it did help sort it.

Yes I think it is that plantar fasciitis.

I can't always manage 5km. Time restraints or just too tired.

Do you reckon it's better to run 2kms every day or 3-5kms three times a week?

good work Hick!! I can't wait to do my first parkrun.

W4R3 today - feels like it stepped up a bit, but it was fine & I went the distance. I feel fantastic now 1.5 hours post run.

I'm starting to visualise myself as a "runner" - I feel a name change coming on.

I'm not sure Winky. When I had it I was not doing c25k and I am older and less fit than you. However I did go to boots and buy some inserts which I put in my trainers and only wore footwear where these inserts fit in comfortably and I found it really really improved quickly. My instinct would be to have a little break perhaps do you give things time to heal and then do shorter runs.

Hi Boris, I managed W4R1 today. I found it tough but I did manage it. I am running at such a slow pace though and that is, I am sure, entirely due to my weight as my legs just feel too sodding heavy to go any faster. I am never particularly tired or out of breath so perhaps I am a little fitter than I thought. I'm sticking with it and keeping to this very very slow pace and I'd like to think that as I lose weight this will improve. I am taking a very very long-term view with my weight loss and fitness as whenever I have tried to do this quicker I just give up. I am finding tackling my weight and fitness at this very pace do-able and I'm feeling empowered and less of a victim.

Pennina I feel very much like that too.
I have the excess weight, and also a knee and ankle injury - i jog fairly slowly, but consistently.

This morning, W4R2, I had a couple of runners give me the "runners look" - I felt like a proper runner today :)

and yes I feel super empowered!

What music do you listen to whilst running? I'm trying to find stuff that will encourage me to move faster!

Lost my mojo and went out last night and really noticed a set back. I was running 10 minutes walk 1 minutes 4 x before my.break (2 weeks off) and I've definitely lost that ability! :(

winky I listen to Faithless 20yr hits DJ re-mix it's an hour of dance music but the NHS C25k podcasts do some 5k+ ones with music at different speeds. Even if you haven't finished the C25K prog you can style run to the beat of the music. The are playlists too you can google them. Tracks at 150-160beats per minute I find good.
Good luck with the running, I started last sept and now run 2-3x a week a mix of 5-10k & Love it!

evidence it will come back we all have crap run days just chalk it up to one of those and try again in a couple of days. Half the battle with running is mental strength

Oooh Faithless! I like "worthless" remixed by Sister Bliss. Massive attack, bit of Steely Dan maybe. However I'm on the NHS playlist still with Laura (wk 4) so nothing very exciting yet