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

Another graduate here! I did it 5 years ago and still run regularly. I'm not like some of those on here who just kept going and do marathons but I run twice a week and do 5-10k each run which keeps me very happy.

I have a running buddy for most of my runs which is fab as we chat all the way round. We don't run fast but we come back full of endorphins and well-being from having talked through life's stresses and strains!

I don't always want to go running but I know that I will feel better for doing it, and I always do. I never stretch before as I've hurt myself in the past stretching cold muscles but always stretch after.

Hmm.. I find that when I stretch before a run, I'm aching throughout the run in my calves. It does wear off and I forget about it, but should I perhaps not stretch before and only after? I'm keen to avoid injury so I can actually see this through.

One of the trainers at my gym told me to stretch after my run but just to warm up with a brisk walk. As Kiki says, cold muscles.

Yes, just stretch after. Look up some good stretches and hold them for longer than you think. I would recommend yoga for runners if you find yourself aching, plus you can do the poses as stretches anyway! I quite like Adriene yoga on youtube for quick post-run sessions.

Ooh we are at the same stage Zohz. I did the first of the three minute runs this morning and surprised myself by keeping going. It was hard - I keep looking at the runs for future weeks and feeling daunted but am trying to just take it a week at a time.

Haha I'm doing the exact same thing! Just keep looking at the weeks ahead. I found the first two weeks not too bad so I'm quite taken aback by the 3 minute run but I keep telling myself that I must see this through and make sure I complete the whole program!

Yes 3 minutes felt like a big step up - although I found myself telling people about it today and I realised that if you are not in the c25k zone it sounds a bit short!

My husband is a super cyclist and can cycle 4-5 hours at a time. Telling him about 3 mins and he was like

5k in 31 minutes yesterday. I remember the pain of 3mins! Never thought I could do it.

Keep plodding at it ladies! I started in September/Oct, so it's taken me a long time, but I have got here. If you need to repeat a week don't be disheartened.

If life gets in the way and you haven't been for a week ( or 2), don't fret! Just get back on the c25k train. I sometimes dropped a week, or repeated. I reckon you need once a week to maintain fitness, and twice a week to improve.

I'm doing it just now with a jog Scotland group tonight is wk5r1. I'm nervous every week that it changes but so far have managed to get through them. Dh is a keen cyclist and has run marathons he was so proud of me when I came home last week excited that I'd run for 5 minutes.
It feels a bit embarrassing at times to feel such a small achievement is a big deal because he is so fit but he's been hugely supportive and my fri nfs have been really encouraging as well.
I'm still not sure I can see myself running a 5k yet but then I never seen myself running for 5 minutes a few weeks ago.

I remember the first time I did 5 minutes and yes! It is a big deal!

And what Hep said. Quite a few of us who did it together repeated runs around week 5.

Yeah I'm feeling more optimistic now that that I've done week 3 day 2, the 3 minutes was a lot easier :)

I have just done w3r2 as well and agree that it was easier today than on Monday. Another one to go before the next step up!

Your doing brilliantly- the mantra "lapping everyone still sitting on the couch" got me out on many a dark winters night when I started C25k last year That and I used to lie to myself..."just go for a walk & if you fancy running go for it.." normally the podcast /music would start and so would my legs SO much of running is mental strength I've found.

Wow I forgot about this thread! I've been too caught up in the running I think...it's consuming my life at the moment.

Week 4 Day 2 tonight. Did parkrun on Saturday and absolutely loved it. Doing it again this weekend and the DC are doing junior parkrun on Sunday.

I'm actually enjoying it

2 stone down and 2.5" off of bust 1.5" off of waist and 2" off of thighs. The GP surgery has finally stopped handing me those weight management cards and lecturing me.

I agree about the 3 minute run...I was shocked when I made it through it but then felt like a right idiot telling my DH about it . I've been going out 3 times a week religiously. I did 2 miles on Sunday in 30 minutes (just went out without the app) which is incredible considering 5 weeks ago I couldn't walk up the stairs without sitting on my bed to catch my breath after.

So inspiring to hear the graduates doing half and full marathons! I don't think I will ever get to that stage...my long term goal is now a 10k.

Well done to all those still doing Couch

my friend is trying to persuade me to join a public run next week.....

I'm using that as motivation.

My mantra is that if if finish this run i will be fitter than last week.

Did my wk5 r1 last night and I survived
A friend who runs with the main group was there and ran eith me chatting away and I really enjoyed it actually.
Need to go tomorrow and get fitted for new trainers I think, I'm noticing one foot not feeling comfy now the runs are longer.
Can't believe I'm actually getting through this.

Finished week 2 although still finding the running really hard I Am loving the feeling after and really want to get back to it when I have more than 1 rest day

Just finished week 3 and looking forward to week 4 (probably won't say that come Monday when that five minute stretch just won't end!)

It is really nice to be able to post on this thread and see everyone's progress and support- thank you!

Off to Parkrun this morning.

As for seeing progress, in a week or two look back at your early posts and see how far you've come!

Looks, I'd recommend going to a specialist running shop to get fitted if you can.

3 minutes off of my parkrun time.

Well done!

To answer the question in your thread title: I started running at the end of last summer with C25K. I'm doing my first 20k race later this month, and am thinking about a half early next year.

I never thought I could do this, and I feel so much better for it!

I did go to a running shop to get fitted but I have been fitted in the past when I was much thinner fitter and knew what I was looking for. Got some shiny new trainers and did my w5r2 last night. Next run on Monday is 20 minutes nervous about that one.
I signed up for a 10k in September last night too. One of the women doing couch with me is doing it and her friend dropped out so I said I'd do it with her. I know I'll keep working at it if I am doing it with someone else.

Starting wk 3 this morning

I was nervous about the 20 minute one too, Looks.

But you know you can run 10 minutes without stopping. And once that's done you're halfway.

So then just do another five minutes - because you KNOW you can run five minutes - and in that time think about how good it's going to feel when your app tells you you've hit 20. Think about how you're going to reward yourself.

And then you'll realise that you only have five minutes left to go, you're 3/4 of the way there and so close to finishing....

Four minutes, three minutes, two minutes, one minute...

And YOU'VE DONE IT!!!!