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

Zohz, when I've had to take time off I've just repeated the last week I did & it's normally been fine.

Congratulations Pink, come & join us on the 5-10K thread!

I have definitely caught the running bug - I am away for the weekend and have been researching footpaths next to the hotel for my first 20 min run on Saturday morning. The 3x5 minutes this morning went well and I am raring to go

I did my first "run" today. Barely a jog but I managed the 60 secs. Took it very slowly. Onwards and upwards. I continue to be inspired by you guys further along.

I technically 'graduated', i.e. finished the programme, 3 weeks ago, but it has taken me an extra 3 weeks and getting up to running for 36 minutes to be able to actually run 5K (yes, I'm that slow). But that's ok, because I've done it at the right pace for me.

Well done to all those starting out and all of the other graduates!

Welcome to the club, Pennina!

I'm that slow too. Doesn't stop me running regular 10Ks.

W6D1 done. Actually starting to hate the walks in between. I managed to run up a hill that had me gasping for breath a few weeks back...and that was walking up it.

great to know that others are going it at a slower pace. And I'm dead impressed with anyone who can do 10K!

Come & join us on the 5-10K thread, Laundry!

And try Parkrun if you have a local one.

Well done Laundry I will be delighted if I can run 5k on 36 minutes. You should be really proud of yourself.
The group I run with deviate just slightly from the zen labs app I have and tonight was a 25 minute run instead of 22 it was awful. It was dull but humid and warm here this evening my legs were sore within 5 minutes and I struggled with every step then I got cramp...but me a few weeks ago would have walked when the cramp hit but I was bloody determined I was finishing this and I did. Was very very slow and not at all pretty but I made it.
Last week at 20 minutes I was so positive but tonight I was knackered and sore. Still chuffed I did it. I'm a bit of a quitter by nature so feels like a huge achievement to have come this far.

Perfect just gone back and seen how well you have done. I too am overweight and in my 50s and never run before. Week 1 run 2 today, tough with aching calves but I managed. I am running around very quiet nature reserve and very grateful nobody is around to see me. I suspect I will have to do week one next week as well

Dwell done Pennina you won't believe me now but honestly the longer runs are actually easier than the short minute ones. Your body warms up a bit and you find it much easier to keep going.

Wk7r1 last night and thankfully not as horrendous as the 25 minute run on Monday but still hard work. It's been very very humid up here and I struggle with that. Breathing felt fine but legs aching so I think I'm not getting enough oxygen into me causing the lactic acid to build up. Feeling again like this is achievable. I'm between 5 and 9 years older than most other people in the group so I don't think I'm doing too badly even if I am slower than them.

Pennina keep going at it and you will get there. If you can find a friendly running club who offer the c25k programme that will definitely help. I'm doing my second parkrun this Saturday and will be running with a 67 friend (new friend I met through c25k) - she had never run before & calls me her pacemaker as I run just a little faster than her. We went out with our running club last night for a 30 minute run and got absolutely soaked!

Let us know how you get on...

W5D1 on Monday, rest day on Tuesday, pouring buckets on Wednesday, got period cramps today, but come rain or shine, I will do Day 2 tomorrow and Day 3 on Sunday!

Gd luck runners, I did C25k over the winter and find it much easier running in the cold weather than the zapping warmer weather I overheat easily and some days the running is easy and some days it's a slog but every step is still better than sitting on the couch. I loved running 5k in the soft warmish rain on Wed, it cooled me down abit but I was still bright red n puffing when I got home.

The "run mummy run" closed group on Facebook has some good women's support if you need it.

Is this using the NHS app?

Yay just got back from Week 5 Run 2! Paced myself and was slower but the run itself was fine as a result. I put a talk on that was 19 minutes long and focused on listening to that and it was great!

I use the NHS app, think it's great!

Nice going Zohz!

Well done Zohz I found I really turned a corner when the longer runs started and now realise how much harder the shorter stop start ones were.
Now I'm doing longer runs I don't use the app I just use my Apple Watch and time them that way.
I've got r2 of week 7 tonight another warm sticky day in the highlands hoping it cools a bit for later on.

Wasting time at work in my lunch hour and thought I'd search for "c25k Week 5" and I got a few links saying "Week 5 disappointment warning." They were just talking about how they failed the 20 min run and it was really really hard. Those of you last Week 5, how was your experience of the 20 min run?

Hello fellow runners

Haven't RTFT but am jumping in at the end anyway! I started C25K back in Feb and after W1 I had an injury (not running related) so had to stop until that was better.

I started again in earnest at the beginning of April, and did W5 R1&2 twice as I wasn't ready mentally to move on to W5R3, but when I eventually bit the bullet I managed it - it wasn't pretty, it wasn't fast but I did 20 whole minutes without stopping. You will get there!

I'm on W7 ATM, and am finding 25 minutes hard work but just about managing it - I think after I got over the 20 minute mental block it kind of became easier iyswim? I now start every run thinking "I can do this" rather than "what if I can't?" and it does seem to help. I am probably far too enthusiastic IRL as I've never been able to run this far (25 mins is about 2 miles for me, with the warm up and cool down walks on top of that), and I am determined to make it to the 5k, even if it takes much longer than the 8 weeks.

A friend of mine recommended the MapMyFitness app which records your time, distance and things like calories and also pace vs elevation (slower uphill, slightly less slow downhill and on the level!!) and it's useful to trace mins per km to see if you're getting any faster.

Good luck

I have heard a lot of people say that they found wk 5 really hard and I'm not going to lie it was, but it wasn't as hard as I had convinced myself it would be. I think I'd let reading things like that make me believe I was going to fail. In the end I didn't and I felt such a huge sense of achievement. I also remembered Empress words to me above and when I started feeling I was struggling I broke it down.
I was pleased to look and realise I'd got to 10 minutes so was halfway. By 12 minutes I felt I was flagging so aimed to run the next 3 minutes to get to 15 because I can run 3 minutes. Once I was at 15 aimed for 18 again once I was at 18 I only had 2 left and I'd be mad at myself if I stopped.
I keep saying it but honestly I'm not the only one in my group. The longer runs are actually easier than the 8-5-8 one was. Your body warms up and you find you've run further than before before you know it. And I'm certainly not saying this as someone who had any sort of fitness level before I started this 7 weeks ago. I am 38 a bit overweight and had a very sedentary role for the last 4 years.
I'm doing 25 minute runs this week and amazing myself that I can do it. I'm slow but I'm doing it. Doing that first 20 minute run was where I started to actually be able to see myself running 5k.

Hi I have 'graduated' multiple times in the last 5 years or so (I tend to take a break from running in the winter and start nearly from the start in spring).
Regarding week 5 : you CAN do this. Your body definitely can, but your mind needs to believe in it. If you've followed the programme and are running about every second day then you can. Believe in yourself. And IF you don't succeed on the first attempt then try again. Maybe switch back to the day in the plan with intervals and then have another go at the 20 mins.
I got to 25 mins last week, then pushed it to 4k this week which was a bit longer and I think now I'll go for weekly distance increments without looking at the time till I get to 5k. And if I keep that up for a while I'll manage that in 30 but I'm still quite far off.

I should add that I'm 47, overweight, and not the sporty type.

I start week 5 on Sunday- cannot imagine being able to run 20 mins nonstop by end of week however I do find once I'm warmed up I can keep going for longer . Def need a new playlist I'm finding 90s rap the most motivating music at the moment !!