C25K really works

[athingthateveryoneneeds]

I finished week 7 day 1 today, and surprised myself by running for 25 minutes without stopping. I could have gone longer, too!

I'm not fast.

I haven't gone further than 3.6 km.

But my endurance has increased so much, even when I'm only managing to get out 1-2 times a week.

So for those of you just starting, or feeling like you've got that wall in week 5, keep going. You can do it!

I'm looking forward to managing a full 5 km one day, and I know I can do it because I've improved so much already.

I'm a treadmiller. I'm onto W7R1 and I'm going to set the fan up in front of me. I also have a DVD of moving along a beach so I can kid myself!!! 😂🏃🏼‍♀️

My best ever time!! 33min 44 sec! Each km under 7mins!

I did "telegraph intervals" for the last 2k! I ran fast(er) between one set of telegraph poles then my normal speed between be next two, then faster between the next two etc. I've found other intervals on apps I've done too long. Running fast for a minute takes too much out of me and then I need to walk. Might try this for the whole 5k on Wednesday

Of course, it helps that the weather is glorious!!

Today's time...

That's brilliant, Brassica!

Love the idea of Telegraph intervals. Unfortunately, I don't have any on my route to try that. I might try something similar, though.

I've started today. Week 1 run 1. It was OK.
I don't really understand the NHS c25k app though. Each podcast download is a whole week so how do you go to run 2 without repeating run 1?

That sounds odd Aeline. This is the nhs app I used. I downloaded the app once.

You press on '2' in the chain of three to begin it. Remember to 'save this run' each time.

Just wanted to say that reading this thread last night prompted me to start Couch 2 5k today so thanks! I actually completed the first one without giving up so am pleased!

It's a brilliant app. I am on w7 r3 which is the furthest I've ever made it (I think this is my fourth or fifth attempt). I have also been motivated by reading this thread and looking forward to making it to the end of the app and beyond.
IME it really is a mental challenge as much as a physical one. Getting out there is the hardest thing.

Hi all, loved skimming through this thread. I started C25K on Sunday and have just been out for my 2nd run!

I'm finding my lungs are fine, I'm not totally puffed at all but my legs are dead! Really sore to get up & down from a chair, walk stairs etc. Will this get better quickly?

I've not exercised for years & really let myself get unfit.

Excited to get to 5k - my goal is to do a Park Run

Oooh, hellooooo new C25k pals!!

Babytalk I found a few stretches post run in the early days helped. Don't miss the 5 min warm up/down either

Welcome dragon and chilli

I'm going to have another go at my telegraph intervals tomorrow. I only tried it in 4 & 5k on Monday. Might try it in 1 and 2k with 3k being a "rest"

Been poorly so missed a week. Back on Friday for W4R2!

I'm going to leave my run tonight as I'm extra tired. People are beginning to notice I'm toning up and I'm getting compliments. 😉

Baby - I have decided my goal is do a parkrun too - with my son so I have an excuse to be a bit slower!

Did my run at 6pm whilst the depressing news was on. 🙄. I was looking forward to the run (on the treadmill) but I found it hard going. I slowed and sped up where I felt I could. Well...looking on the bright side that's W7 done. Now onto W8. 😊

Just two weeks to go paper! Nice one!

Running fail so far this week for me. Monday run completed. But just haven't had the time yesterday or today. Then out all day tomorrow. Wondering if I can make up the week Saturday and Sunday....

You go, Paper! That's brilliant!

Not sure about going two days in a row, Brassica. You might find the second one a struggle. I've read that you should leave at least a day between runs until you've been running for about 18 months, to build up the muscle. Saying that, I was in the gym Tuesday evening, having done a run on Monday morning, but I only did about 15 minutes on the treadmill and that was HARD. I'm not sure if it was the time of day, or the fact that I'd been the day before.

Why don't you just do one run, but make it slightly longer than usual?

just done my first full 5k run-40 mins 11 secs; full red in the face, soaking wet, and very very pleased

...and its taken me 24 weeks to make it, not 9, but still pleased

That's brilliant, guffaux!

Way to go Guffaux!!!!! 🏃🏼‍♀️👍🏻

Well done!

Can i join? I'm two runs in (doing W1D3 tomorrow) and last night, having drunk a bottle of prosecco, I decided to sign up for Race For Life on the 15th of July 😱 I need to keep myself motivated so it's not a total disaster on the day 😳

Well done TheMouse - take your time and enjoy it!

Hello, this is my first ever MN post and I've just done my first ever couch to 5k run, feeling like my legs might drop off