C25K

[Otistheowl]

I'm a complete beginnen, starting tomorrow, anyone want to join me?
The goal is fitness, although weight loss would be an added bonus.
I've a young family so time and motivation are my biggest obstacles but am determined.
Join me!

Morning fellow runners.

I did W4R1 yesterday. I would have found the 5 min run ok but I was running slightly uphill! It was nice being in the park and away from the traffic but where I live is quite hilly, I run much better on the flat. Anyone else found this?

I treated myself to some proper trainers, they feel amazing. Doing W4R2 on Thursday wearing them

I’m always out of breath for a start, surely by now I shouldn’t be panting for the entire 28 minutes?!

I panted my way through mine until I graduated. It wasn't until I could do the 30 minutes that I started to teach myself to relax during the run.

By relaxing and concentrating on your posture (stand tall and look ahead, lift heels and have a cycle motion with legs, relax arms shoulders and hands) the panting reduces.

I'm 3 weeks post-C25K now and only recently have I started finding the run "easy" and relaxed, without panting. I'm following the C25K Plus podcasts now, it helps keep the structure if the run.

Thanks FATE that’s reassuring to hear. I might look at those podcasts as think I’m going to miss Jo Whiley when I’m finished! It would be nice to continue with some structure.

Sorry guys, just jumping on here as about to kick my arse into gear and start c25k again. Can anyone recommend any podcasts for it - preferably with fun music?!

Please of course!

Thehodge it's far better to use Spotify or something to play your own playlists of music that will inspire you/keep you going, behind the app. The NHS app runs over the top of your own music, lowering the volume from time to time when it tells you where you are etc. You can choose one of 4 celeb voices.

W5R2 complete.
Please reassure me that I can run for 20 minutes on Thursday. I don't understand why there is such a leap.

I haven't been listening to anything.
Will it make it easier to pass the time?

Catnut if you have completed all the the runs leading up to it you totally can physically. I was sceptical of the leap to 20min but I read it was a mental barrier and that was definitely true for me. I then found it harder going back to intervals in W6. Personally I couldn't do it without music. An eclectic personal selection of songs that mean something to me on a randomised playlist is what keeps me going!

Can anyone recommend any podcasts

These podcasts are awesome:

www.nhs.uk/Tools/Pages/Couch-to-5K-running-plan.aspx

They include specially written music with a beat right to your pace. Alongside this, Laura is really motivational with her tips and guidance while running.

The same format is used for C25k+ podcasts, which have specific pace instructions according to the number of beats per minute in the songs playing.

Jumping on to say I've just done W5R1 and it went ok! I'm beginning to feel as if the stopping and starting is actually making it harder? People I know who run say the first 5 minutes is the worst. This week does step it up a lot, I definitely feel positive about doing 8 minutes now but not sure about the 20 mins non stop?

Hi all, I’m just jumping in on this thread as I can see some of you are on week 5 too. I ran W5R2 today, I found it fairly ok but I am not sure about the 20 min run I’ve got coming up, seems like a big leap!

W6R2 done which is the last interval run for me. I’m actually looking forward to the 25/28/30 min runs now and seeing how much distance I can cover
Welcome to new joiners
Catbingo really sorry to hear you’ll be out of action for a while. Make sure you recover fully before restarting.

Hi guys. I've just completed W8R1 and can honestly say I thoroughly enjoyed it!! The first half of the 28mins seemed really easy and dare I say it, quite fast! It's the first run of the whole programme where I truly enjoyed myself. Plus we managed to cover 4.26km, so not too far of the 5k. Am really looking forward to the next run

Luuby86 Wow that’s brilliant! You’ll be 5k in 30 mins no probs! Very encouraging too
One v welcome side-effect of running 3X a week for me appears to be a loss of attractive back fat . Suddenly tops that were just too snug are back on which I’m delighted about!

Feeling very proud of myself (and exhausted) as I did run 1 today! It wasn't actually as horrific as I was worried it might be, but I am rather tired now ;)

Thanks for the podcast thoughts. I did also find one called Boogie Shoes which was what I used today and really enjoyed. Personally, I have to have music to run at all (And need the podcasts so it tells me when to run and when to walk!).

Sorry forgot that I'd posted on here a month ago. I'm currently back on week 2 run 1 as I missed some weeks aside was completely mental and then frustratingly did 2 runs and forgot to save them. 😡

Back on it now though. Week 2 run 1 was hard as I'd not run for nearly a week. I've decided I need to check in to this thread every day then I'll have to MAKE time to run.

Hello, I did the W5R3 20 mins run this morning.

I tried not to think about it or delay it. I just did it.

It was hard but doable.

Well done on all these achievements. Whether it's w1 or the first long run in w5 just getting out there makes such a difference, doesn't it?

If you forget to save a run on the app just click to start the run again and let it play while you are doing something else, then save when it's done!

Hi. I'm new and I have a question that's probably already been answered. If so, sorry. Does anyone know of a plan where there are no mixed times in a run. I mean that all the runs on a particular day are 3 mins rather than 3 mins then 5 mins? My watch only does set intervals. I don't use an app as I listen to audio books while running. So it's a pain to have to keep looking at the time esp when I'm trying to zone out of the physical effort! Cheers.

@CatNut well done! That's amazing and gives me hope. I have 3 weeks to go still. Can't imagine running for 20 mins yet.

Well done everyone! I did W6R3 this morning - first 25 min run. I found it really hard tbh. I stopped twice for about 10 seconds each time so I’m still counting it as a 25 non stop
I drank lots of water after and I wear a running cap but I’ve had a headache all day. Does anyone else get that? If it’s even slightly warm I do struggle with a headache long after my lungs and legs have stopped hurting

Well done everyone! Some brilliant progress!

I did w9r1 tonight and actually enjoyed it for first time in ages! It felt good and not like a mega slog. I can’t believe I’ve actually run 30 mins

Avon I get a headache about 10 minutes in if I’m a bit dehydrated, but it sounds like you are drinking plenty. What about food, do you need to eat a bit more before a run? I’ve been finding my lungs really hurt if there are any hills in my run, it’s reassuring to hear others find that too, hopefully it’ll improve hope your headaches ease too.

Catching up on the thread - love hearing about everyone's progress.

I've completed W5R3 this morning, was planning to do it yesterday but I had a headache that lasted 2 days (definitely think weather related?? Other people at working saying the same thing) and it cleared this morning as if by magic!

Can't believe it, when I first looked at the programme I though week 5 looked terrifying, yet here we are

Does anyone know of a plan where there are no mixed times in a run. I mean that all the runs on a particular day are 3 mins rather than 3 mins then 5 mins? My watch only does set intervals.

You could create your own. Only I don't think it could work. The principles of teaching you to run 5K are:

• longer times running
• shorter recovery times

So whilst you could forward set running times (all 3 mins, then all 5 mins etc), you also need to factor in walking (recovery) times. These definitely don't want to be as long as you were running for.

You could set 1 minute intervals on your phone, then count how many intervals to suit your plan. For example:

• 3 minute run (3 intervals) with 2 minute walks (2 intervals). Repeat 4 times
• 3 minute run (3 intervals) with 1 minute walks (1 intervals). Repeat 5 times
• 5 minute run (5 intervals) with 2 minute walks (2 intervals). Repeat 3 times
• 5 minute run (5 intervals) with 1 minute walks (1 intervals). Repeat 4 times
• 8 minute run (8 intervals) with 2 minute walks (2 intervals). Repeat 3 times

Etc

You can't realistically be doing 5 min run then 5 min walk, 8 min run then 8 min walk etc... the idea is to run as much of the 30 mins as you can, broken with decreasing recovery times between interval runs.