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!

I hate hills User9. In fact the very first time I ran 10k came from the fact I had a 7k route planned, but didn't realise the last km was up a (slight) hill. So I by-passed the hill and effectively went all the way around it instead of up and over. I ended up running 3k further- much more preferable that doing a hill I reckon!

If you have a flat route avaliable to you, I would swap to that one if it was me. I have gradually started introducing hills into my training, but I wouldn't have done it earlier on.

Thank you so much FATE. I ran for 30 minutes tonight, but slower and it was easier. I hear what you're saying about pushing yourself, at the moment just running for more than 20 minutes is pushing myself!

User9 my warm-up walk is 7 minutes rather than 5 minutes, because that gets me to a route where I can run for 4k with no hills. The hills on other routes just made it too hard when I was starting out. So I would absolutely find a flat run for W5R3, and good luck! You can do this.

Finished week 4 today .. onward to week 5 on Sunday ... I still just can't imagine running 10 minutes let alone 30 !! I have been ok so far though

Hi all! I'd like to join.
Did week 4 run 1 today, I've been running every other day instead of 3 a week.
It was a killer and if I still really struggle at the end of week 4 I'll repeat it.
On holiday next Friday but the hotel has a gym so I can use my app and run on the treadmill.
@FATEdestiny I like your mantra; I've been repeating 'come on you fat cow, come on you fat cow!' to myself and that also seems to work .
I've registered for the parkrun and will do my first one after my hols.

W8R2 done, in fact for both week 8 runs, I've run 30 minutes rather than 28 so that I'm running for 4k. I've slowed down slightly from W7R3, but at this pace I feel I could add another couple of minutes ... and then maybe a couple more. Right now I'm concentrating on distance rather than speed. I did grin when I hit 20 minutes today, remembering how unbelievably good it felt to reach that goal only 8 runs ago!

Alicatz good luck with week 5! Look back at Fate's advice to me for W5R3 - I was really worrying about it, but it is your mindset, physically your body can do this.

Mookie some runs are harder than others, keep going with week 4 and your body will improve. Enjoy your holidays!

Had to restart yesterday after missing a week - redid w1r2 - I’m sure this is supposed to get easier :-(

Excellent progress everyone!

Alicatz66, when is W5R3 planned for? So we can all cheer you on. That is "The Run", it's simply the most amazing feeling when you finish it. It's when you realise you are a Proper Runner. You can do it, you will do it! Keep your pace low and keep going.

Mookie81, don't repeat a week, you really don't need to. It's psychological, you just think you can't move on. But you can. You really, really can. Trust the program. If ever you feel you're struggling - slow down. Better to slow down, complete the run and move on than go to fast and not finish. Just take your pace down.

DropZoneOne sounds like you're there now, you've done it. If you feel like a bit more of a program to follow to keep going and move on, look for the "C25K Plus" podcasts on the NHS website.

There's a stepping stone one, to move on from finishing C25K. It takes you to a 35 min run (with the usual 5 min warm up and cool down) and introduces the idea of monitoring your pace in bpm (beats per minute, or steps per minute). There's then a podcast for a slightly longer run that should get you to 5k if you're not already there. Or a shorter 15 minute run but introducing interval training where you run faster for short periods, with slower (but still jogging) periods in between.

PetraDelphiki - don't get disheartened.

It isn't really meant to get easier run-to-run. It's not a bad thing to struggle in week 1, it gives you something to look back on. It gets easier only when you move on and look back at your progress. When you can run 3 minutes (albeit out if breath!), you'll remember the original struggle you had on 60sec intervals. Then you'll be able to run 8 minutes and think back to how out of breath you were after 3 minutes previously.

Week 1 is teaching you to pace over the 8 60s intervals. Learning to pace means learning to slow down

So if you're struggling on the first 60 second interval then you are going way, way too fast. Slow down. If you manage the first few intervals then struggle on the last few, you know you need to slow down your pace even further on the early intervals so you have enough energy to do them all.

All of the first 6 weeks are mostly about teaching you (a) to slow down and pace yourself so you finish, and (b) that mostly running is psychological. You think you can't do it. But as long as you're pace is right then you definitely can do it.

Slow down.

FATEDestiny.. W5R3 is Friday evening after work !! ... I need all the help I can get !

DropZoneOne .. thanks for the advice on W5R3... I'm really not looking forward to it! Doing it Friday after work. I have a set route and there is a tiny but steep hilly bit right near the end. Otherwise the route is flat .. DP is a runner and he advises me to run that bit but slowly to help stamina !!! I've done it on a 5 minute running bit yesterday but it's like a big psychological barrier for Friday !! May just concentrate on doing my 20 minutes flat by doubling back a bit and go up hill on cool down ??? What do you think ? And what advice would you give FATEDestiny

Personally, I'd avoid hills as much as possible! This is not my first attempt at C25K, the furthest I got previously was W5R3, I hit a hill at 12 minutes and physically couldn't run, it was if I was standing still. It knocked my confidence and I ended up stopping for several months.

This time I realised early on that hills were bad news for me, and I walk to a flat bit before starting. I would absolutely avoid a hill on that run! You really, really want to finish it. Your body can finish it, it's your mind that needs telling. Any obstacle that causes doubt (oh here's a hill, that'll be hard), is unhelpful. If that means running up and down the same bit of road a few times, no bother!

Enjoy the run - you are strong, you are fit, you can run - Go For It

there is a tiny but steep hilly bit right near the end

Could you change your start place, so you finish just before the hill starts?

I have a 400m hill that is the last 300m of my 5k run if I start from home, the rest of the route completely flat.

When doing C25K I used to walk a little way away from home to start, so that I'd finished the run and was on the cooled own walk by the start of the hill.

Now that I go by distance, not running time, I can pinpoint exactly where to start my run so that the 5k point comes exactly at the start of the hill. Then cool down walk up it.

But as my confidence has grown I usually just start from home and know I have to run the hill. Given its at the very end of the run, so I know cool-down is coming, I enjoy the (short) extra challenge.

Alicatz, DP’s suggestion is a good one. Even if you are effectively running on the spot. Remember, you’re running for time not distance-you don’t have to get to the top! This is the best option in the long run: you will defeat your fears and stamina will increase. One day you might sprint to the top! Fate, do you find yourself getting to the hill more quickly now?

However, to achieve W5R3, avoidance strategies are useful. Turn round and run back on yourself-if not at the end, earlier in the run. Run a loop earlier on.

You will still have achieved the run and will feel amazing!

Fate, do you find yourself getting to the hill more quickly now?

I run to distance now, graduated from C25K ages ago (I just hang around on this thread to cheer people along, like folks did for me when doing C25K). So the hill in my 5K is always the final 300m of my run. Some days I'm feeling good enough to sprint finish it. Other days I have to psych myself up for it from the 3k point. And some days I'm so not feeling it that I add a loop into the flat so I finish 5K before the hill.

Interestingly, I have a much longer hill in my 10k route. It lasts from 3.5k to 5k. I handle that hill much better. I think because it comes in the middle of my run, when I'm nicely in my stride and not yet exhausted. Knowing there's a lovely, long, 5K flat / slight downhill all the way home after the hill helps too.

I think hills are mostly physiological. But when doing the C25K programe, because you're new to running send just learning, personally I'd advise to avoid hills if possible. Keep the hills for once you graduate.

So I guess your fixed distances are taking less time? I graduated a while ago, but without a target, hang around here for general camaraderie. Still feel like C25k is central to my running though.

Hills are absolutely psychological. There are some that I have total fear of, yet when I look at Strava, they’re nothing compared to stretches I’ve run without a second thought.

Keeping going is always the most important thing

W1r3 repeated today - felt bizarrely easy...might be because I had to go really slowly because of dog stopping all the time...lots of running in circles round him!!

Thank you for all your help FATE sqiggletea and DropZoneOne ... I love this thread .. it's the best one on here!! Everyone is so supportive and drama free !
I just did W5R2, I stuck to a flat route and found it really ok ... but let's see how I feel on Friday after the 20 minutes!

Whoop whoop Alicatz66. It's The Biggie next. Bring it on! You will do it!

See PetraDelphiki, just trust the program. Glad you found it more manageable this time. Onwards to Week 1 - 90 second runs. You'll do it. You WILL do it! Just slow gown and keep your pace low.

I run with my dog too. She's on a lead attached to my belt (well, my bumbag). The more we ran together, the more she got used to it. I can now predict her toilet breaks, it's become so routined in our run. It's great to learn together with your dog, you both benefit then.

W2r1 in the pouring rain with a very unhappy dog...and the app stopped working about half way thru! But I think
I did most of it!

I love running in the rain !! Got to do some of week 6 and 7 in Spain which I'm not looking forward to !! I've got Michael Johnson as my coach on the app and he really helps !!!!!!

Micheal Johnson is my DH'S coach too. He especially likes the "Yesss!" Micheal gives you at the end of the run. Mr FATE is about to start Week 4 tonight.

PetraDelphiki My dog is rubbish in the rain too. Well, she's ok in drizzle but if it's proper rain, she's just wanting to stop and shake constantly (not helpful when she's on a lead).

Why not knave your dog at home on wet days? Mine is also difficult when she's in season. She must get doggy PMT because she will start flat refusing to move after about 1.5km. I find up literally dragging her along. No fun for anyone.

So I leave the dog at home if it's either too wet, too hot (dogs can't run in the heat) or she's in season. Gives me a good excuse to get in some bonus extra steps by adding a dog walk in the evening.

He needed the walk tbh...will have to leave him when distance goes up tho! Only got little legs!

So how was it Alicatz? Did you manage to get out?

I loved running on holiday last year. It’s always good to see some new scenery .

Lots of runners were getting up early during the uk heatwave. I wouldn’t feel too bad if my need for a lie in was greater than my motivation to run on holiday. Although will DH be running?

Enjoy!

squiggletea. I did go out this morning. I planned W5R3 for last night but unfortunately my poor cat had to be put to sleep and I couldn't face going. It did me good this morning I think ... smashed my 20 minutes and helped blow the sadness away a bit .... W6 starts tomorrow xx

squiggletea .. yes, my DP will definitely run on holiday ! He's an early riser and has done all my runs with me even though he could speed off .... my aim is to do park run with him at end of September! .. he's mad though .. we went to Dubai and he went running ... some old men outside a coffee shop were cheering him on ... ( or thinking he was a loon)