c25k week one day one!

[izzdino22]

Hi, first time poster long time reader here. Just got in from completing day one of couch to 5k! So tired but i think maybe worth it, just wondering if anyone else has started and how their experience has been so far / any tips

[FATEdestiny]

Calves, not valves

[Loseitandkeepitlost]

Thanks FATEdestiny, will up the tempo of my warm up and see how I get on.

Tomorrow may well be a challenge, but I'm going to do it. Great idea about running there as well, it is the perfect distance away to do just that so definitely something to aim for.

[vjg13]

Did my w5 r3 this morning, 20 mins, really pleased to have done it! It was definitely more of a mental challenge than a physical and felt much easier after the halfway point. Thanks for all the encouragement and positive stories (off to collapse in a red sweaty mess!)

[DonDrapersOldFashioned]

Jens, having suffered an injury myself, I would agree that taking your time and maintaining a steady pace is important. As is repeating runs, if you don’t feel ready to move on to the next stage.

I would also stress the importance of cross training, doing things other than running, to support your running. My injury was/is ITB syndrome (ileotibial band - a thick band of supportive & stabilising connective tissue running from hip to knee) that gave me terrible knee pain at any distance beyond 4k (worse downhill and was agony walking downstairs). I saw a physio and was told that it was due to ‘weak glutes’, common in runners with my body shape (ectomorph - tall, lean, finds it difficult to build muscle) and advised that I cross trained to build the glutes and stabilise the knee. I do ‘clamshell’ exercises every night (on both sides) and also squats to build strength in my glutes. So far, so good but obviously it is very early days back on the running. I won’t know for sure until I get up to weeks 6+.

[Fiddie]

I'm getting quite bad pains in the bottom of my calves, I think I'll try walking faster for my warm up then.

[TitsalinaBumSquash]

Ohh can I join?

I downloaded C25K last year and sailed through the first 2 weeks in cheap till fitting trainers and busted both my feet so had to stop.
I have come back this year with better trainers and insoles to correct my fallen arches and I've just completed week 2.
It was tough though, I can't imagine running for 3 minutes solid next time for week 3. Does anyone recommend running week 2 again or just ploughing on?

My personal goal (that I haven't told anyone yet) is to run at least one park run by the end of the year. It seems like a silly, simple goal but I am FAT and very unfit so it's pretty huge for me.

[lanbro]

Did c25k last last, running 5k 3 times a week and about to start 10k training as signed up for a 10k in April. I had never been a runner but have enjoyed it for the most part!

[3Blues]

The green app allows you to play music and I have sarah Millican telling me when to run....she's a legend! It's so good, on week three now! Well done OP, such a good first step and if you feel like you can't move forward, redo a week or a run. I did my week 2 runs for two weeks until I felt I could move on! Keep going, I'm loving it!

[Fiddie]

I don't like Sarah Milligan on it at all! She wasn't half as encouraging as Jo, which is bizarre as in RL I love Sarah and don't like Jo!

[PoisonButTasty]

I started this on 01/01/19 but was hit by a brutal cold and haven’t managed to do more than 3 runs in that first week. So annoyed as I wanted to be finished by the time I go away in March.

As soon as I feel 100% (not likely to trip over my own snotters) I’ll be back out.

Is anyone teaming this with the shred?

[Loseitandkeepitlost]

W1R3 done today, I sped up a bit on the warmup (and did it straight after exercise class so was warmed up already really) and didn’t get the calf ache.

Am both looking forward to and dreading week 2. 90 seconds seems such a big jump and I feel as though I’m only just making it until the end of the 60! Will give it a go Monday and then repeat week 1 if I find I can’t do it.

[Shepherdspy83]

I did W2 R3 this evening, it was snowing but I still went. I was soaked & freezing when I came back but it does make you feel good doesn't it.

[Fiddie]

Well done Shepherd, yes I feel good afterwards. I'm doing wk 2 run 3 on Sunday, but do it in the gym.

[DonDrapersOldFashioned]

Evening all. I finished W1 today. I meant to finish up last week and start W2 today but it didn’t quite pan out. I’m going to do 4 runs this week to catch up, ready to start W3 on Monday. Still feeling fine.

How’s everyone else getting on?

[Piebeansandchips]

W3R1 here. I ran for three minutes - twice! And I might have enjoyed it a little bit! Never thought I'd be saying that when I started. New trainers today and no niggly leg pains so that was good.
Keeeeeeeeeep plodding

[DonDrapersOldFashioned]

Woohoo, pie, well done you.

[Fiddie]

Well done Pile! Hopefully that'll be me tomorrrow

[Canadeeio]

Hello everyone! Really encouraged by reading everyone’s posts. I did w2r1 on Friday, my first rainy, cold run, and I really enjoyed it! Since then I’ve been struck down by horrible cold but am itching to get back out there again once I can actually breathe.

Fiddie I switched from Sarah to Jo for the same reasons, in life I much prefer Sarah Millican but didn’t find her very encouraging.

Does anyone have any app recommendations? I’m using the NHS app but I’d like to know my distance and time stats and to see my route.

[DonDrapersOldFashioned]

The Zen Labs app (on Apple) gives you your route, distance & a breakdown of your session (eg 25min total walking, 8min total running). It’s very easy to use on the run. They do a 5k, 10k, half & full marathon version (all in the c25k format). You can play your own music with it and can adjust the settings to have a ‘trainer’ encourage you throughout the run or not. I choose not to, I find it irritating, I also turn off the halfway point marker, if you’re having a bad one it just rubs it in! You can choose a male or female voice.

[Canadeeio]

Thanks Don, that sounds perfect

[Fiddie]

I did wk3 r1 today and it was actually ok!

[Violetroselily]

I did W3R1 today and was very pleasantly surprised, I just need to watch my pace.

Michael Johnson on the app is very motivational.

[Fiddie]

I'm using Michael on Thursday, I used Jo again today and thought she was very good but I'm quite fickle.

[timetomoveon]

Hello all :)
I did w3r2 this morning. Can’t believe I can actually run 3 minutes without stopping! I was so pleased with myself.

I still can’t imagine that I’ll actaully be able to run for 30 minutes in a row.

[DonDrapersOldFashioned]

Morning all. Just got in from W2R1. My face is numb, it’s so bloody cold & icy out there today. Brr. I run a hilly route so I was a bit worried about slipping but no probs, the ground was fine. It looked worse than it was.

Well done everyone on your progress