Couch to 5K - Run 1 done...

[resipsa]

I did my first 'run' today. Think I'm going to need help to go all the way to week 9 but determined to do it before I hit the big 50. Anyone else started this week? Fancy a support thread? Couldn't see an active recent one.

Wk4 is a big jump Division.

I am due to do Wk4r3 tomorrow, but have a demon of a blister. I never knew they could be so sore.

Can I join please? I did C25K 8 years ago and it was a revelation! I had tried to run before but struggled, the timed walk - run - walk of the C2 app really worked for me. After 5 months I ran a half marathon with relative ease but for various reasons gave up running at that point. Now, at 40, starting again has been a lot tougher but I am now on week 5 run 3 and I can feel the fitness coming back!

Just finished W5R1 and although it felt really good, I can’t get the thoughts of the 20 minute run at the end of the week out of my mind. Not sure I’m going to cope!!

Found it so much easier today with the cooler weather and didn’t come home like a complete beetroot either thank goodness.

Week 5 in the bag.

Another good one. I’ve done this programme several time before and I’ve had bad runs, none so far. I think doing on the treadmill is making the difference in that respect, it’s definitely physically easier on the treadmill. Excited to start week 6. I’m starting to notice physical changes. I’m starting to look a little more toned on my thighs and my bum is looking a bit more lifted. I’ve added Pilates into my routine on rest days to strengthen and cross train.

@missorms Which app are you using? I don’t have a 20 minute run in week 5, it’s not until week 7 (though that’s still too close for my liking!!).

Sorry if this has already been asked but my next run is w5r3 which is a 20 min run... But then w6r1 goes back to run 5, walk, run 8, walk, run 5? Is this the same for others or is this a glitch?! Seems weird going from running 20 mins solid to splitting it up again? I'm using the BBC app

The nhs has a 20 minute run at the end of week 5, I looked ahead and now dreading it. But it's only the length of 5 good songs so I just need to think of it that way. And source the 5 songs.

That sounds like an error! I have the original C25K app and and at the end of week 5 it is:

5 Walk
8 Run
5 walk
8 run
5 walk

Week 6 starts:

5 walk
10 run
5 walk
10 run
5 walk

Thanks that sounds much better! I was wondering how I was meant to go from two 8 mins runs to one 20 min run!!! Will look for the original app

@TheFlis12345, I've attached a screenshot

The 20min run is doable, as a previous c25k poster said, ‘if you can run 8mins, you can run 20’. I think the logic is to show you that the leaps are possible and it’s a bit of a test, a challenge. Pace yourself, put something distracting on your headphones and you can do 20 mins.

However, I’m using a different app and my 5/3 run is

5min Warm up
8min run
5min walk
8min run
5min Cool down

So what happens in week 6 @ JonHammIsMyJamm ? There must be a leap to long runs somewhere? I had 2 days of running/walking in W6 then a 25 minute run.

W7 all 25 minute runs, and now on W8 28 minute runs.
W9 will be 30 mins.

@titsbumfannythelot

How weird! This is 5/3 on the original C25K app:

In my head I had thought you were taken back to intervals in W6, because with all the excitement of running 20 mins in W5 that people might be tempted to push themselves too far too fast. So it was a kind of bringing you back to earth, and keeping progress steady sort of thing.

But that's maybe just my thinking

@mama4321, it ramps up in w6.

6/1 = 10r/5w/10r
6/2 = 10r/3w/10r
6/3 = 15r/3w/5r

w7

7/1 = 20r (no walk break)
7/2 = 20r (no walk break)
7/3 = 25r (no walk break)

Obviously each of the above schedules also includes 5min walking warm ups & cool downs.

That’s the same app I have, @TheFlis12345

@mama4321, you could be right re being taken back to intervals and not doing too much too soon.

Thank you @JonHammIsMyJamm that's interesting - more of a steady build up to the longer runs. Just different people's ideas I suppose. Still the program seems to work whichever form of it people are following which is the main thing. I guess by week 8 we are all back in sync.

I have W8R2 tomorrow and can't believe I have come so far

@TheFlis12345 I’m using the C25K one from ZenLabs, must just be a different variation. Seems to be a bit of a mix in these few weeks but then they all end up the same at the end

I’m doing something completely different because I’m doing whatever my Garmin tells me to. It started with a 5 minute calibration run, and then I guess it starts you wherever it thinks you should be in the programme, so I started with (walk 5 mins, run 5 mins)x3. I’ve just done my 3rd run (3 lots of 5 min runs with 2 mins walking between), and it actually felt much better today. I was really focussed on keeping my breathing slow which seems to have made a huge difference. But I have to do 3x 7 mins on Thursday which feels extreme

Week 8! Well done, @mama4321

I'm using the NHS app and listening to Laura. The jump to 20 minutes in week 5 is doable but scary and gives you a false sense of security for intervals in week 6. I actually think just running is easier as your body adjusts in the first five minutes and doesn't have to do it again.

W7r2 done, slower than the last but it was much hotter today and I was flagging in the last 5 minutes. No way was I speeding up for the last minute!

Legs are starting to tone up and my calves are rock hard!! Might measure the width of my thighs, waist etc rather than monitor weight loss.

@mama4321 I did w8r2 today and went a little bit faster! I ran 4.2km and am happy with that. Good luck for tomorrow!

I’ve got the NHS c25k app, and last week was week 5 for me.

Run 1 - 3x 5 minute runs with 3 mins in between
Run 2 - 5 mins run, 3 mins walk, 8 mins run, 3 mins walk, 5 mins run (I actually ended up extending the last 5 min run to a 20 minute run because I was so scared of run 3)
Run 3 - 1 x 20 minute run ( I did a 25 minute run)

Week 6

Run 1 - same as week 5 run 2. To bring you back to Earth I think. Worked on me, I failed spectacularly despite having run over 20 mins twice the week before.
Run 2 - I did this yesterday. Remembered not to go too fast. Learned my lesson. 2 x 10 minute runs with 3 mins in between.
Run 3 - I’ll do this tomorrow. 1x 25 minute run.

I have learned that intervals are definitely harder in many ways!

Well done @choc27. Thant's a great distance. with a couple more minutes still to add next week. I only did 3.6km in the run part of W8R1, and I'm not sure about going faster, but I was thinking about my stride length towards the end and I think I could reasonably easily make it slightly longer which would help. We'll see tomorrow!