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.

I have just done wk 6 run 2. I found it tough but I’m wondering if the fact that it’s so hot made it harder? Do other people find temperature a big factor?

W9r2 done as well @mama4321! I'm aiming for Friday for the last run, how about you?

Woo just done my two 8 minute runs!

What pace should I be aiming for?

Apparently my best pace is 9.16/mile but will that be my fastest actual mile or just the top speed I hit?

@choc27 . Well done to you as well. Friday for me too for R3. I am aiming/hoping to be comfortably over 4km (I was pretty much dead on today). I think you were running further than me, do you think you will hit 5km?

Hi all, I have finally started C25K and am now on w3 r1 tomorrow and really enjoying it with I hope has surprised me. I need help with my breathing though. I’ve always hated running as I don’t have much stamina even though I play other sports so I want to complete this to hopefully help me. During week 2 I found that my legs were ok - I could do an extra run at the end but my breathing is a problem. I realise that I find it difficult to breathe in through my nose as it makes me more out of breath if that makes sense, so have to breathe in and out through my mouth. I know I can’t continue to do this as won’t be able to get through longer runs in the coming weeks. I do what MJ says and breathe in on every 4 and out on every 4 but this isn’t helping. Can anyone else provide any tips please

@Thankssomuch
It makes a HUGE difference to me. I've learned to HATE running when its warm or hot. Give me the cold any day.

@irishgal20 no advice for breathing because I really struggle too.. other than.. as soon as I start thinking about my breathing it becomes harder. I just breathe.. how I need to at that minute.

Hi all, well done to all the new starters and @mama4321 for being so close to the end. I'm on my third rest day as af arrived yesterday and day 1 & 2 are pretty heavy and I just don't feel safe enough to run without risk of leakage. Itching to get out so aiming for tomorrow evening. I'm hoping it's going to be much lighter by tomorrow due to all this bloody exercise 😃

And well done @choc27 too

Thanks! I don't think I'll hit 5k no, anything around 4k will be ok with me! I've mapped out some 5k routes to try once r3 is done. Just a bit worried about how hot it will be at the weekend 😬

@choc27

I've mapped out 5k routes (with an extra km to walk home - I love a good long cool down).
I've figured if I dont run the whole way straight away I can still walk it.

Ooh and my new watch arrived today! I wont have it set up in time for tomorrow but I will do for my weekend run!

@TryingToBeBold yes I left a bit of extra for a walk home! I hope I can remember the route when I'm running, I'm guessing it doesn't tell you which way to go 😂

@RonBurgundyspanpipe As I am pretty old, yours is one problem I thankfully don't have to deal with anymore! Hope you get out to do your run tomorrow. I've lost track a bit, are you at the end of week8?

It's great to see so many new people on the thread. Happy running everybody.

W6R1 this morning. Wasn't feeling it before I started really and it was tough. My 4km route rises slowly most of the way out and then downhill home and hitting the long run mostly uphill was hellish today. How intervals can feel harder than the 20 minute straight run I do not know.

I'm pretty sure I am getting faster. I'm not getting any lighter weight wise, mind you that might be the lockdown wine.

Anyone else find W6R1 hard?

@GuyFawkesDay

Week 6 Run 1 and 2 is a lot harder than you expect it to be!

I did W7 R2. Couple of breathers.
What then shocked me was.. I ran the whole cool down (got almost 4 mins in just to see what I was capable .. and Thought sod it.. only a minute left!).
30mins running. 3.89km. Hoping the breathers will then bump me to 4k. My KM time is roughly 7mins 20 so 5k I'm estimating will be around 38mins.

Going to switch next week to 32 min runs instead of 28 and the week after 35 instead of 30 if I can push it. And then make the push to 5k

@GuyFawkesDay I did w6r2 today and really struggled. I don't think this heat helps either!
When timing, I include my warm up walk, but not the cool down. My pace today way 7.01 min/km so I'm hopeful of managing to run 5k at the end of all this. I really didn't think I would get this far, and this group has really helped!
Does anyone have any good stretching videos they are happy to share? I do a little stretch after each run, but think I may need to do more as my calves feel quite tight.

@FallenSkies do you just do the 5 min cool down walk?
I find extending it so its 10-15 mins is what really helps me.

That's a good idea @TryingToBeBold
I do the 5 mins exactly as that usually finishes at my garden, where I do some stretches before stepping back in to reality with the kids. I will try doing a longer cool down to see if that helps. Thank you

Just wanted to check back in - I am still running 30 mins 3 or 4 times/week. And it is getting easier, and faster. I am now running about 4.5 - 4.8km in 30 minutes. I hope I can keep this up long term!

Congrats to everyone still making their way through the programme.

@FallenSkies either that or I've been recommended foam rolling for the stubborn muscles.

@baseline2815 that's actually so amazing to know it gets easier!

@FallenSkies I have an app called Women Workout At Home - Female Fitness which has good pre-run and post run stretching routines. I paid to remove ads but I think it was all of about £3. And of course, you don't have to pay. Some of the other routines are also good and most are quite short so easy to fit in around your day.

I sprained my ankle mildly so haven't run since Monday. I think I should be OK by the weekend to get back to it, hopefully.

Week 6 run 1 was my worst run and I stopped and nearly cried ....

He paving said that i was due to run week 7 run 2 yesterday and I didn’t go because it was hot and I didn’t feel like it. Do I have to do it today. For the first time in a while I don’t want to. Where is my mojo?

@ChanklyBore week 6 is so hard! You've got this!

Thank you trying - so the hot weather did exhaust me and it isn’t just me.

I’m interested to hear other people struggle with breathing in through their nose - assumed that was just me too.

Just ran 5km in 26° heat with the sun on my face. It was very hot and very hard. My time was 32mins. I’m still making progress but today’s run was not as enjoyable as I thought it would be.

I couldn’t find a proper rhythm and was either breathing too fast or slow. I think if it’s hot tomorrow I’ll go in the evening instead.

@thankssomuch I breath in through my nose and out through my mouth. It takes a bit of time for my breathing to settle down but I find forcing the air out with my lungs makes it easier to take a big nasal breath.

@ChanklyBore I didn’t have much mojo today. I know that just getting dressed for a run though kind of forces me out. Even the bad runs feel better for having been run. I’m also happy now that I did put the effort in because I can see my fitness improving.