C25k get your encouragement here.

[StripyHorse]

As the last thread has been going so well, with graduates aplenty, here's a new thread for encouragement. Everyone is welcome!

Just completed W4R3. Am stunned I’ve got this far - fingers crossed for W5 next week.

It does feel like an actual miracle, the progress, doesn't it? W6 R3 done today, gorgeous blue sky but v cold.

It was funny this morning, we passed some people at the end who were still chatting in the same spot they'd been 25 minutes before, when we started. They joked they could never do it and we quite truthfully told them that six weeks ago we could barely breathe doing 60 seconds, but had just done 25 minutes. Maybe two more converts...

Welcome to all the new runners- so many of you!

@JustCallMeGriffin Congratulations!!

I have been manically busy the last few weeks, but have managed to graduate this morning
Still can't quite believe I can actually run for 30 minutes. I really would not have believed that even a month ago, let alone 3 months ago before I started.

Dropped off the thread but good to find you again and see out how everyone is getting on.

Really good to see lots of new runners setting off on this amazing journey - I still can't quite believe I've gone from hating running, and being utterly convinced I couldn't do it, to completing my first 10k less than 4 months later!

Congratulations @justcallmegriffin @Ikeameatballs and @Iveseenthings (and anyone else I've missed) on completing C25k - what are your post C25k plans? And @stripyhorse and @cathpot you are so close to graduating now, looking forward to the graduation posts!

@ClaraTheImpossibleGirl I think the general advice when coming back is to go out for a run without a specific plan and just see what feels comfortable, then pick the week that is closest to what you've just done.

@Stripyhorse thanks for the heads up on the Aldi running stuff - they have some high viz hats and gloves which I am in need of.

I'm getting used to the darker weather - have arranged one run during a weekday lunchtime, one at the weekend and then a third in the evening with a chest light and high viz tabard thing. A couple of the evening runs I've done with my local running club - fun as well as feeling more safe, though can't go every week as they have limited spaces for social distancing reasons. The main things I've learned about running in the rain/cold are double layer socks to protect against blisters (wet socks rub more) and to try and do your warm ups and cool downs at home. Running will warm you up nicely but walking can be very chilly. A cap to keep rain out of the eyes and light wicking clothing are good too - I have a very light cycling mac that I can tie round my waist without it feeling too much in the way.

Oh and for @Cathpot, @Alamindah and any others looking for a bit of post C25k structure, I can recommend the Nike Run Club app - lots of guided runs of different lengths including easy runs and intervals and a set of Headspace running meditations.

Oh I did graduate! I’ve since been for only two runs- the weather and the dark and early starts have really put me back. My graduation new trainers turned up yesterday so I am determined to go tomorrow - and maybe saying it here will make it happen

Ah, sorry, must have missed that Cathpot! Congratulations and enjoy your new running shoes!

Thank you! I did go out this morning and try new trainers for a short trot round- about 20mins actual running I think. It was sunshine and showers with a lovely rainbow over the sea. I’m pleased to have got out . I’m going to try again tomorrow- I’m just not getting the runs in before work now with it being so dark. Maybe when the clocks go back I will get back into it . I’ve also discovered that if I don’t go before breakfast, I don’t go at all!
It does feel a bit aimless after the accountability of C25K and I need to make the transition to someone doing the programme to someone who runs regularly just for exercise.

I went out today for the first run since Tuesday. I only did 25min and covered 4.1k. My excuse is that I was running to DS’s football match and although I tried to add in extra distance it wasn’t quite enough....however actually I found it really tough. I feel like the structure of the runs before and seeing progress really helped my motivation and some how I need to get that back.

Congratulations @IveSeenThings!

I joined the graduation club this morning. I am not getting to 5k so I think that's my next step. It will be interesting to see how I get on without the structure of being told what to do.

I’m not at 5km either for the full 30mins- about 4.4ish I think so I could join you making that a target- unfortunately the last 600m would mean going up a very steep hill!

W4R3 done, feeling weirdly anxiously excited for W5! Really hope I can manage the 20 min run.

Might have a look in Aldi for the running bits too

Well done @StripyHorse & @IveSeenThings. Welcome to graduation club 😁

I'm very much in the same place as you both @Cathpot & @StripyHorse in not running 5k distance yet.

This is my new goal of sorts. Twice a week I run my trusty and flat 30 minute route at 6am. It means I get home on time to be "mam" and get the household moving towards school/work. There are a couple of loops I can add if by some miracle I get faster and need more road to run on.

My 3rd run of the week when I'm not working is my "try harder" run. This week's included hills...I am truly in awe of anyone one of you that has hills as part of their run. I almost fell over three times and the last uphill I honestly thought would kill me. I looked like one of those people trying to run up the travelator at the end of gladiators 🤦🏻‍♀️

But didn't stop, ran for 36 minutes and covered 4.3km. I am determined to cover 5k so will set my wearable for 5k and won't stop until I've covered the distance for next week's "try harder".

@Jujuball, @MutteringDarkly, @Talksunderwater & @LakeFlyPie keep going. You're doing brilliantly.

@Ikeameatballs you're sounding more and more like a runner each time you post!

@UnaOfStormhold thanks for the nike app tip, I'll take a look at that.

Sadly Aldi doesn't cater for women of my size so need to look elsewhere for a lightweight running jacket that's high visibility. I'm really twitchy about running in the mornings now because it's pitch black until I almost get home so need to get something ASAP.

But in positive news my BMI is no longer in the 40s. I'm still massively overweight but feeling so much better for exercising and love that my body is starting to respond positively too.

Keep going everyone. This is definitely worth the effort!

I should really shift some of the morning work- ie making pack lunches and chasing up uniform and PE kit to my perfectly capable teenagers. Not prioritising exercise over this stuff is how it falls off the agenda. justcallmegriffin you sound amazing. I go comedically slowly up the one actual hill - like I’m operating in a different framework of spacetime- but it does get easier quite quickly and the bonus is how much easier the flat then feels!

Thank you @JustCallMeGriffin.

@UnaOfStormhold I will have a look at the Nike app.

I am so in awe of people who get up early to run- DH leaves for work at 6:30 and getting up to be back be then just isn't going to happen. At the moment I am job hunting / waiting for supply teaching to kick in so I get chance to run during the day a couple of times a week. When this changes I think early evening runs will be the way forward for me.

Well done on the BMI @JustCallMeGriffin! Must feel good.

I doubt I'm anywhere near 5k too. I need to get my DS to set up my iPod to track my distance so I can see how far off I am. I think I would probably do 5k in 40m, which I can't really commit to in the week. I'm supposed to head out at 5:15, but tbh it's been 5:30 for the last three runs, and I can't be later back than.6:10 or so because of sorting children out and getting to work.
I can honestly say I'm looking forward to the clocks going back!

Well done @JustCallMeGriffin.

I am not an early riser so can’t imagine running at 5 or 6am in the dark. Hats off to you all! I am wfh so run when it’s light.

Just did W5R1 and found it quite tough - but I did it. I don’t usually run on Sundays and I did a bike ride yesterday which tired out my legs - but it’s a beautiful morning and the weather is looking changeable for the next couple of days so might stop me going out. I also ate too much roast chicken dinner last night so thought I’d better get out there!

Recent graduates might find this resource useful: healthunlocked.com/couchto5k/posts/137240571/faq-post-c25k-completed%E2%80%A6%E2%80%A6.what-next - lots of encouragement and suggestions for next steps, including weekly virtual 5ks and so on. I've been doing JuJu's magic 10k plan which is mentioned towards the end of the post.

@IveSeenThings do you have GPS on your phone? There are loads of free apps that will track your distance/time for you - strava, mapmyrun, nike run club and many many more. Mapmyrun will also allow you to plan routes so you can plot a route of the right length for you (strava does this too but only in the paid version)

unaofstormhold I don't take my phone out as it's too big, I use an iPod nano, which is teeny. My DS set up the running calibration for me so I tracked this morning's run, using W9Run again, and (including 5min warm-up and 5 min cool down) in 40mins I ran 5.09 kilometres, so I'm happy with that.
I was running slowly today (heaviest day of period again ) and my legs felt like lead, and I have back ache. So if I'm covering 5k on a poor run, I know I'm doing enough on a better one IYSWIM.

Completed wk6r3 today and felt great to do 25mins straight running. Well I tell I lie it feels brilliant to of achieved that but it did hurt.

I had mentioned how when I get to the 20 ish mark I feel better and that’s what happened today so 20 mins moving including the 5 min warm up, I kept reminding myself of that and pushing through when my calves hurt. I had repeated week 1 a couple of times in the week then did run 2 yesterday and thought about repeating it but took advice from the group and just went for it. My pace was much improved too.

Just a thanks again for all the posters no matter where everyone is up to it really sticks in my head the advice and I’ve found this helpful. Roll on week 7 and repeating that 3 times eek!

Well done @Mortgagehelp2020 and @IveSeenThings.

@JustCallMeGriffin fantastic news on your BMI change. That’s really positive for your health.

I went out at 5:30pm today and went back to the route I’d been doing regularly during the training. It felt much better than the other route and I did 5K in just under 30min which felt fantastic but it is no good for when it is dark as for a good chunk there is no streetlights. So, I think I’m going to keep that route as my sure thing for weekends when I can get out in daylight and persist with different routes after work in the evenings when it’s pretty much going to be dark from now on.

Managed the 20 min plod run of W5 R3 this evening. Feels like quite a milestone

Can I sneak in quietly? I'm on my 2nd go round of week 2 - I've literally never run before trying this so taking it sloooooow. Going out 6am to get it in before starting school run tasks - really pleased today that I didn't feel like either dieing or giving up so that's progress right?

Thank you for the congratulations. I started C25k to improve my health and I honestly feel like that's happening. Hopefully my posts will encourage anyone else with a very high BMI that it is possible to get moving and make a positive difference.

@Mortgagehelp2020 well done. That's honestly the last difficult run from a mental block perspective. Your legs might come more into their own with the longer runs in week 7/8/9 but you're doing really well sticking through the 'bad' leg sections.

@Ikeameatballs I'm starting to have darkness route problems too. I was including two laps of the park in my run because it adds distance without taking me too far from home but it was pitch black in there this morning even with a cloudless sky and just didn't feel safe so used it as a cut through instead of lapping it. Need to get on route planner to work out a decent distance and flat run for my 6am jaunts that's fully lit.

@LakeFlyPie well done! That sets you up nicely for week 6. Oddly I found run 2 in week 6 more difficult because I had to walk in the middle and then restart running for the end bit. It's amazing how much you change doing this.

@SultanasofPing absolutely, take the win. I spent my first 3 weeks begging Laura for the walking bits. Just keep dragging those trainers on and getting out the door and you'll do great. The bonus to 6am running is that it's too sodding cold to be lazy now and think "I'll just walk the next bit"

@IveSeenThings well done on completing 5k. That's my goal this week, but I'm going to stick with a flat route to make sure if get it done. I'll be delighted if I get in at 40 mins. Doing that pace with period legs is brilliant!

Well done all!
I've found a nice app called Footpath which is good for route planning / distance measurement