C25K encouragement continued

[Jibberoo]

Hi everyone

I've started this thread as I couldn't add any more posts to the other one. Hopefully you all find this thread!!

Hope everyone had enjoyed their day - so bored at home right now I'm glad I have the run to look forward to. Waited till it got dark and I headed out with my new running buddy - my 11yo ds. Yes he ran ahead of me and stopped a few times so I could catch up, but we ran 4.46km in 33mins and I'm so proud of both of us! (And little dog of course who's my faithful running buddy). It was a bit drizzly tonight which was actually quite nice as it wasn't that cold so the rain cooled me off a bit.

I've been thinking of how I can improve my stride length and I wonder if I can use my rest days to do W1r1 and try to do it with much longer strides? Seeing my son running I realise how inefficient my stride is. If I can only learn to open my stride I could run much further in the same time. If I can walk tomorrow I might try that to see if I can.

Hope everyone is enjoying their runs today!

@onedropbeat In terms of hills, the benchmark for a run being "hilly" enough to slow you down is 100ft per mile. That's the point at which Garmin starts giving you a GAP (grade adjusted pace).

So if your run had an ascent of 35m, that's about 100ft or so. If your run was a mile long then yes it would be considered hilly - if it's any longer (which I'm guessing it was?) then not so much?

However, the above guide is really intended for experienced runners who are used to running on inclines. If you're not used to running up hills at all, then even 35m of ascent will feel hilly! That's one of the reasons I always say on these threads to make sure you incorporate inclines into runs from the very start, and just take them slowly. That way you get used to it quickly whereas, if you never run on hills while starting out and then try and do it later on, it is harder to adjust.

@Angbunnyboo I completely failed on W1R3 and did a lot of walking but on my next run moved onto week 2 and I actually found it easier! Give it a go and see how you feel, I never thought I could do it either.

Finished week 3 this morning. Made the mistake of looking ahead to week 4 - worries about the jump to the 5 minute runs but it has been the same every time I have moved up a week so I will keep on trusting the programme

@Onedropbeat I find hills hard work. I was given good advice ( I think from Fellrunner) which was not to avoid them but to include some in my route plans. I've been doing this and it has definitely got easier . So thank you @fellrunner85 !

Just catching up. Congratulations to @Cavagirl, @YouFightLikeADairyFarmer and @DobbyTheHouseElk ! What an achievement.

After 6 weeks out (that was more than just a sprain!) I'm back in this week. Decided to go back to W1 to give ankle a chance. It's not as bad as last time so confident of getting to W2 soon.

The worrying thing is I dragged DD out yesterday and she was trailing behind. I'm not that fast! I can see a few more C25K sessions for both of us before the return to school.

Running up hill is definitely harder than uphill. Makes sure you're using your glutes properly as well, which if you're not used to is tough. I have never lived anywhere I could actually fully avoid hills, but I have to fight the temptation to "cheat"

Well done to all of you progressing so well! My achilles strain is recovering well but I will give it next week off as well then redo week 6 (fingers crossed!) I want to graduate before the gyms open again on 12th April !

I've didn't get out last night and I've been at the dentist for a root canal today so I think I'm postponing week 3 until at least Friday. Then I have to go back to the dentist again on Monday 😭 It might take me 15 weeks I think, not 9...

I've been this afternoon, lovely weather for it 😊 Did 2 miles and managed a slightly quicker pace than normal too though it was totally flat route so that may be why.
Just need to sort my diet out now. I mean it's not horrendous but my two main weaknesses are cheese and chocolate, and I probably don't eat enough fruit and veg

I'm going to do W8 R2 tomorrow. One thing that's bothering me is that when I try to measure distance on my phone, it looks like I'm covering around 4km. I'm running for 28 mins. How will I get to 5k in 30 mins
I guess the obvious answer is I need to run faster but - I know it sounds stupid - I don't know how!

Week 6 run 2 done. V excited to be sporting some proper leggings for the first time. Luckily the kids aren't old enough to know who who Groucho Marx is or I am sure they would have made a comment

where
I have graduated last summer. I'm still not quite at 6min/km. but I enjoy running and can easily run 7k.
some runs with my teens I came very close to running the 5k in half an hour. I think the dc had an online gaming competition to get back to
interval training will help. but for now I just enjoy running. especially in nice weather like today.

Couch to 5k isn't that accurate for an average height female annoyingly. It gets you running for 30 minutes, but a 30 minute 5k isn't easy if you're not 6 foot tall!

About 35 minutes is a 7 minute/km pace which is a solid foundation.

I've been training for a sub 30 5k on and off for the best part of a year, but consistently since Christmas.

wizzler today it was warm enough to run without my skin coloured, i.e. bright orange fleece :o

Thanks @randomsabreuse and @redcandlelight. Maybe I was being a bit dense assuming that c25k would get me running 5k! I actually did it several years ago (then stopped) and was happily convinced that I was running 5k just because I was running for 30 minutes but I never actually bothered to measure the distance!
I'll keep on plodding on and hopefully I'll get quicker.

I don't thing you are dense.
running speed is variable. if you were male and tall it's more realistic than if you are female and shorter.
age also plays a role.
my teens definitely could run faster, I'm holding them back!

@randomsabreuse

Couch to 5k isn't that accurate for an average height female annoyingly. It gets you running for 30 minutes, but a 30 minute 5k isn't easy if you're not 6 foot tall!

About 35 minutes is a 7 minute/km pace which is a solid foundation.

I've been training for a sub 30 5k on and off for the best part of a year, but consistently since Christmas.

Thank you for this. I been feeling a little despondent at my minute per km time

I am however only 5ft3

That’s got to make some difference

One day I’d like to get sub 7minutes a km

Height (and leg length) makes a massive difference. My DH is 6' and can keep up with me (at my can keep going 15 minutes pace) pushing my 15kg 2 year old and wearing walking boots. He was keeping up with me for a good 20s and never bloody runs (dodgy knees). I was rather peeved and tbh relieved when he had to drop back! So can quite believe that a non running (but not sedentary) male would do 5k in 30 minutes.

I'm 5'6, my "steady" pace is just over 7/km but can get to just under 5/km flat out (running but not sprinting but not sustainable as I need better cardio fitness).

Interesting @randomsabreuse. I'm 5"8 and have long legs so in theory I should have an advantage. But I'm 44, perimenopausal, always tired, and have quite skinny/weak ankles so I have all that working against me! I'll try to focus on picking up the pace tomorrow and see how I go.

I really notice (not in a pervy way) how muscular the legs of all the male runners overtaking me look. Even if I ran a half marathon everyday I can't imagine I would ever look that strong and muscular. Not that I particularly want to! Just saying I feel very conscious of not having much strength to power me on. It feels like sheer will power moving me forward rather than muscle power!

Yes I agree, a 30 min 5k isn't very likely for a female beginner. Took me 36 mins when I first did parkrun, but you will gradually get quicker

@WhereAreWeNow

Thanks *@randomsabreuse and @redcandlelight*. Maybe I was being a bit dense assuming that c25k would get me running 5k! I actually did it several years ago (then stopped) and was happily convinced that I was running 5k just because I was running for 30 minutes but I never actually bothered to measure the distance! I'll keep on plodding on and hopefully I'll get quicker.

I think it depends what app you use - I'm not using the NHS one, and having completed week 9 it then has an extra run where it says "now go and run 5k" (which I still haven't done yet since Saturday 😬) I guess the "official" app doesn't have that then? I agree "couch to 5k in thirty minutes" is pretty unrealistic for most people! I figured I would be capable of running 5k by the end of it.... Will really try to go out tomorrow so I don't end up having too many days off!!

No @Cavagirl I don't think the NHS one does have that. I think you just run for 30 mins and you're done. I'm definitely going to try to get to 5k once I've completed wk9.

Yep I just read the NHS website - had never spotted that before.
Bit strange that the official C25k plan doesn't explicitly involve running 5k! 😂
I guess the idea is that it gets you ready to do it, which it definitely does.
I hope I make it out tomorrow & I'll let you know how I get on.... hopefully better than the last park run I tried several years ago which was a deeply unpleasant experience!

I think c25k can get (almost) everyone running 5k in 30 mins - just not straight away! Once you can cover 5k, speeding up comes quickly to most people, if you keep at it and push yourself to run faster,, target than just tootling around at the same pace.

It took me 32 mins to run 5k when I finished it, but I've knocked 12 mins off since then.

My first parkrun (4 years ago) was 30.08. Took training for a half marathon to beat 30 minutes (no flat parkruns near me - my first was at my in-law's house).

Consistent running (3+ times a week) and a variety of sessions, plus general strength and mobility work seems to be what I need. I rather suspect that losing a decent chunk weight would also help but I eat too much junk... On current performance I reckon under 25 minutes is achievable for me with some weight loss and a lot more stamina training. Beyond that will take a lot more work. Will see what happens. Might get sidetracked by my other sport.

My next training plan will be a half marathon plan. Probably aiming for under 2h20 as that's my previous best (chip time) and there's a route I fancy where I could arrange for DH to meet me (old railway line plus West Highland Way) with the DC at the end and they'd not be too bored (play area, castle type thing) so if my timing is way off it is not a disaster.