C25K encouragement continued continued

[redcandlelight]

all welcome

total beginners
re-starters
recent graduates
fell runners

lets keep running

I agree that it should be called Couch to 30 mins - certainly for people like me. When I finished I think it was taking me about 32mins to do 4km (about 8min per km). I first focussed on being able to run 5km which I now can and that takes me about 36 min (so just over 7min per km). Now I’m working on 2 things - speeding up a bit so I can do 5km in less than 35min and also being able to run a bit further (the furthest I’ve managed was 6km but that was a while ago and I was so knackered I haven’t tried it again yet!). Tbh I’m still just happy that I get out there and run 3 times per week.

healthunlocked.com/couchto5k/polls/139487199/what-was-the-maximum-distance-you-ran-in-30-minutes-in-w9-please-round-down-to-the-nearest-distance./result

I've posted this before, but it encouraged me (and still does) when I was doing c25k and thought I was far too slow

Sightly different perspective here...
Even though lots of people finish the programme not being able to run 5k in 30 minutes (I was one of them!) everyone finishes c25k being able to run 5k. Because of you can run consistently for 30 minutes, you can run 5k, even if it takes you 35, 40 or 45 minutes.

I think the programme is pretty magic tbh, as it gives you the building blocks to go on and be a runner of 5ks, 10ks, marathons, or anything you choose. I think of it as a bit like learning the alphabet, or learning the musical scales. Once you've cracked the basics of c25k, you've cracked running, and can go from there to do as much or as little as you want to.

I had all these conversations when I graduated- I remember feeling cheated !

I still can't get below about 33 minutes comfortably but I'm concentrating on distance now rather than speed.

I've accepted I'll never be fast but I actually ran 15K recently and felt on top of the world.
Until the next day. My legs

Hello
Just joining this thread. I’m on Week 4 of the NHS C25k app and really finding it effective so far.
I like that it makes all the hard decisions for me, like telling me to go for a run and telling me how how long to run. Left to my own devices I can come up with lots of excuses not to run! But always feel great after I’ve been.
What do people tend to move onto afterwards? I think I’m going to need a similar structure/programme to make sure I keep up the running habit.
X

I love my Garmin Connect training plans on my Garmin watch. They tell me when I'm going too fast or too slow as well as having a calendar and you can choose all kinds of goals from "get around" a 10k or half marathon to crazy speeds (down to 21 minutes for 5k).

I think Nike Run Club has something similar and is free.

I also did a bridge to 10k app I found for free as well.

Must check out those Garmin connect training plans, planning to invest in a Garmin watch as a graduation gift to me from the C25k!

Hello everyone 👋

Newbie and I’ve just completed my first ever run and I’m buzzing!

Afternoon ladies, and welcome newbies.
So sunny here, just finished work so going to take the dogs out shortly.
Plan to run tomorrow morning before work, on my plan we have hill work- 30 secs uphill followed by walk/ light jog back down, 5 times. Wondering how steep this hill should be? As I have a few to choose from near here. I'm thinking maybe a mile to warm up, then the hills then an easy mile back home again

@emilyjeff

I'd definitely do a mile warm up, or at least 10 minutes.

Don't worry too much about how steep your hill is, so long as it's one that makes you work harder/slows you down from your normal pace and takes you long enough for your planned interval. I have a hill at the end of my road that I use a fair amount because I can do it when DH is on call. It's not very steep but is steep enough to disrupt my pace/make me want to stop if I'm trying to hold a challenging pace up it and takes about a minute

emily my local sports park has a ramp up to a spectator area. many runners/pt use that sometimes with elastic bands

it's about 3 car lengths with the incline of a multi storey car park ramp.

Thanks guys that's really helpful. I think I've decided where I'm going to use. There is a very steep hill near me but thoughy that might be a bit much for my first go at a hills session. I've decided on a hill that's on a byway so no traffic and it's about a mile away anyway so fits in perfect with the plan! 🙂

I just went back to W1R1 and did it as intervals, jogging the walks and speeding up for the runs. That was just as hard as W1R1 was the first time!!

W8R1 down yesterday and I found it so difficult. I honestly wondered at times if perhaps my body has peaked at 25 minutes and is too old and rubbish to go past that point. I mean I did it, but I did not feel I could do it. More than just a mental block, it was a very hard slog.

On the plus I have just 5 more runs and I graduate which is something I’m so looking forward to!

I realise I am also a couch to 30 mins person, I don’t think I’ll hit that 5k by the end, I’m currently only 13.03 per mile.

Well done to all the newbies and to everyone continuing! It’s such an amazing programme.

@KarmaViolet

I just went back to W1R1 and did it as intervals, jogging the walks and speeding up for the runs. That was just as hard as W1R1 was the first time!!

I was thinking of doing this. I was worried it would be hard though! I might give it a go this weekend.

I decided to do a week 9 run today as my first one since graduating so no different to my last run!! I'm really struggling this week with DH being away so I wasn't really in the mood and it showed with how slow I was Oh well, I did it and hopefully I'll be in a better frame of mind for Saturday!!

I did W9 R1 this morning, ran for 30 minutes for the first time in my life. Felt brilliant after it and pretty good while doing it also. Managed 4.9km in the 30 minutes I ran according to my phone, so I’m pretty happy with that. Hopefully I’ll speed up now as I keep doing the 30 minutes over the next few weeks.

shop That's amazing!! You're so quick!!

Wow @Shopgirl1! That's great

Wow well done shopgirl!!!

Well done tea for going out even though you didn't feel like it - my DP says to me, those are the ones that make the difference!

Well done, shopgirl1 - you sound like a natural!

Sympathies, lampicklerick . I definitely get off-days like that - in fact am dreading (and putting off) w8 r2 even though I didn't find w8 r1 too bad (am not fast though). It's a horrible feeling.

Thanks for that link on running faster, BIWI . It was reassuring to know 5k in 30 mins has to be (mostly) worked at. I won't worry for now.

Thanks all! I don’t think I’m a natural, I feel pretty slow, but I’m 6ft tall so long legs give me a slight advantage!

I found a summer running top in Decathlon, not sure if it's new as I scoured the website weeks ago but found this in store - www.decathlon.co.uk/p/women-s-trail-running-tank-top-white-pastel/_/R-p-301886?mc=8582640&c=YELLOW I then promptly got injured and the weather went back down to minus figures in the mornings :-)

Think I'm going to try a run this weekend for the first time in 3 weeks

Shopgirl, that’s brilliant! You’ll defo have 5k in the bag by next run. I am aspirating to this tbh. I really want that 5k. Maybe a little while to work on speed/distance but I’m going to have it!

So I finished week 8 today. A better run today than last time for some weird reason. Will start week 9 on Sunday.

some very good running going on.

must be that sunny but cool weather...