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C25K Encouragement Thread - Continued

500 replies

teaandbiscuitsforme · 06/05/2021 09:43

I'm in absolutely no way qualified to start this thread but I couldn't see another one!

So after nearly 2 weeks of not running with plantar fasciitis issues, I've just done W6R1! I thought I'd go back a bit a build up gradually but it was actually ok considering I haven't run in so long. I haven't lost it completely as actually felt a bit like a runner! 🥳 We'll see how my heels are later today...

And I got back home just before the hail hit!

Hope anybody else running this morning is enjoying the crazy weather!

OP posts:
emilyjeff · 29/07/2021 07:33

Hey everyone not been on for a while. What with the hot weather and busy with general life not been doing much running. We were away with friends at the weekend and walked 9 miles on sat! Surprisingly my legs weren't aching tho. Ran yesterday morning, an easy pace 5k. Didn't feel too bad so I'll prob try and do a bit longer one at the weekend. Then it might be time for me to sign up for my next garmin plan, I do need a plan to keep me going 🏃‍♀️🏃‍♀️

purplesequins · 01/08/2021 14:50

I explored the dunes near me a bit today.
nice slow 10k, not too bad in terms of hills once I was up there. but the way up (and down) I had to walk as it was too steep.

BalladOfBarryAndFreda · 01/08/2021 18:33

Hi folks. Can I join? Is anyone at the beginning of the journey on this thread or is it full of graduates? I used to be a runner (thanks to c25k) but have lapsed since covid. I plan to start with w1r1 tomorrow Smile

purplesequins · 01/08/2021 19:23

welcome ballad
there is a mix of us on here.
good luck on your re-start!

Window1 · 01/08/2021 19:27

Just stumbled on this thread. I'm on week 7 but nearly 13 weeks on. Anyone else at a similar point and taking baby steps to progress?

purplesequins · 01/08/2021 19:32

it took my from april to august last year to graduate. it's fine.
more important is that you get out there and you are enjoying it.

Cavagirl · 01/08/2021 21:37

Welcome ballad & window!
I started c25k in November and graduated at the end of Feb. Still plodding along doing 5k a few times a week although debating aiming for 10 now.
I definitely repeated weeks, took longer than one week for each "week" etc. Also worth noting that, if you use the NHS gap, there's kind of an underlying assumption by the end that running for 30 minutes = 5km, which is quite ridiculous for most people! If you use zenlabs you don't have this issue Smile
This thread has gone a bit quiet lately but there's still loads of knowledge folk around if you have questions.
KOKO, trust the programme and you will get there! I can't quite believe I'm a regular runner now, having believed my whole life that was just something I couldn't do. The whole programme is brilliant.

44PumpLane · 02/08/2021 06:09

I'm just about to get up and do week 4 run 1...... The thought that I may be able to run for 5 minutes feels ridiculous as last week the 3 minute runs were hard, I barely made it theough them and by the third run of the week I felt the 3 minute runs were just as hard as at the start of the week!!

So let's see whether or not I can push through.

My pace is also at the "I don't care if I get overtaken by a snail" end of the spectrum..... I figure once I can run for a chunk of time I can work on pace after that!

Week 1 run 1 was mentally the hardest run so good luck for this morning!!

44PumpLane · 02/08/2021 07:15

To report back...... W4r1 done.... I was the slowest human known to man, the outside of my thighs were so so sore during the runs (I fatigue in my thigh muscles before my lungs give out, even though my breathing was extremely laboured).

Im not actually sure how I'm going to manage that ever again, never mind twice more this week followed by 8 and 20 minute runs next week.... This feels insane!

Ah well, I managed, onwards and upwards!

Cavagirl · 02/08/2021 08:12

Well done!!! You did it!!!!

purplesequins · 02/08/2021 08:19

pump
well done!
you absolutely will progress. I ran for an hour yesterday! a year ago that would have been unthinkable. but I did.
you will get to running for longer tgan 5 minutes too. speed is secondary.
remember to do stretches afterwards and if you can add exercises for your glutes on the rest days.

emilyjeff · 02/08/2021 12:29

Hey everyone and welcome newbies!
I've been an on/off runner for probably about 10 years now and have used c25k several times after periods of non running. It really is a great programme
I've not been running much lately, didn't go at all over the weekend but am starting afresh today! I'm going to sign up for a new garmin plan this afternoon, I know I'll have to do a benchmark run so I'll do that quickly this afternoon ready to start session 1 tomorrow. There, now I've told you guys I'll have to actually stick to it!!

purplesequins · 02/08/2021 15:20

just watched the olympic women's 5k
2.39 per km for the dutch winner

well done her!

Cavagirl · 02/08/2021 15:56

I know it's mad isn't it. Their 10k times are faster than my 5k!!!

emilyjeff · 02/08/2021 17:43

Benchmark run done ✔
Felt good to be back out running, it was over too quickly! Looking forward to tomorrow's session now

emilyjeff · 03/08/2021 20:46

Did my session 1 this morning, 20 mins easy run. Wasn't too bad although the easy run pace has got a little quicker from last time.
The plan I signed up for is to run 5k in 25 mins. I will be absolutely amazed if I can achieve that but I'm putting my trust in the plan!

Cavagirl · 03/08/2021 21:12

Is this plan on your Garmin?
How long does the plan take to get to 25? (Your previous time was 26-sthg no? definitely not stalking )
I'm nowhere near that quick but interested in how long the garmin would think a 1 min or so improvement would take for reference...

DobbyIsAFreeElf · 04/08/2021 16:51

Well I did it, today I graduated couch to 5k! Now I need to keep it up without Sarah Millican cheering me on. What do people find best as the next step to maintaining or building on? Do you focus on increasing pace over 5k to reduce time or increase distance?

purplesequins · 04/08/2021 17:28

whoop whoop dobby
well done!

I just pootle along. I had 3 main goals and was able to tick off 2 of them (sub 6m/km, 10k and run to beach and back).

emilyjeff · 04/08/2021 17:29

Well done dobby! Hope you're feeling suitably proud of yourself. I think some people work on improving speed, some people distance. The two kind of go hand in hand, what interests you most- running further or faster?
Yes @cavagirl my current pb is 26:30. When I first did 5k it was around 35 mins so I'm interested how much quicker I can get, like surely I'll get to a point where I don't get any faster iyswim. The garmin plan is 11 weeks so I'll be aiming for a super speedy parkrun around mid October!

DobbyIsAFreeElf · 04/08/2021 17:35

@emilyjeff

Well done dobby! Hope you're feeling suitably proud of yourself. I think some people work on improving speed, some people distance. The two kind of go hand in hand, what interests you most- running further or faster? Yes *@cavagirl* my current pb is 26:30. When I first did 5k it was around 35 mins so I'm interested how much quicker I can get, like surely I'll get to a point where I don't get any faster iyswim. The garmin plan is 11 weeks so I'll be aiming for a super speedy parkrun around mid October!
I suppose 30-40 minutes exercise is ideal for me as I work shifts and often only have one day off to fit in all housework, exercise etc. Maybe i could aim to reduce the time of my 5k then gradually add distance.
Serenissima21 · 04/08/2021 17:35

If you use zenlabs you don't have this issue
I use zenlabs and it's 30 minutes there too! Is there a different zenlabs app?

I've finished c25k but am doing mostly shorter runs now as my knees hurt - but I also don't want to lose my newly-earned running skills!!

Cavagirl · 04/08/2021 18:01

@Serenissima21

If you use zenlabs you don't have this issue I use zenlabs and it's 30 minutes there too! Is there a different zenlabs app?

I've finished c25k but am doing mostly shorter runs now as my knees hurt - but I also don't want to lose my newly-earned running skills!!

Ooooh that's interesting! (I think that's me you're quoting, apologies if now!)

On my zenlabs you do C25k in 8 weeks (I repeated runs to match the NHS 9 weeks) At the end you do W8R3 which is 30 minutes, then there's a final run called "Run 5k". And it says hurrah, you've done it now, etc etc.
That meant I wasn't expecting to run 5k until that final run, if that makes sense? Whereas I've seen loads of people on these threads feeling like they've failed because they followed the programme to the final week but didn't do 5k in 30 minutes.

Interesting if your zenlabs says something else!

Personally I think whether you're running 4km 30 minutes, or doing 5km in 40 minutes, it's all a huge achievement especially if like me you could barely run for 3 minutes before!!

Cavagirl · 04/08/2021 18:04

Congratulations Dobby!!! That's brilliant!!!

I'm still pootling along doing 5km a few times a week but I'm interested in a new challenge now as I don’t really feel like I'm pushing myself much, hence debating investing in a garmin like @emilyjeff and some of the other graduates on here...
Thanks emily 11 weeks seems pretty doable doesn't it. Hmmm maybe I'll treat myself... Grin

Serenissima21 · 04/08/2021 18:07

I don't have that final run - just the 30 minute one that says Congratulations you can run 5k! (Except it takes me closer to 40 minutes Blush). Just realised though that my app is the 10k one - I downloaded it without realising there is a 5k one but have no intention of doing more than 5k for the moment. That's probably why.