Couch to 5km newbies

[MistySkiesAfterRain]

I'm redoing the NHS Couch to 5km. Last did 5km in 2016 and most recently have got to Week 4 before losing interest! Not this time. I am going on holiday in 5 weeks and would love to get to week five by then.

Week 1 Run 1 (W1R1) done today. I ran really slowly but it did get easier.

Here is the link for anyone new:
www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/

Recommend the app (my favourite is Jo Whiley).

@JalapenoLover tomorrows plan is 10min warm up (the worlds slowest jog/run) then 4 sets of 1 min run as fast as I can and 2mins recovery (slow run), cool down 10mins slow run.
It's only 32 min total and intervals are the same as C25K, only you do a slow run instead of walk
Next weeks intervals will be 90s with 2min recovery and 5sets

Sounds fun, I might try that. I'm trying to vary my runs to keep it interesting. Some faster shorter ones and some longer slower ones. Still can't believe I'm a runner after all these years! I do a range of exercise but running has a really become my favourite at the moment 😂

I just did run two of week five - I swear an old lady with a walking frame was going faster than me but I DID IT.

Congratulations to all those graduating, super work! If you're missing the friendly voice in your ear, you might like to try the free Nike Run Club App which has some great audio guided runs for all sorts of different purposes - various intervals, distances, running conditions (cold/hot/dark), plus some inspiring guided runs which feature great runners (I particularly enjoyed Joan Benoit Samuelson).

Well done! I was overtaken by every other runner I came across today! But to be fair, I was trying to keep to a pace where I could still speak as apparently this is better for improving stamina...I don't mind, I like running slowly, keeps me a chance to look around and be nosy 😂

No running for me this week as I've got Covid. I'm fine with a few miles of gentle walking and keeping my heart rate low.

It's taking forever to get to week 8! When my body's feeling clear (I have a slight, intermittent tired feeling on my chest), I'll test the ground with some of the gentler runs before getting back to the run-all section. It'll be good for my ankle too rather than an abrupt few weeks of rest and trying to launch back to where I left off. I long since learned that even normal colds can affect runs in the week or two after.

Sorry to hear that. Wishing you a quick recovery.

@BogRollBOGOF Covid properly floored me, despite full jabs etc - take it easy.

I did run three of week five today, the full 20 minutes. SO proud of myself!

Fantastic!! Major milestone :)

Thank you! I am very slow but feel really pleased with myself!

Well done!

Hello everybody, I haven't been here for a bit but I'm still running. Congratulations for the new people joining, graduating and moving on!
I would like to run for more than 30 mins, but as I go for before work I find a bit difficult finding the time. I'm trying to increase my speed instead. When I finished week 9 I was running for abound 3.4k. After 3 weeks I'm still going slowly but I can run about 3.7-3.8 km. Only once I managed just over 4k and I felt like I really worked hard!
Any advice how to improve? Just keep running and I'll naturally become faster?

I might also try to move one of my run on the weekend and see if I can go for a longer one.
@BogRollBOGOF how are you planning doing the c25k back to back to build to 10k? Run for 30 mins, then followed by week 1, then followed by week 2 and so on?

@caffellatte a mixture of intervals, tempo, hills and long runs is a fairly standard plan for progressing. Examples:

Intervals: 10min slow run to warm up, 4x 1min intervals (run as fast as you can) with 2min recovery, then 10min slow run cool down

Tempo: 5min normal pace warm up, 10mins running faster than you normally would but not flat out, 5min cool down run

Long run 35-40 mins easy pace

Hills: 10min slow run to warm up, then find a nice steep hill 100-200m long, run up it fast then walk/ jog back down to recover. Repeat 5-10times then cool down

There's lots of plans on the runner world website. I'm working through one to get 5k in 30mins at the moment. You can also try the joy of fartlek!!

Ah thanks, I'll have a look at runner world!

My plan is to double the runs so 2xwk1, 2xwk2 although my issue is that I have the general stamina and have kept up excercise for an hour+, it's going gently without too much strain through my achilles that I need.

To increase distance from 5k, you only need to extend one run a week because you've already got a decent foundation. It helps fit it in and to not over-train too quickly.

I've been out for a run, did one of the first weeks with little bursts of running and walking. Felt comfortable, but I'm glad I didn't try to pick up where I left off at running all for 20+ mins. Hopefully I can get back to that in the next week. I'll pick a couple and build up the running sections over my next few runs.

I'm just at the end of week 2 (I started and abandoned already!) and my ankles are so sore. I don't notice any puffiness though just aching when walking or running. Anyone else had this?

I used to run semi-regularly about 10 years ago and never had any issue with my ankles but a lot of heavier so wondering if that's a factor! Any advice?

Probably worth doing some ankle strengthening exercises on your days between runs. There's a lot of physio videos on youtube. Muscle tightness up the legs can affect ankles/ feet too, so general stretching/ mobility is good too. 5 minutes of mobility exercises make a good warm-up and is easy to fit in.

If it's hard going, it can be worth dropping back a bit to an easier run to get more comfortable/ see progress. Progress often doesn't look like a straight line.

Another run done. Reprised week 4 (3 & 5min running phases) and it all felt good. I'll probably do the 2x10, then pick back up to where I was on the 25mins so I can finally do week 8.

I felt my knee slightly yesterday and was in my old trainers. No bother today in my new ones. It's made me think about @Myleakycauldron's ankle and if you've got recent trainers. The materials in old ones can age and go past their best leading to niggles. I can usually wear old ones for walking but am more sensitive for running impact.

Epic fail here today. I did the first run of week six on Thursday after successfully completing week five on Wednesday. All good, so did the second one today and really struggled. I ended up with a walking break in the middle of the second run!

I reckon it was a combination of things - tired after doing three runs already this week, I’d had a big lunch, and I had a Mirena coil fitted on Tuesday so feel generally a bit grotty anyway. It’s knocked my confidence a bit though.

Well done for trying. Sometimes bad runs just happen, sometimes there's a catalogue of factors. Heat doesn't help either.

5.3 is harder than 6.1 or 6.2 so you're definitely capable, it's just not been your day this time. I'll probably revisit 6.2 this week, I like the 10x2 bursts.

Just keep going. I got rough patches and had to repeat weeks and runs for a good while. Don’t underestimate the effects of heat and hormones. My cycle has a huge effect on how well I run.

Thanks for the encouragement! I went back to run one of week six today and it was fine - even in the heat. 🥵

Lovely to see everyone's posts. I'm still running too. Next week is 3 months since I started running. Seems much longer. Good reminder to keep taking it easy as have upped my runs to 4 a week for the last couple of weeks. Mainly slow runs though. Think I'm getting acclimated to the heat at last. Have never loved shade and a breeze so much though 😂

Been up bright and early for run 6.2 (2x10 mins) It's still about 23⁰C out there and more humid than yesterday so hot work.

Was a good run though despite the heat and only a small glass of water in my system.

I'll do a 25 min run next.
The trouble is if I want flatter ground, that's a drive that then adds a lot of time if I want to run early to beat the heat/ school holidays.