Page 4 | Couch to 5km newbies

MistySkiesAfterRain · 2022-04-17T19:16:36+00:00

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: [[https://www.nhs.uk/live-well/exercise/running-and-aerobic-exercises/get-running-with-couch-to-5k/]] Recommend the app (my favourite is Jo Whiley).

milkfromthesleepycow · 02/05/2022 12:58

Hi- I'd like to join you
Just done W1R1 at a woefully slow pace but looking forward to the next!
Question- it looks like if you follow the program you would only do 5k if you can run it in 30mins? Have I got this wrong? Or do you just try and keep going at the end to do the distance?
Apologies if this has already been covered!

PurpleDaisies · 02/05/2022 13:26

milkfromthesleepycow · 02/05/2022 12:58

Hi- I'd like to join you
Just done W1R1 at a woefully slow pace but looking forward to the next!
Question- it looks like if you follow the program you would only do 5k if you can run it in 30mins? Have I got this wrong? Or do you just try and keep going at the end to do the distance?
Apologies if this has already been covered!

It should really be called “couch to 30 minutes running” but that’s not as catchy! Apparently only about 10% of runners get to 5k in 30 minutes in the 9 weeks. Most slowly build up to it afterwards.

Going slowly is exactly the right thing to do. It seems counter intuitive but it’s the best way to start off.

milkfromthesleepycow · 02/05/2022 13:28

Thanks @PurpleDaisies. Ill focus on the fact that I'm going to be running for 30mins (eventually!) rather than the distance to avoid discouragement!

JalapenoLover · 02/05/2022 14:18

PurpleDaisies · 02/05/2022 13:26

It should really be called “couch to 30 minutes running” but that’s not as catchy! Apparently only about 10% of runners get to 5k in 30 minutes in the 9 weeks. Most slowly build up to it afterwards.

Going slowly is exactly the right thing to do. It seems counter intuitive but it’s the best way to start off.

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That makes more sense. I had 5k in my head as a target too. Probably better to focus on 30 mins.

Nidan2Sandan · 02/05/2022 14:20

milkfromthesleepycow · 02/05/2022 12:58

Hi- I'd like to join you
Just done W1R1 at a woefully slow pace but looking forward to the next!
Question- it looks like if you follow the program you would only do 5k if you can run it in 30mins? Have I got this wrong? Or do you just try and keep going at the end to do the distance?
Apologies if this has already been covered!

My last 5k took me 44 mins (and included some walking outside if the allotted 28 mins on my week 8 run) so I think for me doing it in 30 mins is highly unlikely until I have built up more stamina.

JalapenoLover · 02/05/2022 18:56

I've been doing some reading on the healthunlocked site and I've realised I've been running faster than I have to. I've been hitting peak heart rate briefly when I should just be in zone 2 the whole time. My next run is tomorrow so I will try going much slower and see how it feels... I think it will feel weird at first but the logic behind it makes sense to me.

UnaOfStormhold · 02/05/2022 19:54

I read somewhere that there used to be a version where the runs told you to run a certain distance rather than run for x minutes. The distance based one built up to running 5k but didn't specify how long it was meant to take you. But the timed version works so much better it took over, but kept the confusing name. Normally by the end people seem able to run 5k if they take as much time as they need.

JalapenoLover · 03/05/2022 10:28

Just finished week 3 run 1. I ran slower. Much easier and felt I could have run a lot longer. Interestingly, I felt it more in my calf muscles than usual. I was focusing on being able to hold a conversation and seemed to work well. Also trying not to bounce too much. I can see how this will be better for my body. Just have to be patient and work on speed once I have graduated. I'm enjoying running though and I can see myself keeping it up if I can stay injury free.

caffellatte · 03/05/2022 13:18

I went for W3R1 as well this morning. I found the second 3 mins run a bit challenging. Maybe I just need to get used to it, or it's because I've been unwell over the weekend or the combination of the two. I still enjoyed, I'll go for the next one on Thursday.
I've been running very slowly, my aim is to complete the "couch to 30 mins run" before the end of summer 🙂

JalapenoLover · 03/05/2022 13:46

caffellatte · 03/05/2022 13:18

I went for W3R1 as well this morning. I found the second 3 mins run a bit challenging. Maybe I just need to get used to it, or it's because I've been unwell over the weekend or the combination of the two. I still enjoyed, I'll go for the next one on Thursday.
I've been running very slowly, my aim is to complete the "couch to 30 mins run" before the end of summer 🙂

Fantastic! Yes, being unwell definitely affects you. I've only just realised in the last year how important recovery time and sleep are when you're trying to increase fitness/strength. Take it easy. We will get there. So exciting...

PurpleDaisies · 03/05/2022 15:34

I don’t know how everyone else is finding the weather but it’s really muggy here. I’ve just done a distance that should have been really easy but it was a slog all the way. Not so much a toxic ten minutes as a toxic thirty! The main thing is to just keep on at it. Next time I’m going first thing in the morning!

You’re all doing so well. C25k is such a great programme. I can see why they changed it to make it time based rather than distance.

JalapenoLover · 04/05/2022 14:50

There is so much useful information on the healthunlocked site. Really recommend it.

hoorayandupsherises · 04/05/2022 14:57

I used to be trained enough to run half-marathons and yet I still could barely do 5k in 30 minutes! I am very slow, but I don't care. I feel like I should start a "Run slow, be happy" movement or something 😆

On Wk3 R3, but I might have do this week again, having had a month off of exercise with Covid

biscuitcat · 04/05/2022 15:03

Could I join? I did week 1, run 1 yesterday and would love to get fitter before we start to try for another baby later this year as by the end of my last pregnancy I felt so uncomfortable and think being unfit really didn't help!

Tortoisetroubles · 04/05/2022 15:17

Everyone's doing so well it's really inspiring to read. Are there many people doing this for the first time? I'm totally new to it and to exercise generally really so I'm finding it very painful so far but hoping it will get easier. I did W2R1 yesterday and it's been my worse one so far. Is there a time of day people find is generally the optimum time to run?

georgedawes · 04/05/2022 19:51

I've just finished wk2 and whilst not having much pain afterwards, I felt very tired indeed running today! I'm not sure I'm up to the 3 min run next week tbh!!

Thighdentitycrisis · 04/05/2022 20:03

Hello people
I’m in week 6, run 1. I repeated week 4 cos I was having a hard time and it really paid off. The last time I ran was September 2020. Just before the first lockdown I completed 10k! (Very slowly). This time I am actually finding I am running a bit faster which is great.

I first did C25k in 2018 when I trained for Tough Mudder 5k, only to discover you don’t need to run 5k in one go - never mind

id like to join here to get some feedback and support/feel supported

DaddysGirl36 · 04/05/2022 22:27

Hi all

I've just joined a community group doing this but either I've misunderstood or there are different weekly timings to do this plan. I signed up week 2 so obvs missed week 1. Zero fitness level & overweight.

The NHS app I checked before signing up said week 2 is 90 seconds of running but we are following a different one & did 3 minutes running & I found it impossible. I just couldn't catch my breath & was alone at the back of a group of about 15 with the trainer (who was lovely & supportive). I just had to walk mostly as after 30 seconds I was just struggling. I was way behind & missed cool down at the end.

Feeling so sad & demotivated as I thought I could do 90 seconds & build on it but next week I know it'll be 5 minutes & I couldn't even do 3.

Any advice? It sounds like most people plough on , tonight's group certainly did with no issues. I thought there would be other people like me but there wasn't, they all ran for the 3 minutes every time

JalapenoLover · 04/05/2022 22:34

DaddysGirl36 · 04/05/2022 22:27

Hi all

I've just joined a community group doing this but either I've misunderstood or there are different weekly timings to do this plan. I signed up week 2 so obvs missed week 1. Zero fitness level & overweight.

The NHS app I checked before signing up said week 2 is 90 seconds of running but we are following a different one & did 3 minutes running & I found it impossible. I just couldn't catch my breath & was alone at the back of a group of about 15 with the trainer (who was lovely & supportive). I just had to walk mostly as after 30 seconds I was just struggling. I was way behind & missed cool down at the end.

Feeling so sad & demotivated as I thought I could do 90 seconds & build on it but next week I know it'll be 5 minutes & I couldn't even do 3.

Any advice? It sounds like most people plough on , tonight's group certainly did with no issues. I thought there would be other people like me but there wasn't, they all ran for the 3 minutes every time

Sorry to hear that. Sounds like week 3 of the plan I'm doing. Even if the people are supportive, I think it might be better to take it back a stage and start with week 1 of the NHS app. Your body needs time to adjust so I think pushing through it too fast might cause injury. I'm really trying to avoid injury myself and I'm taking as slow as I can. It's also more fun and motivating to do it in manageable steps.

DaddysGirl36 · 04/05/2022 22:45

I wouldn't have any support though, which is what I need most. Part of the motivation for going was to meet new people & go through the same experience, spur eachother on etc

I also didn't realise I'd need to do an additional 2 runs a week to be able to follow the plan properly- I don't think it was explained well at all unless I've misunderstood

ShopoholicIn · 04/05/2022 22:48

Iam in. I did park runregularly few years back but have gained weight and need to get on the treadmill and do this.

Haggisfish3 · 04/05/2022 22:49

I had to repeat loads of weeks and when I finished it took me 37 minutes to run 5km. It took me even longer to run 5km without a couple of minutes walking in the middle!🤣 I managed a sub 30 minute 5km after about a year and now my target is 25mins. I’m 45 and couldn’t run for 30s when I started. Keep going! I still cannot believe I can keep running for 5km without stopping!!

UnaOfStormhold · 05/05/2022 07:49

Sorry you were struggling with the group, @DaddysGirl36. Did the run leader have any advice? There are different versions of the plan out there so that's probably why. A group has advantages as you say but it's tricky if you're not all at the same stage. I don't know if they repeat the course but perhaps you could do a bit on your own with the app and aim to rejoin next time they do the course when you have a little more practice under your belt.

caffellatte · 05/05/2022 11:15

I am doing this for the very first time and I haven't really exercised in my adult life. I'm not experiencing much pain, probably because I walk regularly, but my heart is definitely working out! I went for W3R2 today, the second 3 mins run was still a bit challenging but easier than two days ago.
I go out running early in the morning, it's the only time of the day which works for me due to family and work commitments. I just drink a bit of water, go running and have breakfast when I come back. I feel this is ok for me but I wonder if generally people eat some time before running?

caffellatte · 05/05/2022 11:16

@Tortoisetroubles my previous post was supposed to have been a reply to yours!