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).

I wear Decathlon which are about half the price of the big brands. You do need to make sure it's an appropriate running shoe rather than for fashion. I used to go to the local specialist shop, they're great and it's a good starting point for newbies but I found that ranges updated and it was hard to find consistency for my fussy, awkward feet. Out of season colourways are a good way to get discounts on quality shoes.

My trail shoes are mainly used in winter or exceptionally wet summer weather. My usual shoes are sufficient for grit/ lowland fields at this time of year.

There are 3 C25k+ podcasts, Speed (intervals, 27mins), Stepping Stone 40 mins and Stamina 45 mins. The pace in Stepping Stone and Stamina gradually increases through the track. I use them regularly when I want a quality paced run and will play them back to back to run 10k.

I think I might loop C25k tracks to gently build up running time/ distance beyond week 9. I'm fit, but that's actually a disadvantage for a slow-recovery injury because it's too easy to try and bounce back into old habits and I need a strategy to gently get beyond 5k. Once you're fit enough to do 5k, it's pretty easy to keep adding a few minutes here and there and build it up. First time round, I completed it late March and 2m later ran an 8 mile race having squeezed in training up to 10k/ 6mi. Then found myself talked into a HM while on a post-run high 😂
The HM was 6m after the first 5k!

Thank you so much! This is so helpful. I'm also recovering from an injury (Achilles) so I think looping 2 c25k sessions could work well for me when I graduate. How will you loop them? Repeat the same session twice or move onto the next session for the second half? My calves are definitely getting stronger so I'm very happy with the pace of the current plan. My achilles feels much better in just 4 weeks which is great considering I've had the injury since before xmas and haven't seen much improvement before starting c25k.

I've just finished Week 4.

Has anyone found the move from 3min runs to 5min runs hard work?
I'd be interested to know if others have found it hard going or whether it's just me...

I've checked out Week 5 & it's all 5min runs
I'm going to repeat Week 4 before moving on as I'd like to feel more at ease on the 5min runs.

(I'm not running - just a gentle jog at my usual pace so I know I'm not over-exerting myself).

I found the move from 3 to 5 mins ok. I am moving very slowly though, not even sure it's as fast as my brisk walk pace. I think repeating weeks is worth it. I will do the same if I feel it will work better for me.

Also, I found the heat definitely affects my performance so I'm only running early morning/late evening when it's the temperature I'm used to.

Mine's a slow recovery achilles too. Was put on a running ban in January and I got so fed up by early March when I began to feel puffed when walking that I started a 4 minute run around the block a few times a week to get some kind of base for C25k because that was too much early on.

I'm considering combining earlier/ later weeks. I quite like weeks 3-6 for strcture and 3 was less time on feet as most are fairly similar.

In the past month it has got better in the mornings and less likely to twinge. Still definitely not full power, but I've noticed that I'm naturally bouncing around more generally which is normally a subliminal sign that I'm feeling better in my body.

Glad to hear you are feeling an improvement :). Combining earlier/later weeks could work well. I will try it. Thanks x

I'm mostly struggling with time to fit it in. I am only managing to run once a week currently.

I do martial arts 3 times a week as well, but with kids, shift working husband, clubs, a full time job which is so mental I rarely get lunch breaks or finish on time I just cant find that spare 45 mins I need.

I've ended up having to miss this week as I did run on my really mild ankle pain last Sunday for W3R2 and have now had a really painful swollen ankle all week, can barely walk, so that was a mistake. Frustrating as I really felt I was getting the hang of the 3min runs for week 3, and I didn't even slip or fall, no idea what happened. I bet I'll have to start all over again once my ankle feels better. I've been looking at what I can do to support my ankles for when I re-start, does anyone run with ankle supports/compression socks and do they help if you've had an injury? I was running on rocky uneven ground too so I'm going to stick to the pavement when I start again.

Sorry to hear about your ankle injury. I also have issues with ankle stability. Keeping to flatter ground will help. Ankle/balance exercises too. Maybe see a physio if you feel it's not improving. Running is hard on ankles and they take time to adjust to the new demands so take it slowly. I know it's frustrating.

It took me 5 months to complete first time, rest days, baby, bronchiolitis, mastitis, Christmas, repeating runs if I'd had a really tough one, starting a new job.

Fit it in when you can. Do some strength exercises when you can't- 10 mins a few times a week makes a difference. You'll get there.

I like trail and have been keeping to it recently. I find it interesting and long-term it's good for ankles/ balance although maybe not the easiest starting point. If running road/ pavements, change directions as there's a camber on the road/ dropped kerbs and that can cause strain on ankles/ knees. Running on the actual road can be hard if mainly keeping right for visibility.

I don't think my balance is quite where it usually is as I tripped and went flying bruising my shoulder a few weeks back. I normally manage to save my fall and stay upright.

There really is something in trusting the programme isn't there - did W3R1 today and was dreading the 3 minutes, but not only was it fine, I enjoyed it! I felt so chuffed when I got home (and even ran in the rain - feeling like a proper pro!).

In terms of trainers, when does it become important to start thinking about proper running ones does anyone know? I'm using a pair of normal sports trainers at the moment, but haven't had gait analysis done or anything at a running shop and I know my ones could be more comfortable. Keen not to injure myself just as I'm feeling more confident.

I'm not sure about the trainers but have heard people say after week 4. I have some good trainers and I wear thin running socks and another pair of socks with them. As I'm running very slow, I'm really concentrating in foot placement and alignment. I haven't had any niggles so I haven't had a gait analysis yet. Will see how it goes.... I think it's a great idea if you want to see how you run so I may do it sooner.

It will vary from person to person.

I had notions of running, bought some decent trainers did a pregnancy test 2 weeks later and two babies later, (so after about 3.5 years) did C25k, so the trainers were a bit elderly and knackered. I can't remember when I replaced them but it was probably roughly around completing when I realised I actually quite like running so was worth it.

Weight puts more pressure through the shoe, as do "odd" gaits. Some people are more prone to niggles and injury. If you're happy and feeling good, I wouldn't rush for the sake of it. Up to 5k a few times a week is a fairly light load.

In a typical year where I'd race 2-3 HMs I'd get through 1.5- 2 pairs per year, but I'm a niggly runner, in need of support and while I'm not "heavy" my feet are dispropotionately small for my build which is pressure on the shoe. I tend to find that niggles (such as tired shins) creep in around the same point that wear patterns show on the soles, and uppers look worse for wear. I tend to then semi-retire the old pair for walking around and get another year out of that.

I did w5r3 today! Can't believe I might actually be becoming a runner! I've always be envious when seeing people running, because I knew they must get something from it and plus it's free and you can do it whenever/wherever you want, but I didn't think I would ever enjoy it, like they seemed too. Anyway, now I do enjoy it and I'm excited to get fitter and stronger and also at the idea of having something free/flexible that makes me feel good.

Hope that makes sense! I just love the freedom running offers. It's kind of meditative.

@JalapenoLover yay!! I know exactly what you mean. I love feeling the earth disappear below my feet. And knowing I can run 5km without stopping so could run far in an emergency if I had to!

I did W9R2 yesterday and felt fantastic so carried on running for longer & did over 5k!

I felt amazing!!

I have the 5k race for life in 3 weeks so its given me the confidence to think that I might be able to do this.

That's brilliant!!

Thanks for the tips about trainers ladies - I've just had to splash out on hiking boots to replace my leaky ones so will see how far I get on my current trainers!

@JalapenoLover I absolutely know what you mean - I would say this is the first time I've actually enjoyed exercise, which feels so lovely as before doing this it's always felt like something I have to do rather than want to do.

@Nidan2Sandan wow that's incredible! You must be so chuffed with yourself xx

Im on week 8
have found I can’t run if I have drunk alcohol the day before

im interested in finding out how to run faster. I’m still only light jogging

I run 3.6 km in 28 minutes that’s not going get me to 5k in 2 weeks! How do I run faster? It felt fast to me!!

Week 3 complete! Looks like quite a jump in week 4 with 5 minutes runs. Strangely looking forward to it!

@Thighdentitycrisis it took me 42 minutes to run my first 5km. I got faster fairly quickly after that.

Hi all, glad to see this thread. I'm starting week 5 tomorrow. I've tried C25K twice before and injured myself both times so this time I am taking it really easy and leaving two days between each run for recovery. It is going pretty well so far and I'm actually finding myself looking forward to getting out there (apart from I think it is going to rain tomorrow).