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Original poster

Couch to 5km newbies

381 replies

MistySkiesAfterRain · 17/04/2022 20:16

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).

OP posts:
BogRollBOGOF · 23/05/2022 22:00

It's really lovely seeing updates where it's "clicked" for people 😊

I've had a decent rest and ready for 5.3...
Week 6 is easier, so I'm not so concerned about my ankle although it was actually my hips giving me aggro last week which is kind of good. If the 25 min runs from 6.3/ wk 7 are a bit much, I might alternate in some of the easier ones to ease the load...

Longer term it's good to have a monthly, lighter "recovery week" which is why 6.1 and 6.2 dial it back a bit after 5.3.

JalapenoLover · 24/05/2022 06:45

BogRollBOGOF · 23/05/2022 22:00

It's really lovely seeing updates where it's "clicked" for people 😊

I've had a decent rest and ready for 5.3...
Week 6 is easier, so I'm not so concerned about my ankle although it was actually my hips giving me aggro last week which is kind of good. If the 25 min runs from 6.3/ wk 7 are a bit much, I might alternate in some of the easier ones to ease the load...

Longer term it's good to have a monthly, lighter "recovery week" which is why 6.1 and 6.2 dial it back a bit after 5.3.

Good to know about the recovery week. I'm away from Sat for a week. I'll be 2 runs into week 6 so I think I'll just not run for a week then come back and repeat week 6 again. Or would it be better to do week 5 again when I come back?

BogRollBOGOF · 24/05/2022 16:20

JalapenoLover · 24/05/2022 06:45

Good to know about the recovery week. I'm away from Sat for a week. I'll be 2 runs into week 6 so I think I'll just not run for a week then come back and repeat week 6 again. Or would it be better to do week 5 again when I come back?

Show quote history

You should be fine to pick up where you left off. It may even feel better after a good rest. Maybe one of the week 6 runs if you need the confidence boost, but the progress from week1 to week 6 won't be undone that rapidly 😊

5.3 done. It went well despite not doing the easiest route. I fell over again though, similar area to a few weeks ago. Not as gymnastic this time, but it's funny that I've never really fallen over when running for the past 8 years. I think my balance must be slightly off from injury. I've gone through that area squillions of times and it's not unusal terrain to me.

JalapenoLover · 24/05/2022 16:36

BogRollBOGOF · 24/05/2022 16:20

You should be fine to pick up where you left off. It may even feel better after a good rest. Maybe one of the week 6 runs if you need the confidence boost, but the progress from week1 to week 6 won't be undone that rapidly 😊

5.3 done. It went well despite not doing the easiest route. I fell over again though, similar area to a few weeks ago. Not as gymnastic this time, but it's funny that I've never really fallen over when running for the past 8 years. I think my balance must be slightly off from injury. I've gone through that area squillions of times and it's not unusal terrain to me.

Show quote history

Thank you :). Sorry to hear you fell over. Injuries do have quite an impact in balance. Did you hurt yourself?

BogRollBOGOF · 25/05/2022 17:39

Just scuffed my hands lightly, no dramatics this time! The ground was slightly dampened by the recent rain which probably helped.

Having a rest day today, well busy with other stuff. Will probably next run on Friday.

JalapenoLover · 26/05/2022 19:23

BogRollBOGOF · 25/05/2022 17:39

Just scuffed my hands lightly, no dramatics this time! The ground was slightly dampened by the recent rain which probably helped.

Having a rest day today, well busy with other stuff. Will probably next run on Friday.

Glad to hear it :). I did week 6 run 2 today - 2 x 10 mins. I think I preferred the 20mins non stop.

Nidan2Sandan · 28/05/2022 11:22

I DID IT!! GRADUATED C25K!

And, I ran an extra 10 minutes again and completed 5k.

Race for life in 2 weeks and I'm feeling good.

Nidan2Sandan · 28/05/2022 11:26

When I started C25K I honestly couldnt see how it would ever work. 1 min runs were tough and each week just seemed a mountain..

Then, I did that first long run....the 20 mins one and felt good. That's when it really twigged, maybe I can do this.

I graduated originally in 2017 but ended up having to stop running till this year. I endured heart break and tragedy which interrupted my progress but I never gave up and here we are C25K graduation again in 2022 and if anything this time i found it more of a pleasure.

There were tough weeks, runs i totally failed at and had to repeat. But i did it and you can too. Xx

Haggisfish3 · 28/05/2022 12:48

Yay! Well done you!

BonjourCrisette · 28/05/2022 17:28

Amazing, well done! I have that 20 minute run coming up on Monday (slightly terrified).

milkfromthesleepycow · 29/05/2022 09:22

Week 4 complete! Week 5 looks like a big step up. Not sure I can run for 20 minutes. Will just keep telling myself to trust the program!

caffellatte · 29/05/2022 09:54

Congratulations for your graduation @Nidan2Sandan ! And good too see other people keep going too. I've completed week 6 today, and according to Laura, I'm officially a runner 🙂. I would have never thought I would have been able to run for 25 minutes when I started. We're away for half term and I took the running shoes with me. I would have never thought I would have done that either! Still jogging very slowly, I think I'll try to increase speed when I finish the whole program

UnaOfStormhold · 29/05/2022 11:52

@BonjourCrisette @milkfromthesleepycow you need to read this: healthunlocked.com/couchto5k/posts/139255210/week-5-myths-busted

BonjourCrisette · 29/05/2022 12:19

@UnaOfStormhold Thanks so much for sharing that! It was a really helpful read and I do feel a bit better about tomorrow! Hopefully will be able come back here and tell you all I did it!!

milkfromthesleepycow · 29/05/2022 12:40

@UnaOfStormhold article was very helpful! Thank you. Like BonjourCrisette I will report back!

biscuitcat · 29/05/2022 14:50

Congratulations @Nidan2Sandan!! What a brilliant achievement

I finished week 3 today, after a delay caused by twisting my ankle a few days ago! I'm still amazed that I'm actually enjoying running, such a lovely feeling

BonjourCrisette · 30/05/2022 16:49

I did it! Am completely amazed. My ankle hurts a tiny bit so I will take a few days off before I run again but I ran for twenty minutes without stopping and felt OK!

Haggisfish3 · 30/05/2022 23:42

Yay! It’s so satisfying!

MenopauseSucks · 31/05/2022 08:59

I just did Week 5 Run 1🥳

It wasn't too bad - certainly I wasn't panting at the end - but I think I'll repeat it before doing Week 5 Run 2.
I guess I'm worried about my feet, tendons & muscles as I'm 50 & don't want to end up pulling anything.

I find the running so tedious though. It doesn't matter if I'm listening to a podcast or just music, I find it boring!
Definitely no runners high yetConfused!

milkfromthesleepycow · 31/05/2022 10:20

Snap @MenopauseSucks! W5R1 done here too. Rock workout playlist is what gets me through- never could get on with podcasts

Despite trying to go slower I still had my heart rate up to 170 consistently. There doesn't seem to be a middle ground! But finished feeling like I could go for longer which I'm counting as an achievement!

Nidan2Sandan · 02/06/2022 07:45

MenopauseSucks · 31/05/2022 08:59

I just did Week 5 Run 1🥳

It wasn't too bad - certainly I wasn't panting at the end - but I think I'll repeat it before doing Week 5 Run 2.
I guess I'm worried about my feet, tendons & muscles as I'm 50 & don't want to end up pulling anything.

I find the running so tedious though. It doesn't matter if I'm listening to a podcast or just music, I find it boring!
Definitely no runners high yetConfused!

I sing along to my music whilst running, which helps 🙂

JalapenoLover · 06/06/2022 11:56

How's everyone? Back from holiday, during which I did no exercise at all and ate/drank far too much. Did week 7 run 1 yesterday and was surprised I found it easier than some of the other runs I have done previously. So the break obviously did me good. I won't feel bad in future for taking a week off here and there!

Supper16 · 06/06/2022 15:20

Hiya everyone, today I did the first run of C25K and it wasn't too bad! I am not totally unfit - I occasionally swim and do a spin class but not regularly, and I drink too much wine. I always said I had no interest in running other than for the occasional bus. But I've had a bit of a crappy time the past few years, through the pandemic and small child-rearing, and now some job stress, anyway recently a doctor signed me off two weeks and told me rather than going straight to medication I should dramatically increase the amount of excercise I am doing. So I bought some £12 trainers from Decathlon and here I am!

JalapenoLover · 06/06/2022 17:48

Supper16 · 06/06/2022 15:20

Hiya everyone, today I did the first run of C25K and it wasn't too bad! I am not totally unfit - I occasionally swim and do a spin class but not regularly, and I drink too much wine. I always said I had no interest in running other than for the occasional bus. But I've had a bit of a crappy time the past few years, through the pandemic and small child-rearing, and now some job stress, anyway recently a doctor signed me off two weeks and told me rather than going straight to medication I should dramatically increase the amount of excercise I am doing. So I bought some £12 trainers from Decathlon and here I am!

Fantastic! I find running makes me feel really good. Enjoy :)

biscuitcat · 06/06/2022 18:55

@Supper16 well done on getting started! I find I feel really fab after a run, it's lovely, I hope it works for you too!

@JalapenoLover well done! I finished week 4 today - I didn't fancy going out at all but made myself and ended up having a really good run. We're off on holiday tomorrow and I've packed my running bits - it's a whole new me!