Starting C25K

[Sleeepdeprived]

I’ve attempted C25K before and never actually completed it so trying again. Hopefully by starting this thread it’ll give me some accountability!

I’ve bought some new trainers and just completed week 1 day 1. Anyone else thinking of starting C25K or have recently started?

How's it going @Sleeepdeprived ? Are the legs feeling better?

Much better thanks @Globules. I took about 5-6 days off to recover and felt much better. I think I’ve been pushing myself too hard tbh, I really struggle to slow down.

I’m on week 5 now, did run 1 yesterday so have the dreaded 20 min run coming up soon 😬

Keeping it slow in order to avoid injury is the key.
Your bones/tendons/joints need time to adapt to the sudden heavy impacts they are now experiencing.
It clicked for me when I heard a coach on a running podcast describe how everyone can run slower - try jogging on the spot slowly, then let your body start to creep forward. It doesn’t matter about pace at this stage, your body needs to adapt - and it will!

That’s a good way of thinking about it @Earbuddy. I’ve got 2x8 min runs coming up so going to have to slow it down to get through them

Joining this thread as I’ve decided to start this on Monday. I’ve become really unfit lately due to general life stress and want to lose around a stone. Hoping this will sort me out. I thought about using the payable app as it syncs with Apple Watch and looks motivating. Does anyone else use this? Any tips gratefully received!

Just come on to say its great and does work. I've on week 8 day 2. - it's actually taken me 11 weeks as I had a week off for holiday then took a week to get my arse back into gear and repeated week 5 or 6 (whichever one is a big jump in run times!) but I can now run 28 minutes continuously which I never thought I'd manage a few months ago. Absolutely agree with the SLOW DOWN message plus don't ever be tempted to skip the walks and have a good stretch at the end. I've just started yoga once a week as I feel fitter but still pathetically weak so hoping this helps with general strength and injury prevention.

Keep it up you WILL get there

I’m going to try and start couch to 5k.

I’ve been out running a mile a day for the last two weeks. I thought by this stage I would be finding it slightly easier but I’m not. I’m still running an 11minute mile which I understand to be slow?

Good luck with your C25K @QueenAstrid and @Areyoufeelingokay. How are you getting on?

Ive just failed week 5 run 3 - the one where you seem to run 20 mins straight from nowhere! I knew I’d fail - it just seems like so much of a leap. I got to 17.5 mins and my body just ground to a sudden stop - I absolutely couldn’t run anymore. Anyone else experienced this?? I’m going to give it another go in a couple of days but feeling disheartened. This is usually the week that makes me quit on my previous attempts

Oi @Sleeepdeprived Don't you dare look at it as a fail. You ran for 17.5mins. Could you have done that 6 weeks ago? No you couldn't. You're winning at this. There are some days where I get to 2k and think "I'm done now", so I stop. And then I get up a few days after and think "I'm going to do 5k today"

For me, having a head that says "I can flipping well do this" is about 90% of the battle. When i start a run thinking I'm not going to be able to do this, I normally can't. If I start a run thinking "you can do this, and you're going to" then I normally finish what I set out to do.

If this is the week that has foxed you before, don't let it get you this time. You know you can do it, you really can. I find what helps me keep going is breaking into small steps in my head "go on Globules, you can run just until the end of this song" when the song ends "go on a bit more...run to that lamppost... Then you can stop if you're still feeling you want to" That sort of thinking gets me just a bit further and a bit further.

You did so well to get to 17.5mins. You can do that again, I know you can. And when you get there, you can probably run just another 30seconds...not long at all. And when you've done that, it's only half a song to go. Not that much at all.

Looking forward to seeing your next post 😉 You've got this.

If you can run for 17.5 mins you can absolutely run for 20. No question about it.
17.5 mins is amazing. 20 mins is but a fraction more and you are able for it.
Slow down, even if you think you are going slowly slow down a little more.
The first 5-10 minutes will be the hardest, your body needs that time to get the blood pumping with oxygen to your muscles- and it’s not fun. Once you get over that hurdle -slowly- you should find your stride a little. But if you are going too fast at the beginning it will just continue to hurt and you will be plagued with self doubt.
Do you have a watch or something with your pace? If you have - have a look and next time dial it back a little. Otherwise just try to slow down and pay attention to how you are feeling. Breathe through your nose, for the in breaths at least to slow your heart rate and get things under control. Slow down to almost jogging on the spot to recover if you need to. You have definitely got this. Take a day or two to recover and give it another shot.

I’ve done this, I got to 30 mins, then have continued to a 20 min run 3 times a week (as I do other exercise) I’ve been doing it for months and really increasing my speed and it’s massively improved my fitness (even tho I don’t do 30 every time, I could if I wanted)

but - definitely invest in good shoes! I didn’t and I ended up with plantar fasciitis which I’m only just getting better from - have had to buy really good shoes and insoles and it’s been a load of pain and hassle, I just bought the cheapest pair of on sale trainers when I started as I didn’t really think I would see it through - silly mistake!

another tip is, don’t get daunted by the first 20 min week - it might take a couple of attempts but everyone gets there! Just go slow and keep going!

good luck!

Thank you @Globules and @Earbuddy! I redid the run and managed 20 minutes but the last 5 mins were so painful - i got a really bad stitch and ended up running so slowly I was barely moving while clutching my side. By the end of the 20 mins I wasn’t even out of breath because I was moving so slowly so felt like I cheated. But I did keep on moving. I think I’ll retry this run again and try not to get a stitch 🤞🤞 thanks so much for your comments. I reread them before I went out and they definitely helped me push past until the end!

@Gpnever funny you should say that about shoes - I also went for the most reduced pair I could find. I’ve got Adidas supernovas. No idea if they’re any good. I don’t think they’re great but I think they’re ok for now

Delighted you did it - even if it was painful.. some days are like that. I got hooked on the constant improvement factor for a while, especially with the shorter intervals, and was then humbled when they were consistently longer. I’m now trying to focus on the long game - which is to be able to run for an hour (I’m at 45 mins now). - I just keep reminding myself I’m amazing to be doing this at all when I think back to just before I decided to try c25k! I’m sorry I didn’t see your post earlier but I hope you have ‘enjoyed’ your next runs.

How is it going @Sleeepdeprived ?

I thought of you on Friday. I really wanted to stop, but did the "just get to that lamppost, get to the end of the song" and I completed my run.