Want to run again but not couch to 5k!

[peanutpuffs]

In my time I have run a few half marathons and great north runs, this was 10-15 years ago.
I have never been able to make any other exercise “stick” other than having a PT at a gym but have moved and now no local gym and no money to get a PT! Also working full time and having a toddler means I need to fit exercise in when I can.
I love the thought of clearing my head whilst running, we have a nice flat cycle path locally.
I did couch to 5k in lockdown and got so frustrated with it being so slow, I hated the walking and how long it took to feel like you made progress. I can run a slow mile without stopping but my fitness isn’t great. I think I’d like to end up by Christmas running 10k.

Are there any apps or plans I can use to avoid C25K and get into a good routine? Or a schedule to stick to in terms of distances?

I don't know about apps and plans but when I took up running I didn't do couch to 5k.

I ran (shuffled) as far as I could at a Race for Life 5k and then run-walked the rest. I'd not run up until then. I then went out three times a week and did two 10 minute runs and one where I added on 5 minutes each week until I got to an hour, and the 10 minute runs became 20 minute runs. I then ran a 10k and following that joined a club. I did the RFL 5k in the June and the 10k was in October so you could definitely be running a 10k by December!

Would that work for you? You just run as slowly as you need to, to carry on running for the allotted time and there's no problem with walking short stretches.

Another option might be lamp-post - run say 3 lamp-posts and walk for 1 and gradually build up over time until you can run for 10, or 20, or a whole street etc. Instead of doing it by time?

Do you have a parkrun near you? I wasn't much of a runner and started here. The first few times I had to walk the harder parts but now I can run it all and try to improve my speed very slightly each time.

There's something about everyone having the same goal that motivates me. I'll never make the 20 minutes crew times though!

I also try and go out on another occasion and run the same route.

You could always make your own route if no parkrun close by and do similar. Just extend it very slightly when you feel you can.

Have a look at 'Zombies, run!' I like it but it's not for everyone.

Ooh great idea @parkrun500club I am so focused on “doing a mile” that I should really look at increments and feasibility of running for longer to see progress.
@BournemouthCalling we do have one a few miles down the road - I have gone past it on the bus before and thought I’d not fit in, that I wasn’t good enough. But maybe I am being too harsh on myself and I have to start somewhere…

I used C25K when I started running many years ago and found it good. It was never the same using it to get back into running after a long hiatus though - I too found the speed of progress frustrating.

Can you not just run what works for you now (e.g. aim for a set distance or duration 2 miles/20 mins or whatever you're currently at) and aim to add a few mins each time? If you're running 2-3 times a week and adding 2-5 mins each run, you can progressively get your distance back up again. That's worked for me after a long break.

I'm very new to running. I started in June. I didn't have a program. There's a 2.5 circular walk near our house. I started running along that. I'd run for as long as I could and then walked the rest of the way. First couple of runs I could only manage 12 mins of running.

Gradually I kept running further and further and soon I was adding a couple of laps round the park to make the circuit 5k.

Might not be the same for you, but for me I like to keep it really simple, to listen to my body and not have any other voices in my head to have to deal with. Good luck with starting again.

I have done Couch to 5 k a few times, usually to get back to running after a break for injury/illness. You don't have to start at week 1 and you don't have to do all the workouts. I started at week 3 or 5 and did one or two workouts from each week so was running (very slowly) for 20 mins before long. A really recommend going to parkrun, if you're not sure it's for you, go and watch one week or go and walk it just to soak up the atmosphere and you'll realise there are loads of people like you there. Is there a running club near you? Joining a social club with groups for slow runners is what made it stick for me.

Parkrun is for everyone! You could just walk it and nobody cares. Sometimes I take my 6 year old and we walk/ run/ walk - takes us about 45 minutes. Sometimes I go with a better friend who pushes me to do just over 30 minutes. Never got sub-30, don't think I will now at 45!

Often I just go by myself. Can't say I enjoy it particularly whilst I'm doing it but afterwards it's a great sense of accomplishment!

I started running again last year. I just did 2k, running & walking if I needed to. I increased the distance gradually to 5k then did parkrun, again walking if I needed to. Over time, I needed to walk less until I could run it all.

I've done the Runkeeper 5 to 10K which was a good pace and not patronising. I had to do a few workouts twice

Try Run to Race 5k which is an 8 week programme for anyone who is already able to run 2-3km without stopping or for 25mins.

I’m on week 6 now and running 3x week with runs ranging from 3-6km at this stage depending on the day of the programme with a couple of short strength training sessions 2x week as well

I concur that parkrun is extremely motivating.

The Runna app is excellent and makes the training very easy, I've enjoyed it a lot.

And perhaps find a race to sign up to? A goal makes all the difference. Enjoy!

I am a sporadic runner. When I want ti get back into running, and have good Baruch fitness, I start C2 5K at week 5, which means you only have 2 weeks before you're on a 20 min run. I find once I can run 20 mins, I can just keep going.

Do you specifically want an app? Because if you google '16 week beginners 10k running plan' you'll find loads of free online. Runners world do them, but also all the big running events, like the Great Run series. 16 weeks should have you running a 10k by Christmas.

If you want one with less run walking then an intermediate plan will start with assuming you can run 2-3 miles but will be probably only last 12 weeks.

Some examples: https://bloodcancer.org.uk/get-involved/fundraising-events-and-challenges/training-zone/10km-training-plans-and-tips/

Another vote here for zombies run, it's fun!

The Runna app is very good...you can put in your goal and it will work out a plan for you.

And also the peloton app does outdoor runs... so you can either join a live one or replay an old one

Interval training

Agree with using the Runna app. What I like about it is that it's not following a 'sub 1 hour 10k' plan for example, you put in the distance you want to train for, a current time, how many times a week and various other things around intensity/time commitment and it figures out a plan for you. Also has running for general fitness, post injury and various others.