Couch to 5k

[FunMum2019]

Started this again today (have completed it a few times over the years!). Anyone else beginning it so we can cheer each other on?

I’ve been going since September last year and I completely gave up on the app last week and just started running for as long as I felt able to run (3-5 mins) then walk for 30-60 seconds then run again. I was struggling for some reason with the entire thing and can’t ever seem to progress past running for more than 5 mins at a time and this was getting me down as I wasn’t able to move up to the next stage.

I did one 5k run which took me 45 mins as I got hungry and got the shakes, and struggled then I did another 5k when I wasn’t hungry which took me 39 mins! I never thought I could do this. I am using my heart rate to indicate when to start running again around 130bpm so I think I am probably just interval training now. I am not sure I have the lung capacity to do a 5k without stopping or slowing, and it could be my natural running pace is just too fast and I need to slow down so I will try going a lot slower next time and see if I can walk less but I think I have got further without the C25K pressures on me of the timings!

Better, or rather improving thank you!

The tendon near ankle getting a bit funny though

Run 3 of week 5 done. Not going to lie, I did find it a little hard, but then its not meant to be easy! Had the wind blowing against me again majority of the way.

@Riverz I had a similar problem. Slowing down really helps!
@ILoveCatsAndKittens Yay, well done! 👏💐I just did it over here. We still have snow, so it is lovely.

I definitely prefer the shorter runs with breaks though, it feels more like an achievement when I'm checking things off a list. Weeks 7+ are all long runs, I feel like you don't really need an app for that. Week 6 looks good though!

I started in Jan with a local running club, Im 60, arthritic in knees and hips, severe asthma but i'm up to the end of week 4. Week 5 tonight but it's a big step up from running 5 mins to 8, I honestly don't think I can make that jump.

I'm pretty slow and my lung capacity will always hamper my progress but it has definitely improved since I started, as has my overall fitness. Im really enjoying it but can't see me managing a 5k without stopping in the middle.

Managed to squeeze in week 6 run 1 this morning, didn't feel top bad!

Week 6 run 2 completed.
Tomorrow is a 25 minute run, not too sure how I'm feeling about that

Just finished Week 6, Day 2.

On Saturday, when I did Week 6, Day 1 (5,8,5), I ran in the morning and felt quite shaky after the 8 minute run. Even though I had breakfast? I managed to finish the workout but it scared me a little bit. But now I'm back to afternoon runs and it's fine.

I am REALLY slow though. I counted steps today and including warm-up and cool-down the workout was only 4.5k steps for me, so I think maybe around 3.6k metres? That's pretty far off 5k...

I'm doing 25 min runs now and covering 2.7km max so it's going to take me about 50 mins to run 5k when I get there! I guess the more I do the faster I'll get, but when I finish C25K I may have to choose between running 30 mins and running 5k on some days depending on how much time I have!

Well done to you both @SoftIce @BetterOffNow
The main thing is that you're both doing it, I wouldn't worry about distance.

I've had a phone call from the GP, blood results show that my cholesterol has come down! I am so happy that me running has actually made a difference! I think because I can't physically see anything happening to my body then i've been a bit negative and not enjoying the runs, but I feel much better knowing that it is working. I just need to keep thinking that whilst im running, it'll give me a boost!

That's brilliant! Medical proof that you're doing something which is making you healthier has to be the biggest win

That's so good, well done @ILoveCatsAndKittens

Feeling a bit mis as just did week six run three for the fourth time and had to walk three times. I haven't run for a week but previously had managed it two out of the three times I did it although absolutely exhausted at the end. I have a chronic joint condition, take immunosuppressants, have osteoarthritis, am waiting for a new knee and had some of my lung removed a few years back. Logically I know these are all good reasons that I may never get beyond this particular run and why I will never again be able to run 10K like I did in my forties. Illogically it makes me feel a bit rubbish to be honest and takes away the enjoyment I felt in the first few weeks just finding out that I could still run (shuffle) despite everything.

@CandidOP @HayceeDeeCee
What really helped me was slowing down significantly. When I started C25K, I thought I was running slowly but I was out of breath at the 5 minute mark at the latest. I continued anyway (with small walking breaks for long runs) but eventually I admitted defeat, went back to week 4 and really slowed down. Now I'm running at a snail's pace (just above walking pace) but I don't get out of breath and I can run for 20 minutes without breaks. So my advice would be: even if you think you are running slowly now, try to slow down even more and keep that pace steady. (I used to start slowly but would speed up involuntarily. Now that I pay more attention and manage to keep a steady, slow pace, everything is much easier.)

Run 3 of week 6 completed yesterday, 25 minute run. Went ok although I wouldn't really call it a run, I was more fast walking by the end! 🙈

I have an injury though! So annoyed, crouched down to get veg out of the fridge and ive twisted my knee. Its so swolen and sore. Hoping its ok by tomorrow ready for my next run. Although i am in work on my feet all day today so can't rest it.

That's really bad luck @ILoveCatsAndKittens 💐, I hope your knee is better tomorrow, but if it is swollen it doesn't sound good. Maybe sit tomorrow out and back on Monday? That should hopefully be enough.

Week 6 done for me too! "Fun" it wasn't but it was OK. I think I can do week 7 (it's just three minutes more) but it will be a bit tedious.😬

W4R3 done. I'm going to try to do the next run at Parkrun on Saturday.
Valentine's Day run at Valentine's Park!

Well done!!

I think the weeks are flying by, how have you been finding it @SoftIce ? I cant believe I can now just about run none stop for 25 minutes.

Oh this sounds lovely!! Good luck with park run!

@ILoveCatsAndKittens Yep, same. Also, I'm really looking forward to runs, which I would never have expected as a pretty unfit person - I thought it would feel more like a chore, but it doesn't. I also feel really good afterwards. Both is really odd because during runs I don't feel good!

I've just checked and we dont move up to 28 minutes until week 8.
Week 7 is the same as the final run of week 6, 25 minutes. Still daunting!

Thats exactly how I feel! I really look forward to a run but whilst I'm doing it I hate it!

Week 7 run 1 completed. I carried on running to 5k, completed in just over 31 minutes. I did a new route and messed up though as part of it was uphill and steps......it was a killer! I need to find a longer route thats flat.

I used to do 5k in around 26 minutes but that was years ago.

Kudos @ILoveCatsAndKittens , I did W7D1 today and it was awful. I managed but definitely could not have continued on for another round. (On my app, W6D3 was 22 minutes, so three minutes less than today, that was marginally less awful.)

BTW, how do you measure your route? I have an old Garmin watch which shows me steps and km, but currently it shows me more metres than steps, so I don't trust it. 😄

@SoftIce I have a Garmin watch so set that to run at start of c25k and stop it once its finished.
Last two though ive not included the five minute warm up and warm down, so just started it when ive actually begun running and stopped it when ive stopped. That gives an accurate figure for how far ive run then.

I didn't run this morning as I did one yesterday. Usually I'm busy Fridays but I could have done one this morning and actually miss doing it.....even though I hate it whilst I'm running! Change of plans tomorrow morning means I can now do a run first thing which I'm looking forward to.

Week 7 run 2. Carried on running til I reached 5k. Ran through the 5 min warm down and managed 5k in 35 minutes!!!

This is not a braggy post - sharing because 6 weeks ago, I could not run! This programme works!!!

This is also following the worst run of the entire programme on Thursday, where I wanted to stop so much and felt like crying but kept going. Slowest I’ve ever done it in and my legs felt like lead. If you have a bad run, don’t give up! Praise yourself for doing it and move on to the next!!!