Couch to 5k: whether you're picking up the pace or just starting the race

[QueenRunningGeekMum]

Through rain and snow and skies of grey
We will keep running the C25K
Though lack of sleep and time do test us
We wil not let excuses best us
For 2012 will be the year
For weight loss, fitness and good cheer
Nine weeks of running isn't that long
So come on ladies, get those running shoes on!

Welcome to all runners, joggers, speed walkers and waddlers! All levels of fitness are welcome here on the Couch to 5k support thread. For more information see the NHS website

Link to the old thread

Thanks for all the motivation ladies - I really would be lost without this thread! To all those who are struggling or in the early weeks - keep going. I never imagined even this morning that I'd manage 20 mins of unbroken running!
My friend is a real pro runner & she always says that she has good & bad runs, but always keeps going. She started running about a year ago & could barely manage runs of 1 minute. She's just finished her third 10k - in 52 mins - and still runs 3 times a week.

Great to hear good stories about week 5 run3 -20 minute run. I have been doing W5r1 for a few weeks now and this morning I finally did w5r2 - 2 sets of 8 minutes running.

I'm struggling to get my head round the fact that my next run should be for 20 minutes unbroken running. My DH (runner) says that it's not uncommon to find that your body is able to do it before your mind will let you, so maybe I can do it. I'm taking encouragement from Dolly and tips from Milewalker and others to take it really slowly at first - probably on Thursday

Hi, does anyone run on treadmill? What pace do you do and how long does it take you to run the 5k? Thanks!

Well done littledolly. And notsohot - I think we literally all felt something similar to that; I was amazed I could do it - give it a go. You'll never know otherwise.

Still not really loving running to be absolutely honest but making myself do minimum 2x a week plus a swim. Am feeling very lucky to have found a friend who's keen to run with me once a week and that one is so much nicer than the ones I do alone.

verystressed I was gpoing to ask the same thing.I run on the treadmill and run at around 6 but i am new (wekk 1) and have short legs.I seem to run at the same pace/rythym as all the other proper runners.My friend is a fitness instructor and she said run at your own pace.

I run at the gym too and run at 7.5k or 8 if I'm feeling brave. It takes me so far 30 mins to run just over 3.5k, so I imagine that it will be 40 mins min to run 5 k! ledkr is that KPH or MPH?

help. have been having pains in my right shin recently and pulled up tonight after 11 minutes and had to limp home. Leg starts feelng heavy and "draggy" then pain in shin spreads to calf and up to hip/buttock.
Race is in less than two weeks - what should I do?
Am up to about week 6 on C25K and can do between 20-30 minutes.

dement You can self refer to physio now,do that. Sounds a bit like scyatica.

funny Im not sure will look tomorrow.

Hi runners :) great to see so many still going. to the new graduates, well done

Sorry for not posting for ages but feel like I have been the voice of doom since graduating, bad run after bad run, HOWEVER I am sticking with it since I'm running a 5k in 3 weeks time.

It is the 15 minute mark that I struggle to get past. I was out yesterday and picked a hilly route since the 5k is very hilly I stll had to walk to catch my breath at 15mins and once more to cross a busy road, but still I managed to do a full 5k in 34 minutes, my PB.

Keep up the good work everyone. If you are worried about the longer runs, just start of really slow and speed up later if you have the energy. Also make sure your own music doesn't make you go too fast, I couldn't keep up the pace

You shouldn't let that stop you posting ManyMomentsOfMadness I don't . I have been a bit doom and gloom the last few weeks! I had a good run tonight but it was getting dark so I stopped at 27 mins but felt it had gone well. I get a bit further than you, it's usually the 20 min mark I feel I will die if I don't stop but find it really disheartening it's not getting easier. That's a good time though, I've done 5.25K in 36 mins which must be similar but not for a couple of weeks. Soooo want to do a park run but I'm too chicken :(

Ok i finished week one today,i even ran for an extra minute at the end just to see if i could.
I will be embarking on week 2 from Friday I guess,cant believ im actually doing this now after years of being scared to run.

hi all, I've worked myself back up to 20mins run. really slow though. I average about 4mph/6.4kph, .

well done ledkr starting is the hardest part. I had it downloaded for over a year before I actually started!
keep posting here, it really helps to keep checking in.

I've read some online articles from runners world I think, with lots of motivation advice, and tips for varying runs to get them to fit into daily routines/lifestyle. wish I'd made note, could have linked.
but maybe worth a google if anyone needs extra tips.
__

cinnamon- that is a great time! nothing to be shy about, at all!!
I ran for 40 mins once, and didn't quite get to 5k!! hahaha!

Well done for getting back into it nomorecake. I'm sitting here feeling doubly guilty as some stressful family news tipped me back into old chocolate/biscuits eating habits last night so I had a cracking headache when I woke up this morning, which have been using as an excuse for eating more crap all day today. And I haven't been for a run and now it's raining. Backsliding is so damn easy.

What is week 2 like then ladies,did it feel much harder?
My hips are aching a bit now. I hope its not going to cause that.

I am looking forwqrd to beig able to run with some decent music on as motivation,I am soooo bored of the "musac" on the podcast.

I am really not getting back into it. Did 3 runs last week after a 3 week break, then have avoided 3 in a row!!

rusum me too!! Always been a bad c25ker last went out 10 days ago. But intention is there. Intend to run Fri. Thing is now we know we can so keep those spirits up

nomorecake please find the link motivation is my problem. Have started logging calories on myfitness dibdob in an attempt to shift some weight. Happily my cycle to work seems to have earned me 2 glasses of wine.....

Hope you didn't let the rain stop you dotty2 after all the weather we've run in :). It would have burnt some of the junk food!

Come on rusmum and yehudiwho, you can get back to it!!! I've only done two runs a week the last two weeks but determined this week will be different. Add me if you like on mfp I am the same name as here been on it since a few weeks after starting c25k.

Didn't manage to fit one in and won't have time today as DH is away (the family emergency) and too much to do while DDs are at school. At the weekend maybe. Sigh. It's been a bad week.

COME ON GIRLS!!! we can do this!! we are RUNNERS!!
don't worry, we all have bad days, bad weeks, bad runs.
we are not perfect, we have busy lives, work, family etc.
lets not beat ourselves up!!

those on c25k you have your plan.
those of us postplan, lets commit to 3 times a week, even its only a minimum 15 min run on busy/tired days?
if thats not enough, how about signing up to a race? park run? running group? or bridge to 10k plan?
lets not forget, we also have good days and great runs!

i can not and will not go back to being that unfit woman i was 5 months ago, out of breath at the top of the stairs, oh boy!

yeuhudiwho sorry, must have been looking at it on stumbleupon, but how about you try something here

Ahem. Week 4 run 11! 11!!! This is a bit nuts. I managed 3 min, 5 min, the 90 seconds then had to stop. (I have had lots of long breaks with poorly children and lurgies myself). Will I ever reach week 5?

ooh nomorecake you are like a cross Laura - but I like it

ok I pledge to do at least one 30 minutes run + 2 others of at least 15 minutes each (more if possible) every week.

and (apart from today when I stuffed my face and have -50 calories left and havent even had my dinner ) that I will lose 1/2 a stone at least by the start of the school summer holiday

oh and will start tomorrow promise

Ok nomorecake I pledge to run 3 times a week for a minimum of 20mins but aiming for the full 30 and won't feel a failure if I only have time for 15, how about that? Went today and did 25, think I was worn out as its so mild and muggy, not sure the world is ready for me to wear shorts though! Need to somehow see my 4st lighter self as it actually is not what I think it is

That's a modest goal yehudiwho, there are 10 weeks until summer hols you'll have no problem with that!!