Couch To 5K discussion thread (discussion of other programs welcome too!)

Halfway

Completed W5D3 today. Can't believe I just ran 20 minutes. Had to slow my pace a little but I got through it. Delighted with myself. Came home and had a few chocolates then but felt I deserved it:).

G-Money

I haven't posted on this thread in a while as I've completed the Couch to 5K programme a short while ago. However I've felt a little guilty that I haven't come back and checked up on it much or tried to help those who might be struggling with it. So I thought I'd just write up my own experience of the programme and hopefully, if you are finding it hard at times, this might just get you out of that slump.

When I started Couch to 5K, I'd been doing a lot of walking in the previous 4-5 weeks. So when it came to Week 1 of Couch to 5K, I found the 60 second jog's ok-ish. They were not super easy but I wasn't completely exhausted like I had expected I would be.

This soon changed though when I began Week 2. It consisted of 90 second jogs and 2 minutes walking if I remember correctly. Suddenly the 60 second jogs seemed easy compared to the 90 second jogs and this was a trend I noticed for several weeks after starting the programme - the previous week's workout which seemed so hard at the time, was now quite easy.

I got to week 4 which I think had 5 minute jogs and I have to admit, this was when I hit rock bottom with the programme. I was barely, barely, barely able to jog for 5 minutes and I'd get so upset and frustrated at the end of each 5 minute jog that I felt like giving up. As I'd be doing the recovery walks between the jogging I'd be thinking to myself "This is a waste of time, I'm never going to be able to jog for 20 minutes, or 30 minutes or whatever. It's impossible, I can't do it, I don't know how anyone else can either".

These were the types of thoughts that were running through my head at the time.

So with a heavy heart and even heavier legs, I completed Week 4 and I could fool myself no longer, I wasn't ready to move onto week 5. Until that point I hadn't repeated a week even though if I'm completely honest, I didn't always feel ready to move onto the next week's schedule. However this time I'd gone as far as I could go.

I was barely able to jog for 5 minutes, even after Day 3 of Week 4 and seeing week 5 consisted of 8 minute jogs, I knew I was simply not ready to do it. That wasn't me being negative, it was me being realistic. It was a bridge too far for me.

So I went back and began week 4 all over again. I felt a little disappointed in myself that I had to go back and repeat a week. I guess part of it was shame that I'd let myself get so unfit and overweight that I had to repeat a week rather than moving forward.

But something amazing happened then during week 4! I completed Day 1, it went ok. I then completed Day 2 and I don't know what happened but I just felt like I'd broken through some barrier that was holding me back. I think I might have jogged slightly slower or something, I'm not quite sure. But it's accurate to say that repeating week 4 saved me from packing the whole thing in.

After that repeat of Week 4 Day 2, I KNEW I could do the 8 minute jogs. I just knew it. So I waited and went out and began Week 5 a couple of days later. And I didn't look back after that.

Now, don't for a second think I'm some gifted athlete or I have some special ability to run, because I'm not and I don't. I run very, very slowly and not very gracefully. I'd be one of the slowest people around, but I can now do 7K non-stop. I could do a longer distance than 7K, although I would need to add in some energy drink or something as I can occasionally feel myself getting hungry when I run.

There will be bad times when you are running. Times when you're just not enjoying it. It will feel like a hard slog with little or no reward for it. During those times, I say just put your head down, try to think about something else and crank out the workout anyway.

The positive side is that you get to experience something I like to call the "Euphoria Workouts". This is when you start to run and something amazing happens. You start to feel good. And I mean really good. You feel like you have limitless energy and speed.

There are times when it happens to me and I almost feel a little emotional or something and I feel the wind washing over my face and I have this gentle voice in my head saying "Faster, faster, faster..." And I keep going faster. It truly is amazing and once you experience it, you will always want to recreate it. It's hard to forget about those workouts but it's easy not to think of them when you are going through the hard slog.

So if you are feeling depressed and demotivated and feel like giving up, just stick with it.

Usually when you hit rock bottom, that's when you bounce back up.


Hope I didn't sound too preacher-ish there or anything. I just wanted to give something back.

backspacer

w8d1 completed,planning to run the resolution run in galway new years day so am a bit behind schedule,will just have to hope i have enough in the tank to finish it off.

timeforachange

grandmaster wrote: »

I haven't posted on this thread in a while ....
Hope I didn't sound too preacher-ish there or anything. I just wanted to give something back.

First off thanks grandmaster for posting your story.... i found it so inspirational and its so great to hear from someone who started off in the same place that i started off but who has made it through the programme sucessfully... it shows me that i know i can get through it too

I completed W5D2 today... cannot believe I did it! I have never in my life got up St. Stephens day and went out running! I feel amazing now and I feel like I've gotten rid of the sloggish feeling I was left with after stuffing my face all yesterday!!
I feel great now, but my goodness it was tough! It could be the fact runnning in the snow is quite hard and it was quite slippy too so I was cautious of that aspect. But I also think the fact I ate so much crap yester was definitely holding me back! I only just barely managed to get through it and I really really don't know if I'll make it through day 3 (20 min run:eek::eek:).... Im gonna give it my absolute best but there seems to be such a big dif between 2 eight min runs with a five min break and a full on 20 min run!!!!!

timeforachange

Finished W5D3!!!!!!!!! Ok I have to admit I didn't quite do a 20 min run... instead i did 10 min and den took one min break to drink water cos i was soooo thirsty and then did another ten minutes! The last few minutes were more of a shuffle than a run lol was beat at the end!!

backspacer

timeforachange wrote: »

Finished W5D3!!!!!!!!! Ok I have to admit I didn't quite do a 20 min run... instead i did 10 min and den took one min break to drink water cos i was soooo thirsty and then did another ten minutes! The last few minutes were more of a shuffle than a run lol was beat at the end!!

Good on ya,most people would just say sod it and pack it in at the 10 minute mark but keep plodding along,the reall fun starts next week:) W8D2 completed here as well,nearly there:D

backspacer

woo hoo did the 5k resolution run in galway today and finished it in 27:14 so am happy out,still got week 9 to do yet.

timeforachange

backspacer wrote: »

woo hoo did the 5k resolution run in galway today and finished it in 27:14 so am happy out,still got week 9 to do yet.

Wow thats a great time well done!!


Completed Wk6D2 today!!

Halfway

Did W6D2 a couple of days ago and found it really though. I found every day until now very doable but just couldn't get into it the other night. Going to repeat it tomorrow and hopefully will find it easier. I did the 1st 10min run no bother but the 2nd one I found really hard. Had to keep stopping and I'd say I only ran 6 minutes in total. I think I had a lot of negative thoughts in my head but hopefully they are gone now and I will fly it tomorrow.

backspacer

Halfway wrote: »

Did W6D2 a couple of days ago and found it really though. I found every day until now very doable but just couldn't get into it the other night. Going to repeat it tomorrow and hopefully will find it easier. I did the 1st 10min run no bother but the 2nd one I found really hard. Had to keep stopping and I'd say I only ran 6 minutes in total. I think I had a lot of negative thoughts in my head but hopefully they are gone now and I will fly it tomorrow.

Never give up on it, i've had off days as well but the reward far outweighs the failures,just keep plugging away and you'll see that it gets easier over time.

Betsysquared

Keep up the good work Halfway, I also find that a positive attitude is half the battle, any doubts and I struggle.

So I have kind of stopped with the plan as I decided yesterday that i would just try to run 5K, so I did!

The time was terrible though, 33 mins indoors but I did have to walk for about a minute and my pace was all over the place.

It was also the first time I had run for well over a week and I had only got one run in each week since early December, I could tell that my fitness had declined!

So from now on, my aim is to get my time for 5K to sub 30.. I know I could do it at about 31min now if I just took my time a bit more at the start.

What I am very impressed at is the fact I RAN FOR 33 MINUTES ~(well nearly!) and that to me is a huge achievement, I have said it before and will say it again, this plan works

So everyone keep at it, one run at a time!

Happy new year, we are all runners now!!!

Betsysquared

backspacer wrote: »

woo hoo did the 5k resolution run in galway today and finished it in 27:14 so am happy out,still got week 9 to do yet.

Thats amazing Backspacer!!! Excellent time, you should be delighted!

backspacer

W9D1 completed last night, was the best training run i've done yet, was knackered when i got home but felt great, couldn't believe i kept going for 30 minutes!!

timeforachange

Finished Wk6 D3 !!!!!!!!!!!!
I cannot believe it but I actually just ran for 25 minutes with no breaks or nothing!!! I feel amazing! Not too tired or anything and I actually felt like I could have kept going if I had to! I feel like I can do anything now!!!!!

(I will admit I kept my pace very slow but I never worry about my pace as I want to get my time in first and then I will start trying to get my distance up within the time!

This programme is amazing! At the start I honestly had in the back of my mind that I would have given up by week six! I swear that thought did go through my mind so much and I just thought the programme would be a great way to get me into doing bursts of running intervals with walking! I never thought I would be able to run 25 minutes!!!

McNuggy10

Anyone here just about to start!?
I'm starting first week day one tomorrow! Mad scared! I'm not fit at ALL an quite a bit over weight !
Anyone any experience of starting when their overweight a good bit and what was it like?
Thaaaaanks guys!

rainbow kirby

McNuggy10 wrote: »

Anyone any experience of starting when their overweight a good bit and what was it like?
Thaaaaanks guys!

I started Couch to 5k in the summer of 2008 when I was just under 15 stone (I'm 5'6" and was a size 18-20 then). I had a very low level of fitness after spending most of the previous two years working long hours and playing too much World of Warcraft. Got hooked, finished Couch to 5k and ran my first 5k (Rathfarnham 5k, net downhill course ) in just over 30 minutes, then entered a 10k (Aware 10k) a few months later, and it all spiralled from there. These days I'm a size 12, 10 stone plus a little Christmas ballast, and I'm training for my third and fourth marathons.

Tips if you're overweight:
- Make sure you're in the right shoes. This is doubly important because they have to carry more weight - go to a running shop and get fitted. Also, these can change over time, the shoes I wear now I couldn't have considered 2-3 years ago.
- (assuming you're female) Sports bra. Get a good one (Shock Absorber etc, there's a useful thread on A/R/T > Gear & Equipment at the mo), the difference is night and day.
- Don't worry about what anyone else around you thinks, the likelihood is half of them couldn't run for a bus.
- Yes, it's hard work at first, but yes, it's incredibly rewarding. Also, don't be afraid to repeat weeks if it's just too much of a step-up between weeks.
- Drink lots of water - sometimes when you think you're hungry you're actually just thirsty, and most runners (myself included) do drink a lot of water.
- Pick a race and use it as a goal - the date marked on the calendar is a huge motivator.

G-Money

McNuggy10 wrote: »

Anyone here just about to start!?
I'm starting first week day one tomorrow! Mad scared! I'm not fit at ALL an quite a bit over weight !
Anyone any experience of starting when their overweight a good bit and what was it like?
Thaaaaanks guys!

I was about 17.5 stone when I started, I'm 5ft 10 and male. Like RBK said above, make sure you go to a specialist running shop and get some proper running shoes. Don't go to your local sports shop which are staffed by pimply teenagers or ar**hole staff who are more interested in flirting with each other and ignoring customers than they are in helping you.

I had done quite a bit of walking in the preceding few weeks before I started Couch to 5K so that eased me into Week 1 somewhat I believe, although the 60 second jogs were still not particularly easy.

If you find a particular week is too difficult, try to not get disheartened and instead just repeat the week you are having trouble with, rather than moving onto the next week's workout. That's what I've done and I think almost everyone else on this thread has done it at some point too.

Although the programme is based over a 9 week period, even the creators of it say to just go at your own pace and repeat weeks as many times as you need to.

I've been d*****ing around a bit with my diet and not eating properly so as I result I've only lost about 18 lbs over the past 6 months. If you eat healthily, you will find the weight coming off which will only help your running.

Good luck!

backspacer

McNuggy10 wrote: »

Anyone here just about to start!?
I'm starting first week day one tomorrow! Mad scared! I'm not fit at ALL an quite a bit over weight !
Anyone any experience of starting when their overweight a good bit and what was it like?
Thaaaaanks guys!

Like above the main thing would be to get proper shoes for yourselves. You can get gait analysis done in some sport and shoe stores and will go a long way to help your running.

As for the running, just run at a pace that you can still talk comfortably, speed is something you develop over time, just getting into the habit of jogging first is the main thing. Good luck with it, take it from me its a great feeling when you reach the end.

G-Money

Yep, get Gait analysis done. As far as I know, most professional running shops do it for free, although they will most likely offer you a choice of several types of runners after doing the analysis. I went to Amphibian King in Bray to get mine done. Although I think there are a few places in Dublin city centre and I think Elverys in Dundrum do it also?

I recently bought a 2nd pair of the same runners as I got from Amphibian King - Asics GT 2150's but I got them online and saved myself €30 in the process. To be honest, once you have what are the correct runners, you can just buy future pairs of the same type online and save yourself some money. Although I guess it's possible that eventually you may have to get a different type at some point.

Also gait analysis might sound scary to the uninitiated but it's really not. They just check your feet and look at the arches and watch how your foot lands when you walk and run. As I always say, the most painful part of gait analysis is having to watch the video of yourself running

timeforachange

Completed Week 7 Day 1 today!! I feel so great with how Im doing! Im keeping my pace quite slow but I know speed will come in the end!

i-digress

I completed Week 1 Day 2 today. I had to stop before the last two minutes on day 1, so I was mega chuffed with myself for managing to complete the whole session. I used to run cross country, before illness and comfort eating took over. I'd actually forgotten what a buzz you get from running.

Thanks Rainbow Kirby, your post actually spurred me to get out tonight. I'm 5'6 and currently 14 and a half stone, so it was really motivating to see where you are now. It doesn't seem quite so impossible.

timeforachange

i-digress wrote: »

I completed Week 1 Day 2 today. I had to stop before the last two minutes on day 1, so I was mega chuffed with myself for managing to complete the whole session. I used to run cross country, before illness and comfort eating took over. I'd actually forgotten what a buzz you get from running.

Thanks Rainbow Kirby, your post actually spurred me to get out tonight. I'm 5'6 and currently 14 and a half stone, so it was really motivating to see where you are now. It doesn't seem quite so impossible.

I started around November and I had such a low fitness level but i loved how every day I could see it improving bit by bit. I would start off on day one of a certain week finding it tough, but the next day it would be slightly better! I am still finding myself improving every day!
Keep it up and you'll see such great results in no time

mvron

Hi guys,

Spent a lot of this evening reading this thread. Would love to do this and am unfit & overweight but willing to give it a try (once I get my MP3 player fixed). I have a few questions if anyone could help me:

Running gear - don't own anything fitness related, will definitely pop into Elvery's to get good shoes but what clobber should I buy to start running in (without looking hideous)?

Where do you guys run? I'm about a 20 minute walk to the park but am afraid if I try to walk there & back around this programme I won't actually be able for it or I'll feel so wrecked that I'll be put off. I could run on the fairly narrow pavements here - does anyone do this?

How would I plan an appropriate route? I don't want to be too far from returning home when I finish on a given day.

Apologies if these are really stupid questions but have never done anything fitness-related before!

Thanks in advance.

rainbow kirby

mvron wrote: »

Running gear - don't own anything fitness related, will definitely pop into Elvery's to get good shoes but what clobber should I buy to start running in (without looking hideous)?

At this time of year for me - either a jacket and/or a technical top (short sleeved under a jacket, long sleeved if worn alone) and either tights or capris. You may feel more comfortable in looser tracksuit bottoms or even yoga pants, but that's a personal choice. If you're female, you'll need a good sports bra. Grab a cheap Penneys or Dunnes hat and gloves too, when it's as cold as tonight (-2 when I went for my run) you'll need something for your hands and you lose a lot of heat through the top of your head too. Elverys should have some running gear in the sale so have a look.

mvron wrote: »

Where do you guys run?

Paths around my area and a local park (for longer runs, I live 4km from the park) when I'm running relatively close to home.

mvron wrote: »

How would I plan an appropriate route? I don't want to be too far from returning home when I finish on a given day.

Try MapMyRun or Gmap Pedometer.


Also, don't be afraid to check out the Athletics/Running/Triathlon forum, we don't bite

mvron

Thank you so much rainbow for all that valuable info. I'll let you guys know when I've done W1D1.

Thanks again.

timeforachange

mvron wrote: »

Hi guys,

Spent a lot of this evening reading this thread. Would love to do this and am unfit & overweight but willing to give it a try (once I get my MP3 player fixed). I have a few questions if anyone could help me:

Running gear - don't own anything fitness related, will definitely pop into Elvery's to get good shoes but what clobber should I buy to start running in (without looking hideous)?

Where do you guys run? I'm about a 20 minute walk to the park but am afraid if I try to walk there & back around this programme I won't actually be able for it or I'll feel so wrecked that I'll be put off. I could run on the fairly narrow pavements here - does anyone do this?

How would I plan an appropriate route? I don't want to be too far from returning home when I finish on a given day.

Apologies if these are really stupid questions but have never done anything fitness-related before!

Thanks in advance.

I agree with everything RBK has already said. Definitely sports bra is a must if your a female!
I just wear a t-shirt and zipped up jacket with a light pair of tracksuit bottoms. I am starting to feel as though I am getting serious about the running now though so Im thinking of investing in some proper gear soon. I always run on grass too by the way because it is easier on the joints! I haven't actually tried on a hard surface yet so maybe it doesn't make that much difference?!

Stench Blossoms

Did week 2 day 2 last night.

First 10 minutes were awful but once I got passed that it was fine.

i-digress

Can anyone recommend a better podcast than the podrunner one? The music is driving me slightly crazy.

timeforachange

i-digress wrote: »

Can anyone recommend a better podcast than the podrunner one? The music is driving me slightly crazy.

have you tried the one where you add your own music? I couldnt work with the podcasts with prerecorded music because that would drive me mad!

I don't really know anything about adding your own music though because I got my boyfriend to do it. He uses garageband on his mac computer and its really easy to use but I don't know of any other way of doing it although somebody here did mention other ones to use before.

backspacer

i-digress wrote: »

Can anyone recommend a better podcast than the podrunner one? The music is driving me slightly crazy.

http://www.ullreys.com/robert/Podcasts/page4/page4.html

This is what i've used to date, its so so but definitely gets the job done i have to say.