Couch to 5k thread

RayCun

You're going to have a two day gap at some point - either Wednesday - Saturday or Friday - Monday, just pick when that gap is going to be.

Colibri

RayCun wrote: »

You're going to have a two day gap at some point - either Wednesday - Saturday or Friday - Monday, just pick when that gap is going to be.

Thanks



Out of curiosity, what days do you do?

RayCun

Er, jaysus, that was a year and a half ago...

I did Monday/Wednesday/Friday in the early weeks, because I was going to a gym near work. Around halfway through the programme I went on holiday to Spain, so I was still running every second day, but I don't know which days. And then towards the end of the programme I was running once a week outside, so it must have been Mon/Wed/Sat, or something like that. I stopped running in the gym completely around the time I finished the programme, and Saturday running became a permanent fixture because it was easier to fit the run in then...

Hennybug

Colibri i'd take the extra day in between. I made that mistake doing the Monday, Wednesday, Friday with Bootcamp on Tuesdays and Thursdays and while it was grand for the first 4/5 weeks i totally hit a wall on week 7! I took a break this week and found it much better, obviously the body needs time to recover

Week 7 Day 3 done, although i only managed 22 minutes i was happy to be out and about and enjoying it again

intouch44

I got the software from this site: http://diy-c25k-mp3s.com/diy-c25k-mp3s/make-your-own-mp3s/download-audacity-and-the-lame-encoder/

You have to download 2 pieces of software and there are really good instructions on how to use it on the site. It takes a while to do but is sooo worth it.[/QUOTE]



I have downloaded both of the programs but am stuck on what to do next can anybody help me? I've read the instructions provided on the site but when I click edit and preferences in audacity there's no option for file formats, I'm fairly illiterate when it comes to computers but would love to get this up and running as I find the music on NHS download a bit headwrecking and I'm only after starting week2!



Ok think I've made a bit of progress since last night! I've converted the files into mp3 and they are in a folder on my computer but my media player won't play them, anyone know where I'm going wrong?

Confused2011

Week9 day1 completed today! Feel great after the run but during it I found it really tough! I don't know if I'm struggling mentally or physically to be honest!

Another factor which might be affecting me is this is my first real week on the road and not the Threadmill! I've done 5 runs so far on the road, tonight being the longest. Does anyone else feel really wrecked around the 15-20 minute mark? I seem to perk up a bit then after again I don't know if it's in my head or not!

Monife

intouch44 wrote: »

Ok think I've made a bit of progress since last night! I've converted the files into mp3 and they are in a folder on my computer but my media player won't play them, anyone know where I'm going wrong?

I just followed the instructions and worked fine. In audacity you export the music as MP3 and save it on your computer. I then just dragged it to my MP3 player. Not too computer savvy myself.


Very hungover today , so going to start week 3 tomorrow. Bit nervous about the 3 minute runs.

paulgalway

Plan on starting next Monday.

However, decided to try W1D1 on Saturday afternoon as a trial run to check MP3 player, gear etc.

Struggled to complete the last couple of 60 sec runs because a long standing hip problem came back to haunt me.

May go to doctor but not sure there is much he could do an I believe it is from wear & tear.:mad:

twowheelsonly

Confused2011 wrote: »

Week9 day1 completed today! Feel great after the run but during it I found it really tough! I don't know if I'm struggling mentally or physically to be honest!

Another factor which might be affecting me is this is my first real week on the road and not the Threadmill! I've done 5 runs so far on the road, tonight being the longest. Does anyone else feel really wrecked around the 15-20 minute mark? I seem to perk up a bit then after again I don't know if it's in my head or not!

I regularly feel like that - probably a mix of both but def a fair bit going on in the head!!!
Tonight for instance I was wrecked from 15-25ish but did the last 3 mins like the first 3!!! Probably a mental thing as I was coming off a long slight incline onto the flat and said to myself 'Ive done this already, should be no bother' and it seemed to have worked. I was even tempted to carry on for a few more minutes but decided against it as I've stuck rigidly to the program soo far.

eager tortoise

Finished wk 8 last night, onto week 9 tomorrow...the day of my first 5k!
I figure it doesn't matter if I can't run the absolute whole thing, I will go and do wk 9 day 1 run i.e.30 mins and if I can push past that then I will! (cos I'd say I'll only cover about 4k in 30 mins - I've been running really slowly but tbh speed is the least of my worries at this point!)

Positive thinking! Doesn't matter if I can't run whole thing (except of course I would really love to!), the important thing is that I'll have done a 5k and the scary experience of being in my first race will be past and I can look forward to the next one..

Eek though! Already feeling a little nervous
Knowing there'll be other first-timers there like me helps though!

rainbow kirby

You know, the race day atmosphere will carry you through that extra km - you'll be fine, good luck

eager tortoise

eager tortoise wrote: »

Finished wk 8 last night, onto week 9 tomorrow...the day of my first 5k!
I figure it doesn't matter if I can't run the absolute whole thing, I will go and do wk 9 day 1 run i.e.30 mins and if I can push past that then I will! (cos I'd say I'll only cover about 4k in 30 mins - I've been running really slowly but tbh speed is the least of my worries at this point!)

Positive thinking! Doesn't matter if I can't run whole thing (except of course I would really love to!), the important thing is that I'll have done a 5k and the scary experience of being in my first race will be past and I can look forward to the next one..

Eek though! Already feeling a little nervous
Knowing there'll be other first-timers there like me helps though!

Yeah I'm so nervous

Colibri

Getting my gait analysis done today, I'll be starting this soon I plan on doing the ladies' mini marathon in Cork too. Will be interesting running in drag :P

eager tortoise

bluewolf wrote: »

Yeah I'm so nervous

It's gonna be fine, this time tomorrow we'll be ridicuously chuffed with ourselves for just having gone out and done it, regardless of how it goes. It's just the start of many good things to come!

maria74

eager tortoise wrote: »

It's gonna be fine, this time tomorrow we'll be ridicuously chuffed with ourselves for just having gone out and done it, regardless of how it goes. It's just the start of many good things to come!

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Perfect attitude to have!:D

Best of luck to all of you for tomorow...that feeling after you finish is one to cherish forever (and nobody can take that away from you whether you walk/crawl/jog/plod around the course!!)

Mumontherun

Colibri wrote: »

Getting my gait analysis done today, I'll be starting this soon I plan on doing the ladies' mini marathon in Cork too. Will be interesting running in drag :P

i'm so naive, what is gait analysis ? I see it mentioned alot, I know it has something to do with how your feet touch the ground on impact ?? yes ?? anyway, why have it done, how can it help in terms of footwear

RayCun

Amphibian King have an explanation on their site (don't forget to click the continue button at the end of the page)

elsy

Feel on cloud nine right now finished the race in just over 39 mins and more importantly ran it from start to finish non stop my time was down almost 5 mins on operation transformation 5k. Had such a great day it was a brilliant event nothing is going to stop me smiling today hope everyone else enjoyed it!

Monife

W3D1 completed. Was nervous about the 3 min runs but they were actually fine, they felt the same as the 90 second ones, you think you can't go any longer and then just say to yourself "Come on push it" and before you know it they are over. Feel great and finally feel like I am properly working out, absolutely roasting when I got home.

Well done everyone who did the race, can't wait to get to that stage!

leggit

Can't believe after some hard weeks I was able to run the 5k today! Ran it in 34.30 so I'm delighted with that. even had a few beers last night so I was wrecked when i got up this morning! I think I'll prepare better next time!

Hopefully there'll be even more of us running it next year!

eager tortoise

Well, race was nowhere near as scary as I was expecting. There was such a lovely atmosphere - loved that there were people outside shops, houses etc waving people on and clapping Really helped to encourage me.

I found the race quite long - I think I'd better start changing my usual running route, as at the point where my route slopes downhill (after 1 km) I found myself getting anxious and telling myself I was tired and needed to stop etc. Such a mental battle!!! I carried on as best I could (forgot that running in day time means running in heat!!!) but unfortunately I stopped to walk for a few mins just at the 3km marker. I was so disappointed with myself but picked myself up again to run really really slowly back along to the finish line. My end time was 40 mins 17 secs. I was ok with that, as its not too much past my average/km that I have been doing so far. Wouldn't have cared about time at all if I'd just managed to keep running!!

It's over, so onwards and upwards to Leixlip 5k in May where my goal will be to run the whole thing. Very do-able if I keep up the training!

Congratulations a million times over to everyone who ran and, in the words of my accompanying friend who waited at the finish line: 'you said you were gonna do it and you did it'

Determined

Started w1d1 tonight! Determined to get fit, and the amount of success stories is a great inspiration, well done to everybody! Feeling good, might skip to week 2. Any suggestions?

RayCun

The most important thing is to run consistently. Get your three runs in each and every week. You will improve rapidly if you keep running regularly, more than if you go hell for leather when you run, but keep missing days.
So my advice is to start with week 1, day 1 and keep following the plan.

Determined

Yeah i guess youre right! Just the enthusiasm got the better of me, legs very sore today! :rolleyes:

Quality

W2d2 on the beach!
I don't think it was a great idea to run on the beach, a little bit slower but managed all the runs!

contentworks

So W8 D2 turned out to be the 5k race in Dublin yesterday. Didn't know what to expect as I was a race 'virgin' but made it around in 29 minutes, which I was delighted with. I'm going to complete the programme over the next week and then push the distances up over the coming months. Couch to 5k is brilliant - it certainly got me off the couch!

Best of luck to everyone starting out, you won't regret it.

twowheelsonly

Determined wrote: »

Started w1d1 tonight! Determined to get fit, and the amount of success stories is a great inspiration, well done to everybody! Feeling good, might skip to week 2. Any suggestions?

As you've realised by now....don't skip to week two!!!
Take it handy regardless of your fitness/ability and follow the progam through.

Determined wrote: »

Yeah i guess youre right! Just the enthusiasm got the better of me, legs very sore today! :rolleyes:

Lol.... The whole idea of the program is steady progression. Even though there are weeks when you feel that you could do more I'd advise everybody to stick to what you're doing. It's 'measured progression' and will give you an idea of where you're at.
Most likely you'll have good days and bad days (And a few 'lost' days!!! )
The whole thing builds you up to knowing that you can do it. Where I feared 8 minute runs a couple of weeks ago I'm warming up now at 8 mins!! Just finished W8 D3 tonight BTW (28 min run) so I'm no expert but, in common with everybody here, have gone through the same type of feelings of trepidation followed by elation.
You might have a good day and run for 10 mins say, instead of 5, and decide to skip a week. As sure as night follows day your next run will be a bad day and you won't know where you stand then. Stick with it and you will be successful and the weeks will just fly by. Good luck and post your progress here to motivate yourself.. If you really are 'Determined' you will do it.

Now.....Cup of tea and a fag

noddyname

Good advice twowheelsonly - I was so tempted at the start to skip on, but what I love now is that I feel I've worked hard at each and every night and feel more rewarded and have such a sense of achievement - W5D1 complete!

jk86

Great programme. Been at it for around 2 months. With missed days and repeated weeks (due to me running too fast for my own good :mad:) I'm only week 5 though.

Tried W5D3 yesterday evening. Bit of a jump from 8 minute sections to a solid 20 minutes.

Only managed around 10 minutes, then broke the rest into 5 minute sections. Will give it another try wednesday

Mumontherun

just want to share my joy, I've done my first full 5k - no stops :D:D:D:D:D:D:D:D:D:D am one happy girl today! Ditched the program on week 7 mainly because Robert Ullrey podcast music was driving me insane, so got my own playlist together and went from there. Just drove my run to see what distance it was and it was EXACTLY 5K! Fancy that!

leggit

mumontherun wrote: »

just want to share my joy, I've done my first full 5k - no stops :D:D:D:D:D:D:D:D:D:D am one happy girl today! Ditched the program on week 7 mainly because Robert Ullrey podcast music was driving me insane, so got my own playlist together and went from there. Just drove my run to see what distance it was and it was EXACTLY 5K! Fancy that!

Congrats! You'll have to enter a race soon then!

Next time you want to know how far you've run you could use http:runkeeper.com or http://www.mapmyrun.com as opposed to driving the route. Greener running!

Monife

W3D2 done (almost) today. Was wrecked when I got home from work and really didn't want to go out but forced myself (because I can't do it tomorrow as I have my weightwatchers meeting). Found it really hard, and I don't know if it was mental tiredness or physical tiredness but I couldn't even get half way through the last 3 minute run. Attempted the rest of it when I was nearly home but still couldn't finish. My calves and shins were in agony and it is really off putting.

I am going to try and return my runners (even though I think it has been more than a month) because even when i was just walking, I had pains in my feet, like the sides felt numb. I gave them a good chance, and some days they are fine but others it is just killer. If I can return them, going to get the gait analysis done. If I cant, well I dont really know what I can do because I cant afford new runners. I dont know if it is just the runners, I think it could be a combination of them and something else, I just dont know what.

Quality

w2d3 finished today... and it was sooo much easier for me. I think I will stick to the running on the road rather than the beach

but i am still dreading the 3 minute runs this week! not as much pain.


@Monife, are you making sure to run on the ball of your foot?

jk86

Yeah, running on sand is a lot more work

Just got in from finishing W5D5. Delighted as I didn't think I'd get past 15 minutes. Managed to fool myself by saying I'll go for "1 more minute" 5 times though

There's loads of people out running these evenings, great to see

Confused2011

I would like to thank everyone on this thread for the motivation etc over the past 10 weeks! I am now finished the programme and currently jogging 3.7 miles I am absolutely delighted! To any newbies thinking about starting c25k DO IT! Before Xmas I could barely walk up the stairs and I was severely over weight! It's such a journey but every week you will improve! Thanks again and best of luck xxxxx

twowheelsonly

W9 D1 Completed. (30mins) Wasn't going to post until the end of the week but I'm delighted with myself. Changed my route as well - Got She Who Washes The Dishes to drop me in towards town so had no option but to run/jog/slog/crawl home seeing as I was wearing shorts and a t-shirt!!.

Already had the route measured both by car and on MapMyRun at 5k. Fell short by about 80 mtrs so ran for another few seconds to complete the 5.
It's a great feeling to see the end???? of the program in sight and to have made tangible progress. That's both the reward and the encouragement...
And I've dropped a stone in weight since January! Double Win!

Cup of tea and a fag time

Determined

Did w1d2 tonight. Came home, wasnt going to bother. Logged on here and five minutes later i was out the door. Great motivation to be had reading the posts!

Also, ran on sandymount beach, so great view of the city lights, brilliant!

twowheelsonly

Determined wrote: »

Did w1d2 tonight. Came home, wasnt going to bother. Logged on here and five minutes later i was out the door. Great motivation to be had reading the posts!

Also, ran on sandymount beach, so great view of the city lights, brilliant!

Rather you than me running on the beach!!!

This thread is a great motivator. Also what I did was said to myself that I was going to go to the end of Week 3 and see how it was going but that I wouldn't quit before that. By the end of week 3 that was it....I was seeing it through if it killed me, and at times it nearly did

Stick with it and you'll get there. Getting out the door is the hardest part but you'll always feel better in yourself for having done so - just like you do now!!

needaname

Haven't been able to run over the last 2 weeks due to being sick then having a load of work to catch up on etc etc... was so upset when I tried to continue on with week 7 and could hardly run 5 minutes all that progress and now I have to go back to the start of week 6 has really made me lose motivation

kqcregg

Hang in there needaname. I've missed the last 2 and a half weeks with an injury and can't wait to get out tomorrow night. Even if I can only do 15 minutes it will be great to get back. Was at w7 d2 when I got it so worst comes to worst I'll take an extra week to finish.

Don't waste all your hard work. It will b e worth it so hang in there.

Moman

Wk5 day2 completed yesterday in great weather
The dreaded 20 min run next , does not seem half as impossible as it was a few weeks ago

Monife

Think one of the main reasons I was so unmotivated and tired on the last run (w3d2) was I was getting sick. That night I was up all night coughing and went to the doctor, have a chest infection. So going to have to take a break from this. When I have finished the antiobiotics, do you think it would be ok to start again where I left off or is that too soon?

kqcregg

Try it and see how it goes Monife. Main thing is to get well first. I was back tonight after 2 and a half weeks out with injury and did a 20 min run like W5 D3 even though I was on W7 D3. Felt fine so will aim for 23 mins next and then 25 mins to get back to W7 and take it from there. The main thing is not to get disheartened. You can do it.

Cleo87

Me and my boyfriend just started the c25k last night, really enjoyed it! Thinking about going out again tonight, Is it bad to go out 2 nights in a row?

Colibri

Cleo87 wrote: »

Me and my boyfriend just started the c25k last night, really enjoyed it! Thinking about going out again tonight, Is it bad to go out 2 nights in a row?

Why not just go for a small jog tonight? You don't need to do the C25K until tomorrow again

Cleo87

Colibri wrote: »

Why not just go for a small jog tonight? You don't need to do the C25K until tomorrow again

Good idea we must get better shoes too, can see my feet taking a battering otherwise!

twowheelsonly

Cleo87 wrote: »

Me and my boyfriend just started the c25k last night, really enjoyed it! Thinking about going out again tonight, Is it bad to go out 2 nights in a row?

I'd suggest just going for a walk tonight. Give you something to look forward to tomorrow night and get your legs moving. If you can, try to get into a routine of going every second night or as your program suggests. (Says he who failed miserably to establish a routine )

At this stage it's probably a bit early to decide that it was easy enough - two nights in a row will have a telling effect on your legs by tomorrow if you haven't been in regular exercise.. If you feel that it was easy enough or even too easy why not just wait and start on Week 2 tomorrow and continue from there.

Quality

W3d1 today, last run was wed. So bit of a break
I completed all the runs but at the end of the 3 minute runs i could hardly breathe, felt like my windpipes were closing up!! He he

Big red face on me too! So proud to fully complete them runs!!

Cleo87

twowheelsonly wrote: »

I'd suggest just going for a walk tonight. Give you something to look forward to tomorrow night and get your legs moving. If you can, try to get into a routine of going every second night or as your program suggests. (Says he who failed miserably to establish a routine )

At this stage it's probably a bit early to decide that it was easy enough - two nights in a row will have a telling effect on your legs by tomorrow if you haven't been in regular exercise.. If you feel that it was easy enough or even too easy why not just wait and start on Week 2 tomorrow and continue from there.

Thanks for the advice! We stuck with week one, day 3 will be done tonight! Looking forward to w2!

Elbow

Cleo87 wrote: »

Thanks for the advice! We stuck with week one, day 3 will be done tonight! Looking forward to w2!

and try 2 keep up tonight will ya