Couch to 5k thread

ergonomics

Hello all,

Came across this thread while looking for inspiration and motivation!! I'm on my 3rd or 4th attempt at C25K and have just started Week 4. I actually started on Week 3 because I had been doing a bit of running already and knew from doing C25K before that I'd be able to start on Week 3. In all the times I've attempted it before I never finished Week 3, but here I am after finishing W4D1!

I am thrilled that I finished it. Last week I found the 3 minute runs quite tough so I was dreading 5 minute runs today. The first one wasn't as bad as I thought but the 2nd one was torture. I just kept telling myself to keep going and keep going and then the bell went and I was done! It felt great!

RayCun

Monife wrote: »

I should have known as I was wrecked from work but wanted to keep up the momento and not fall back into the slip of doing it once a week.

Is there a better time you could be doing this? First thing in the morning? Or taking a few hours break after you get back from work and then going out at 9?

Monife

RayCun wrote: »

Is there a better time you could be doing this? First thing in the morning? Or taking a few hours break after you get back from work and then going out at 9?

The latter wouldn't work because I wouldn't get back up and dressed to go out. I did try the morning thing once, got up at 6am, the run was great, fresh, no one around but then every time I tried after that I couldn't drag myself out of the bed. Currently over an hour away from work, but moving at the end of the month when I will be around 15 minutes away, so then, I am going to give the mornings ones a shot.

Thanks.

ArthurG

Hi all,

Just had a read through the thread, and thought I'd post my experience and where I'm at now - which is a bit of a brick wall.

I started C25K last october, and by mid December had got to 5km - and managed 2 of these before the snow started. Between 1 thing and another, I then fell out of practice (snow, travel with work etc), and decided to start back in mid Feb of this year. Like everyone, I found the initial programme brilliant, albeit there were weeks when i felt I'd never get through it.

I was somewhat surprised when I went back out in Feb to find I was pretty much back to square 1 - and needed to go back to Week 1 - however I was able to shortcut it a bit and from the start of April I'm running 5k on average twice a week (sometimes I'm very good and do 3 times). It is definately a bit easier now after several weeks - had trouble with my left knee, but a strap sorted that out. Breathing is working much better, lungs don't feel like they are about to explode any more!

This is where I get to the brick wall - My best time to date is 29:30 for 5km, and I don't seem to be able to improve it. What should I do - keep running at 5km as I'm still relatively new to the distance or change?.

A friend suggested I lengthen the run once a week - but at the moment I'm fairly whacked at the end of the 5km - I don't feel I have it in me to do extra.

Any advice?.

Thanks!!

RayCun

(This is kind of one-size-fits-all advice that I give regularly)
If you keep running three times a week, then

• Run one 5k, but take it easy
• Run one faster, shorter run
• Run one longer, slower run

Running the same distance at the same pace all the time is not the best way to improve. And you shouldn't try to run faster every time you run. So, you run your easy paced 5k once a week, as just a standard run. You increase the distance (gradually) in one run a week, but go much slower so you're not exhausting yourself. And once a week run a bit faster. there are different ways of running faster - go for a 3k run at a faster pace, run 5k easy with 5/10 faster bursts of about 15 seconds, run short intervals (300m, 500m, 1k) with recovery periods in between - but the common element is that you're running shorter distances than your normal run, because that allows you to increase your pace.

Running faster will improve your running form, oxygen use, and lactate threshold, so running fast over shorter distances will help you run faster over longer distances.


or just join a club! Running club sessions will cover all of that, and more.

ArthurG

Thanks for the advice! Sounds reasonable and fairly painless, so will give it a shot.

FGR

Like ArthurG I'm after hitting a brick wall in terms of speed. Will be trying Raycun's approach to improving this as I'd like to be sub 30 mins.

ArthurG

Ok, decided to go for a fast 3k, normal 5k and a slow 7k.

Did the 3k in 15 mins (fastest 1k was 4:20), so am delighted with that. Aside from the fact I thought I was going to die afterwards..... I'll do the 7k slow tomorrow probably.

noddyname

Completed my first 10km race today - I made it the whole way round without any stops! My time was sooo slow, 71.5 mins, but sure you have to have a first personal best time in order to improve on it!

Just so delighted, who'd have thought starting C25k last Feb would have led me to this! Thanks again.

Macaonbhuit

Noddyman, well done. Its a great achievement, and its a Testament to the c25k program. Was it the emer casey 10k you did today? Just back from there myself.

c_man

Well I'm back! Was doing great and did W4D1 then came down with a dose of the dreaded Man Flu. Decided to go back and repeat W3. Should be back to where I was by the weekend.

noddyname

Macaonbhuit wrote: »

Noddyman, well done. Its a great achievement, and its a Testament to the c25k program. Was it the emer casey 10k you did today? Just back from there myself.

No, it was in Stoneyford, Co Kilkenny - its only the second year they've run this but was a great day, well organised, plenty of stewards and a great spread of food afterwards which was greatly appreciated!

col.in.Cr

W1D3 completed today
good luck to anyone else starting

marshmallowx

Hey guys!

W1D1 completed this evening! (I say completed but I did cheat a bit and skipped a couple of full runs....:o)

I was hoping ye might have some tips for me? My downfall is my breathing, I'm not very fit and during the runs, although my legs can keep going and I'm happy with my pace, my breathing forces me to slow down. Is there anything I can do to regulate this as I feel its going to cause problems as the weeks go on

Monife

marshmallowx wrote: »

Hey guys!

W1D1 completed this evening! (I say completed but I did cheat a bit and skipped a couple of full runs....:o)

I was hoping ye might have some tips for me? My downfall is my breathing, I'm not very fit and during the runs, although my legs can keep going and I'm happy with my pace, my breathing forces me to slow down. Is there anything I can do to regulate this as I feel its going to cause problems as the weeks go on

While I have taken a small break from C25k (was at end of week 5), I feel I can advise you a bit on this. I was around 16 stone when I started C25k (18 stone a few months previous to it), was SERIOUSLY unfit (hadnt exercised in YEARS) and I am smoker (almost 20 a day). The first week, my breathing was terrible. Was getting really really out of breath and to top it off my legs were killing me. But by week 2, my breathing got much better. The last run I did was 20 minutes and my breathing was fine all the way through, just when I finished my chest was a bit tight, nothing a little cool down walk couldnt fix. So keep going, it will definitely get better.

marshmallowx

Thanks for the response Monife, it sounds like your doing fantastic! you should be really proud of yourself:)
20 mins is a long way off for me yet but thanks to your post you have given me hope that I can get there...eventually!

allym

Just started today so W1D1 complete:D
I have to say though I am way, way more unfit than I should be considering I'm only 19!! I got an awful stitch halfway through and had to slow my pace down a lot- but I got through it and that's the main thing
Felt really good after even if I couldn't feel my legs :rolleyes:

Have to say this thread is great motivation! Thanks guys!

Irish Warri0r

Hi all its been a while since i posted i am on week 6 day 3 today and im kinda worried about the 25 min run cos its so hot today anyone got any tips besides running in shorts and t shirt? Other than that the program is going great it really does work so anyone just starting stick with it gets easier.:D

beefjerky

Irish Warri0r wrote: »

Hi all its been a while since i posted i am on week 6 day 3 today and im kinda worried about the 25 min run cos its so hot today anyone got any tips besides running in shorts and t shirt? Other than that the program is going great it really does work so anyone just starting stick with it gets easier.:D

What kind of t-shirt are you wearing? the wicking ones keep you cooler instead of regular cotton tees. Anything of the soccer training shirts have this, like climacool on adidas tops. I wear one of these with a light cotton over that and it keeps me quite cool.

Try running in a park with shaded areas.
When you get to hot throw on some water (if you carry a bottle with you)
I am guessing running in the evening is not an option, it will be cooler then...
other than that maybe just run a bit slower than you would normally for the 25mins. you will still be doing the full amount of time but will be less likely to overheat.

Irish Warri0r

beefjerky wrote: »

What kind of t-shirt are you wearing? the wicking ones keep you cooler instead of regular cotton tees. Anything of the soccer training shirts have this, like climacool on adidas tops. I wear one of these with a light cotton over that and it keeps me quite cool.

Try running in a park with shaded areas.
When you get to hot throw on some water (if you carry a bottle with you)
I am guessing running in the evening is not an option, it will be cooler then...
other than that maybe just run a bit slower than you would normally for the 25mins. you will still be doing the full amount of time but will be less likely to overheat.

Thanks beefjerky thats some good advice i decided to leave the run until this evening was way to hot today so am off to do it now thanks again.

Sorbet

Inspired by the ladies today I started W1D1 tonight!:D This forum is very inspiring - thanks all.

Jimdagym

Working all weekend, come Monday, I'm starting W1D1.
Quite excited, but this is gonna be hard!

Jimdagym

Jimdagym wrote: »

Working all weekend, come Monday, I'm starting W1D1.
Quite excited, but this is gonna be hard!

W1D1 done!

I think mondays are gonna be hard on the back of 3 12 hour night shifts, but I cant do Sat or Sun so it has to be Mon/Wed/Fri.
I managed to get through the whole routine without stopping. Used the Robert Ullray podcasr which I found very helpfull. The 5th jog I found a struggle, but after that it was a literal start of mild downhill home, so that helped. Delighted I started now and looking forward to getting on with it.
Mind you, some of my jogging was probably slower than my walking, but Ive started and thats whats important.

ArthurG

So, I'd done a few of the shorter faster 3k runs, but was really putting off the longer ones (say 6 or 7 k) for fear of dropping dead half way through...

Anyway, I'm on holiday the last 2 weeks somewhere nice and sunny. Brought the gear thinking it would stay in the bag, but last Monday and Wednesday did the usual 5k along a nice river - nothing special.

Don't know what made me do it, but Friday last I decided to go a bit longer / slower - did 6k, no problem.

Monday I set the Nike + to 7km, but did an extra km so hit 8 (I ran an extra 0.5km past 1/2 way point before turning and running back, which feels much more achievable than just doing an extra 1km I think)

This morning I set it to 9km, and actually did 10km. I kept it really slow and it was dead easy, I think I could have kept going except I was grinning like an idiot and my breathing went funny!

The time is, shall we just say, not competitive (70 mins), but I don't care, 3 months ago I struggled to run for a few mins, this morning I was going for over an hour..... I actually think I prefer the distance to trying to go faster, but then again I'd like to go a bit faster - having said that one of the trickiest bits was trying to make myself actually go slower at the start so as not to run out of steam later.

All of a sudden I'm totally motivated again, can't wait to get back out and do some more.....

Jimdagym

That's great Arthur. Well done.
I got my W1D2 finished this morning. Quite different to day 1. Didn't have the chest tightness I felt on Monday, but I defo gelt more fatigued throughout. Really had to push to get the last minute done. Was a huge effort only 20 seconds into it. But I persevered and it actually feels like I've done something today!

Mo14

Completed W5D3 today, and feel great! Running for 20 minutes was a great confidence booster, and when I got home I promptly entered a 5K race in August to aim for.
Great thread by the way, been silently reading it since week one and it willed me on to keep at it even when I found the 1 minute runs a struggle.

Jimdagym

W2D1 today.
Actually found today a lot easier than last week.

Jimdagym

W2D2 done.

Serious head cold, but done it. Felt like I was running in wet cement. Really coulndnt get in to it. But its done. Hopefully over this by friday.

Mo14

Uh oh, W6D3, the first to get the better of me. It was such a hot day when I went out, 3:00, and I hadn't really drank much before I went out, so come minute 23 I had nothing left to give. Despite my excuses, it was ultimately my failing. Oh well, W6D3 attempt 2 tomorrow

RayCun

next time go just a bit slower, it will make it easier...

Irish Warri0r

C25K finished 5k in 31 minutes its not going to break any records but its a start and for someone who could not run 60 seconds 2 months ago i am pretty happy with that. I just wanna thank Raycun for starting this thread it was a great help at times and good to see others going through the same thing.:D

Hennybug

Just wanted to say anyone doing the couch to 5 k and struggling a bit, stick with it! I started it back in January and dipped in and out. Never got around to doing the 5k race but did the mini marathon today and ran most of the 10k - if i can do it anyone can so hang in there

thumper10

Start3ed teh C25k last year, and loved it, found it harder this year to start, but did a 5k run with little training in April..under 30 mins not bad considering i really wasnt training much compared to the year before......
But since then i've not ran at all, even had bought treadmill, cause i was doing so much of it, no reason other than laziness that i'm still not doing it....:mad:

ah need a kick in the :cool:

gasky

Delighted to have discovered this thread, pity I hadn't found it earlier! Completed W9D2 this morning, it was TOUGH. I am simply hoping to do the last run on Friday and continue to plug away at 30 minute runs 3 times a week until it becomes more comfortable. Admittedly I am more than shocked that I am able to keeping "running" for 30 minutes, back in week 1 or 2, I never focused any farther than completing the runs of that week and occasionally looking ahead to the following week in dread, adamant it would be impossible and surprising myself all the way. C25k is one of the best things I've attempted and I'm so proud of myself to have stuck with it. But today and Sunday were really hard going, any inspiration out there that I will begin to properly enjoy this soon? I am really just mentally fighting against myself this week and last. Thanks.

thumper10

For me when i waas coming near the end, i just told myself you are able for this, you've gotten this far, and you're nearly done, so keep going, you cant give you now, think of having to start it all over again, just keep on going, only 2 days left, think of the pride you'll have when you finish it, think of completing it, not the 2 days left to do, wish you all the best, hope you hear you back here saying you've done it

Gomer Pyle

I'd be on roughly W5 D2, saying that I did fail W1D1 when I started.

Although my pace is nothing more than a brisk walk I can go for a lot longer than the program says, my second 8 minutes stretched to 15 minutes today.

Would I be better upping my pace and sticking with the program times, or build up to the 30 minutes at my own pace (shorter than 9 wks) and then work on pace.

I have no idea of distances covered just going by times..

beefjerky

Gomer Pyle wrote: »

I'd be on roughly W5 D2, saying that I did fail W1D1 when I started.

Although my pace is nothing more than a brisk walk I can go for a lot longer than the program says, my second 8 minutes stretched to 15 minutes today.

Would I be better upping my pace and sticking with the program times, or build up to the 30 minutes at my own pace (shorter than 9 wks) and then work on pace.

I have no idea of distances covered just going by times..

I always remember my p.e. teacher saying "there is no point in just doing 10 pushups every day, that way you only get really good at 10 pushups, you need to do more each time to improve overall"

By the same principle I'd say try and up the pace a bit and stick to the times, the aim of C25k in my view is to increase your cardio and distance ability, not just distance if you know what i mean... you say you can go for longer than the program says at a brisk walk, but like it says on site:
The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.

just be wary you don't start out too fast or you will burn out. Then when you are up to the 30 mins / 5km, you can look at increasing the pace more by doing some speed work and incorporating it into your workouts. you could check your distance by checking your route on google maps or walkjogrun.net

It's easy to try and get too much done, much more manageable to have simple goals. so get to the 5km at a pace you are happy with would be the 1st thing, then up your speed and or distance, depends on what you want yourself.

Hope this helps!

lilyjclare

Delighted I found this thread, I am a complete jogging novice and on w2 d3 of programme. i really struggled on w2 d2, i thought i would pass out. I will continue but it aint easy.

2 questions - should i do w2 again or move to w3 as i struggled so much

and also has anyone lost weight doing this programme?

RayCun

Keep on going, but slow down on your runs

ArthurG

lilyjclare wrote: »

and also has anyone lost weight doing this programme?

I went from 83kg (34 inch waist) to 76 (32 inch waist) over the last 4 months doing firstly this programme then moving on to longer distances.

I don't actually want to loose any more, but i definately found the weight fell off, but you do need to keep at it.

I also changed my diet quite a bit, cut out processed carbs and fat.

NimmyZ

I started C25K a few weeks ago and finished W6D2 today. Feeling fantastic. A colleague in work told me about this thread and I only wish I found it sooner.

OK so here goes - this place is pretty anonymous so here it is:

Short version: In January I weighed just under 20 stone and decided to do something about it. I joined WW and lost 3 stone on the eating plan alone without exercise. I could barely walk, let alone jog or even briskly walk so I didn't even contemplate exercise.

I realised one day after running after my little boy that... HOLY ****! I'M RUNNING!! Lo and behold after a chance conversation with a work colleague who is big into running marathons (FREAK, I thought at the time) he told me about C25K.

I started it on 1st June and since then have lost another stone. So that's 4 stone now in total and I can't even fathom how my whole attitude has changed completely to this exercise and keep-fit lark. I'm actually *gasp* enjoying it.

So, basically, srsly, if I can do this, ANYONE can.

I'm so new and green to this whole thing (I used to drive to the shop 60 metres away...) that I'm open to any and every bit of advice.

Here's to the next 4 stone and wish me (and everyone else here) luck!

NimmyZ

Completed W6D3 just now. 25 minutes non stop running. I feel in shock that I was able to do it!
I had to stop halfway through to tie my shoelace but I figure I only paused for about 20 seconds, if even, so I added an extra minute and 30 to the end to make up for it.
I overdid it during the week by running 4 nights in a row, so I haven't done anything since Wednesday. I thought I wouldn't be able to manage today but it's like my body remembered and just kept going. I barely felt tired - now that I've learned the handy breathing technique of concentrating on exhaling.
I kept my pace slow and steady, head up, shoulders relaxed, hands at hip level. I've found that I love running in the rain too. The wet keeps me cool. The route I go is very popular with whom I would class as 'proper' runners, but when it's raining it's deserted so I don't have to worry about feeling inferior or intimidated by people whizzing effortlessly past me.

One question though - what's the best thing to eat now? I'm not hungry, which I've heard can happen but I've also heard that you actually should eat something after a run to restore your blood sugar or electrolytes or mojo or something!

Any advice?

Thepoet85

Just on the second week of the program now and loving it. Glad to see that its helped so many people!

NimmyZ

Feeling good. I saw a jogger ahead of me and I managed to keep pace with him so felt pretty good about it - I always think I go too slow. This proved to me that I wasn't shuffling but going at an ok pace.

NimmyZ

If an experienced runner hadn't told me there'd be days like this I think I would have given up. Week 7 day 2. 25 mins. So hard. Couldn't get the rhythm, body sore, bad headache. But I did keep going for the full 25 minutes even though it was really slow. Feel awful and really dizzy. I think I'll rest for a few days

John Mason

Hi,

I have just started this, just starting W2D1 tonight.

I done W1 twice, as there was no way i could run and talk

anyhoo, i hate, despise the techno music on my podcast, it there any podcast around with just the talking and you can add your own music to it ?

thanks

RayCun

I don't think a podcast will do that, but if you're using a smart phone there's probably an app.
Or you could just try a different c25k podcast, you might like the music more.

PhoenixParker

irishbird wrote: »

Hi,

I have just started this, just starting W2D1 tonight.

I done W1 twice, as there was no way i could run and talk

anyhoo, i hate, despise the techno music on my podcast, it there any podcast around with just the talking and you can add your own music to it ?

thanks

The NHS podcast has less techno music on it, it's the most bearable of the ones I road tested.

Aside from that if you have an iphone and want to avoid paying for an App, get run keeper and it's very easy to program in your couch to 5k runs.

John Mason

thanks, i dont have a smartphone

the NHS imho is worse then the amercian guy

i have found one with no music at all just talking but that might be a bit boring - i might see if any of my techi mate could do something with that.

Monife

irishbird wrote: »

thanks, i dont have a smartphone

the NHS imho is worse then the amercian guy

i have found one with no music at all just talking but that might be a bit boring - i might see if any of my techi mate could do something with that.

Heya. I had the same issues when I started c25k and searched for ages. I found 2 sites with podcasts (in MP3 format) on them that have old chart music (like a few years old).

http://gonicoleyourself.blogspot.com/2008/06/couch-to-5k-podcast-page.html

http://runningintoshape.com/5k-training-downloads/week-1-c25k/

Also, if you have a bit of time on your hands (a fair bit of time) you can make your own podcasts with the following software.

http://diy-c25k-mp3s.com/diy-c25k-mp3s/make-your-own-mp3s/download-audacity-and-the-lame-encoder/

You have to download some software and if you have the time, it is well worth it to listen to your own music. It gets trickier the more runs there are so it would be best suited to the later weeks. Also, like week 5 (and a few of the other weeks) each day is different, so this would be a pain when making your own cos you would have to make it 3 times.