Couch to 5k thread

Mrs Docjewel

In the middle of week 6, everything going fine except work starting to get in the way a bit, there is no way I could do a session while I'm on nights!!!! Haven't got enough days in the week at the moment. On a plus side its slightly cooler thank god;)

shergar22

LumpyOtoole wrote: »

I'm coming up to the end of the plan and wondering what to do once I finish as I won't be able to do 5k in 30mins.

How do you increase your distance? I'm so used to the structure of the plan and being told what to do and when to do it and flying solo is a worry.

Should I

a) Try and increase my speed so I'm doing more in the 30 mins or

b) Work on getting to 5k even if its takes 45mins to 1hr

Firstly, well done.

Secondly, on training runs I would alternate between both. Do two to three sessions of (b) working to get to 5k by simply puttting in the mileage. Then once a week do some speed training. Pick up the pace and do a good trot for 100m or so, then walk to catch your breath, and repeat. It's not about the distance for this one, so 7-8 of those.

Mind you, you will probably look like a loon, but these fast sprint runs will help fitness and more importantly, help to ensure that when you are on a longer run you will be able to up a gear and pick up the pace a bit. I had huge difficulties on my longer runs on getting out of my 'normal plod' and picking up the pace.

Also, they're different and a bit fun. It is really running fast for 100m or so, a bit like kids do when they're running down the road.


As for the 5k, you'll be amazed how much easier it is when you're in a group of people. You're either chatting away, or looking at people. My own way of doing it is to fix my radar on someone who seems of a similar pace and 'mark' them. Similarly, try and look for someone up ahead who you think you are faster than and gradually work your way up to them and pass them (Note the 'gradually' word). Then find another victim/pacer and do the same. You will find the time passes much quicker in a group effort, mainly because the majority are in the same boat as yourself, looking to finish, not to win.

And lastly, have the craic and enjoy!!

Backstreet Moyes

Slightly off topic but i don't want to drag up a new thread, maybe someone here can help. Is it a positive if your losing BMI but staying the same weight. I weighed myself two weeks ago i was 11st 11 and 27.9BMI. I weighed earlier and i am still 11 11 but BMI is down to 26.9. It probably doesn't make a difference but is it better losing BMI or going down in weight?

LumpyOtoole

shergar22 wrote: »

Firstly, well done.



Secondly, on training runs I would alternate between both. Do two to three sessions of (b) working to get to 5k by simply puttting in the mileage. Then once a week do some speed training. Pick up the pace and do a good trot for 100m or so, then walk to catch your breath, and repeat. It's not about the distance for this one, so 7-8 of those.



Mind you, you will probably look like a loon, but these fast sprint runs will help fitness and more importantly, help to ensure that when you are on a longer run you will be able to up a gear and pick up the pace a bit. I had huge difficulties on my longer runs on getting out of my 'normal plod' and picking up the pace.



Also, they're different and a bit fun. It is really running fast for 100m or so, a bit like kids do when they're running down the road.





As for the 5k, you'll be amazed how much easier it is when you're in a group of people. You're either chatting away, or looking at people. My own way of doing it is to fix my radar on someone who seems of a similar pace and 'mark' them. Similarly, try and look for someone up ahead who you think you are faster than and gradually work your way up to them and pass them (Note the 'gradually' word). Then find another victim/pacer and do the same. You will find the time passes much quicker in a group effort, mainly because the majority are in the same boat as yourself, looking to finish, not to win.



And lastly, have the craic and enjoy!!

Thank you Shergar, that sounds like a good idea. I've just signed up for Parkrun Lucan and plan to do my first run with them tomorrow week to celebrate reaching the end of the C25K. Not sure I will be able to run it all but I'm looking forward to it and I think being around other runners will be a positive step for me.

happyday

I'm just back from Week 2, Day 3. I found it tough enough in the heat. My face is as pink as my t-shirt! Should I repeat Week 2 or try Week 3 and see if I can do it? I can't imagine doing a 3 minute jog.

Also any tips on running gear? I have my eye on an arm strap that would hold my phone. Any recommendations?

Ososlo

happyday wrote: »

I'm just back from Week 2, Day 3. I found it tough enough in the heat. My face is as pink as my t-shirt! Should I repeat Week 2 or try Week 3 and see if I can do it? I can't imagine doing a 3 minute jog.

Also any tips on running gear? I have my eye on an arm strap that would hold my phone. Any recommendations?

if you managed to do all the sessions for Week 2 then move on. Why not! I'd only repeat weeks if I didn't manage to do all the running intervals from Week 2. I'd say give it a go and if you find it too hard then go back but betchya you can do it;) Good luck!

menoscemo

Nuts102 wrote: »

Slightly off topic but i don't want to drag up a new thread, maybe someone here can help. Is it a positive if your losing BMI but staying the same weight. I weighed myself two weeks ago i was 11st 11 and 27.9BMI. I weighed earlier and i am still 11 11 but BMI is down to 26.9. It probably doesn't make a difference but is it better losing BMI or going down in weight?

Since BMI is your weight divided by your height, it's impossible that your BMI has gone down while your weight has remained constant. Unless of course you have grown taller between weigh ins?

Casey78

happyday wrote: »

I'm just back from Week 2, Day 3. I found it tough enough in the heat. My face is as pink as my t-shirt! Should I repeat Week 2 or try Week 3 and see if I can do it? I can't imagine doing a 3 minute jog.

Also any tips on running gear? I have my eye on an arm strap that would hold my phone. Any recommendations?

Go onto the next week. You'll surprise yourself how far you can run.I think the same thing as you with each week I finish but it always works out ok!! Starting week 5 this week which finishes with a 20min run on day 3...dreading it!

happyday

Casey78 wrote: »

Go onto the next week. You'll surprise yourself how far you can run.I think the same thing as you with each week I finish but it always works out ok!! Starting week 5 this week which finishes with a 20min run on day 3...dreading it!

Thanks Casey! Let me know how you get on.:)

Bigdeadlydave

Casey78 wrote: »

Go onto the next week. You'll surprise yourself how far you can run.I think the same thing as you with each week I finish but it always works out ok!! Starting week 5 this week which finishes with a 20min run on day 3...dreading it!

The twenty min run is the big obstacle, once you are over that you are well on your way. TBH I think you will find it easier than you think, its just a psychological thing, the first "long" run. The feeling you get when you have about 6/7 mins left and realize you will make it is amazing. My advice is not to check the time, if possible. Once you start doing the long runs you wont want to go back to the intervals.

Keep it up, and if you cant do the 20 mins (I bet you can!) just repeat the week.

I did a 40 minute run today and if you told me a few months ago that I would be able to that I would never have believed it. C25K is one of the best things I've ever done.

Pierce_1991

Bigdeadlydave wrote: »

The twenty min run is the big obstacle, once you are over that you are well on your way. TBH I think you will find it easier than you think, its just a psychological thing, the first "long" run. The feeling you get when you have about 6/7 mins left and realize you will make it is amazing. My advice is not to check the time, if possible. Once you start doing the long runs you wont want to go back to the intervals.

Keep it up, and if you cant do the 20 mins (I bet you can!) just repeat the week.

I did a 40 minute run today and if you told me a few months ago that I would be able to that I would never have believed it. C25K is one of the best things I've ever done.

Can only totally agree with everything here. If you look back a few pages here you'll see my post saying I felt there was no way I could do a twenty minute run but once you've followed the program it's actually much easier than you think.

Not looking at the clock is definitely good advice. I always listen to music while running and before I went out for the 20 minute run I lined up about 5 songs that added up to just over 20 mins. That way I could just concentrate on keeping going and I knew once the last song started that I was into the last minute or two. It's truly an immense feeling when you realise you're about to get there.

It's much easier to write this than to actually do it but believe me when I say you could be writing the same thing for someone else in a few weeks. If I can do a 20 or 25 minute run that anyone can, BELIEVE ME. So just go out and do it!

Casey78

Great idea about putting 5 songs as a playlist for 20min run.
I've gone with....
Thunderstruck
Eye of the Tiger
Sweet Child of mine
We are the Champions
Gonna fly now theme from Rocky.

all adds up to 19mins 57 sec!

If them songs don't get me through it nothing will !

happyday

I did day 1 of week 3 today and managed fine. I'm delighted to be able to run 3 mins x 2. I know that's nothing compared to 20 or 30 mins but it's a milestone for me. I'm very slow though. But I feel that if I end up able to run for 30 mins at the end of this, I can concentrate on building up speed then.

LumpyOtoole

Finished Week 8 last night, found it hard going, not sure why. I just felt really heavy and slow but got through it and starting Week 9 tomorrow!!!

zsha

So following on from a wk ago when I posted about sore knees, I went to physio on thurs last wk and was informed my knee caps are misaligned and I have runners knee. So I was given exercises for six days and yesterday was day three, and I haven't found much improvement. So the physio did mention about possibly getting insoles, so I went got a gait analysis done yesterday and got insoles made up for me. I have finally got some ease, and I really hope that they will continue to improve for me.
Have any of you experienced runners knee?? How long did it take to ease?
Unfortunately I was also told I have to make the decision now myself whether I want to continue to run after this! Im raging as I was enjoying it, but really the pain is just so sore.....

fits

^ Maybe take a rest for a week or so and then build it back up slowly?

Backstreet Moyes

menoscemo wrote: »

Since BMI is your weight divided by your height, it's impossible that your BMI has gone down while your weight has remained constant. Unless of course you have grown taller between weigh ins?

Ye it's on a reliable scales in a chemist. Weight can fluctuate maybe it was a mistake. I had a poor week eating but still kept up the jogging so was happy not to have gained weight.

Started week 5 this morning. I actually found i am getting used to the 5 minutes which is a plus. Looking forward to the challenge of going 8 mins Wednesday.

krustygstring

Hi all,

Its great to read about all your experiences so I figured I'd add mine to the thread.

I'm a longtime smoker who's never been very athletic. Weight isn't a big issue, I carry probably a stone more that I should.
Like many others here the thought of running continuously for anything longer than a few minutes seemed impossible, but after too many years of excuses I've decided to just bloody do it.
I've got an Android phone (Nexus4 if you're wondering) and decided to go with the the Couch-to-5k app from "The ACTIVE Network". There seem to be loads of good free ones too but I heard good things about that one and so far so good.
I am on Week 2 Day 2 and all is going well. For Week 1 the surprising thing for me was that it wasn't my lungs that hurt, but my shins. Thankfully this was temporary and with every run it's getting better.
Todays run (Wk2Day1) was still okay, although I think I'm running too fast and trying to beat previous times/distances instead of just keeping a comfortable pace, but otherwise all good.

I'm going back to read this thread from the start so apologies if this has been asked hundreds of times already but I'm feeling very fresh after today's run and really want to go again tomorrow instead of having the days break in between. Is the "stick to the routine" mantra still applicable here, or if I'm finding the session doable is it okay to condense them into one every day instead of 3 a week? (still sticking to the plan, just removing recovery day, and no doubt going back to recovery day when I start to feel it more).

To anyone reading this thread who has yet to start: If I can do it so can you
To everyone else: Keep the posts coming. It's very encouraging to hear how others are getting on.

Mrs Docjewel

krustygstring wrote: »

Hi all,

Its great to read about all your experiences so I figured I'd add mine to the thread.

I'm a longtime smoker who's never been very athletic. Weight isn't a big issue, I carry probably a stone more that I should.
Like many others here the thought of running continuously for anything longer than a few minutes seemed impossible, but after too many years of excuses I've decided to just bloody do it.
I've got an Android phone (Nexus4 if you're wondering) and decided to go with the the Couch-to-5k app from "The ACTIVE Network". There seem to be loads of good free ones too but I heard good things about that one and so far so good.
I am on Week 2 Day 2 and all is going well. For Week 1 the surprising thing for me was that it wasn't my lungs that hurt, but my shins. Thankfully this was temporary and with every run it's getting better.
Todays run (Wk2Day1) was still okay, although I think I'm running too fast and trying to beat previous times/distances instead of just keeping a comfortable pace, but otherwise all good.

I'm going back to read this thread from the start so apologies if this has been asked hundreds of times already but I'm feeling very fresh after today's run and really want to go again tomorrow instead of having the days break in between. Is the "stick to the routine" mantra still applicable here, or if I'm finding the session doable is it okay to condense them into one every day instead of 3 a week? (still sticking to the plan, just removing recovery day, and no doubt going back to recovery day when I start to feel it more).

To anyone reading this thread who has yet to start: If I can do it so can you
To everyone else: Keep the posts coming. It's very encouraging to hear how others are getting on.

I'd stick to the plan if I were you, especially if you had shin pain last week. I was a bit eager like you at the start but got good advice to keep the recovery day. Also someone in the know is constantly telling me to slow down which really is good advice, you can start racing later on but for now just get used to running and build up your endurance. I'm on week 7 now......never thought I could ever run for 25 minutes.

LumpyOtoole

I've noticed the last few runs my legs are really sore, I've put it down to the lenght of the run - I've just finished W8. I did my last run on Sunday night and I'm due to go out tonight, been taking it easy since then but my legs are still a bit sore around the knees and calves. Any ideas how to prepare myself for my next run?

I must admit I don't do warm ups or cool downs Would that be part of the problem?

fits

LumpyOtoole wrote: »

I must admit I don't do warm ups or cool downs Would that be part of the problem?

YES!!!

Ososlo

LumpyOtoole wrote: »

I've noticed the last few runs my legs are really sore, I've put it down to the lenght of the run - I've just finished W8. I did my last run on Sunday night and I'm due to go out tonight, been taking it easy since then but my legs are still a bit sore around the knees and calves. Any ideas how to prepare myself for my next run?

I must admit I don't do warm ups or cool downs Would that be part of the problem?

a good fast walk before and after should be enough to wake up the muscles. 5-10 mins maybe. Presume you have good trainers suitable for your feet? It could also be just natural soreness with your muscles getting used to the extra effort. If you're serious about keeping up your running I'd strongly suggest you getting a foam roller and rolling your calfs and It band regularly. Saves me an absolute fortune on physio visits and haven't needed to go to one since I started rolling. When I was starting out like you I had physio visits every month. A lot of regular sports shops have them in stock or you can get online for not that much. Best of luck!

fits

How do you use the roller? I have a very tight IT band, and the stretches I do dont seem to get to it.

Ososlo

fits wrote: »

How do you use the roller? I have a very tight IT band, and the stretches I do dont seem to get to it.

Hi fits, here ya go!
http://www.youtube.com/watch?v=QJLxruO3su0

When I'm rolling along the side or front of the thigh, if I find a knot or sore spot I hold position over the sore spot for about 30 seconds and it usually loosens out and stops hurting. Works like a dream for me for ITBS. I do it about 3 times a week. Any other queries I'll try and help out. Lots more knowledgeable people than me out there but this is what works for me!

LumpyOtoole

Ososlo wrote: »

a good fast walk before and after should be enough to wake up the muscles. 5-10 mins maybe. Presume you have good trainers suitable for your feet? It could also be just natural soreness with your muscles getting used to the extra effort. If you're serious about keeping up your running I'd strongly suggest you getting a foam roller and rolling your calfs and It band regularly. Saves me an absolute fortune on physio visits and haven't needed to go to one since I started rolling. When I was starting out like you I had physio visits every month. A lot of regular sports shops have them in stock or you can get online for not that much. Best of luck!

Yeah I got proper trainers, did the gait thing and have a good fit. I do about 5 mins walking before I run, I walk a bit at the end but I'm not doing any kind of stretch routine. I tend to just collapse on the sofa and stay there for the rest of the night.

Silly question but where is the IT band? Is that along the outside of the leg?

fits

Those foam roller exercises look great, The IT band and hip ones in particular. I have fierce tight hips/glutes going down into IT band.

Yeah IT band is on outside of leg from top of hip to knee.

Bigdeadlydave

LumpyOtoole wrote: »

I've noticed the last few runs my legs are really sore, I've put it down to the lenght of the run - I've just finished W8. I did my last run on Sunday night and I'm due to go out tonight, been taking it easy since then but my legs are still a bit sore around the knees and calves. Any ideas how to prepare myself for my next run?

I must admit I don't do warm ups or cool downs Would that be part of the problem?

Try this for your calves. I was having a bit of calve/achillies trouble and this helped

https://www.youtube.com/watch?v=DgHoePuZaPw

Casey78

week 5 day 1 last night. Went very well. I actually kept running after the last 5 mins jog segment for the 5 mins cool down walk.
8 mins run x 2 on Wednesday then the 20min run Saturday morning.
I think doing the 10mins run at the end of my session last night has given me the belief I can do the 20mins

fits

Went hunting for a foam roller this afternoon. Unsuccessfully. Argos sold out. None in champion sports, none in sports world (heatons). Where is good to get them?

Casey78

fits wrote: »

Went hunting for a foam roller this afternoon. Unsuccessfully. Argos sold out. None in champion sports, none in sports world (heatons). Where is good to get them?

ebay?

Ososlo

Online here :
http://www.physioproducts.ie/store/pc/viewPrd.asp?idproduct=396&idcategory=28

I remember seeing them in a few sports shops in Dublin city centre recently but can't remember where now.

LumpyOtoole

Started on Week 9 last night, kinda sad I'm at the end now lol. I took the time at the end to do a proper cool down using a routine I found online and I can really feel a difference this morning. My legs feel normal compared to other post run mornings where I've been stiff and in pain.

Thepoet85

LumpyOtoole wrote: »

Started on Week 9 last night, kinda sad I'm at the end now lol. I took the time at the end to do a proper cool down using a routine I found online and I can really feel a difference this morning. My legs feel normal compared to other post run mornings where I've been stiff and in pain.

You have a link at all? Warm up and cool downs are so important.

fits

I bought the foam roller and had a go on it already. My left hip/IT band were so sore I almost passed out from it but I didnt push too hard and I think they have loosened out a bit. They have been tight and sore for a long time so it will just take some patience.

happyday

I didn't get out yesterday or today with the rain. I'll have to go tomorrow or loose some progress I think. Keep posting everyone, its keeping me motivated! Has anyone bought an armband for holding their phone? I want to get one and would like some advice.

Casey78

happyday wrote: »

I didn't get out yesterday or today with the rain. I'll have to go tomorrow or loose some progress I think. Keep posting everyone, its keeping me motivated! Has anyone bought an armband for holding their phone? I want to get one and would like some advice.

I bought one on eBay for a couple of euro. It's grand only I have a Galaxy S4 so it's a little bulky on the arm. I was thinking when I'm finished the program I'll buy an ipod shuffle and a gps watch as I think it would be handier than the phone. The ipod shuffle is only small.
The music really gets me through the tough nights. Doing week 5 day 3 tomorrow which is 20min run!!

krustygstring

happyday wrote: »

I didn't get out yesterday or today with the rain. I'll have to go tomorrow or loose some progress I think. Keep posting everyone, its keeping me motivated! Has anyone bought an armband for holding their phone? I want to get one and would like some advice.

I've been ridiculously lucky with the rain. I headed out this afternoon when there was a break. I was expecting to get drenched but it kindly waited until I was walking back in my front door before it poured down again. I'm kinda okay with getting soaked though, the rain might mask the river of sweat coming down my face

I'm on the lookout for an armband for my phone too. I've seen one or two on Amazon but hoping others here can recommend one (for LG Nexus4). Got my eye on this one.

Afraid I can't recommend one for you but if you mention model I'm sure someone here can give advice (or even try the more general running and phone specific forums, and I'm gonna go take my own advice on that now!).

Bigdeadlydave

It's actually not that bad, running in the rain, especially if it is that light haze we get so often

krustygstring

As a follow up to my previous queries on Monday about wanting to skip rest days, and running too quick: the wisdom of the forum was correct on both counts.

Rest day: I had a few niggles in my ankles and knees which I was just going to run through, but thought the better of it and took the extra day to recover. The run today was good but I could feel that if I had tried it yesterday I'd be in a lot more pain now.

Speed: My eagerness to continuously beat my previous times was getting the better of me (4 sessions in!) so I slowed down my running pace today and whaddya know, my distance covered in 31 mins was better. Here's the breakdown:

Wk2D1 (Monday):
Avg walking speed: 9:02 min per km
Walk distance: 2.43
Avg running speed: 5:01 min per km
Run distance: 1.79
Total distance: 4.22

Wk2D2 (Today):
Avg walking speed: 8:21 min per km
Walk distance: 2.63
Avg running speed: 5:19
Run distance: 1.69
Total distance: 4.32

Much better when I didn't kill myself due to brisker walking. Lesson learned.

Dr.Winston O'Boogie

What's the best couch to 5k app for iphone? Seems to be a lot out there.

Something that shows calories burnt, best times, map of route, etc?

Mrs Docjewel

Week 7 done! Went out again at 7.30am after very little sleep. Loved running in the heavy rain (not so much the muck!)
I'm starting to find that I get a whopper of a headache about an hour after I finish, I'm presuming this has something to do with running on an empty stomach? Anyone else have this problem?

fits

Are you sure you're not dehydrated? Big cause of headaches.

I just finished W5D3

Mrs Docjewel

fits wrote: »

Are you sure you're not dehydrated? Big cause of headaches.

I just finished W5D3

Well done fits you're over half way there!
No don't think I'm dehydrated, in fact I'm drinking plenty of water before and after. I was thinking it had more to do with not eating beforehand. I might try a run later in the day to see if it makes a difference.

happyday

Casey78 wrote: »

I bought one on eBay for a couple of euro. It's grand only I have a Galaxy S4 so it's a little bulky on the arm. I was thinking when I'm finished the program I'll buy an ipod shuffle and a gps watch as I think it would be handier than the phone. The ipod shuffle is only small.
The music really gets me through the tough nights. Doing week 5 day 3 tomorrow which is 20min run!!

Best of luck with the 20 mins Casey. Let us know how it goes!

happyday

krustygstring wrote: »

I've been ridiculously lucky with the rain. I headed out this afternoon when there was a break. I was expecting to get drenched but it kindly waited until I was walking back in my front door before it poured down again. I'm kinda okay with getting soaked though, the rain might mask the river of sweat coming down my face

I'm on the lookout for an armband for my phone too. I've seen one or two on Amazon but hoping others here can recommend one (for LG Nexus4). Got my eye on this one.

Afraid I can't recommend one for you but if you mention model I'm sure someone here can give advice (or even try the more general running and phone specific forums, and I'm gonna go take my own advice on that now!).

Thanks Krustygstring - great name! My phone is a HTC Desire x.

More rain today so I'll just have to get out there. :rolleyes:

xjman

Can anyone recommend a reasonably priced gps watch? One that shows calories burned and works similar to the runkeeper app...
Loving this thread,by the way..keep all the feedback coming

krustygstring

niallo24 wrote: »

What's the best couch to 5k app for iphone? Seems to be a lot out there.

Something that shows calories burnt, best times, map of route, etc?

There are buttloads out there. The one I use is on Android, but here's the iOS equivalent
It's got very accurate route mapping, gives a good bit of detail about pace/distance, logs all days (if you repeat a day it stores both for comparison), has voice prompts for walking, jogging and optional halfway notification, and has a built in music player. There's no calories stats though. It's €1.79 which I've definitely not regretted, but as you said there are plenty of free interval and C25K alternatives if you don't wanna pay.

john mayo 10

xjman wrote: »

Can anyone recommend a reasonably priced gps watch? One that shows calories burned and works similar to the runkeeper app...
Loving this thread,by the way..keep all the feedback coming

I recently bought thé Garmin forerunner 10. It has everthing u need ie pace,distance,time,calories etc. Great watch that costs about 120 euros

LumpyOtoole

john mayo 10 wrote: »

I recently bought thé Garmin forerunner 10. It has everthing u need ie pace,distance,time,calories etc. Great watch that costs about 120 euros

thanks for that, I've been looking at the GPS watches, if I keep this running thing up I'm hoping Santa will bring me one, some of the prices though are eye watering. 120 euros is a bit more like it.

Casey78

Well I've done it !! Week 5 Day 3 20min run.
Was so happy when I finished it,I was dreading it but I flew through it.
Was suppose to go last night but had a long day at work and wasn't in the form for it so thought it would be best not to attempt it because I would have been annoyed if I couldn't finish it.
I ran 3.6km in the 20mins at a pace of 5.35 min/km.
I felt I had more in me tonight and probably could have kept going.I actually let out a cheer when the voice said cool down at the end of the 20min segment..If anyone had seen me they would have thought I was off my rocker.

I am chuffed with myself to be honest,6 weeks ago I could barely run for 30 secs.
btw great advice to have the 5 song playlist ready to go for the 20min run,I knew when the last song came on I only had a few minutes left and it really helped.