Couch to 5k thread

caitrionaanne

Well done confisedeire!!!!! Getting started is the biggest battle and well done on the weightloss too.

I think for me, I committed to a 10k before I was ready but I might surprise myself! And sure if i have to walk some, so be it!!! I am going through a demotivated phase at the moment but im hoping that will change for me. I suffered big time with my knees at the start. I ended up getting physio for 6weeks and the niggles have started again so i have a date with my BFF the foam roller tomorrow!! Ouch

The Muppet

confusedeire wrote: »

just read the last 10 or so pages in this thread its great to hear other people talking about what there going through. really helps me.

I just completed week 2. I was over 18st at the end of may and today I'm 16st so two weeks ago I started c25k i nearly got sick half way through week 1 day 1 now i cant wait to start week 3. and the hardest thing i find is trying to slow my pace down and giving myself my rest days. my knees where sore but not painful after the run and for the day after but today I slowed my pace and got home with less soreness.

I was covering 3.5k each time as that was a loop I was doing. last time i completed in 28mins ish but today I changed my route and covered 3.2km in 30mins but half the run downhill then back uphill to my home again found it much better. slowing the pace to get the body used to it. the distance can come later.

I started a log to try and keep my motivation up. but now Im also going to follow this thread as i think it really helps

Well done. Don't get too caught up on distances for now it's l about time running to build your fitness.

confusedeire

completed Week 3 Day 1. found very easy. I'm doing a training log on here if anybody thinking of taking it up. I'm going to try and post after every run on it hopefully it might help someone start. doing a personal log is really motivating me to continue. I couldn't run for a minute before I started this.


linky to thread if your interested
http://www.boards.ie/vbulletin/showthread.php?t=2057276223

happyday

caitrionaanne wrote: »

Was gonna do that run with Ray in cork myself but having mid week run isnt ideal! All the same, I might see if I can get off work! It be great to do a 5k before the 10k one to get into the spirit!

I might be running along side you so! I'm very nervous about it. I can only run about 3k in 28 minutes so I'll have to walk some of it.

caitrionaanne

Looks like the run with Ray wont happen for me Cant get time off work.

Dont be nervous happyday! You will prob really enjoy it and i bet you will surprise yourself with how much of it you will actually run! Im doing a 10k Tipperary mini marathon on the 28th Sept. Im just gonna go with the flow, if i need to walk some i will! They say the atmosphere will carry you a long way too!

bramblecorner

Hi guys

Not good at forum stuff but I am starting c25k today. This week is the week with all the kids back school/uni to start getting a healthier life style! I also was out on a wee bike ride yesterday.

Anyway, what app do you mostly recommend as my pal for C25K?

Thanks so much and I am working my way through the posts so apologies if I am asking a commonly asked question

confusedeire

bramblecorner wrote: »

Hi guys

Not good at forum stuff but I am starting c25k today. This week is the week with all the kids back school/uni to start getting a healthier life style! I also was out on a wee bike ride yesterday.

Anyway, what app do you mostly recommend as my pal for C25K?

Thanks so much and I am working my way through the posts so apologies if I am asking a commonly asked question

I use c25k free and I have music playing aswell. The c25k app talks over the music . there is also NHS c25k podcast on the NHS website my girlfriend uses these and she prefers them due to the coaching you get along the way. Just remember to go slow or you could injur urself until your body and joints get used to it.

I started a few weeks ago I'm half way there now and my knees got very sore but because I kept going slow I've no more pain now

bramblecorner

Thanks confusedeire. Yes music will help thank you .... hadn't thought of that.

Well I just did day one based on info from the net .... OK I can still breath and I have done it, day one, step one! Although where I can run (and hide!) is not a smooth path its a back path over a river etc so somewhat uneven. I will get to the point where I will run down the road with the rest of the slim fit ones but not just now!

Sorry rambled on there a bit .... now to look for good running music.

Thanks again

confusedeire

bramblecorner wrote: »

Thanks confusedeire. Yes music will help thank you .... hadn't thought of that.

Well I just did day one based on info from the net .... OK I can still breath and I have done it, day one, step one! Although where I can run (and hide!) is not a smooth path its a back path over a river etc so somewhat uneven. I will get to the point where I will run down the road with the rest of the slim fit ones but not just now!

Sorry rambled on there a bit .... now to look for good running music.

Thanks again

well done your doing better than i did i wanted to get sick half way through my first day. but i was running to hard aswell. we learn as we go along. keep it up the hard part is done

bramblecorner

Def not running hard more a quite fast walk .... soon though I will run harder and faster ha ha ha! Thanks very much

confusedeire

bramblecorner wrote: »

Def not running hard more a quite fast walk .... soon though I will run harder and faster ha ha ha! Thanks very much

Ya my running pace is nearly the same as my walking pace.

caitrionaanne

Hey all!! So my 10k is coming up now on Sunday and im sooo not ready! Have never ran more than 5k and im pretty slow!! Any tips for me?

The Muppet

A nice easy pace might see you through. I don't wish to be negative but I think you'll find the move from 5 k to 10k in one go tough going . Good luck

happyday

caitrionaanne wrote: »

Hey all!! So my 10k is coming up now on Sunday and im sooo not ready! Have never ran more than 5k and im pretty slow!! Any tips for me?

Best of luck today Caitrionaanne! I hope you do well. I did my 5k with Ray D'Arcy and Spar and finished it. I managed to run it all even though I had only covered 3.5k before that in 30 minutes. I was very slow but delighted I did it. So go you!

caitrionaanne

Hi guys!! The Muppet was right! I wasnt gonna be able to run 10k but i did run about half and speed walked the rest!!! Doing another one in 2 weeks so can build on that! I loved it though, great atmosphere!!
Well done happyday! I bet you felt great after that achievement!

The Muppet

Well done Anne on the run .
I'm a recent (20 months on and off) c25k disciple myself and I'm currently building up on distance so I know how tough it is to get from 5 to. 10 k and further it just takes time on the road with gradual increases , you'll know yourself when you can add a little distance .

Maximus Alexander

It took me a month of running 5k thrice a week after finishing the program before I suddenly ran 6k. I think it was because I had no program to follow any more and so nothing forcing me to push myself. I would recommend moving to a 10k program in order to step it up.

Well done though for getting out there and having a crack at the 10k!

The Muppet

I tried a 10k program after the couch to 5k last year and I failed on it to the extent I didn't run for 4 months . I put that down to the easy runs on the program being too short to prepare me for the longer weekend run. It just didn't work for me.

I stated back in January this year and build to 5 k again. I run four or five times a week with my shortest run being 5 k and my longest at the moment 12k just by gradually adding distance on the days I felt strong enough to do so . I do 4 mile and 5 mile and a longer run each week. I'm not advocating that for anyone's else. It's just what is working for me so far . I have to learn to slow down for my Longer runs as I all my runs are at the one pace which is around 10 minute miles.

happyday

I finished the C25K programme a few weeks ago and now I'm just doing the 30 minute runs 3 times a week and going a little further each time. My speed is improving without me forcing it to. Today I did 3.86 km in the 30 minutes. I'll keep working on it till I can get closer to doing 5 k in that time. I did move onto the 10k programme the last time I finished the 5k one and found it strange to go back to doing 10 mins at a time again and then I stopped for months. Back at it again now though!

themom

Hi everyone

I am hoping to start this week on C25K.I started it last year but gave up after a couple of weeks but realy want to try again.

I think all this marathon talk has got me hungry for it!If I was able to run 5k I would feel like I had run a marathon

So am looking for something with music,can anyone send me in the right direction?

Tar.Aldarion

I listened to the NHS c25k program, so that is generic music playing, dunno what the songs were and a girl saying how much you've done and talking to you at the different stage. Was pretty good.

http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx


Apart from that I just pick an upbeat playlist from youtube and play it on um phone.

confusedeire

themom wrote: »

Hi everyone

I am hoping to start this week on C25K.I started it last year but gave up after a couple of weeks but realy want to try again.

I think all this marathon talk has got me hungry for it!If I was able to run 5k I would feel like I had run a marathon

So am looking for something with music,can anyone send me in the right direction?

Tar.Aldarion wrote: »

I listened to the NHS c25k program, so that is generic music playing, dunno what the songs were and a girl saying how much you've done and talking to you at the different stage. Was pretty good.

http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx


Apart from that I just pick an upbeat playlist from youtube and play it on um phone.

i 2nd the c25k podcast. i only completed the program last week or the week before.

wyrn

themom wrote: »

Hi everyone

I am hoping to start this week on C25K.I started it last year but gave up after a couple of weeks but realy want to try again.

I think all this marathon talk has got me hungry for it!If I was able to run 5k I would feel like I had run a marathon

So am looking for something with music,can anyone send me in the right direction?

Funny you should say that, I was just popping in to say something similar. I posted in here back in April that I was starting C25K and I got almost half way through C25K and through two 5K organised runs when my ankle gave out. It was swollen for about three weeks and then I did something to my back. Tonight was the first time I went back to running since May. It was so tough to get the motivation to get back out there. I'm glad I did it even though I really really really hate running. The only downside was that I tried a new C25K app and I didn't like it. Fingers crossed I'll make it through the whole program this time.

Best of luck themom about getting back out there!

AllWasWell

Hi everyone, I just started the couch to 5k today, and did my first workout. When I looked at the app after, it didn't log my details. It just said I had completed the workout but it didn't log my distance. I was wondering if anyone knew how to fix this? My GPS is enabled for the app and my 3G and location services were turned on.
Thanks!

Pierce_1991

AllWasWell wrote: »

Hi everyone, I just started the couch to 5k today, and did my first workout. When I looked at the app after, it didn't log my details. It just said I had completed the workout but it didn't log my distance. I was wondering if anyone knew how to fix this? My GPS is enabled for the app and my 3G and location services were turned on.
Thanks!

If you're using the same c25k app I used it doesn't have the mapping capabilities. You'd need to download a separate app like Map My Run for that.

Best of luck with the running!

flazio

Hi folks, on Week 8 day 2 of the programme, using the active.com android paid app and Spotify playlists. Doing OK logged a 4.95 distance last time round. Hope to enter a 5k run soon.
My question is, as I have been using a local athletics track for all my training, will road running be a lot lot tougher? I should point out that I'm not what you would call the picture of health, a bit short and a bit heavy and early into my 4th decade on the earth. Been following the Operation Transformation programme, subbing their 0 to 5k with the C25K programme and making good progress. Down 12kg.

Ososlo

flazio wrote: »

Hi folks, on Week 8 day 2 of the programme, using the active.com android paid app and Spotify playlists. Doing OK logged a 4.95 distance last time round. Hope to enter a 5k run soon.
My question is, as I have been using a local athletics track for all my training, will road running be a lot lot tougher? I should point out that I'm not what you would call the picture of health, a bit short and a bit heavy and early into my 4th decade on the earth. Been following the Operation Transformation programme, subbing their 0 to 5k with the C25K programme and making good progress. Down 12kg.

Well done for getting to Week 8! You must be nearly there!

Yes it will be different alright. The track is completely flat and very few races are completely flat. Best to get out there on the road/paths/parks for some training before you do the race.
If you have a Parkrun near you that'd be a great way to do a few 5ks without have the pressure of a 'real' race to worry about plus they're free!

flazio

Thanks for the advice. It's not so much the "racing " rather then the achievement of getting to the finish line. Don't care how many are ahead or behind me. Park runs a bit sparse in the midlands. Might try the Galway one.

Greenmachine

Assuming this thread is still active even though it is almost a month since the last post.
I am thinking of giving the couch to 5k a go. From reading a lot of the other post here it seems my goal might be a little different than some others going for the challenge. None the less I feel it is a good challenge to set for myself. I will leave a break down of my own personal motivations and goals, to a training log when I begin this program.
Now for my questions. Hope it is okay to post them here instead of starting a new thread.
What programs are most people using. Is the NHS one the most popular.
How are keeping tracking their distances, how useful are these apps, can they track distance over time, in a graph format.
I don't want to push my running pace too fast, too early because the increased duration of therunning intervals some weeks seem really large.
Currently my walking pace is reasonably fast I would say, but can't run for much more than a minute if that.

Tar.Aldarion

I used the NHS choices ones, found them good. If I was doing it again I'd try the zombies, run 5k app for fun.
I used endomondo to jkeep track of how far I ran, so I would start the audo and the app at the same time and run. it shows route, speed, distance etc.
If the running intervals seem too big just jog very slowly, just keeping going is the main thing. You improve fast at it as long as you do your rest days.

Greenmachine

Tar.Aldarion wrote: »

I used the NHS choices ones, found them good. If I was doing it again I'd try the zombies, run 5k app for fun.
I used endomondo to jkeep track of how far I ran, so I would start the audo and the app at the same time and run. it shows route, speed, distance etc.
If the running intervals seem too big just jog very slowly, just keeping going is the main thing. You improve fast at it as long as you do your rest days.

My phone is andoid. Do I need an apple device to play the NHS couch to 5k files. Are the programs you have suggested available on android.

Tar.Aldarion

Yeah I have an android, they are all on android. The NHS files were jsut audio files I downloaded from their site and put on my phone.
http://www.nhs.uk/Tools/Pages/Couch-to-5K-running-plan.aspx

Greenmachine

Tar.Aldarion wrote: »

I used the NHS choices ones, found them good. If I was doing it again I'd try the zombies, run 5k app for fun.
I used endomondo to jkeep track of how far I ran, so I would start the audo and the app at the same time and run. it shows route, speed, distance etc.
If the running intervals seem too big just jog very slowly, just keeping going is the main thing. You improve fast at it as long as you do your rest days.

Okay downloaded the first week of the "nhs couch to 5k" as well as endomondo. Started the audio file and then the app immediately after. The file crashed but, I got it going again after about a minute other it went pretty well. I struggled a bit with the 2nd to last run, started to get a stitch in my stomach. Guess I ran too soon after eating. I was just really keen to start after being sick the last week or so.
First session
8 minutes running according to nhs app
Total time 32:20 (endomondo)
Distance 4.49km (endomondo)
Delighted to be honest. Would like to see a 25 minute 5k before entering a run. I am sure I might get slated by some being ambitious, but I am gluttonous for some punishment.
Log to follow.

Tar.Aldarion

Well done, keep it up,
make sure to have the rest days or you will get injured. And don't run too fast either straight away. Great going!

BrookieD

Started back running last week. Used to bike and run a three years ago but youngest was very ill so put everything into him. Now he is doing ok I am back running again. Bloody tough getting into it.

Run one (Wed morning) - Dublin Canal and back to Grantham Street
4.3km Distance
26:20 Moving Time
6:01/km Pace

Legs felt sore the day after but went on a shorter run the evening after for run two (Thurs Evening):
2.8km Distance
17:22 Moving Time
6:10/km Pace

Rest for the weekend and back out on Monday Morning - Legs no where near as heavy for run three
4.4km Distance
25:07 Moving Time
5:35/km Pace

Felt great and went again this morning for fourth run;
4.6km Distance
26:21 Moving Time
5:40/km Pace

Pace is getting better - but really getting into it now.


Goals;
5km - currently 4.7km - i think there is a difference between mapmyrun and strava as MMR route was 5km but Strava clocked me at 4.7km - Anyone find this?
Sub 25min 5k (mid May)- running 4.7k @ 26.21 this morning
Sub 23min 5k (end June) - tough pace but think i can manage it
=< 4.45 for a 1k split

Longer term
Build to a 7.5k
onto 10k
No time frame on above yet.

Feedback on the above most welcome and I am running on Mon - Wed - Fri morning 7am if anyone is around town

Strava link https://www.strava.com/athletes/121538
OR
I am on the Nike+ site but unsure how to share this profile to join friends and routes etc... PM if you want to link up on Nike+


In any case hope to see some fellow runners on the street.

Cheers ;-)

Greenmachine

@BrookieD. I have not seen any previous logs, by you, I am new enough to the running forum. From what I can see you certainly have the endurance at the moment. Going by your pace for the runs you have posted, you only need to shave two minutes off your 5k time. 25 minute 5k looks achievable from where I am standing. Looks like you have a pretty solid base there. What times, distances were you running, when you stopped 3 years ago.

BrookieD

Greenmachine wrote: »

@BrookieD. I have not seen any previous logs, by you, I am new enough to the running forum. From what I can see you certainly have the endurance at the moment. Going by your pace for the runs you have posted, you only need to shave two minutes off your 5k time. 25 minute 5k looks achievable from where I am standing. Looks like you have a pretty solid base there. What times, distances were you running, when you stopped 3 years ago.

thanks - Never done any logs before.. might look into setting one up though... To be honest i was not keeping much of an eye on them - I was mostly on the bike as when running i was hitting 3k and my shins were in bits... was very concerned this would happen again but there grand... putting it down to proper running shoes and not generic rubbish.

also 3 yrs ago i think it was more endurance training on the bike as i was going 50km several times a week to and from work. running was just an add on...

marko93

For anyone who has used the Couch to 5k® app, how does it work in regards to distance? Does it track you and after 2.5km say something like, okay turn around?

Thepoet85

marko93 wrote:

For anyone who has used the Couch to 5k® app, how does it work in regards to distance? Does it track you and after 2.5km say something like, okay turn around?

I can't remember exactly but I think it tells you that you're at the half way mark.

marko93

Thepoet85 wrote: »

I can't remember exactly but I think it tells you that you're at the half way mark.

That's perfect then, never done anything like this before, so wouldn't have a clue about a 5km route to do it on.

magicmushroom

marko93 wrote: »

That's perfect then, never done anything like this before, so wouldn't have a clue about a 5km route to do it on.

The one I'm using tells me I'm halfway there.
When I was looking for a good route to do it on, I used Runkeeper and went for a walk - it clocks up the KM as you're going, so you can see when you're at 2.5k
I run the same road each time so I know how far I've gone.

marko93

magicmushroom wrote: »

The one I'm using tells me I'm halfway there.
When I was looking for a good route to do it on, I used Runkeeper and went for a walk - it clocks up the KM as you're going, so you can see when you're at 2.5k
I run the same road each time so I know how far I've gone.

I'll have to do that myself to be sure before I start, thanks for the advice

happyday

I used C25K by Zen Labs. It tells you "You are half way." I'm delighted when I hear that! I use Runkeeper at the same time and it tells you how long and at what pace you are running every 5 minutes. It helps motivate me to keep going.

BrookieD

just run a PB of 24:23 for 5km this morning - change in stride pattern and breathing helped a massive amount. bloody over the moon as i tagged mid may for a sub 25min so ahead of my goals.... ;-) - hoping for a race during the summer when footy season is over.

magicmushroom

BrookieD wrote: »

just run a PB of 24:23 for 5km this morning - change in stride pattern and breathing helped a massive amount. bloody over the moon as i tagged mid may for a sub 25min so ahead of my goals.... ;-) - hoping for a race during the summer when footy season is over.

Jesus that's a fantastic time! Well done - took me almost 17 minute to do 2.5 last week so you are an inspiration to me haha

BrookieD

magicmushroom wrote: »

Jesus that's a fantastic time! Well done - took me almost 17 minute to do 2.5 last week so you are an inspiration to me haha

- keep going dude, only back running 4 weeks now so delighted and can see the imporvements coming thick and fast. Feel much better, more energy, not eating as much rubbish and in general just feel a whole heap better

Greenmachine

BrookieD wrote: »

- keep going dude, only back running 4 weeks now so delighted and can see the imporvements coming thick and fast. Feel much better, more energy, not eating as much rubbish and in general just feel a whole heap better

Fantastic going brookieD. My first uninterrupted 20 minute run coming up Sunday. Should be tomorrow, but going on the beer tonight and tomorrow is supposed to be another wash out.

Maximus Alexander

Greenmachine wrote: »

Fantastic going brookieD. My first uninterrupted 20 minute run coming up Sunday. Should be tomorrow, but going on the beer tonight and tomorrow is supposed to be another wash out.

I too have to run tomorrow after some very heavy sauce tonight. Should be... interesting.

I don't mind running in the rain. I kinda like it actually.

Greenmachine

Maximus Alexander wrote: »

I too have to run tomorrow after some very heavy sauce tonight. Should be... interesting.

I don't mind running in the rain. I kinda like it actually.

Not doing it long enough to accept it yet. Worried about running my running shoes. Of course, I am sure they are actually up to the job or there races would be cancelled every time it rained. :rolleyes:
Was suffering horribly this morning, did not even go on a mad session, just 5 beers. At this stage lack is sleep is my only issues. An early night tonight if I ever get round to cooking. Early rise tomorrow and then the big 2 0.

rustyzip

G-Money wrote: »

Here's a post I made on the Couch to 5K thread on the Food Diary forum a few weeks ago. I guess it might be useful here too...


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.

I hope it's ok to drag up a thread to say thanks.
This post inspired me to start the couch to 5k today