Couch to 5k thread

Dodge

W1 D3

Tough one tonight. Really late getting home and was told dinner would be ready in half an hour so got dressed and rushed out. Decided to leave the estate and head for park nearby. Running on concrete paths was tougher than grass so stuck to that where I could. The wind didn't help as it seemed in my face most of the time and I was uphill for a bit too

Was glad to finish this one. Might stick to flatter grass routes next week. Still felt OK after it though. Not tired or aching. Breathing ok. Hoping to get out again on Friday

Ososlo

Dodge wrote: »

W1 D3

Tough one tonight. Really late getting home and was told dinner would be ready in half an hour so got dressed and rushed out. Decided to leave the estate and head for park nearby. Running on concrete paths was tougher than grass so stuck to that where I could. The wind didn't help as it seemed in my face most of the time and I was uphill for a bit too

Was glad to finish this one. Might stick to flatter grass routes next week. Still felt OK after it though. Not tired or aching. Breathing ok. Hoping to get out again on Friday

Good on ya Dodge.
I'd recommend making it as easy for yourself as possible for the first few weeks, and chose routes that are flat and try not to have to run against the wind. Try to get through the early weeks feeling as comfortable as possible. Not easy I know but give yourself every chance!!!
Good luck Friday!

Devilman40k

Started this program 8 weeks ago. Ran 1st 5k race tonight ( Run in the dark ) finished in 28.05 delighted with that. 8 weeks ago 5k would have taken me 45-50 minutes.

Dodge

Decided to write about it weekly for balls.ie. Extra motivation now

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-one/315660

Ososlo

Dodge wrote: »

Decided to write about it weekly for balls.ie. Extra motivation now

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-one/315660

That's so cool Dodge and really brings me back to what it was like when I was starting out.
I've no doubt you'll smash it as you seem really committed. I'll be following that blog with interest!

Dodge

Just to say I finished week 2, day 2 last night. Will add to the diary later in the week. Learned a lesson though; Never run on a full belly

Devilman40k

Dodge wrote: »

Just to say I finished week 2, day 2 last night. Will add to the diary later in the week. Learned a lesson though; Never run on a full belly

Something I learned after about 2 weeks also, I tend to time eating to 3 hours or so before I run now, not sure if that's a good way of doing it but it works for me.

Dodge

I've been going out before dinner most evenings but watched the Ireland game lst night so went out after (and had dinner at 9:30). Managed it but wasn't as comfortable as usual

Captain Slow IRL

I was told no eating 2 hours before jogging and it works fine, as long as I eat slowly and don't rush the food or stuff myself.

The Muppet

I think everyone is different regarding how long they should leave between eating and running.. I can eat a light snack an hour before a run and be grand.

Dodge

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-two/316139

Week 2 diary.

Dodge

Just to check in and say I'm still going. Did Week 3, day 2 last night. Final run was the first time I had to check the clock to see how long was left. Luckily only 30 seconds so was able to keep going. Gave myself an extra long cool down walk too

Dodge

Week 3 done. Much better today than the last day.

Had a look at next run and involves 2 5 minute runs (amongst others). Unthinkable for me a month ago

Dodge

Week 3 diary here

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-three/317863

Dodge

Just checking in to say I'm still with it. Week 5 day 2 was 8 minutes run, 5 mins walk, 8 mins run

I didn't realise it and thought I had missed an instruction. Completed it though

Will post week 4 diary later

Dodge

Week 4 diary. Tough week

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-four/318701

Dodge

Started week 6 today. Just realised I'm scheduled to finish this around New Year's Eve, New Year's Day

Gulp

Dodge

Week 5 diary here. Thanks for all the support

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-five/319436

Ososlo

Dodge wrote: »

Week 5 diary here. Thanks for all the support

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-five/319436

That is absolutely brilliant! You're flying it! Really enjoying your reports. Keep it up now over the break and don't let all that good progress go to waste over the holidays!
Best of luck with the next few weeks.

Dodge

Ososlo wrote: »

That is absolutely brilliant! You're flying it! Really enjoying your reports. Keep it up now over the break and don't let all that good progress go to waste over the holidays!
Best of luck with the next few weeks.

No, definitely won't give it up.

I'll likely complete week 6 tomorrow

Then week 7 will be
Sunday 20th, Tuesday 22nd, Thursday 24th (once daughter is in bed for Santy)

Week 8 will be
Sunday 27th, Tuesday 29th and Thursday 31st (daytime)

Luckily the 3 per week gives me a bit of flexibility. I hope to continue with at least 3 runs a week after that before tackling a parkrun in late january

Ososlo

Dodge wrote: »

No, definitely won't give it up.

I'll likely complete week 6 tomorrow

Then week 7 will be
Sunday 20th, Tuesday 22nd, Thursday 24th (once daughter is in bed for Santy)

Week 8 will be
Sunday 27th, Tuesday 29th and Thursday 31st (daytime)

Luckily the 3 per week gives me a bit of flexibility. I hope to continue with at least 3 runs a week after that before tackling a parkrun in late january

ha ha someone's got the running bug
I've also mapped out exactly what running I can do over the next 2 weeks of madness and when I can fit it in!
That kind of consistency and commitment will stand to you!

Dodge

Just to let you know that this is paused. Injured my knee (in a non-running way!) so couldn't complete week 6. I think I'll start back at week 6 day 1 and see how I feel. Hopefully by end of the week

Northern Monkey

Started week 1 this morning. First time I've done 30 minutes exercise in at least 10 years. Let's hope I can keep it up.

Dodge

I'm hoping to get back out tonight. Knee hasn't been right for 2 weeks. Managed to get 2 long walks in last week but anytime I tried to run it felt off. Dying to get out running again

Good luck to all those taking it up this January

Wanderer41

Well my plans last year to complete couch to 5k didn't materialise so I am definitely going to do it this year! Going to go out and start maybe week 2 again either tomorrow or Friday.

Maximus Alexander

Wanderer41 wrote: »

Well my plans last year to complete couch to 5k didn't materialise so I am definitely going to do it this year! Going to go out and start maybe week 2 again either tomorrow or Friday.

Stay away from this "or" stuff. Plan it for tomorrow and do it tomorrow. Make it non-optional. That would be my advice. Good luck.

Northern Monkey

Week one finished.:) The app is a big motivator for me as I think I would have stopped after 20 minutes on the first day had I been doing it myself. I've been staying in a hotel this week, so all 3 sessions have been on a treadmill. I think the real fun will be on Sunday morning when I have to run in public for the first time!

Pierce_1991

Just jumped back onto the C25K Express after about two years (hard to believe it's actually that long ha). I had done it before and reached a point where I was running 6 kms or so without stopping. But then Winter came and the running stopped and I stupidly never went back. Started off at Week 3 Day 1 there which I think was perfect for me. Worked up a sweat and felt the legs go a bit towards the end so I know I'm doing it right

Dodge

After a few weeks out with a knee injury and a flu/sinus infection I re-started week 6 today.

Delighted that I was able to manage it without too many problems over my lunch break. Feel great now at my desk having showered and refueled.

Hope to continue this on Sunday

Dodge

Back out today. Felt great. 2 10 minute runs either side of a 3 minute walk. I'm back at the stage I was before injury and illness sidelined me.

Hoping to finally finish week 6 on Tuesday at lunch time

Dodge

Week 6 done. Tough one today. I'll post my diary tomorrow

Dodge

My week 6 diary

http://www.balls.ie/fitness-lifestyle/join-me-on-my-couch-to-5k-journey-week-six/322245?utm_campaign=twitter&utm_medium=twitter&utm_source=twitter

Things didn't go to plan but I finished it...

Northern Monkey

After a 3 week lay up due to dodgy knees after my last session I'm back on week 2 this week. I'm taking it pretty easy pace wise as I'm worried I will damage them again. I've never really been into exercise, but 3 weeks without being able to do anything was tough, hopefully I will keep the enthusiasm up.

Also, if anyone is thinking about wireless headphones, I picked up this cheap and cheerful set from Amazon.

http://www.amazon.co.uk/gp/aw/d/B015O4HF6S/ref=pd_aw_sbs_23_1?ie=UTF8&dpID=41A6xax37lL&dpSrc=sims&preST=_AC_UL115_SR115%2C115_&refRID=06Q1ZF62V8WKSZF70YX7

I'm really impressed with them for the price, perfect for the gym/running.

mags2016

Hi. I've done two runs in week 4. On my last run my feet and ankles were sore and a day later they are still sore. I think maybe a break for a few days might be in order. Although I'm afraid it'll be harder to get back into it. I've only taken a day in between runs so far, never more than that. I know I need to invest in better runners too. Has anyone else on here had similar problems

FIFA2004

mags2016 wrote: »

Hi. I've done two runs in week 4. On my last run my feet and ankles were sore and a day later they are still sore. I think maybe a break for a few days might be in order. Although I'm afraid it'll be harder to get back into it. I've only taken a day in between runs so far, never more than that. I know I need to invest in better runners too. Has anyone else on here had similar problems

Well done for getting this far! I'm in no way qualified to give advice with injuries but I do remember that when the c25k runs got that bit longer my feet, ankles, calfs all got quite sore for a while, well more a really tired feeling than really painful. I always put it down to putting force thru muscles and joints that they weren't used to.

Maybe take an extra day this time and see how you are after? Also if you haven't been stretching that could help? If you've been running on road maybe grass would be less painful?
There's a lot of people on here better positioned to help but maybe something above night help!
Good luck with the rest of the programme

The Muppet

By no means an expert either but when I did the couch 2 5k I always had a 2 day break between weeks .

mags2016

The Muppet wrote: »

By no means an expert either but when I did the couch 2 5k I always had a 2 day break between weeks .

Thank you. I probably have been doing too much.

mags2016

FIFA2004 wrote: »

Well done for getting this far! I'm in no way qualified to give advice with injuries but I do remember that when the c25k runs got that bit longer my feet, ankles, calfs all got quite sore for a while, well more a really tired feeling than really painful. I always put it down to putting force thru muscles and joints that they weren't used to.

Maybe take an extra day this time and see how you are after? Also if you haven't been stretching that could help? If you've been running on road maybe grass would be less painful?
There's a lot of people on here better positioned to help but maybe something above night help!
Good luck with the rest of the programme

Thank you. I'll definitely take an extra day or two and see how I go. Maybe grass might be better to run on.

The Muppet

My understanding of the plan was 3 days running and 4 days rest each week. I did that and got through it injury free .

Keep the pace easy and enjoy the runs.
The best of luck with it .

positron

Didn't realise there's such a large thread on C25K logs here. My googling is as just bad as my running!

I am nearly 40. Overweight and fast approaching obese range of BMI. I started C25K when I was away on holidays in India and struggled with the heat and humidity first couple of weeks. Back in Ireland, after couple of weeks of break in the name of climatisation (cough lazyness cough)... I restarted C25K by doing W3. Last Saturday I was supposed to W6D3, instead I did the Oldbridge Parkrun and loved everything about it. I finished behind dozens of little kids, retired folks etc but well, I was glad to finish my first 5k - time was around 32 minutes - well pleased.

I did W7D1 today and hope to run Oldbridge Parkrun again this Saturday. Great program.

tmabr

Hi all. Im just getting into week 3. I'm 42 and haven't exercised since age 18. Off the smokes 4 months and eating everything in sight😊 Downloaded a random c25k app and following it. 30 minutes is getting me about 2 miles walking and running. All going well except my Achilles are really painful the day after. Really enjoying the exercise. And up 70€ a week.

kazmcdonald

Well done, keep it up! The smoking is a big one. Off them 3 years after smoking 20-30 a day for 15 years. Just finishing week 6 - I love it! Was pretty tough at the start especially day one when I thought I was going to keel over! Looking forward to my 1st 5k soon and am going to treat myself to a new pair of runners. 

Edit: I'm sorry I can't help with your problem but well done again on the smoking and running.

The Muppet

tmabr wrote: »

Hi all. Im just getting into week 3. I'm 42 and haven't exercised since age 18. Off the smokes 4 months and eating everything in sight Downloaded a random c25k app and following it. 30 minutes is getting me about 2 miles walking and running. All going well except my Achilles are really painful the day after. Really enjoying the exercise. And up 70 a week.

Well done on your progress. Take it nice and easy with the running parts and drink plenty of water every day to keep yourself hydrated .

positron

positron wrote: »

Last Saturday I was supposed to W6D3, instead I did the Oldbridge Parkrun and loved everything about it. I finished behind dozens of little kids, retired folks etc but well, I was glad to finish my first 5k - time was around 32 minutes - well pleased.

I did W7D1 today and hope to run Oldbridge Parkrun again this Saturday. Great program.

As a follow up, I did W7D3 also at Oldbridge Parkrun. And shaved off nearly 50 places by the finish line.

Okay, that's not entirely true. There were only half the crowd there, so relatively I am my second run was more or less same as first run, I took 31 minutes or so. I was trying to come in under 30 minutes, but it was not do be. There is always another Saturday.

In the end, I ended up taking a long walk after the run and ran another 20 minutes, hopefully I will move towards 10k in a few months (or years) time.

oleras

positron wrote: »

As a follow up, I did W7D3 also at Oldbridge Parkrun. And shaved off nearly 50 places by the finish line.

Okay, that's not entirely true. There were only half the crowd there, so relatively I am my second run was more or less same as first run, I took 31 minutes or so. I was trying to come in under 30 minutes, but it was not do be. There is always another Saturday.

In the end, I ended up taking a long walk after the run and ran another 20 minutes, hopefully I will move towards 10k in a few months (or years) time.

SO ?....

Keep it to under 2 lines ?

Penfailed

oleras wrote: »

SO ?....

Keep it to under 2 lines ?

Eh?

oleras

Penfailed wrote: »

Eh?

I am as confused as you ?

I must have been replying to something else ?

positron

I thought you were new incarnation of 'Bowerick Wowbagger the Infinitely Prolonged'.

Anywhoo, C25K done and dusted. i am delighted that I can run 30m plus non stop. This program works!

Now to 10K and beyond.

Ivefoundgod

Hi folks

New to the world of running in a sense but am an active soccer player. I'm doing some preseason work at the moment to get ready for the season and am wondering can someone point me in the direction of a slightly more intense training programme i could follow? I'm not really at the "couch" stage so starting with the plan here is too easy for me and I find myself barely stretched, however during the soccer offseason I basically take a long break with only games of tag and 5 a side to keep me active before going back to training 2-3 times a week and a match on Sundays so my fitness does dip quite substantially I think so don't want anything too intense. My goal is to eventually work up to running at a decent pace for around about 50-60 minutes. Thanks for any tips as most soccer plans i've looked up are HIIT based which is something I'll be doing when team training starts again.

MrStuffins

Thread bump!

I attempted this approx 2.5 years ago and, i'm not sure what stopped me, but I never finished it!

However, i'm abut to give it another go.

I live 5.2km from work. And Most days I walk to work. So i've decided to kill two birds with one stone and do this on the way to work each week.

I did Week 1 Day 1 on Monday and it was fine. Today, I brought clothes and shower gear to work with me so I can "run" in tomorrow in shorts and a tshirt and sort myself when I get to work.

This is my plan. And it should work because i'll have no excuses, seeing as I HAVE to go to work every day.

Wish me luck