Couch to 5k thread

Dodge

Best of luck Mr Stuffins. I completed it last year and it's one of the things I'm most proud of.

My knee has been injured for a while and it's killing me not being able to run. I defo caught the bug

positron

Best of luck MrStuffins, should be no problem for you. You are so lucky to live the correct distance away from work, and to have shower facilities at work etc. A lot of us have to find time to run on top of an hour long commute! Make the most of it. And by next summer you will running to and fro, doing your fartleks and timing your runs and what not. The only downside to the your plan is that you will have to find ways to handle that much more attention from the opposite sex at work...

SmallTeapot

MrStuffins wrote: »

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

Best of luck McStuffins. I started it last year and have been running ever since.

I like how you have incorporated it into your work commute. Also, quick tip - leave a set of gear in work, in case some morning you're running late (geddit!) or not organised enough in the morning.... you can then run home in the evening instead

pcuser

I started this last week, I made the mistake of jogging/walking around the local village. Any time I came across other people I jogged much faster and by the time it came to the 5th run I was completely out of breath and finished the training session walking.

2 days later I started again and decided to run/jog on a quiet local country road. It was much easier as there was very little traffic and no one else on the road. I was able to complete the 8 runs no problem.

Day 1 went well and was quiet enjoyable, Day 2 was much easier. Day 3 was fantastic. I ran much faster for the last 4 runs and felt great after it. I also measured the total distance that I traveled for the last run and it was 4.1 KM in 30 minutes.

Tomorrow morning I start week 2. 90 seconds jogging followed by 60 second walking for 31 minutes. I know it will be a little tougher but im looking forward to it. Its a great program. Im so glad I decided to start it.

MrStuffins

MrStuffins wrote: »

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

Did Week 1 Day 2 on the way to work last Thursday (I think) and then I went out in the lashing rain on Saturday to get Week 1 Day 3 done.

Brought all of my gear to work this morning in prep for Week 2 Day 1 tomorrow morning on the way to work.

Actually looking forward to getting into the longer runs int he following weeks.

pcuser

Well done MrStuffins.
I finished Week 2 Day 2 today. Just remember to keep jogging slow and the 90 seconds will soon pass. I will run day 3 this Wednesday and I will start week 3 this Friday.

Il keep this thread updated.

The Muppet

MrStuffins wrote: »

Did Week 1 Day 2 on the way to work last Thursday (I think) and then I went out in the lashing rain on Saturday to get Week 1 Day 3 done.

Brought all of my gear to work this morning in prep for Week 2 Day 1 tomorrow morning on the way to work.

Actually looking forward to getting into the longer runs int he following weeks.

Well done and running in the rain in your first week too , could be you've caught the running bug. Keep at it and believe in the programe ,It's brilliant . Good Luck

wavehopper1

Week 1 Day 1 done. Thanks to everyone posting on this thread, it was very motivational to take that first step.

I have a question, if someone could help. It's been years since I exercised regularly, and went to a gym. Back then, the gym trainers were very clear that I should warm up, stretch, exercise, warm down, then stretch again.
Today, I was following the NHS podcast, and there was no mention of stretching at the beginning or end. I know that techniques and theories change - is stretching not "a thing" now? Great if it isn't, cos it ain't the most exciting thing in the world.
Do people here following the programme stretch or not?

The Muppet

Well done on getting going. There are different views on the value of stretching .

On the premise that stretching cold muscle is not advisable I only stretch after runs .

positron

'Dynamic stretching' seems to be the more recommended practice these days. When I did C25K around I felt the need to stretch at around Week 5 - that is after the run my calf stayed tight, sore etc - and I ended up googling about it started doing calf raises / dips, and eventually bought a form roller especially for the shin.

MrStuffins

Did Week 2 Day 1 on the way to work this morning. Weirdly, it felt like I didn't do as much running this time. 4 x 90 seconds with breaks of 2 mins in the middle.

I did find the 90 secs slightly tougher, but not too bad!

pcuser

I finished Week 2 Day 3 today. It was not too hard at all. On Friday I start Week 3 .

wavehopper1

Thanks to Positron and The Muppet for the info on stretching.

Week 1 Day 2 done. Thought I'd be running in the rain for the first time, but it cleared up to a beautiful night.

Monday I did the NHS podcast, and as a change I did the Ullrey podcast tonight, which a lot of people mentioned in this thread. I actually found it a little less clear when to start and stop running, Ullrey didn't always seem to say "Go" or "Done", whereas the NHS lady was very straightforward. But I wasn't keen on the electronic music in either.

Found a different Podcast with a rock theme, will try that next time.

Ososlo

wavehopper1 wrote: »

Thanks to Positron and The Muppet for the info on stretching.

Week 1 Day 2 done. Thought I'd be running in the rain for the rain for the first time, but it cleared up to a beautiful night.

Monday I did the NHS podcast, and as a change I did the Ullrey podcast tonight, which a lot of people mentioned in this thread. I actually found it a little less clear when to start and stop running, Ullrey didn't always seem to say "Go" or "Done", whereas the NHS lady was very straightforward. But I wasn't keen on the electronic music in either.

Found a different Podcast with a rock theme, will try that next time.

Good on ya! I found the NHS woman really good too. Whatever gets you throughout it! It'll be TOTALLY worth it:D But don't be afraid of running in the rain, as it's really hard to avoid it, especially over the winter, and it can actually be enjoyable!
Keep us updated!

The Muppet

Ososlo wrote: »

Good on ya! I found the NHS woman really good too. Whatever gets you throughout it! It'll be TOTALLY worth it:D But don't be afraid of running in the rain, as it's really hard to avoid it, especially over the winter, and it can actually be enjoyable!
Keep us updated!

I miss Laura, she was always so positive you just knew you could get through the session with her help.:)

+ 1 for running in the rain, before I ran I always though people out running in the rain needed their head examined. Now I really enjoy it myself , I do most of my best runs when there's a cooling drizzle.

pcuser

For my run yesterday it was overcast and warm, Horrible conditions to be running in. I was hoping it would rain but no such luck, That doesnt happen too often in Ireland

The Muppet

pcuser wrote: »

For my run yesterday it was overcast and warm, Horrible conditions to be running in. I was hoping it would rain but no such luck, That doesnt happen too often in Ireland

Yesterday was strange weathe wise ' dull but unusually warm , today was much coolerand the wind was a killer when running onto it . Unpredictable weather is one thing we can be sure of here.

Captain Slow IRL

I got back into this towards the end of the summer, got up to week 7 and then an ingrown toenail and a pulled muscle put me out of commission for a fortnight. It was bloody tough some days going out but I managed nearly every run (bar 1 or 2). Last summer when I tried this for the first time, the biggest thing holding me back was my mentality I found - the only reason I'd stop was because I told myself I'd had enough. I ploughed through it this year a lot easier.

Since I've gotten back after my little misadventure, I've ditched the app and just go for a peaceful jog down the local woods, I've distances marked and am gradually building up day by day.

One final thing, I found stretching only useful after a run and if I was a bit sore. I just start a run cold and suffer it out until the muscles warm up!

pcuser

I started Week 3 Day 1 today.

I was anxious that I would gas out before the end of the 3 minute jog and possibly not finish the second 3 minute jog. I should have more faith in the program. I found today's run to be one of the most enjoyable yet.

I felt like I really achieved something today. Still small steps but a month ago the thought of jogging non stop for 3 minutes would have scared the ****e out of me never mind 2 X 3min jogs and 2 X 90s jogs.

positron

This morning Mrs P went out to drop the kids to school with a very grim look on her face.. as her plan called for a W5D3 run today. She had struggled thru W5D2 second 8 minute run couple of days ago, and she was very upset that that C25K plan now expected her to run 20 mins straight. She was sure that there was no way she could do it.

An hour ago there she came back in to the house beaming ear to ear - she surprised herself and ran all of the 20 mins non-stop. I can see she is clearly feeling that sense of achievement, and she's loving it. The old running bug catching on. And what a beautiful morning for it too.

The Muppet

Any of us who stared out on the couch 2 5k program are familiar of the doubts leading up to W5 R 3 and the feelings once completed successfully .. I think its the day most of us realise that the goal of 30 minutes non stop running is achievable. Well done Mrs Positron

quickbeam

I started C25K - ZenLabs version - two weeks ago. Just finished Week 2 this morning.

I'm trying not to think too far ahead - like a sports-person just thinking of the next game, not the final. Week 3 seems daunting. I'll be starting that on Monday.

But two weeks ago, I wouldn't have believed i could even run for 90 seconds, so pleased with the progress so far.

Anybody else who uses Zen, is the Pro version worth the money?

pcuser

quickbeam wrote: »

Week 3 seems daunting. I'll be starting that on Monday.

But two weeks ago, I wouldn't have believed i could even run for 90 seconds, so pleased with the progress so far.

Anybody else who uses Zen, is the Pro version worth the money?

I started week 3 this morning quickbeam and was worried I wouldnt be able to finish it, The 3 minute jog seemed scary. It was my most enjoyable jog yet and I was very pleased with myself.

Im using the same version as you and I dont have the pro version. I plan on finishing the 5K and then getting the upgraded version of the 10 K.


My overall goal is to complete a half marathon in the Great Limerick Run next April. If all goes well with that I might train for the full marathon in Dublin next October.

Maximus Alexander

The Muppet wrote: »

Any of us who stared out on the couch 2 5k program are familiar of the doubts leading up to W5 R 3 and the feelings once completed successfully .. I think its the day most of us realise that the goal of 30 minutes non stop running is achievable. Well done Mrs Positron

A good friend of mine just did the first 25 minute run on C25k this morning and messaged me right after. He was so excited and it brought it all back to me how tough it is at the start and how big of an achievement.

Stick with it folks, the rewards running brings just never seem to stop coming.

Northern Monkey

Good news:

Finished the C25K 2 weeks ago

Bad news:

Ended up with this



Don't know what or how I did it, everything felt fine during the run but my ankle was sore as soon as I got back in to the house. 2 weeks later and the swelling is down but I still don't think I'm ready to go back running.

The Muppet

Northern Monkey wrote: »

Good news:

Finished the C25K 2 weeks ago

Bad news:

Ended up with this



Don't know what or how I did it, everything felt fine during the run but my ankle was sore as soon as I got back in to the house. 2 weeks later and the swelling is down but I still don't think I'm ready to go back running.

Jeez that looks sore bad timing too, good luck with the recovery.

MrStuffins

Was in London for work yesterday so didn't get to do Week 2 Day 2 but I managed to get out this evening (lashing rain again)

Wasn't as tough as Week 2 Day 1, which is great! Really enjoying this!

quickbeam

Did my first Week 3 run this morning. I told myself, as I tell myself at the start of each new week - don't beat yourself up if you can't do it, just try your best, and you can always repeat the week.

But I did it!! Tell me three weeks ago that I'd be able to run solidly for three minutes, I'd have laughed in your face. Baring disaster, I don't anticipate any problems completing this weeks' runs.

The Muppet

quickbeam wrote: »

Did my first Week 3 run this morning. I told myself, as I tell myself at the start of each new week - don't beat yourself up if you can't do it, just try your best, and you can always repeat the week.

But I did it!! Tell me three weeks ago that I'd be able to run solidly for three minutes, I'd have laughed in your face. Baring disaster, I don't anticipate any problems completing this weeks' runs.

Well done you, you can also ease back on the pace to get through a tough run. I think it was around week 3 on the plan that clicked with me up to that I was trying to run as fast as I could every run, there's no need to do that, slow running will get you there too.

quickbeam

Thanks Muppet, - Oh, believe me, my pace when running is as slow as you can get! I'm thinking just make it to 5km and then I can work on speed.

The Muppet

quickbeam wrote: »

Thanks Muppet, - Oh, believe me, my pace when running is as slow as you can get! I'm thinking just make it to 5km and then I can work on speed.

That's the way to do it quickbeam and don't get too caught up on the 5k in 30 minutes either the big prize is running non stop for 30 minutes, I was well short of 5k when I finished the plan. Then I went for the 5k in 30 minutes.

pcuser

I finished Week 3 Day 2 yesterday. Again it was much easier than the 1st run. In fact when the second 3 minute jog was finished I kept the jogging up until the 5 minute cool down. In hindsight it was probably a bad idea as I could have injured myself. But i felt so confident and energetic. 3 weeks ago I taught it would be impossible to jog for a few mintues.

pcuser

I finished week 3 Yesterday. I start week 4 in the morning. Im actually looking forward to starting it

Jayop

quickbeam wrote: »

Thanks Muppet, - Oh, believe me, my pace when running is as slow as you can get! I'm thinking just make it to 5km and then I can work on speed.

Qb what app are you using? I went for the first run in ages this morning just using runkeeper but that doesn't have any programs in the free version. Wouldn't mind trying a proper 5k program initially then going to 10k. Did just shy of 3k this morning walking and running so 5k shouldn't be too much of a stretch.

quickbeam

ZenLabs - free all the 8 weeks as far as I can tell.

But if it can get me running for 30mins straight, or 5kms, I'll happily pay them - they'd have deserved it, for helping me what I'd never have thought possible.

pcuser

I finished Week 4 Day 1 today. I did not struggle at any stage and found it quiet rewarding.

MrStuffins

I did Week 3 Day 2 this morning. It was pretty cold out but it felt great. 3 mins is a tough amount of time to run! But not so tough that I couldn't push myself.

Going to do Week 3 Day 3 tomorrow (on Saturday) and then hit Week 4 Day 1 on Monday morning. Really enjoying how this is going!

The Muppet

quickbeam wrote: »

But if it can get me running for 30mins straight, or 5kms, I'll happily pay them - they'd have deserved it, for helping me what I'd never have thought possible.

It will definitely do what you want .
Have you looked at the couch 25k podcasts from the nhs choices website. I used them and though there were brilliant . You are talked through each run with tips on running form and encouragement . They are free .

quickbeam

^^ No, I haven't. Hadn't heard of them. Thanks for the heads-up, will check them out.

The Muppet

Sorry I should have posted a link for you , better late than never so here it is now. http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx

quickbeam

Week 4 began today.

Firstly, I was surprised at how much I was looking forward to this run - between Friday morning when I finished WK 3 and this morning, I was really buzzing to start it. I'd NEVER been buzzed about doing exercise before.

I was also feeling a bit daunted by it: 3+5+3+5 runs! But, I made it!! Not without difficulty, but I did make it!! The last minute, especially of the 5-minute runs were tough going, and it was only sheer stubbornness that kept me moving.

This time last week, when I finished the first of my WK 3 runs, I said that, barring disaster, there should be no reason why I couldn't finish WK 3. I don't feel as confident for my next two WK 4 runs. I *should* complete them (the middle run is usually the one most difficult for me), but I'm definitely not as sure as I was last week. Here's hoping!

Delighted with myself so far though.

MrStuffins

Nice one Quickbeam.

I have that one to look forward to tomorrow. I did Week 3 Day 3 on Saturday evening and it was ok. Looking forward to giving Week 4 Day 1 a go tomorrow morning

wavehopper1

Week 3 day 1 done. The second 3 minute was tough, delighted with myself that I lasted.

MrStuffins

Did Week 4 Day 1 this morning. It was tough, but nothing too tough! I didn't feel like I needed to stop at any point. I'm well able for the 5 min runs it turns out!

I tried Couch to 5K before and I can't remember exactly how far I got (I remember doing 8 mins anyway) but I specifically remember doing the 5 min runs last time and absolutely hating them, Being so out of breath that I wanted to sit down immediately! Not this time

pcuser

Well done everyone.

I started week 4 day 1 last Friday and enjoyed it. Unfortunately that is where the fun stopped. I was away for a few days and packed all my running clothes but forgot my running shoes. Last Sunday I decided to start week 4 day 2 in my running clothes and a pair of converse. It was a big mistake. The converse gave no support what so ever and my right ankle and knee were sore after the run.

Yesterday I was in Salthill, Co Galway for a few hours and decided to go diving off the diving boards (I wasnt the only one,It was quiet busy)
After about 30 mins in the water I decided to get out , I managed to cut my big toe off the rocks on the way out. Not a deep wound at all but when I went for my 3rd run of week 4 Today I could feel it rubbing against my shoe. I still managed to finish the run. But I think Il wait until Monday to start week 5. That still only puts me 2 days behind my original finish date.

wavehopper1

pcuser wrote: »

Well done everyone.

I started week 4 day 1 last Friday and enjoyed it. Unfortunately that is where the fun stopped. I was away for a few days and packed all my running clothes but forgot my running shoes. Last Sunday I decided to start week 4 day 2 in my running clothes and a pair of converse. It was a big mistake. The converse gave no support what so ever and my right ankle and knee were sore after the run.

Yesterday I was in Salthill, Co Galway for a few hours and decided to go diving off the diving boards (I wasnt the only one,It was quiet busy)
After about 30 mins in the water I decided to get out , I managed to cut my big toe off the rocks on the way out. Not a deep wound at all but when I went for my 3rd run of week 4 Today I could feel it rubbing against my shoe. I still managed to finish the run. But I think Il wait until Monday to start week 5. That still only puts me 2 days behind my original finish date.

Ouch, that's tough. Maybe apply one of the sticking plasters typically used for blisters? They have a bit of cushioning to prevent rubbing, although are usually applied to the heel. Hope Monday goes great for you.

quickbeam

I finished WK 4 on Friday morning (in the rain - my first experience of that!)

I had struggled to do the 5 minutes each of the three days of WK 4 - I could do it, but barely and I was wary of the following week where they'd expect me to run further. So, when I checked WK 5 (I don't check each week until the preceding one is complete), I was relieved to see that it wasn't expecting me to run further. In fact, it is arguably an easier week than previous - a total running of 15 minutes instead of 16 (5+5+5 vs 3+5+3+5). I presume this is the intention: the program is designed to give a week where you "step back" and re-affirm the ability to run 5 minutes at a time before proceeding. Anyway, I ran my 5+5+5 reasonably well, and would expect to complete it twice more to complete this week's stage.

Maximus Alexander

quickbeam wrote: »

I finished WK 4 on Friday morning (in the rain - my first experience of that!)

I had struggled to do the 5 minutes each of the three days of WK 4 - I could do it, but barely and I was wary of the following week where they'd expect me to run further. So, when I checked WK 5 (I don't check each week until the preceding one is complete), I was relieved to see that it wasn't expecting me to run further. In fact, it is arguably an easier week than previous - a total running of 15 minutes instead of 16 (5+5+5 vs 3+5+3+5). I presume this is the intention: the program is designed to give a week where you "step back" and re-affirm the ability to run 5 minutes at a time before proceeding. Anyway, I ran my 5+5+5 reasonably well, and would expect to complete it twice more to complete this week's stage.

I'm excited for the bit when you realise that week 5 has 3 different runs in it. :pac:

quickbeam

Ahhhh, I did not know that. I wouldn't have known until I was in the middle of it. Yikes!!!!

quickbeam

Just read what I've to do the next two days this week. Wow!! I usually check back only once a week for the first run of the week. This time I'll report back for each day, but I reckon it might take a few tries to pass this week.