Couch to 5k thread

Tauriel

pcuser wrote: »

Just slow down even more. You should be able to have a conservation while you are running. Its not about speed.

I found the first night easier alright because I know you should be able to maintain a conversation while running, so myself and one of the other ladies spent the entire session chatting and we were able to adjust our pace a lot easier.

clairewithani

Just heading out to do Week 1 day 3. Day 2 went great after so it must have been the hangover from sickness made day 1 so hard.

pcuser

clairewithani wrote: »

it must have been the hangover

Not even a week in an you are a hardcore runner all ready

Gremlin2011

I'm just over a nasty bout of bronchitis. I had finished w5d3... I'm gutted that I got sick when I did but it happened and now I feel ready to get back to it. I'm going to redo week 5. Wish me luck!

The Muppet

Gremlin2011 wrote: »

I'm just over a nasty bout of bronchitis. I had finished w5d3... I'm gutted that I got sick when I did but it happened and now I feel ready to get back to it. I'm going to redo week 5. Wish me luck!

Bad luck with the sickness but at least you got the 20 minute run done so u know whats involved mentally and you can do the time, Good luck with the comeback.

sumsar

Week 8 day 1 done today.

I'd be lieing if I said it was easy tonight, my legs were feeling heavy and just didn't want to move.. the whole jog was a battle of will power if I'm being honest.

Got it done and I'm hoping now that I got the first day in, my body is ready and rearing for day 2.. I know my mind is.

Tauriel

Week 2 Day 1 completed tonight.

I would of been flying it, if it weren't for the fact that I got a draft on my back in work today and I experienced a lot of discomfort when out running. Hopefully, I will shake it off quickly and can do the next two days by myself.

But besides that, I did notice an improvement in my fitness levels as I wasn't puffing and panting after the warm ups before we went for our runs, so at least there's a positive I can take from tonight

Gremlin2011

W5D1 done! Again lol

I found it easier than the first time even though I haven't done any running for a few weeks now. Calves felt very tight though, hamstrings complaining a bit too. I'll do some yoga tomorrow to stretch them out.

wavehopper1

mustang shelly wrote: »

Week 2 Day 1 completed tonight.

I would of been flying it, if it weren't for the fact that I got a draft on my back in work today and I experienced a lot of discomfort when out running. Hopefully, I will shake it off quickly and can do the next two days by myself.

But besides that, I did notice an improvement in my fitness levels as I wasn't puffing and panting after the warm ups before we went for our runs, so at least there's a positive I can take from tonight

I feel your pain. Literally. I was ready for a run today at lunchtime, had my tracksuit on, was darting around the house grabbing keys and phone - and suddenly my back twinged hard. Tried to walk it off, but couldn't straighten fully without pain.
Still sore this evening. Really hoping to wake up tomorrow without any stiffness so I can go out.

sumsar

Finished the couch 2 5k today :-)

I didn't get a chance to do run 3 the last two days, done it today.

As the jog was 30 minutes long I decided to use runkeeper for the jog to see what the distance was, I got the 5k notification at the 29minute mark.

So got to 5k with the 30minutes, I'm happy with that and look forward to improving it.

clairewithani

sumsar wrote: »

Finished the couch 2 5k today :-)

I didn't get a chance to do run 3 the last two days, done it today.

As the jog was 30 minutes long I decided to use runkeeper for the jog to see what the distance was, I got the 5k notification at the 29minute mark.

So got to 5k with the 30minutes, I'm happy with that and look forward to improving it.

Well done, great achievement.

pcuser

sumsar wrote: »

I got the 5k notification at the 29minute mark.

Well done Sumsar that is quiet impressive.

Tauriel

A stupid question but I'm asking hoping for an answer different to the one I have :rolleyes:

I did Week 2 Day 1 nearly a fortnight ago and suffered a back injury earlier that day. I have missed the two runs for Week 2 and all of the runs for Week 3.

My class is meeting up on Monday night to start Week 4 Day 1. I'm crazy thinking of turning up if my back heals over the weekend right? I should just drop out and start again when I'm ready?

quickbeam

Yes, crazy to skip the rest of Wk 2 and all of Wk 3.

But, no need to start from scratch if your back heals by, say Monday, just do the second WK 2 run and continue from there.

Tauriel

quickbeam wrote: »

Yes, crazy to skip the rest of Wk 2 and all of Wk 3.

But, no need to start from scratch if your back heals by, say Monday, just do the second WK 2 run and continue from there.

Thanks for that.

I thought I would have to start from the beginning again.

clairewithani

Hi guys keeping up with the training but it is sporadic, could do three one week but takes me 2 weeks to do the next 3. I am on week 5 but cannot run for the allotted time. I can run for sometimes 2 minutes, sometimes only 1.5 minutes. My question is should I stick at week 4 till I can easily run the 2.5 minutes and then move on or should I keep going through the weeks and run what I can and walk the rest.

Hope everyone else is doing well with the training.

messy tessy

clairewithani wrote: »

Hi guys keeping up with the training but it is sporadic, could do three one week but takes me 2 weeks to do the next 3. I am on week 5 but cannot run for the allotted time. I can run for sometimes 2 minutes, sometimes only 1.5 minutes. My question is should I stick at week 4 till I can easily run the 2.5 minutes and then move on or should I keep going through the weeks and run what I can and walk the rest.

Hope everyone else is doing well with the training.

Could you possibly be jogging too fast? If I were you I would do week four again but at a slower pace (like barely faster than a walk) until you feel confident about starting week five.

Best of luck with it!

quickbeam

I would suggest that you don't need to "easily" run the alloted times before moving on. If you can run them without stopping, even with difficulty, then proceed to the next week. If you can't manage the following week at all, then repeat it, until you can manage it, but again, it doesn't have to be completed easily.

How fast are you running the running parts? I would suggest you slow down. Even if you think you're already going slowly, then go even slower. Even if walkers are over-taking you, it doesn't matter. Run each running part as slow as you need to in order to get through it.

clairewithani

quickbeam wrote: »

I would suggest that you don't need to "easily" run the alloted times before moving on. If you can run them without stopping, even with difficulty, then proceed to the next week. If you can't manage the following week at all, then repeat it, until you can manage it, but again, it doesn't have to be completed easily.

How fast are you running the running parts? I would suggest you slow down. Even if you think you're already going slowly, then go even slower. Even if walkers are over-taking you, it doesn't matter. Run each running part as slow as you need to in order to get through it.

I need to stop and slow down to a walk. I don't think I am running at all fast but I will try going slower, thanks.:)

clairewithani

quickbeam wrote: »

How fast are you running the running parts? I would suggest you slow down. Even if you think you're already going slowly, then go even slower. Even if walkers are over-taking you, it doesn't matter. Run each running part as slow as you need to in order to get through it.

Thank you so much, I slowed down today and managed week. 3 minute runs and I did grand. Now a walking me would probably not be much slower buy yaaaay, felt great to finish each 3 minutes. Thanks again.:D

pcuser

clairewithani wrote: »

Now a walking me would probably not be much slower buy yaaaay, felt great to finish each 3 minutes. Thanks again.:D

Well done, It does get easier as you go on. Chances are once you pass week 4 you will finish the program so you are quiet close.

clairewithani

pcuser wrote: »

Well done, It does get easier as you go on. Chances are once you pass week 4 you will finish the program so you are quiet close.

I hope I don't find it too hard as it goes on but determined to do it even if it takes more weeks.

pcuser

Thats the spirit, It does not matter if it takes you a bit longer. You are still exercising and doing a lot more than you were before you started.

Hesh's Umpire

I said I might as well post here as anywhere else.

I graduated from the C25K programme in early January and since then I've been finding it really hard to fit in runs. And I'm also going to admit to laziness.

I've run around 5K five times since I graduated and I've also run 3K five times. My last three runs have been 3K.

Went out last night intending to do 5K but stopped at just under the 3K mark. Very disappointing. Losing fitness and need to get my ass in gear again.

St Patrick's Day will be an important one - need to get back running every second day.

MrStuffins

Hesh's Umpire wrote: »

I said I might as well post here as anywhere else.

I graduated from the C25K programme in early January and since then I've been finding it really hard to fit in runs. And I'm also going to admit to laziness.

I've run around 5K five times since I graduated and I've also run 3K five times. My last three runs have been 3K.

Went out last night intending to do 5K but stopped at just under the 3K mark. Very disappointing. Losing fitness and need to get my ass in gear again.

St Patrick's Day will be an important one - need to get back running every second day.

I graduated in November if I remember correctly and I was worried that I wouldn't be getting out enough.

SO I signed up to a 10k. The "Great Ireland Run" in Phoenix Park in April. The fact that i'm doing the race is the sole reason i'm still running. I've been building up 0.5k extra a week. Im up to running 9k now. I do that once a week and I try to run once more in the week just 5k.

It's amazing how running a 5k feels a treat when the alternative is 8.5k or 9k.

Sign up to a race and you'll soon by flying!

Sunny Dayz

When the c25k program is over, it's hard to keep up the same momentum on your own. Having a program, a plan or a goal helps motivate to get you out of the house. I would suggest looking for a plan to improve your 5k time or to extend from 5k to 10k. Perhaps sign up for a 5km race. Or even look up parkrun Ireland to see where your nearest one is, they are free to participate in.
Ps - well done for completing the c25k program!

The Muppet

Sunny Dayz wrote: »

When the c25k program is over, it's hard to keep up the same momentum on your own. Having a program, a plan or a goal helps motivate to get you out of the house. I would suggest looking for a plan to improve your 5k time or to extend from 5k to 10k. Perhaps sign up for a 5km race. Or even look up parkrun Ireland to see where your nearest one is, they are free to participate in.
Ps - well done for completing the c25k program!

I couldn't agree more 4 years after finishing c25k I still find running to a plan the best motivation to run.

Northern Monkey

It's got a bit quieter in here of late. How is everyone getting on with the program?

Just dropped in to say I can't believe how much difference a pair of socks has made to my running. Up until a few weeks ago I ran in thin socks but switched to a thicker pair I have had a while but never used one day it was cold. The difference in cushioning is amazing! I've hit my first 25k week as a result!

sumsar

Northern Monkey wrote: »

It's got a bit quieter in here of late. How is everyone getting on with the program?

Just dropped in to say I can't believe how much difference a pair of socks has made to my running. Up until a few weeks ago I ran in thin socks but switched to a thicker pair I have had a while but never used one day it was cold. The difference in cushioning is amazing! I've hit my first 25k week as a result!

I have been missing this thread to be honest, I decided to start the couch to 10k app this week, so I think this means I can now post here again?

I finished the C25K on the 19th of February (a Sunday), then my weekly runs were as shown in the attachment I included.

Due to the inconsistency of my weeks I knew I needed to start a plan, so I decided to start the Couch to 10k, finished day 2 yesterday.. I'm gonna keep posting here after each run of the c210k to keep myself motivated, I hope people don't mind.

When I finish the plan, I'm going to have to find another plan and start a log as I believe that's the best route for me personally.

On a side note.... I've not lost any weight since I started jogging, that's purely down to diet, in fact I've gained weight, but now that I'm working on building up to 10k I think I need to take my diet more seriously, anyone got any tips of plans out there or just general advice?

The Muppet

sumsar wrote: »

Northern Monkey wrote: »

It's got a bit quieter in here of late. How is everyone getting on with the program?

Just dropped in to say I can't believe how much difference a pair of socks has made to my running. Up until a few weeks ago I ran in thin socks but switched to a thicker pair I have had a while but never used one day it was cold. The difference in cushioning is amazing! I've hit my first 25k week as a result!

I have been missing this thread to be honest, I decided to start the couch to 10k app this week, so I think this means I can now post here again?

I finished the C25K on the 19th of February (a Sunday), then my weekly runs were as shown in the attachment I included.

Due to the inconsistency of my weeks I knew I needed to start a plan, so I decided to start the Couch to 10k, finished day 2 yesterday.. I'm gonna keep posting here after each run of the c210k to keep myself motivated, I hope people don't mind.

When I finish the plan, I'm going to have to find another plan and start a log as I believe that's the best route for me personally.

On a side note.... I've not lost any weight since I started jogging, that's purely down to diet, in fact I've gained weight, but now that I'm working on building up to 10k I think I need to take my diet more seriously, anyone got any tips of plans out there or just general advice?

Sounds similar to my own experience running to a plan helps the motivation as does keeping a log or just sharing your experiences with like minded people as happens in this thread.

Re diet : tracking your intake with an app like myfitnespal pal is hugely beneficial. If you log everything you eat it will help you make the beneficial choices with your diet.

Good luck with the 10k plan and weight loss plans

sumsar

Just finished week 9, first week of couch to 10k.

I hope its not against the rules to keep posting here but I believe I seen someone doing it before for couch to 10k so gonna do it too, if that's ok.

It's a bit odd going back to intervals after doing 5ks for the last month but it feels good to be honest.. I felt better at the end of today's run than I felt at the end of some of my 5ks... Odd that.

Happy to be back on a plan and looking forward to progressing.

wavehopper1

I've been using week 9 of the NHS podcasts repeatedly, but it disappeared off my phone. Went back to their site and discovered a different set of podcasts for "graduates" of the programme here

Tried one of them today, the stepping stone one which seems aimed at upping speed. Laura is back! She paces you to run at 150 bpm (I found this comfortable), then step up to 155 bpm (I found this tough) and to finish off at 160 bpm which I simply couldn't do. So something to keep working on.

The Black Oil

NHS podcasts is how I got started with running/C25k to begin with. If anyone asks I always mention them. Good to hear word is getting around.

sumsar

Very good... I've decided to go for the 10k via the normal bridge (Zen studio) via my own pace myself.

However when I'm finished that I plan on working on my speed ... (I'm also currently doing that at the moment but not with any set plan).

You said you've been doing week 9 for a few weeks, what's the plan there? Wait till you find it more relaxed then move on?

/edit/ Or am I confused by your post?

wavehopper1

sumsar wrote: »

Very good... I've decided to go for the 10k via the normal bridge (Zen studio) via my own pace myself.

However when I'm finished that I plan on working on my speed ... (I'm also currently doing that at the moment but not with any set plan).

You said you've been doing week 9 for a few weeks, what's the plan there? Wait till you find it more relaxed then move on?

/edit/ Or am I confused by your post?

No real plan - when I don't have my ipod and only my phone, I stick on week 9 to give myself music for 30 minutes. I've been trying to work up to 5K so once a week I'll up the distance, but I'm topping out at 4.5K at the moment at a slow pace.
I think I'll experiment with upping the pace. The NHS podcasts use specific music to give the beats per min, otherwise I'd be tripping over my own feet trying to count!

sumsar

Hi guys,

After reading wavehoppers post and some of the training logs on here I began to notice there are different plans for the bridge to 10k... I assumed that the plans would all be the same as I assume all couch to 5k plans are the same (could be completely wrong but that's what I assumed).

As I've just realised that the bridge to 10k plans tend to be different, I'm wondering if someone or some of you could give some feedback / suggestions from their experience?

The plan I'm doing is the same as https://blog.bluefinapps.com/about-bridge-to-10k/

• Week 1 Duration: 53 min. - Run 10 min/walk 1 min Repeat x 4.
• Week 2 Duration: 57 min. - Run 15 min/walk 1 min. Repeat x 3.
• Week 3 Duration: 63 min. - Run 17 min/walk 1 min. Repeat x 3.
• Week 4 Duration: 66 min. - Run 18 min/walk 1 min. Repeat x 3.
• Week 5 Day 1: Duration: 55 min.
  Run 22 min/walk 1 min. Repeat x 2.Day 2: Duration: 61 min.
  Run 25 min/walk 1 min. Repeat x 2.Day 3: Duration: 71 min.
  Run 30 min/walk 1 min. Repeat x 2.[/INDENT]
• Week 6 Duration: 70 min. - Run 60 min.

But I see other plans which involve just extending the runs each week rather than doing intervals.... personally I' m enjoying the plan I'm on so far but if people with more experience than me suggest other plans I'm open to changing plans as I value all suggestions / advice.

Other plans I found for example include;
http://www.jeffgalloway.com/training/5k10kschedules/
http://www.halhigdon.com/training/51122/10K-Novice-Training-Program
http://www.coolrunning.com/engine/2/2_4/138.shtml

tickingclock

I've started this but can't find an app to match my time. For example both apps I've downloaded are finished while I'm on about 4km. I've clocked how far 5km is and I'm not finished the distance and the app is already finished. I know I'm slow at it and I'll get quicker hopefully!!! Can anyone recommend an app that lasts the time as well as the distance please? I'm not very technical at these things either! Thanks

The Muppet

The couch to 5 k program is really all about running non stop for 30 minutes , in the 9 weeks of the program some will reach 5 k in that time some will not .

Those of us who did not reach the distance on the plan set 5k as the next target followed by 5k in 30 minutes as the next target.

There are lots off apps that will measure your time and distance . I used endomondo in my time but there are lots more like map my run strave etc .

Don't get too caught up in time and distance . Gradually build on where you are now and it will all come in time.

tickingclock

The Muppet wrote: »

The couch to 5 k program is really all about running non stop for 30 minutes , in the 9 weeks of the program some will reach 5 k in that time some will not .

Those of us who did not reach the distance on the plan set 5k as the next target followed by 5k in 30 minutes as the next target.

There are lots off apps that will measure your time and distance . I used endomondo in my time but there are lots more like map my run strave etc .

Don't get too caught up in time and distance . Gradually build on where you are now and it will all come in time.

Thanks for that. So I'll stick with the app and when it says half way I'll turn back but keep walking and jogging and then when I manage that build up my speed hopefully!!! Thank you

The Muppet

tickingclock wrote: »

Thanks for that. So I'll stick with the app and when it says half way I'll turn back but keep walking and jogging and then when I manage that build up my speed hopefully!!! Thank you

that sounds good to me assuming your are on an out and back route for your runs. Stick to the plan for the 9 weeks , In the final week you will be running 30 minutes , you can use one of the apps mentioned to measure distance then just to see where you are and plan your future goals .

Everyone is different you may well be running the 5k within 30 minutes or less , the important part is that you will be able to run for 30 minutes non stop which may well sound improbable now but many of us here are proof that the plan works and it will get you there.

the best of luck with it and keep us updated on your progress here and most of all enjoy it.

pcuser

The plan certainly works and running for 30 minutes is an achievement no matter what the distance. Your speed will increase over time,

You are doing great keep at it

wavehopper1

tickingclock wrote: »

Thanks for that. So I'll stick with the app and when it says half way I'll turn back but keep walking and jogging and then when I manage that build up my speed hopefully!!! Thank you

Muppet gives you great advice there.

So as you don't feel like it's just you...I was running 3.5 K at end of week 9 with the apps, so what I do now is for at least one of my weekly runs I keep running to build up the distance. Just don't forget to add the 5 minute brisk walk warm-down at the end.

tickingclock

Thanks a million for the encouragement. I gave it two trial runs this week. I wanted no excuses for next week so I've tested the app and I know I can and will do it. Thanks everyone

MrStuffins

tickingclock wrote: »

Thanks for that. So I'll stick with the app and when it says half way I'll turn back but keep walking and jogging and then when I manage that build up my speed hopefully!!! Thank you

Can I just pop in here and say that when I was doing Couch to 5k I was kinda getting caught up with the time/speed thing. I was worrying about not going fast enough etc.

As soon as I stopped worrying about that, I had a breakthrough! I started running at whatever pace was comfortable at the time. When I finally did the 30 mins I was nowhere near 5k. And, in fact, I still haven't done a 5k in less than 30 mins. But it's coming. I'm naturally getting faster. Eventually i'll be doing sub 30 min 5k and it'll all be from practice.

pcuser

I find that as well MrStuffins, The more I run the better my time gets. A sub 30 seemed impossible when I finished the app. A few months later and I have a sub 30 and a sub 25. I also have a sub 1Hr 10K and a sub 55 10 K.

Dont get caught up in time/distance like MrStuffins has said. Eventually it will come.

Northern Monkey

I posted this in the Fenix 3 thread but no harm dropping it here as well. £250 is a great price for this, I love mine! Probably overkill for most of us but at the price it's worth considering if you are thinking about a GPS watch.

https://www.snowandrock.com/p/garmin-fenix-3-sapphire-hr-performer-bundle-EA214126.124.html

sumsar

Just finished week 10 (Wk 2 of b210k)..

I almost hate myself for enjoying last week's run 3, todays was much harder, really had to push myself the last 2 minutes.

Not sure if it was my mind or body that wanted to stop when I had two minutes left on the clock but I kept telling myself, I've got this far without stopping or quitting any day so why change that now.

I think it was the sun beating down my face for the first time this plan.. that's what ill tell myself anyways ha.

But sure, I finished another week so happy days.

muddypaws

The FB memory thing today reminded me that I started the C25K programme on this day 5 years ago. I only finished it last year, having given up on it a few times. Really wish I'd stuck with it the first time, all those wasted years.

sumsar

muddypaws wrote:

The FB memory thing today reminded me that I started the C25K programme on this day 5 years ago. I only finished it last year, having given up on it a few times. Really wish I'd stuck with it the first time, all those wasted years.

I know the feeling, been using runkeeper and it shows my runs from 5 years ago where I've been running further and faster. If only I kept it up ha

Hesh's Umpire

Northern Monkey wrote: »

It's got a bit quieter in here of late. How is everyone getting on with the program?

Just dropped in to say I can't believe how much difference a pair of socks has made to my running. Up until a few weeks ago I ran in thin socks but switched to a thicker pair I have had a while but never used one day it was cold. The difference in cushioning is amazing! I've hit my first 25k week as a result!

Hi NM. Can I ask you (and anyone else!) about the socks? Are they a particular type or brand? I just wear tennis socks and wonder if a better sock would help me.