Couch to 5k thread

First time posting here.

Been doing great so far, on week 5 day 2 atm. I've found it difficult but have done every run and actually enjoyed. Anyone else feel the jump from w5d2 to d3 is a bit much. Two 8 min runs with a 5 min walk in middle to a straight 20 min run. It's really put off my mate from continuing as he feels he couldn't get through that and I feel I'll really struggle myself.

Any one else in the same boat or any experiences I could draw on from those who've done it before?

Pierce_1991 wrote: »

First time posting here.

Been doing great so far, on week 5 day 2 atm. I've found it difficult but have done every run and actually enjoyed. Anyone else feel the jump from w5d2 to d3 is a bit much. Two 8 min runs with a 5 min walk in middle to a straight 20 min run. It's really put off my mate from continuing as he feels he couldn't get through that and I feel I'll really struggle myself.

Any one else in the same boat or any experiences I could draw on from those who've done it before?

Pierce I'm only on wk3 but would it be an idea to repeat the last week until you feel ready to move on?

Pierce_1991 wrote: »

It's probably not a bad idea. I do feel comfortable where I'm at atm though. I ran the w5d2 today and felt I could have done more. Just the thought of going twenty minutes without any break seems a jump. I won't be able to run again till Tuesday so I'll give it a go and update withh how I get on. If, as I expect, I fail miserably I'll probably repeat the last week.

Expect to fail and you most probably will.

Although it seems daunting to make this step up the step isn't as big as you think. It's actually less than the weekly increases so far.

Week 1 - You're running 1 minute at a time.
Week 2 - 1.5 minutes - a 50% increase
Week 3 - You have a couple of 3 minute sessions. 100% increase
Week 4 - We're at 5 minute blocks a 66% increase
Week 5 - You go from 16 minutes running out of 21 to a 20 minute run - about a 20% increase in running time.

What you're hung up on is the lack of rest period. That's all it is though - a skipped rest period. Like you did in week 2 and 3 as the running portions increased. It's just that now you've ran out of rest periods to skip.

My best advice to you now is take a couple of days rest beforehand (which you're doing anyway !) and head out for that 20 minute run full of confidence. Pull your pace back slightly for the first few minutes. Run a little slower to conserve your energy. You can always increase the pace for the second half if you feel like it. You will find this a lot easier than you think and the feeling you get at around 10-12 minutes when you suddenly realise you're going to make that 20 minutes is very special indeed. You can and will do this.

Done 7 weeks of it and done my 1 st 5k race in 27 mins. Have another one the week after next. I never ran before I done this.
Using the runkeeper app for training now.

Here's the one I used if anyone is interested. It's more gradual. The 20 min + runs don't come in until week 8.

Pageant Messiah wrote: »

Expect to fail and you most probably will.

Although it seems daunting to make this step up the step isn't as big as you think. It's actually less than the weekly increases so far.

Week 1 - You're running 1 minute at a time.
Week 2 - 1.5 minutes - a 50% increase
Week 3 - You have a couple of 3 minute sessions. 100% increase
Week 4 - We're at 5 minute blocks a 66% increase
Week 5 - You go from 16 minutes running out of 21 to a 20 minute run - about a 20% increase in running time.

What you're hung up on is the lack of rest period. That's all it is though - a skipped rest period. Like you did in week 2 and 3 as the running portions increased. It's just that now you've ran out of rest periods to skip.

My best advice to you now is take a couple of days rest beforehand (which you're doing anyway !) and head out for that 20 minute run full of confidence. Pull your pace back slightly for the first few minutes. Run a little slower to conserve your energy. You can always increase the pace for the second half if you feel like it. You will find this a lot easier than you think and the feeling you get at around 10-12 minutes when you suddenly realise you're going to make that 20 minutes is very special indeed. You can and will do this.

Well both myself and my mate managed to complete the twenty minute run tonight. Cheers for this post the other day, I think it did give me a bit more confidence in my ability to do it. As it worked out I finished the cool down and was still about five minutes away from the house so I jogged home. Now we move onwards and upwards!

Pierce_1991 wrote: »

Well both myself and my mate managed to complete the twenty minute run tonight. Cheers for this post the other day, I think it did give me a bit more confidence in my ability to do it. As it worked out I finished the cool down and was still about five minutes away from the house so I jogged home. Now we move onwards and upwards!

Well done Pierce, last week was just a blip, onwards and upwards now!

Good God I never realised I was so unfit. Just completed my first day of c25k. I'm at least 2 stone overweight and my diet would be what I would consider very bad so I'm going to use this programme to get my life back on track, mentally and physically. I really hope I don't give up on this after a week as I do with everything else.

Rfrip wrote: »

I'm three wks ahead of you, I'm jogging three mins which I couldn't do a month ago, weak at the thought of the jogging for 20 mins but sure tis all progress. Best of luck

3 mins jogging seems very difficult at the moment but from all reports I've read of the programme it seems people do it without too much problem.

imola94 wrote: »

3 mins jogging seems very difficult at the moment but from all reports I've read of the programme it seems people do it without too much problem.

My experience of the program was that each week was tough but none were any tougher physically than the previous week which to me indicated the progress I was making which motivated me to just keep plugging away at it. It won't be pretty some days but it can be done.

when I get to week five and six and the longer runs there's was a mental side to those runs. Pace yourself to complete the time rather than give too much earlier in the runs and struggle to finish, you can always speed up for the last minute or so of a run if you feel you have it left in the tank.

Well that's week 1 finished. It did get easier tonight but week 2 is going to be a challenge. Can't believe the shin splints are staying away. Great feeling to be out on an evening like this.

Finally finished week 4 (which should be week 6 but that's another story!) I'm heading out most mornings just before half 7 so can just about manage the heat at that time. I went at half 8 on Sunday last and found it very difficult. Well done to everyone who runs during the day or in the evenings there's no way I could do it!

Rfrip wrote: »

Started wk 4 this morning with the jogging five mins. Longest five mins of my life!first one was grand, then the first two mins of the last five mins were awful then I was grand. Delighted with myself as a few wks ago I couldn't manage 1 min

I was the same last week, couldn't believe I did it. It was definitely the longest 5 mins for me too but it's surprising how quickly you get used to it. But definitely think 70% of it is in my head and the rest is my breathing, the legs seem to go with the flow!!!

xjman wrote: »

Well that's week 1 finished. It did get easier tonight but week 2 is going to be a challenge. Can't believe the shin splints are staying away. Great feeling to be out on an evening like this.


How did you sort out the shin splints?
I was told to loosen or tighten my laces...cant get rid of them...

Do you have good trainers? there are some stretch routines for shin splints on youtube but be careful with them obviously. Tackle it now cos it can be difficult to get rid of them.