Couch to 5k thread

muddypaws · 07-01-2017 1:34pm

I must admit, I never realised about the extra rest day, I just ran on the days I was always running.

The Muppet · 07-01-2017 7:55pm

I'd think it is important to stick to the plan. The plan works so if you are going to deviate from it be very careful not to overdo it , the last thing needed in the early days is an injury which could make it very difficult to motivate yourself back into running.

That's my opinion on it as an injury was my greatest fear when I started.

The Muppet · 07-01-2017 8:04pm

messy tessy wrote: »

Oops I haven't been doing this either. I just take my normal rest day between weeks, is this bad?

If you ran to the plan and started each week on a monday you had your two rest days, Each week would look like this.

Monday Run 1
Tuesday Rest
Wednesday Run 2
Thursday Rest
Friday Run 3
Saturday Rest
Sunday Rest,

Maximus Alexander · 07-01-2017 8:14pm

I'm going to throw a spanner in the works and say I think it's fine to just leave one rest day between each run if you feel up to it and you're not suffering from any niggles or anything. It's what I did when I started out and it never caused me a problem, but obviously each person is different and I had been doing a bit of cycling and stuff beforehand so was not completely going from zero activity.

The Muppet · 08-01-2017 1:12pm

Maximus Alexander wrote: »

I'm going to throw a spanner in the works and say I think it's fine to just leave one rest day between each run if you feel up to it and you're not suffering from any niggles or anything. It's what I did when I started out and it never caused me a problem, but obviously each person is different and I had been doing a bit of cycling and stuff beforehand so was not completely going from zero activity.

I think that's a very important distinction max , I firmly believe if you are going to run to plan you should stick by it. The couch to 5 k plan has turned millions of couch potatoes into runners , its a proven plan.

I wouldn't see any benefit in deviating from it, you would finish the plan a little earlier which IMO is not worth the increased risk of getting injured.

As you say the runners base fitness level on day 1 is a factor but anyone literally going from a low level of physical activity to running ie couch 2 5k would be best advised to stick to the plan.

Cookie_fan · 08-01-2017 3:58pm

Managed to get w2d3 down today, didn't think I was going to make it out, have a baby teething keeping us up at night but herself kept me honest so was thrilled that i went, ran the last 2 minute walk after the 1.5 minute run, was out of breath after it but was happy to do it. Covered 4 km in the time, happy enough with that, means for me I am running at the right pace.

Sunny Dayz · 08-01-2017 7:37pm

I didn't actually know you were supposed to leave 2 days between runs on c25k! I think if you are unfit, overweight or have very little physical activity done in the last while then you should take it very easy with C25k.

When I did C25k I went out Tues, thurs and Sat. But I wasn't overweight and played a bit of badminton at the time.

sumsar · 08-01-2017 8:02pm

Sunny Dayz wrote: »

I didn't actually know you were supposed to leave 2 days between runs on c25k! I think if you are unfit, overweight or have very little physical activity done in the last while then you should take it very easy with C25k.

When I did C25k I went out Tues, thurs and Sat. But I wasn't overweight and played a bit of badminton at the time.

It's not that you need to leave two days between runs, it's that you need to leave two days between weeks.

In this context I explained I finished my week on the Thursday and was going to start my next week on the Saturday, was advised to wait the minimum of 2 days to start the next week in C25K.

messy tessy · 09-01-2017 2:26pm

Definitely good days and bad days! I said out loud "oh F off!" when Laura announced there was 5 minutes left! Luckily there was no small people around!! Jogged it all (25 minutes) at my normal slow pace but did pick it up for the last 60 seconds as she suggested.

One jog left in week 7 and then onto week 8.

sumsar · 09-01-2017 7:33pm

messy tessy wrote:

Definitely good days and bad days! I said out loud "oh F off!" when Laura announced there was 5 minutes left! Luckily there was no small people around!! Jogged it all (25 minutes) at my normal slow pace but did pick it up for the last 60 seconds as she suggested.

What's this about a person named Laura giving advice, is this a particular app you guys are using?

I use the android app 'C25K' and while there is a girls voice, it's not advice like that, just let's me know when to run and how long is left.

messy tessy · 09-01-2017 7:38pm

sumsar wrote: »

What's this about a person named Laura giving advice, is this a particular app you guys are using?

I use the android app 'C25K' and while there is a girls voice, it's not advice like that, just let's me know when to run and how long is left.

It's the NHS choices C25K podcast. Laura tells you when to run and when to stop! There is some good advice - like in the last five minutes of today's jog she advised to take deeper breaths, and then to speed up for the last minute.

I mostly like her despite swearing at her earlier!! :P

FrancieBrady · 09-01-2017 8:29pm

I miss Laura. I thought we had something.

The Muppet · 09-01-2017 9:24pm

FrancieBrady wrote: »

I miss Laura. I thought we had something.

You too huh , let me guess 9 weeks and she drops you like a hot potate, she has a history of doing that .

The Muppet · 09-01-2017 9:29pm

Here's something some of you who have graduated from c25k may be interested in. It does eat into time you could be running but for anyone considering running longer distances its an area you should really pay attention to now.

I'm giving it another go myself as its an area I know i need to improve.

http://www.kinetic-revolution.com/30daychallenge/

pcuser · 10-01-2017 2:04pm

Thanks Muppet,

I clicked the link and followed the instructions to get the free 30 day exercises. The website looks like a lot of scam websites that are out there but its legit.

The Muppet · 10-01-2017 11:16pm

pcuser wrote: »

Thanks Muppet,

I clicked the link and followed the instructions to get the free 30 day exercises. The website, looks like a lot of scam websites that are out there but its legit.

Oh yeah its definitely legit , I started it again myself , I got 2 weeks in previously and gave up because I didn't really realise the importance of strength and conditioning. It takes about 20 minutes a day so it does take time I hope to finish it this time. The best of luck with it.

BTW the author James Dunne has lots of videos on utube relating to running, certainly worth a look.

messy tessy · 11-01-2017 2:36pm

Week 7 completed!

Got on fine with today's jog, no swearing today :P just concentrated on breathing!

The finish line is almost in sight!

pcuser · 11-01-2017 5:38pm

Well done Messy, You are so close to the finish line now

sumsar · 11-01-2017 6:54pm

Well done Messy, only another 4 weeks till I'm up there with you! Haha.

Just wanted to say lads and lassies rhanks for the advice on the nhs podcasts with Laura, just used it there for the first time and it's miles better than just beeps to go and beeps to stop!

The basic tips that I wouldn't be aware of but should have been aware of are worth it.

Cookie_fan · 12-01-2017 9:55am

half way through W3, was tough today given the weather found it hard in the driving rain and the 3 degree temperatures, bracing myself for W4 and W5 where the duration increases quickly, hopefully i dont have bad runs and get disheartened!!!

pcuser · 12-01-2017 10:35am

Cookie_fan wrote: »

half way through W3, was tough today given the weather found it hard in the driving rain and the 3 degree temperatures, bracing myself for W4 and W5 where the duration increases quickly, hopefully i dont have bad runs and get disheartened!!!

Just take each run as it comes Cookie. If you were to start Week 1 Day 1 and look at week 3 run 3 you would think it was extremely difficult. But you are all ready halfway through W3.

Just remember that it is not a race. Take a nice slow pace and breath in through the mouth and out through the mouth. WHen I started the C25K there were a few runs that my pace was too fast. It really felt like a chore to run. As soon as I slowed my pace down it became much more enjoyable.

I just finished the 10K app recently and I am starting training for the half-marathon in April at the end of this week. If I had not slowed mt pace down at the start I would not have finished the C25K app never mind a Half-Marathon.

messy tessy · 12-01-2017 10:54am

Cookie_fan wrote: »

half way through W3, was tough today given the weather found it hard in the driving rain and the 3 degree temperatures, bracing myself for W4 and W5 where the duration increases quickly, hopefully i dont have bad runs and get disheartened!!!

You got this Cookie!!

Hesh's Umpire · 12-01-2017 11:25am

Cookie_fan wrote: »

half way through W3, was tough today given the weather found it hard in the driving rain and the 3 degree temperatures, bracing myself for W4 and W5 where the duration increases quickly, hopefully i dont have bad runs and get disheartened!!!

Keep it going - the programme is designed to gradually help you along till you get to 30 minutes running (not 5K). You'll have good runs and bad runs but it's amazing how you can keep going if you're determined enough.

Hesh's Umpire · 12-01-2017 11:29am

messy tessy wrote: »

Week 7 completed! Got on fine with today's jog, no swearing today :P just concentrated on breathing!

The finish line is almost in sight!

Great stuff - you will do the rest no problem! Three 28 minute runs and three 30 minute runs will be grand!

Cookie_fan · 12-01-2017 8:20pm

pcuser wrote: »

Just take each run as it comes Cookie. If you were to start Week 1 Day 1 and look at week 3 run 3 you would think it was extremely difficult. But you are all ready halfway through W3.

Just remember that it is not a race. Take a nice slow pace and breath in through the mouth and out through the mouth. WHen I started the C25K there were a few runs that my pace was too fast. It really felt like a chore to run. As soon as I slowed my pace down it became much more enjoyable.

I just finished the 10K app recently and I am starting training for the half-marathon in April at the end of this week. If I had not slowed mt pace down at the start I would not have finished the C25K app never mind a Half-Marathon.

Thanks, I just can't help myself scrolling forward, honestly I am so glad I found this thread and taking comfort in knowing there are people going through the same, thanks for the support!!!

The Muppet · 13-01-2017 12:34am

Cookie_fan wrote: »

Thanks, I just can't help myself scrolling forward, honestly I am so glad I found this thread and taking comfort in knowing there are people going through the same, thanks for the support!!!

I was like that I used to scroll forward to look at the runs ahead, I remember seeing run 3 week 5 and thinking well that's not going to happen but it did.
There is great spirit in this thread fair play to you all for helping and encouraging each other.

Hesh's Umpire · 13-01-2017 1:37pm

Cookie_fan wrote: »

Thanks, I just can't help myself scrolling forward, honestly I am so glad I found this thread and taking comfort in knowing there are people going through the same, thanks for the support!!!

I was the exact same - I remember thinking there's no way I can run 20 minutes at the end of week 5 but I did and you will too!

quickbeam · 13-01-2017 1:53pm

I was the opposite. I thought I'd jinx myself too much if I looked too far forward. Did WK 5 Day 1, and had assumed that all days of the week would be the same as that's how it had been for the previous four weeks. Was a huge shock when Max told me I'd a 20 minute run ahead of me

But I still got through it - the power of the program.

Casey78 · 13-01-2017 2:11pm

Hesh's Umpire wrote: »

I was the exact same - I remember thinking there's no way I can run 20 minutes at the end of week 5 but I did and you will too!

You will all be running half and full marathons in the next couple of years!

messy tessy · 13-01-2017 2:47pm

Casey78 wrote: »

You will all be running half and full marathons in the next couple of years!

:eek::eek:

I'd be delighted with 5k and over the moon with 10k!

Casey78 · 13-01-2017 2:54pm

messy tessy wrote: »

:eek::eek:

I'd be delighted with 5k and over the moon with 10k!

I said the same thing 4 years ago..it's amazing what you start thinking you can(and will) do when you get over the 5k and 10k barriers.

The Muppet · 13-01-2017 3:47pm

messy tessy wrote: »

:eek::eek:

I'd be delighted with 5k and over the moon with 10k!

Ah Yeah, you say that now but....

Devilman40k · 13-01-2017 4:27pm

Casey78 wrote: »

You will all be running half and full marathons in the next couple of years!

messy tessy wrote: »

:eek::eek:

I'd be delighted with 5k and over the moon with 10k!

As soon as you hit 10k you'll look to the next target

Finished my first timed 10K just before Christmas (started C25K a year before) and now I've just started training for the half marathon this year

gypsylee · 13-01-2017 5:34pm

Devilman40k wrote: »

As soon as you hit 10k you'll look to the next target

Finished my first timed 10K just before Christmas (started C25K a year before) and now I've just started training for the half marathon this year

Me too. This running lark becomes addictive

sumsar · 13-01-2017 8:51pm

Week 3 done and dusted.

I know its early days but this seems like it's flying in, happy days.

pcuser · 14-01-2017 2:25pm

Well done Sumsar.

clairewithani · 14-01-2017 2:26pm

I was thinking of doing this but I in my 50's and have never done running before. Mad?

Ososlo · 14-01-2017 2:30pm

clairewithani wrote: »

I was thinking of doing this but I in my 50's and have never done running before. Mad?

Course it's not mad. Plenty of people on this site are in their 50's. It's never too late to start unless you have some kind of medical condition that might make it unadvisable without a doctor's go-ahead, but that has nothing to do with age really. Just follow the plan and be as conservative as you need to be in your approach (less is always better than more), and I'm sure it'll work out. Go for it!!!

muddypaws · 14-01-2017 2:32pm

clairewithani wrote: »

I was thinking of doing this but I in my 50's and have never done running before. Mad?

Not at all, I hadn't really run since I was in school, did the program last summer, aged 51. I'm running 5 miles easily now and training for a half marathon, the great thing about it is that it eases you into running, you start off running and walking. Give it a go

clairewithani · 14-01-2017 2:34pm

Ososlo wrote: »

Course it's not mad. Plenty of people on this site are in their 50's. It's never too late to start unless you have some kind of medical condition that might make it unadvisable without a doctor's go-ahead, but that has nothing to do with age really. Just follow the plan and be as conservative as you need to be in your approach (less is always better than more), and I'm sure it'll work out. Go for it!!!

Mentioned it to family and they were on about injuries and joints. They told me stories of people they knew who wrecked knees/ankles etc.

Ososlo · 14-01-2017 2:39pm

clairewithani wrote: »

Mentioned it to family and they were on about injuries and joints. They told me stories of people they knew who wrecked knees/ankles etc.

haha, I think every single person on this forum has had the same said to them and we're not all walking around with gammy legs:D Stay sensible in your approach, and listen to the advice you hear on this forum and listen closely to your body and you should be fine. I ran over 3,000 miles last year and my knees and ankles never complained once. I have a sister who doesn't run and her joints are bothering her all the time... I'm sure you'll be just fine.

muddypaws · 14-01-2017 2:40pm

clairewithani wrote: »

Mentioned it to family and they were on about injuries and joints. They told me stories of people they knew who wrecked knees/ankles etc.

But then you can read stories on here of people that have gone on to achieve amazing things, and are fitter and healthier because of doing the C25K.

messy tessy · 14-01-2017 2:49pm

clairewithani wrote: »

Mentioned it to family and they were on about injuries and joints. They told me stories of people they knew who wrecked knees/ankles etc.

C25K is brilliant as you start off gradually... it is a very effective way to get fit. I tore my acl a year and a half ago (playing tag rugby) and this was the first bit of exercise I had really done since then. I was very cautious starting off in case I did any damage to my knee (as well as being massively unfit) but I have had no worries with it. I think it's a really terrific programme and definitely would recommend it!

I'd say go for it!

clairewithani · 14-01-2017 3:02pm

App downloaded!!!:D

FrancieBrady · 14-01-2017 3:09pm

messy tessy wrote: »

C25K is brilliant as you start off gradually... it is a very effective way to get fit. I tore my acl a year and a half ago (playing tag rugby) and this was the first bit of exercise I had really done since then. I was very cautious starting off in case I did any damage to my knee (as well as being massively unfit) but I have had no worries with it. I think it's a really terrific programme and definitely would recommend it!

I'd say go for it!

Agree, I tried this my own way several times and picked up a injury.
A lot to be said for listening to your body, when you get twinges. Take your time, no worries about not bursting through the goals.

Ososlo · 14-01-2017 3:26pm

clairewithani wrote: »

App downloaded!!!:D

great stuff! It's a really good idea to post your runs here so you can get some feedback if you have any issues that others can help with. This thread seems very active right now which is brilliant, so a great time to be starting out and getting good advice from people who are just a bit ahead of you and people who have just graduated or graduated a while back.
Also, make sure you have a good pair of comfortable running shoes. If finances allow, I think it's a great idea to go to a running store and get your gait analyzed so that you have shoes which are suitable for your feet. The analysis is free, but the shoes might cost you around 100 euro, but worth every penny as, you're less likely to get injured if you have proper shoes. If you give us an idea of your location, someone can suggest a store nearby.

clairewithani · 14-01-2017 3:35pm

I live close to Wexford town

messy tessy · 14-01-2017 4:01pm

FrancieBrady wrote: »

Agree, I tried this my own way several times and picked up a injury.

Exactly! I said I'd get fit playing tag but going from doing almost nothing straight into playing it was so stupid.

You learn I guess!

Best of luck with it Claire, and definitely post on here how you are getting on!

The Muppet · 14-01-2017 4:41pm

clairewithani wrote: »

I was thinking of doing this but I in my 50's and have never done running before. Mad?

Welcome to the Club :cool:

I see you have downloaded the app, another option is the nhs choices podcasts which are free and available here http://www.nhs.uk/LiveWell/c25k/Pages/couch-to-5k.aspx.

I only mention that because i used it myself a few years ago and though it was brilliant and I see some of the more recent posters herer still using it an enjoying it too.

The best of luck with the running and make sure you keep us informed here and as ososlo says this thread is very active with peopel who are currently on the plan or who have finsihed it and are still running, you will get lots of advice and encouragement here.

pcuser · 14-01-2017 4:54pm

clairewithani wrote: »

I live close to Wexford town

Lifestyle Sports offer free GAIT analysis. If memory serves me right there is one in Wexford.

Couch to 5k thread

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