Couch To 5K discussion thread (discussion of other programs welcome too!)

So tomorrow is Week 4 Day 1 for me which will be:
Warm up (10 mins walk)
Jog 3mins, Walk 90 sec
Jog 5 mins Walk 2.5 mins
Jog 3mins, Walk 90 sec
Jog 5 mins, warm down walk 15-20mins

No bother sure! Eek! I hope the weathers not too bad!

To everyone thinking about starting this I really would recommend it, you feel great after each session and its such an achievement! The above session is 4 weeks in so is not a typical starting point! The first day of Week 1 starts with intervals of 60secs jogging and 90 secs walking for about twenty minutes.

Gotta go to sleep now, will post how I get on tomorrow after I get back!

Melia wrote: »

So can we make a list of people doing this?

Daisy Steiner (Week 1)
Jwacqui (Week 1) You're on the list, now you have to start!
sunshine rose (Week 1)

Dolorous (Week 2)
perri winkles (Week 2)

Melia (Week 3)

brainyneuron (Week 4)

dolliemix (Week 9)

There's someone else but I can't remember who, on week 5 about to do the 20 min run, was it cherub? I'll check in a sec

Oh and maybe add the facebook page to the above links, its mostly Americans posting on it but is still a good page for support and they post hints and tips/links to good nutrition websites/suggestions for warm up routines etc
http://www.facebook.com/home.php?#!/C25Kplan?ref=nf (or search for The Couch-To-5K Running Plan)

Great thread Melia!

I'll be heading out on Week 9 Day 1 today. It's snowing here and my only thoughts are - this better not get in the way of my training!!:mad::D

So I'm near the end of this program and I can't recommend it enough. It really builds your fitness up gradually. I even found that on the bad nights when I felt I couldn't do it...I'd still get there, proving how good this program is.

I've learned a few things about running in the last 8 weeks.

Being fit doesn't always mean it will be easy, but it means that even when you feel crap, your body will still get you to your goal. Huge sense of achievement at the end of those runs.

Even if you have a bad run and you think you're not cut out for this....you could go out the next night and feel fantastic. Keep going. I had a bed week around Week 6. I didn't think I was able for it. Then, all of a sudden in Week 7 I was flying and felt really comfortable. I logged my progress and thoughts in this thread if it helps to know what to expect.

You'll get to the stage where you forget you're even running and your mind will be thinking of shopping lists/ work/ holidays/ men! All of a sudden you're home!!

Once you get the good runners and gear, it's probably the cheapest sport around and you can have a really good workout done in half an hour. It can fit in around other sports and busy timetables.

I've got a lot of support and advice from experienced runners. It's incredible how encouraging they have been, even people I don't know.

I ran my first 5k race on Saturday and the atmosphere was amazing. Loads of people cheering you on and telling you you're great! (Even though myself and my friend were very near the back)!

My one big piece of advice is invest in decent runners. I lot of runners have told me that most running injuries occur as a result of the athlete wearing the wrong runners. I've had injuries on my feet before and this time two years ago I thought I would never be able to run on a road again. Don't put yourself through that for the sake of 100 euro or less.

This is advice that a poster on boards put on my thread as I was starting out. Sorry I can't quote it directly. It was posted by Menoscemo, who has been checking into my thread regularly and givng advice:

'Hey, you really need to get your runners sorted out. It is the first thing any runner does to avoid injury. It is not simply a matter of getting a good brand either- there are several types of 'gait' amongst runners and each trainer is specifically designed for a running style. You need to go to a specialised running shop and ask for a 'gait analysis', In Dublin, elverys in suffolk street, runways on Parnell street and Amphibian king in Bray do this analysis. Basically they measure the arch in your foot then analyse your running style in super slo-mo camera. Then they recommend 3 or 4 different pair of runner to try on and you choose the bmost comfortable for you.'

For other areas in the country you can ask where you can get gait analysis over on the A/R/T forum. I reckon you should also post your log over there as you wil get much better advice/feedback/support from the runners amongst us

The runners you will get recommended to you by a running shop won't necessarily be any more expensive than what you bought. I got recommeded a pair of Nike Pegasus, which i can buy for €40 or €50 now if i shop around. As I say every runner is different and so are most shoes- the running shops will reccommend a shoe which gives you support in the area you need, once you know which Gait you have (neutral, over pronator or Under pronator) you will also be able to do your own research and shop around for a cheaper shoe. All the same, getting the gait analysis is worth it as you will only need to do it once; also it is free if you purchase a pair of shoes from the same shop (and they won't push the most expensive pair on you!!)


Good luck everyone. Can't wait to hear about your progress. Thanks to all of you who have posted on my thread and given me support throughout.

We'll all be running 5k by the summer

So.......I DID IT!!! Woohoo, am delighted!! (W4D1) Feel so fantastic after it Wore my running gear I bought yesterday (with a tshirt under the vest thingy cos it was cold) and it made it so much easier to jog! (Up till yesterday I was wearing a big bulky coat, a jumper, coat and loose leggings, not v conducive to running!) I felt like a bit of an idiot wearing my hat (its one of the ones with ear flaps and pigtails!!) with the serious running clothes but it was early so not many people out (Easter Hols for kids).
It wasn't raining when I went out, drizzled a little bit half way thru and the second I finished the last jog it started to rain more heavily!! Crazy or what! :cool: It was good actually to have the rain as I was doing my warm down, cooled me down a bit (I quite like walking in the rain usually, as long as its not too cold or windy! Just didn't want my first 5 min jogs to be in horrible weather!)

The first jog was a 3 min one but I thought it was meant to be a 90sec one so as the time went on and he didn't stop me, I was like I was just about to take out the ipod to check the battery when Mr Robot told me to stop! The 5 min run was actually ok, I jogged it slowly so I wouldn't get tired and I started singing Mary Poppins 'Supercalafragalisticexpialadcious' The rhythm matched my jogging and trying to remember the words of one of the verses kept me busy and kept me from noticing the time going past! Was delighted when I finished that first one, was smiling away to myself-luckily there was no-one around at that point The rest of the walk/jogs went grand too, had a small bit of a stitch for a small while (prob due to me not drinking enough water before I left).
The last 5 min jog went really fast, Robot dude tells u when theres 1min, 30 secs and 10 secs to go (kinda annoying, I would prefer if he didn't!). At the 1min countdown point, two lads from work passed in the work delivery van and gave me a wave (I waved back but was cringing at them seeing me jogging in tight leggings and silly hat! :eek:). The last 5 min jog was easier than the first and could prob have gone for another 20-30 secs but didn't want to push it.
Very proud of myself!! Melia you'll have no problem with this week if you're already able to do extra jogs, I'd say you're a bit fitter than me! Best of luck with week 3! (Just so u know, on the last 3 min run, the guy lets u know that you've 20secs to go, don't like that cos when I hear his voice I think I'm finished!)
Best of luck too to everyone whos starting week 1 this week. The first day of each week is always the hardest to go out and do but once your out there you'll be fine and you'll feel great afterwards

(Long post sorry!)

Hey! I have 10 weeks before the mini-marathon so this should gimme plenty of timt to get to 5K! (I'll crawl the rest of the way )

I don't have an ipod... So can't download itunes. What should I use?

See what I mean about experienced runners giving advice. Thanks menoscene and ULstudent:)

brainy- I love ur supercalifragilistic trick ! Dads are great! My also offered to get me good runners and I've been working full time for 10 years and im in my 30s. I was like " eh thanks dad but I can afford to get myself runners! ":D
It was so cute though. He ran the marathon years ago so I guess he's just looking out for me and it was his gesture of support, which was lovely!


Newsizebooty it's given me a real lift that you enjoyed my thread. I originally just started it for myself so id be able to keep track of my progress. But then people started postingon it and giving advice and I felt like I couldn't let them down!:D But seriously it's a good idea to keep track of your progress and how you feel even if it's in private. It's great to be able to look back on your progress and see how far you've come. Especially if you're having a bad day...

I won't hijack this thread anymore......just to say, if I see anyone running in shiny leggings now, I think they're s**t cool!:p

Just another person who started the c25k at christmas popping in to say how important shoes are. I did the first 4 weeks of the program in crappy flat runners and would be in agony and walking like a cowboy the day after, but I put it down to being way over the wrong side of 20stone and put up with it.

After some reading that it could be my shoes I picked up a decent pair of New Balances I got really cheap and they removed 80% of the pain but some shin pain remained. After a little more research I found out that my feet were a little more suited to Nike Lunarglides and sure enough after a week in them I was pain free and havent looked back since.

Week 9 Day 1 complete tonight and I felt amazing! The aim was non stop running for 30 mins. I did 33 mins! I was flying it up to 4k. I got tired at the 4k mark but not agony tired, just using the reserves tired!! I thought I'd done 5k but when I checked the phone it was only 4.8

I'm delighted that at this stage I've no problem doing 4k. (Two weeks ago I was struggling after 3k, and before that I struggled after 2k etc) In a week or two I should have no problem doing 5k.

It's my first day later today! Reading through this thread has gotten me so motivated it's fab Wish me luck