Couch to 5k thread

Quality

Quality wrote: »

Started this last night, really looking forward to the challenge. Love the fact that it is only 20-30 minutes per night.. No excuse not to fit it in.


Have you guys who are on the week 8/9 lost much weight with the program?

My middle is slimmer but I don't think it's a massive difference. I need to sort out the diet a bit better for that

RayCun

If you look at the photos of last year's race, you'll see some really fast runners tearing up the front of the field... and you'll also see walkers, kids, people in costume, a guy in GAA kit... lots of people just going at their own pace and enjoying the day.
Sign up!

RayCun

RayCun wrote: »

If you look at the photos of last year's race, you'll see some really fast runners tearing up the front of the field... and you'll also see walkers, kids, people in costume, a guy in GAA kit... lots of people just going at their own pace and enjoying the day.
Sign up!

I feel a bit better about it knowing I wont be the slowest one cos I'm so bad at the longer distances :o

Staplor

W6D2 done, fairly good run for me, the GF found it more tough, looking forward to the challenge of day 3, from what I read it's tough. As a tip I've found the same route every night makes it easier, because I know how much further I'll have to go, and makes it easier to visualise, (just get to the top of the road and I'll be halfway there). I've tried running when I've been staying away from home and find it much tougher as I can't get this visualisation thing going there. Also a friend who did a 5k a few weeks ago said there were no KM markers so she didn't know how much further to go is this the norm at 5k races?

Hennybug

RayCun wrote: »

If you look at the photos of last year's race, you'll see some really fast runners tearing up the front of the field... and you'll also see walkers, kids, people in costume, a guy in GAA kit... lots of people just going at their own pace and enjoying the day.
Sign up!

It says you can sign up on the day so i'm going to hold off in case Ireland beat England and take the 6 Nations and Triple Crown cos if this happens there'll be lots of celebrating involved

eefums

Hey all,
Week 9 run 2 completed, cannot believe I have only one run left to complete the program? I remember whne i started this and was reading this thread how envious I was of people who were on weeks 7 8 and 9 and I never thought I would make it to this far but I have, I am delighted with myself! yay!
one more runt o go and I am an official graduate of the couch to 5k program! :D:D

contentworks

bluewolf wrote: »

I'll see you there if its the one in dub!!

Yep, midday outside the Mansion House!

contentworks

Quality wrote: »

Started this last night, really looking forward to the challenge. Love the fact that it is only 20-30 minutes per night.. No excuse not to fit it in.


Have you guys who are on the week 8/9 lost much weight with the program?

Week 7 Day 2 completed - haven't lost any weight, but feel a lot trimmer. Fat to muscle (I hope!)

RayCun

Staplor wrote: »

Also a friend who did a 5k a few weeks ago said there were no KM markers so she didn't know how much further to go is this the norm at 5k races?

Most races will have km markers, though they aren't always easy to spot.

elsy

W9 d2 done only one run left and im a graduate! My plan is to keep up my 30 min runs for 8 weeks to build on my fitness then start bridge to 10k!

kqcregg

Well done Elsy. Stuck on W7D2 myself due to injury. Hope to be back in action late next week. Same plan to get to 10k after a few weeks of consistent 5k runs. Hopefully there will be a 5 to 10k tread by then to keep everyone motivated

Monife

Hey everyone. Completed W2D1. Was tough but I think a bit easier than week 1, I think it was because there was less runs, and when I finished the last 1 I thought there was still 1 more but then the podcast finished, I was like thank god! lol

Have a few questions and if there isnt any answer to question 1 and 2, I might be close to giving up...

1. Does the pain in your calves get better and if so when?
2. Is there anything you can do to alleviate the pain?
3. My fast walk is faster than my jog, is that right? I know if I go any faster I wont be able to complete the runs, but it is really really slow.

One thing I have noticed, you can actually run longer than you think. Before c25k I tried to jog a little bit in my runs but would stop when the pain kicked in, but now I keep pushing through the pain and surprise myself that I can run a bit longer. Also, breathing has got better.

Sorry for the long post.

Monife

Monife wrote: »

Hey everyone. Completed W2D1. Was tough but I think a bit easier than week 1, I think it was because there was less runs, and when I finished the last 1 I thought there was still 1 more but then the podcast finished, I was like thank god! lol

Have a few questions and if there isnt any answer to question 1 and 2, I might be close to giving up...

1. Does the pain in your calves get better and if so when?
2. Is there anything you can do to alleviate the pain?
3. My fast walk is faster than my jog, is that right? I know if I go any faster I wont be able to complete the runs, but it is really really slow.

One thing I have noticed, you can actually run longer than you think. Before c25k I tried to jog a little bit in my runs but would stop when the pain kicked in, but now I keep pushing through the pain and surprise myself that I can run a bit longer. Also, breathing has got better.

Sorry for the long post.

Make sure to do stretches before and after.
http://content.revolutionhealth.com/contentimages/nr551788.jpg
That answers 1 & 2

as for your speed, don't worry about it at all it doesn't matter. The thing now is to get used to jogging for longer and longer

eager tortoise

Staplor wrote: »

. As a tip I've found the same route every night makes it easier, because I know how much further I'll have to go, and makes it easier to visualise, (just get to the top of the road and I'll be halfway there).

I agree with this completely! I have tried to vary my route a bit but the best runs I find are always the ones along my regular route. I just feel more comfortable because, as you say, I know how much I've done and how much I have to do. I figure this is ok until I'm confident I can run 5k, then I can work at varying it a bit

Dunno how to multi-quote but definitely +1 to what bluewolf said above about the stretches!! For ages I was really bold and didn't bother stretching before running, just did some walking, and now that I have seen the error of my ways I can say the difference doing a bit of stretching makes is unreal.

Week 8 Day 1 completed successfully tonight!:)

Monife

bluewolf wrote: »

Make sure to do stretches before and after.
http://content.revolutionhealth.com/contentimages/nr551788.jpg
That answers 1 & 2

as for your speed, don't worry about it at all it doesn't matter. The thing now is to get used to jogging for longer and longer

Is there any other stretches for your calves or is this the best? How long should you hold the stretch for? Sorry if I am asking stupid questions but totally new to this.

Also, the pain is in my legs when running, but they are fine when I am walking or after the 30 mins, is this definitely because I am not stretching good enough? Or do you think it is because there is too much weight pounding down on my legs?

Quality

w1 d2 tonight....

downloaded a podcast from the nhs on my iphone, free, but the music is a bit crap, but motivational enough.

RayCun

When you run you put a lot of pressure on your legs - they're not just holding up your body weight, they're dealing with your whole weight landing on one foot at a time. If you're not used to running, that is a lot of new stress on your knees and calves. (Even when you are used to running, if you increase the distance you run, or the speed you run at, you will feel it.) So as well as building up your cardiovascular fitness, what you're doing is stressing your legs so they adapt and get stronger.

I'm not a believer in stretching before I run - I'd rather just warm up with a few minutes walk/slow run. After a hard run I usually do some of these stretches.

Mumontherun

Don't know if it was the couple glasses of red wine or the pizza I had last night, but somehow I have finally managed to do a full run today without a break (wk 7 day 2):D:D:D:D

Hennybug

mumontherun wrote: »

Don't know if it was the couple glasses of red wine or the pizza I had last night, but somehow I have finally managed to do a full run today without a break (wk 7 day 2):D:D:D:D

Well done!

I decided to try the park this morning for a change and shouldn't have! Part of it runs through the woods so dirt track and the massive hill right at the end nearly killed me. I had to stop before I hit the top @ 21 minutes I did the other 4 minutes when i got home though. Going to stick to my normal (flat) route till i get more weeks and miles under my belt :P

w8d3 done, my first run in sort of daylight :pac::pac::pac:

4km in about 30 mins but i had to walk a chunk of it
oh well, I will get there eventually I guess

noddyname

Week 3 done and dusted - onwards to Week 4!

Monife

Just completed W2D2. Omg it was sooo much easier, I actually felt myself going a little bit faster.

To everyone who gave me the stretching tips, THANK YOU SO MUCH!! It really really helped, legs were only a little bit sore but that is expected as this is my first time running. Absolutely delighted, and feel great.

Also, made my own MP3 podcast and it really spurred me on. Well chuffed with myself

paulgalway

Monife wrote: »

Also, made my own MP3 podcast and it really spurred me on. Well chuffed with myself

How do you make your own podcasts? I take it this is your choice of music with the voice prompts added.

elsy

Yey me! Week 9 day3 done ive officially graduated! I cant believe that ive come this far. Have to say today was the perfect day for my graduation run sun outside nice light breeze! This is not the end for me but the start of a healthier fitter lifestyle. Ive lost A stone in weight too in the last 9 weeks. Im loving feeling healthy and long may it continue! Ive never finished anything like this I usually start things and after a few weeks they die a death but not this time! Roll on next Sunday and the st patricks 5k. Goodluck to everyone stick at it its so worth all the blood, sweat and tears!

Monife

paulgalway wrote: »

How do you make your own podcasts? I take it this is your choice of music with the voice prompts added.

Yeah own music and you can make your own voice prompts or download them.

I got the software from this site: http://diy-c25k-mp3s.com/diy-c25k-mp3s/make-your-own-mp3s/download-audacity-and-the-lame-encoder/

You have to download 2 pieces of software and there are really good instructions on how to use it on the site. It takes a while to do but is sooo worth it.

Mumontherun

elsy wrote: »

Yey me! Week 9 day3 done ive officially graduated! I cant believe that ive come this far. Have to say today was the perfect day for my graduation run sun outside nice light breeze! This is not the end for me but the start of a healthier fitter lifestyle. Ive lost A stone in weight too in the last 9 weeks. Im loving feeling healthy and long may it continue! Ive never finished anything like this I usually start things and after a few weeks they die a death but not this time! Roll on next Sunday and the st patricks 5k. Goodluck to everyone stick at it its so worth all the blood, sweat and tears!

Well done Elsy, must be amazing to get to the end of the Plan. Don't forget to post back with how you get on in your run.

A few of us are either at the end or nearing the end of the Couch25k (thanks Ray for suggesting this thread - legend!), so should we start a new Couch210K thread, for any1 who is interested in continuing with it ??

mumontherun

mumontherun wrote: »

Well done Elsy, must be amazing to get to the end of the Plan. Don't forget to post back with how you get on in your run.

A few of us are either at the end or nearing the end of the Couch25k (thanks Ray for suggesting this thread - legend!), so should we start a new Couch210K thread, for any1 who is interested in continuing with it ??

Yes I'm finishing c25k this week also and I'd be up for a 5 to 10k thread, I've already enrolled for the womens june 10k as a slow jogger



elsy: congrats you must be SO proud! 9 weeks over! You've come such a long way

Hennybug

Any of you who are close to the end or have done it did you struggle near the end? I'm getting so frustrated, I really enjoyed it up to week 6, flew through it and couldn't wait to get up in the morning and go for a run but i seem to have hit a wall. I didn't enjoy days 1 and 2 of week 7 at all and only managed @ 8 minutes this morning and walked most of the rest of it. My legs feel like lead (i do stretch) and i just don't get the high from it this last week.

I'm going to take a few days break in the hopes i'll get back in form but if anyone experienced similiar problems and got through them any advice would be appreciated

eefums

yayyyy
im also done im finished i finished on surday mronign with a nice long 4km run! great to be finished!

Any of you who are close to the end or have done it did you struggle near the end? I'm getting so frustrated, I really enjoyed it up to week 6, flew through it and couldn't wait to get up in the morning and go for a run but i seem to have hit a wall. I didn't enjoy days 1 and 2 of week 7 at all and only managed @ 8 minutes this morning and walked most of the rest of it. My legs feel like lead (i do stretch) and i just don't get the high from it this last week.

I'm going to take a few days break in the hopes i'll get back in form but if anyone experienced similiar problems and got through them any advice would be appreciated

I was the same hennybug, you really really have to try and make urself not stop but I defo found it was wayyy harder week 8 and week 9

Yes I'm finishing c25k this week also and I'd be up for a 5 to 10k thread, I've already enrolled for the womens june 10k as a slow jogger

im the same bluewolf, some sort of moment of madness, would love to run it tho! Be on for a new thread for sure!

elsy

Yea a new 5k to 10k thread would be brilliant. Im doing the great Ireland run on the 10th of April thats 10k eeek! Im just going to run what I can and take some walking breaks especially at the hills but sure we'll see how it goes!

elsy

elsy wrote: »

Yea a new 5k to 10k thread would be brilliant. Im doing the great Ireland run on the 10th of April thats 10k eeek! Im just going to run what I can and take some walking breaks especially at the hills but sure we'll see how it goes!

You are very brave! :eek:
I'm doing the leixlip 5k in may and i reckon june for my first 10k is more than early enough for me!!!

Ramette

bluewolf - can you enter that 5K in leixlip yet? i was in the website but couldnt see anywhere to enter?

kqcregg

Well done all the graduates! Given the interest in keeping the momentum going there was an old tread that talked about the step up from C25K to 10k here http://www.boards.ie/vbulletin/showthread.php?t=2055867536 but there wasn't much follow up. Edit: Poster started their own training log about it here: http://www.boards.ie/vbulletin/showthread.php?t=2055873687

It seems to recommend a Hall Higden plan http://www.halhigdon.com/10ktraining/10knovice.htm which like C25K has 3 runs a week but is supplemented with other training. Still its something to aim for when you get thru C25K.

Hope to be joining the graduates soon once my injury clears.:(

Hennybug

I was the same hennybug, you really really have to try and make urself not stop but I defo found it was wayyy harder week 8 and week 9

Thanks eefums, everyone else seemed to be sailing through so it's good to know i'm not the only one who struggled! I think i've pushed it too much and not taken the proper rest days. I've been doing bootcamp twice a week which now involves running as well so have been doing 5/6 straight days with no break. Bootcamp tomorrow so am going to take a total break Wednesday and hope to get back to it on Thursday/Friday.

Ramette

Ramette wrote: »

bluewolf - can you enter that 5K in leixlip yet? i was in the website but couldnt see anywhere to enter?

Didn't see it yet but I reckon May is ages away anyway so I'll enter in april?

eager tortoise

Hennybug wrote: »

Any of you who are close to the end or have done it did you struggle near the end? I'm getting so frustrated, I really enjoyed it up to week 6, flew through it and couldn't wait to get up in the morning and go for a run but i seem to have hit a wall. I didn't enjoy days 1 and 2 of week 7 at all and only managed @ 8 minutes this morning and walked most of the rest of it. My legs feel like lead (i do stretch) and i just don't get the high from it this last week.

I'm going to take a few days break in the hopes i'll get back in form but if anyone experienced similiar problems and got through them any advice would be appreciated

I know what you mean Hennybug.
I am on week 8, and it feels like I have been on week 7/8 for ages! I think its because the runs are just in one block of time, it feels a little more monotonous, like you're not moving forward any more but of course we are

What is working for me at the moment is I tell myself I can walk a little bit if I need to - just want to get the distance covered in the time allowed - but when I tell myself this I find that just giving myself the permission helps to relax me and then I tend to forget about wanting to stop for a while. I think distracting yourself is key also. I change songs on the mp3 or change direction sometimes - just whatever I can think of! Of course what usually works the best is knowing how happy I'll be when I get home having had a good run. Also my legs are starting to hugely incentivise me because they're starting to look a bit more...well...toned or something! I never had that before! I say to myself - come on, just keep going, summer dresses around the corner...

RayCun

I think the entry to that Leixlip 5k is here

RayCun

RayCun wrote: »

I think the entry to that Leixlip 5k is here

thanks ray entering now
once i figure out what tshirt size i am :eek:

Monife

W2D3 completed. Still finding it hard but managing to do it.

I have noticed a niggling pain on my shins (sorry to be moaning all the time lol) and a friend said it could be shin splints. It usually only happens during runs but the last 2 runs, I have noticed the pain stick around after and sometimes into the next day. Now its not excruciating or anything but it is getting a tiny bit worse, I am going to keep going but really hope it isnt anything serious as I am really enjoying this and really hope to get fit and start jogging regularly.

Sorry for the ramble.

G-Money

Monife wrote: »

W2D3 completed. Still finding it hard but managing to do it.

I have noticed a niggling pain on my shins (sorry to be moaning all the time lol) and a friend said it could be shin splints. It usually only happens during runs but the last 2 runs, I have noticed the pain stick around after and sometimes into the next day. Now its not excruciating or anything but it is getting a tiny bit worse, I am going to keep going but really hope it isnt anything serious as I am really enjoying this and really hope to get fit and start jogging regularly.

Sorry for the ramble.

Sorry for the standard response, but did you get gait analysis done and have a pair of runners that are suitable for you?

Ramette

Monife - i get really sore shins when i am running and when i walk... i do this stretch and it really does help (i dont lean back though i just sit up straight and only do it for a few minutes at a time...)

http://www.sportsinjuryclinic.net/cybertherapist/stretching/shin_stretch.php

Monife

G-Money wrote: »

Sorry for the standard response, but did you get gait analysis done and have a pair of runners that are suitable for you?

Thanks Ramette.

G-money, I only found out about gait analysis after I had just bought brand new runners. I can't afford another new pair (I had been saving for the other ones lol) but if it persists past week 4 then I think I will check it out, of consult my doctor to see if they have any advice.

Does anyone know where in Dublin South I can get the gait analysis done? Thanks.

JAMM222

Just completed week1 day 1 using the c25k android app. It was a little harder than i thought but it didnt seem too bad ill see how my muscles feel in the morning!

RayCun

Monife wrote: »

Does anyone know where in Dublin South I can get the gait analysis done? Thanks.

Amphibian King in Bray, Base2Race in Ballymount (Dublin 12)

RayCun

Incidentally, here's a useful guide to good running form. Nothing complicated, just simple things like looking in front of you, relaxing your arms, etc...

twowheelsonly

W8 D1 (28mins Run) done...

Hard going due to a combination of factors but I did it and I'm delighted.
Looking forward now to finishing the 30min program next week. My running days have been a little bit sporadic so I'm about a week or so behind schedule but not too worried about it. I know now that I will finish it and the plan then is to continue at 30 mins for a few weeks and work on speed/distance.
Smokes, in particular, and diet to a certain degree will have to be looked at then.

At least I'm getting there, in no small part due to Raycun and contributors to this thread. Thank you people!!!

Colibri

Starting this next week (hopefully, must get runners)! Any tips before I start? I'm not fit, I exercise once a week on a Thursday night at Wing Chun which involves cardio and core workouts, tricep workouts, etc.

I might do the plan on Monday, Wednesday and Friday? Or is that a bit daft given my training on Thursday nights?

RayCun

Colibri wrote: »

I exercise once a week on a Thursday night at Wing Chun ...
I might do the plan on Monday, Wednesday and Friday? Or is that a bit daft given my training on Thursday nights?

Wing Chun, I did that for a while myself, a long, long time ago - a basement studio on Leeson Street...
It depends really - are you going to be more wrecked on Friday from training the night before, or on Saturday from drinking the night before?

Monife

Colibri wrote: »

Starting this next week (hopefully, must get runners)! Any tips before I start? I'm not fit, I exercise once a week on a Thursday night at Wing Chun which involves cardio and core workouts, tricep workouts, etc.

I might do the plan on Monday, Wednesday and Friday? Or is that a bit daft given my training on Thursday nights?

I go for a long walk on the days in between, although your workout sounds a bit more intense so maybe you shouldnt run the next day. You could try it and just listen to your body.

Other people on here have said you should get your gait analysis done before you buy new runners, I have yet to do it and im raging, but I bought new runners before I knew about it.

Colibri

Thanks guys!

RayCun wrote: »

Wing Chun, I did that for a while myself, a long, long time ago - a basement studio on Leeson Street...
It depends really - are you going to be more wrecked on Friday from training the night before, or on Saturday from drinking the night before?

Good question that needs to be considered. I don't get hangovers so I wouldn't be too bad after drinking, but if I was drunk still then I could change it to a Sunday? I don't drink much anyway I'm never wrecked but just sore, especially when our Sifu raises the bar a little and does some pretty intense workouts with us!

Monife wrote: »

I go for a long walk on the days in between, although your workout sounds a bit more intense so maybe you shouldnt run the next day. You could try it and just listen to your body.

Other people on here have said you should get your gait analysis done before you buy new runners, I have yet to do it and im raging, but I bought new runners before I knew about it.

I think I might try it, or else have an uneven pattern of days doing the C25K plan (ie. Monday, Wednesday, Saturday?)?


I'll look into the gait analysis in the coming days. This plan has me very motivated, I would love to do this


Thanks guys (or gals!)