Couch to 5k thread

leggit · 21-01-2011 3:31pm

I just thought I'd mention that running indoors and outdoors is very different especially threadmill running. I've always found that running on a threadmill is far easier than running outide so I'd recommend that you treat this programme as an outdoor one. I'd at least try and do one of your sessions each week outdoors.

If you really can't do any sessions outdoors then I'd make use of the incline function on your threadmill to try and make the runs a bit more intense than simply running on level ground for 20-30 minutes.

If you do the whole programme on a threadmill and then go outside for a run you'll be in for a nasty surprise!

RayCun · 21-01-2011 4:18pm

I agree, if you're running on a treadmill you should set the incline to about 2%.
(but I find running outdoors to be much easier)

elsy · 21-01-2011 4:27pm

I find outdoor running much easier too I think its the freshair and change of scenery. However with having 2 babies and a husband that does shift work most of my runs on a treadmill. Anyways w3 d1 done went grand im feeling like ive so much more energy really enjoying the programme so far.

elsy · 21-01-2011 4:31pm

mumontherun wrote: »

well done you Elsy!

I've just completed Week 2 Day 3 also, and found it good. Somedays my legs are so heavy and I find the last 2 runs the hardest, but today I felt good, hopefully it will last into week 3. Bring it on. I'm loving it.......

I do get the heavy legs too but its so worth it when your finished your run it does have me feeling good for the rest of the day

messynessie · 21-01-2011 4:58pm

I'm planning on getting started with the treadmill first and then when the weather gets better and brighter i'll feel more comfortable running outside for at least part of the plan. At the moment I've been trying to get myself motivated to start this programme for a good few months so i figure for the time being at least that the treadmill is a step in the right direction as it'll get me moving.

CeNedra · 21-01-2011 8:30pm

After missing a day this week due to a bug I picked up I am happy to say I finished wk 1 yesterday. I am a working mother and only get time to run late in evenings. As I live in a rural area, I joined a gym and am running on a threadmill. I ran outside once and will try for an outside run at the weekends. Early days but we will see how it goes. With being ill I took the grand total of 2 weeks to do 1 week of the program. I still feel ok about that though. I have enough stress in my life with busy job and two pre schoolers so this isn't a rush for me. would love to think this is my new lifestyle where I get some time to get fit.

elsy · 21-01-2011 8:36pm

Well said Cenedra ive 2 young children too 3 and 5 months and I dont care if it takes me a year to finish this I just want to be fit for my babies and set a good example. Fair play to you seriously going the gym after a day in work and looking after 2 children. Well done on finishing w1

messynessie · 21-01-2011 10:58pm

W1D1 down

Not as bad as I was expecting, maybe I could have pushed myself a little harder but didn't want to fall in a heap walking home! I had walked from work to the gym (25 min) before hand so by the end of my session my legs were fit to fall off but can't wait for day 2!

maria74 · 21-01-2011 11:54pm

[HTML][/HTML]

CeNedra wrote: »

[HTML][/HTML] I have enough stress in my life with busy job and two pre schoolers so this isn't a rush for me. would love to think this is my new lifestyle where I get some time to get fit.

I agree, it is great to get something for yourself and to set a good example to yourself. But it is also important that it doesn't become something else that adds stress to your life. I have 3 kids and am working also and I try to plan my week in advance so I can get my runs in. If I can only get 20 mins then thats what I do!
On flip side running is the best stress reducing activity I have found...nothing like it to make you a better mum, colleague, partner etc etc.

Great to see so many people keeping up c25k...I can promise you will never regret it!

CeNedra · 22-01-2011 4:01pm

I finished week 2 day 1. Feeling great

timeforachange · 22-01-2011 10:59pm

Week8D3 complete today. Finally have week 8 finished! Can't wait to get cracking on week 9 now!!

twowheelsonly · 22-01-2011 11:25pm

Great Thread RayCun - good to get the benefit of the experiences of those that have completed or are advanced in the program. Cheers for that.

I finished Week 1 last night and my wife started it. (Both Mid-40s'). I found week 1 surprisingly easy considering that I'm a heavy smoker and have put on 2 stone in the past 2 years. Mrs found it tough enough but got through it ok, albeit running a bit slower than my comfort level.

Question I have; I'm basically 2 runs ahead of her and our days will now go out of sync. She's due out tomorrow, W1D2 and I'm due out for W2D1 on Monday. Would it make sense or be stupid for me to go along with her as well as do my own - and as such do both programs simultaneously - or just bring us into sync and go together?
The thing is that I found last night a bit too easy at the slower pace but she won't venture out herself alone at night. Basically, would keeping her company do me more harm through overdoing it or make little or no difference. I had intended on sticking rigidly to the program at my pace but that's possibly gone out the window now...

Hope that makes sense to somebody!!

RayCun · 23-01-2011 11:28am

I'd say you're better off just doing her programme with her, trying to do both will wear you out pretty quickly. Maybe you could do a run at your own pace on the weekend, when she can run in daylight?

Ramette · 23-01-2011 11:30am

Just finished D1W1 - found it tough, lungs and shins were complaining.

Great this thread is here to motivate me. My aim is to be able to run 30 mins by my 42nd birthday in April and also to do the mini marathon in under an hour...
Have never liked exercise but want to get fit and lose weight so decided to give this a go.
I have an iphone, have the 'get running' app which talks to you (obviously i have issues as i feel yer woman is talking in a very smug voice as i struggle along!) - i would like an app that allows you to play your own playlists in between the talking - can anyone recommend an app? thanks..
and congrats to all who are well on their way.. yea are an inspiration...

twowheelsonly · 23-01-2011 12:59pm

RayCun wrote: »

I'd say you're better off just doing her programme with her, trying to do both will wear you out pretty quickly. Maybe you could do a run at your own pace on the weekend, when she can run in daylight?

I was thinking that too, prob lose enthusiasm as well if I was overdoing it.

Settled on a compromise, going to sync the runs towards the end of this week and go to a different place to do so. The Lough (Cork City) has a circular path around it so we can both do our own thing but won't be too far away from each other. She really doen't like going out alone!!! We both work as well and work every second weekend so late evenings are really the only time that we're off together.

Thanks Again..

smiles302 · 23-01-2011 7:27pm

I finished week one today!

I've ran/walked 3.44 km in 30 mins =D

I'm on a treadmill at the gym, my first 2 runs were at 1% incline. I forgot to press that button today so shall aim to match my speed/distance at my next run on Tuesday.

2% incline feels like running up a hill. So I think I'll stick to 1% for the moment.

spareman · 23-01-2011 8:47pm

Im at week 6 run 2 tommorrow, Found the 20 min run at w5 r3 really hard mentally, Cant believe I completed it, I felt really proud of myself at the end.

My head kept telly me to stop, and I kept telling it there was no reason to stop as my body and breathing were okay. It was a real mental challenge to keep going.

Just to warn other people to stay focused when doing it, Dont let your mind tell you to stop when your body is ok to keep going.

As for the 2% incline, I have done all of my runs on the treadmill at 0% incline, Last night I tried 2% incline and nearly crashed and burned on my first 8 min run, My advice to people would be if you started at 0% incline, Don't change it now, stick to the programme you started, It is better to be able to complete the couch to 5k at 0% incline than to crash and burn and end up quitting the programme.
If you are just about to start the couch to 5k, then you can start at 2% incline.

elsy · 24-01-2011 3:07pm

W3 d3 done and feeling good. I have also lost 8lbs in 2 weeks through eating healthy and my 3 runs a week.

Mumontherun · 24-01-2011 4:53pm

Quick query, I'm on week 3, just completed Day 2. I'm running every second day since I started the C25K program, which means I am doing 4 sessions a week. Is this too much? So far I have found it okay, but I know the program says not to be impatient and rush through it. Should I stick to the 3 workouts a week recommended??

RayCun · 24-01-2011 4:59pm

Every second day should be fine, as long as you're not pushing pressure on yourself to finish faster, and missing out on recovery when you need it
The main thing is to take your rest days when you need them. But one rest day for every day of running could be plenty.

frag420 · 24-01-2011 9:14pm

Ok so restarted week two tonite. Had done week two days 1 & 2 but missed teh third one and my kness are acting up. Had a bit of a hedonistic weekend(a few cigs, only three but three too many) and so I thought it better to start week 2 again.

Found the first 15 mins very hard as knee was sore and it did not feel like I was running at all. Felt more like I was plodding along. Nearly gave up but after a while I got into a stride and felt ok. Knee sore since I got home so may have it looked at later in the week.

I presume i should be ok to run again wed night......

frAg

CeNedra · 24-01-2011 10:27pm

Finished w2d2 this evening. Legs sore for some reason. Hope next day is better!

pokermonkey · 25-01-2011 12:22am

:mad:
foot still injured - annoyed i can't run! was doing well so hope this doesn't ruin my progress!!

CeNedra · 25-01-2011 8:31am

elsy wrote: »

W3 d3 done and feeling good. I have also lost 8lbs in 2 weeks through eating healthy and my 3 runs a week.

Hi Elsy,

How you doing this? Fantastic result. I have lost literally nothing in the past few weeks and even though I am only on week 2, I started back in the gym a week before that. I am doing more than c25k at gym as well. Are you doing a very strict diet (like ww) or have you another approach. I'd like to see some results on the scale but am trying to focus on the fitness in the hope the weight will come off.

Well done again and any tips would be appreciated

poconnor16 · 25-01-2011 11:51am

CeNedra wrote: »

Finished w2d2 this evening. Legs sore for some reason. Hope next day is better!

Everyone has a bad/off day...even marathon runners. You're training muscles that you have never used before so will be a little bit sore sometimes. Dont let it deter you!
Make sure you stick to the plan and dont increase to quickly. Also - watch your pace, you might be going to fast. Try the talk test.

When I was on week 2 I was knackered for some weird reason! But week 3 was way easier to me.;)

poconnor16 · 25-01-2011 11:57am

mumontherun wrote: »

Quick query, I'm on week 3, just completed Day 2. I'm running every second day since I started the C25K program, which means I am doing 4 sessions a week. Is this too much? So far I have found it okay, but I know the program says not to be impatient and rush through it. Should I stick to the 3 workouts a week recommended??

I would stick to the 3 days to allow your body to get used to running. Recovery days are soooo important no matter what level you are at. If you want to do something on your non-running days, maybe go for a cycle or a swim? Or go for a walk! People under-estimate how good walking is.
I'm currently training for a 10 miler and I started with C25k. I always make sure to have one rest day a week and one day of stretching/rest. Otherwise you can burn out.

poconnor16 · 25-01-2011 11:57am

mumontherun wrote: »

Quick query, I'm on week 3, just completed Day 2. I'm running every second day since I started the C25K program, which means I am doing 4 sessions a week. Is this too much? So far I have found it okay, but I know the program says not to be impatient and rush through it. Should I stick to the 3 workouts a week recommended??

I would stick to the 3 days to allow your body to get used to running. Recovery days are soooo important no matter what level you are at. If you want to do something on your non-running days, maybe go for a cycle or a swim? Or go for a walk! People under-estimate how good walking is.
I'm currently training for a 10 miler and I started with C25k. I always make sure to have one rest day a week and one day of stretching/rest. Otherwise you can burn out.

doriansmith · 25-01-2011 12:14pm

Did W2D1 yesterday. Found it grand but my shins have been pretty sore during the jogging parts. I've always found that running outside gives me pains in my shins but it never happened when I used to run on a treadmill.

Yesterday my right shin was really sore when trying to run and the pain stayed for hours after. Hoping this is something that'll sort itself out as it's making things harder for me

lour26 · 25-01-2011 3:01pm

Hey all,
Decided to start the c25k this week but I dont know whether to use an app or not? Im looking at the coolrunnings c25k but would the app one be different.
What does everyone else use? I dont have a stopwatch so I thought an app would be better?

RayCun · 25-01-2011 3:08pm

I used the Robert Ullrey podcasts, they do the timing for you, and they're free.
Some people don't like the music.

messynessie · 25-01-2011 3:10pm

I use the Fun Run app on my blackberry so i can run it simultaneously with my music player. The intervals seem the same as coolrunnings intervals.
I find it handier than an app with music in it as i can listen to what i want or nothing at all.

smiles302 · 25-01-2011 4:47pm

W2D1

3.56 km in 30 mins =D

love watching the numbers go up!

Ramette · 25-01-2011 9:54pm

W1D2 Complete.. yahoo!:D calves are killing me though..
Had a crap day at work and wasnt going to do it but am glad i did now.. feel in better form..

maria74 · 25-01-2011 10:35pm

[HTML][/HTML]

Ramette wrote: »

W1D2 Had a crap day at work and wasnt going to do it but am glad i did now.. feel in better form..

Thats what it is all about, if you can just get out that door the feeling afterwards is SO worth it!

Well done, only 1 more day and you are onto week 2!!

elsy · 26-01-2011 11:24am

CeNedra wrote: »

Hi Elsy,

How you doing this? Fantastic result. I have lost literally nothing in the past few weeks and even though I am only on week 2, I started back in the gym a week before that. I am doing more than c25k at gym as well. Are you doing a very strict diet (like ww) or have you another approach. I'd like to see some results on the scale but am trying to focus on the fitness in the hope the weight will come off.

Well done again and any tips would be appreciated

im following the new Ww programme I just went to one meeting got the books on new programme and following it myself at home nor into the whole Ww meetings thing.

eefums · 26-01-2011 2:41pm

Hey all
have been following this thread the past few weeks andits really helpful to keep me motivated.

I have wk3 run2 tonght, found run 1 this week really tough the last 3 min walk was more of a crawl than a walk to be honest.

I am fairly overweight and have lost 4 pounds inthe first two weeks, through helatheir eating but really blowing it at the weekends. if i could keep the weekends under control I would hope my weight loss would be more significant.

If anyone else is overweight can they pop up their weight loss on this too as i find that really motivating. Very jelaous of Elsy adn her 8 pounds in two weeks!

So tonight is goin to be really tough. :eek:

Anybody else have a problem wiht numb feet at the end of the 30 mins?
I have adecent pair of asics runners is it jsut because i am carryin a lot of weight and not used to running and its outside on the ground too?

Cheers

messynessie · 26-01-2011 3:17pm

Week 1 finished!!

elsy · 26-01-2011 3:23pm

W3 d3 done. Roll on week 4 week done messynessie.

eefums · 27-01-2011 10:47am

w3 day 2 done last night
i finished it, found it a little bit easier than mondays run. But literally taking everything out of me.
Should i move on to week four or stay on week 3 for next week?

poconnor16 · 27-01-2011 10:55am

eefums wrote: »

w3 day 2 done last night
i finished it, found it a little bit easier than mondays run. But literally taking everything out of me.
Should i move on to week four or stay on week 3 for next week?

Have you checked your pace? Are you possibly runing a little too fast?
Try Week 4 for one day next week. If it is too much, revert to week 3. Nothing at all wrong with that. I repeated week 4 I think because I was knackered.
It's important that you finish every run feeling like you could do a little more. Otherwise it will become a chore and you wont like to do it.

Repeat the week if you feel like it. Rememeber, the only person you are competing with here is yourself, so its completley up to you!

RayCun · 27-01-2011 11:13am

Slow down a bit, you'll find it easier.
I think everyone reaches a point in the programme where they discover that the pace they could handle in the shorter runs is too fast to sustain in a longer run.

G-Money · 27-01-2011 11:28am

I agree with the previous two posters in that I think your pace might be slightly too fast. I hit the wall myself when I started Week 4. I'd be ok-ish up until that point but if I think back, I possibly was jogging the 3 minute intervals a little too fast and probably tried to maintain the same pace when I moved onto Week 4 and the longer 5 minute intervals.

Anyway I struggled massively with Week 4 and had to repeat it as I was barely able to complete 5 minutes jogging and even when I did, I would be completely b*****xed. It was taking far too much out of me.

So I repeated week 4, slowed the pace a bit and I didn't look back after that.

So my pace went from very slow, to very, very, very slow. Even the snails were lapping me

eefums · 27-01-2011 4:56pm

thanks guys
i didnt think that i could slow my pace anymroe but im goin to try after your post g money
my boyfriedn came with me last night he was very encouraging but wrecked my head as he was tryin to keep up with me by slowing down to a fast walk at one stage.
I was sayin to him that i think i need to slow my pace a bit he didnt think that was possible.:rolleyes:
I think im goin to try your advice anyway guys and even before i start week four I know I will be repeating it as I jsut cant see myself lasting for 5mins.
Ahhhh, scared!

poconnor16 · 27-01-2011 5:07pm

Don't be scared! You will run your 5 mins, when you are good and ready. It's not going to be easy, it's not suposed to be. But you will do it, and you'll feel great.
As for BF support

, I had that too when I was C25K-ing.....sometimes not a good idea. My other half WAS way fitter ( and I stress WAS because I can now run further than him lol) so he was naturally faster and couldn't imagine slowing down anymore. As someone who was in pain and struggling for air - I could slow more, and I did. I must have been one notch above walking, seriously! Feet barely shuffling along. But that is how I survived my 5 mins!!

maria74 · 27-01-2011 8:23pm

Yeah I agree...sloooow is the way to go.
I read somewhere ..go so slow that you are not sure ifyou are moving on the spot and it worked! You will amaze yourself. Get some podcasts if it helps and then you wont need company. My OH was same..kept talking about why people were running when others could walk past them! 8 months later he is still talking about it (from the couch) while I run 8 miles!! :P

Keep it up and you will never regret it. Soon you will think 'I can't do 8 mins...then again "20 mins" and then "25mins"....but you will!

It is one of the best feeling of accomplishment you will have.
As you run slooow next time SMILE!!:D:D

Ramette · 27-01-2011 9:00pm

Week 1 complete phew!:) having music when i am running definitely helps. And boy does it improve my mood.

CeNedra · 28-01-2011 8:21am

I know, 3 minutes, it isn't long. The length of an average song, but I'm a wee bit worried about it!!! Still, I'm getting there, and you know what, I have lost weight this week! I'm down 3lb and feeling good about myself. I am noticeably in better form as well. Exercise is definitely helping me out here.

I am heading to the states on Monday morning, I need to make sure that I keep this up next week. Hopefully the hotel will have a threadmill as where I'm heading it is bloody cold.

Well done everybody, its great to have the feedback and knowing others are feeling the same way, moving from one week to the next, is keeping me going. I took extra time for week 1, I'm heading straight onto week 3 and I'll slow down if I need to!

elsy · 28-01-2011 2:40pm

W4 d1 done a lot harder than week 3 I think because only a 90 sec interval between 3 min and 5 min run. But I got through it second 5 min was hard my calves were burning but I managed to finish! Well done CeNedra on your weight loss lucky you going the states enjoy!

eefums · 28-01-2011 3:11pm

CeNedra wrote: »

I know, 3 minutes, it isn't long. The length of an average song, but I'm a wee bit worried about it!!! Still, I'm getting there, and you know what, I have lost weight this week! I'm down 3lb and feeling good about myself. I am noticeably in better form as well. Exercise is definitely helping me out here.

I am heading to the states on Monday morning, I need to make sure that I keep this up next week. Hopefully the hotel will have a threadmill as where I'm heading it is bloody cold.

Well done everybody, its great to have the feedback and knowing others are feeling the same way, moving from one week to the next, is keeping me going. I took extra time for week 1, I'm heading straight onto week 3 and I'll slow down if I need to!

Hey, You will do fine on week three, I thought the same when I finished week 2 adn thought I woudl nevr manage week 3. However i did adn have done two runs so far, third runt ongiht! the first day was really hard but the secodn run i didnt find half as bad.
Im feelint he same about movin onto week 4 next week but I think I ahve said the smae thing every week so hpin I pull through just like elsy, fingers crossed.
Also I have lsot 4 pounds in the first two weeks, really hoping to make it 7 pounds come this week, I have a really quiet weekend ahead of me with no eating out involved so I am really hoping I break the half sotne mark.
Well done and you will push through 3 mins next week¬!

poconnor16 · 28-01-2011 4:39pm

It is so fantastic to see posts from people who are losing weight the best way - through exercise and a healty diet (I hope:)).
If you guys have been losing 3lbs + imagine what you can do when you are able to run 3 miles non stop!;)

Couch to 5k thread

Comments