nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

Couch to 5k thread

RayCun

The famous couch to 5k training plan. Are you doing it? Which version? Which week are you on? Have you picked out a goal race yet?
Post below...

Find more posts tagged with

Quick Links

Comments

Ramette

twowheelsonly wrote: »

Not everyone.... lol..

Thanks to the others for the comments re my 'failure' BTW.
To be honest, I do think that it was exhaustion after a few hectic days (and nights) and it just caught up with me.
Re slowing my pace down - I tried but I didn't feel that I could go any slower without walking!!
I'll be out again tomorrow night, Mrs is resuming week 4 after missing out due to a chest cold all last week. I WILL do it tomorrow.... Really!!!

Give yourself a break! when i run i think the snails go faster!! :rolleyes:

noddyname

This thread is such an inspiration! Having read all the comments last week I decided that even I could give this a go. I did a trial run on Friday and it all seemed to go well, so yesterday I officially completed W1 D1! Its great to have a sense of excitement about doing exercise, can't wait until I'm posting W5 and W6 completions - onwards and upwards!

WesternNight

I was a bit worried about Week 2 and the extra 30 seconds of running. But it was actually easier than I'd expected. Not that it was easy, ha, no. But I wasn't so exhausted that I couldn't have done another run if I (really) had to. I'm gonna call that a win

twowheelsonly

W5 D3 - 20 min run COMPLETED!!!!

Found it waayyyy easier tonight. Started fairly easy for the first 5 mins, at 10 mins I knew I was going to do it. Slowed down a little again towards the end but wasn't too bad. Ended up at 3.24km which, with a small bit of effort should put me on target for a sub 30 min 5k before the summer.

Really felt good when I finished and could have gone for another few mins. After a cpl of mins walking I wanted to start to run again!!

Mrs restarted Week 4 again and completed it in good shape as well. She had done it 2 weeks ago but was out for the last week with a Chest cold so said she'd do that week again.

We're both really pleased with our progress so far. Mrs wasn't too bad but I was literally going from the couch having been fairly active previously. Started Week 1 and couldn't see myself following through - now can't see myself stopping.

Looking forward to week 6 now, the feeling of progress really spurs you on and I'm now starting to believe that we CAN do it.

Thanks to all the posters here for their stories and encouragement.

elsy

W7 d3 done found this week mentally hard but got thru it hope my head better in it next week.

verywell

Wantobe wrote: »

@eefums- don't worry about it before it happens is good life advice!:D

I'll be doing my w5d3 tomorrow morning and I stubbornly refuse to worry about it.:)

Brilliant piece of advice.... Regardless of what we are all doing in our lives.

Moman

Wk3 day2 complete , thanks again for the links earlier, think it helped knowing the distance

noddyname

W1 D2 done! Found it a hard slog tonight, legs were kind of tired, but got there in the end. Feels great when its done though, and looking forward to the third and final run for Week 1

needaname

I did it I did it

w5d3 I ran for a full 20 minutes!!
Really cant believe it and it was much easier than I thought! After the first 8 minutes I realised I was actually gonna finish and the time just flew by couldnt believe it when I looked at my watch and only had 2 minutes left

eefums

hey all, finally got my ass back out last night, week 7 run1, found it fine, pace is still really slow jsut not covering the distance at all but will work on stamina first eh!
gonna head out again tonight as I am away all weekend, the last two weeks have been disastrous for me only gettin two runs in each week, but I guess this happens some time!
hopin the run tonight will go as smoothly as last night alho not countin on it, they are always harder the next day!
well done to everyone who managed to get out since the 5k on saturday I just couldtnt do it on monday adn tues i was busy not home til late!

Mumontherun

bluewolf wrote: »

w5d1 done

dreading the rest of the week!! :eek:

hey all you on week 5 or having done week 5, how was it ? Ive just done Week 5 Day 2, thought it would be really hard going from 5 to 8 min runs. Day 3 is a much bigger leap again, a solid 20 min run:eek::eek::eek::eek: I just managed the 8 min run, dunno about an extra 12 mins though ??

[Deleted User]

mumontherun wrote: »

hey all you on week 5 or having done week 5, how was it ? Ive just done Week 5 Day 2, thought it would be really hard going from 5 to 8 min runs. Day 3 is a much bigger leap again, a solid 20 min run:eek::eek::eek::eek: I just managed the 8 min run, dunno about an extra 12 mins though ??

We all said that and we all managed it

:D
Honestly, you will surprise yourself!

Confused2011

You can do it momontherun! The thought of doing it is much worse than actually doing it! I've my w6 d3 run ahead of me Saturday and I don't think I'll be able for it even though I did the 20 minute ! I'm finding it very hard mentally !

Did my w6 d2 run today and I found it the toughest run so far and I'm beating myself up about it even though I completed it! I felt physically sick after it which was a first since I started c25k! Reading this thread has helped motivate me so thanks again guys!

eefums

hey all,
I did week 7 run 2 last night, went ok got a stictch in the middle so walked about 2 mins. everytime i eat soemthing at my 3 o clock tea breakin owrk, i get a stitch is this normal? it was almost six when i went running las tngiht?
As for everyone doubting that they cant or wont be able to do a run, you will, jsut take it each dayy as it comes, fight the mental battle,and believe me you will complete it!

elsy

Hi everyone just wondering whereabouts as in what surfaces yous are running on. Up to now ive been on treadmill this week started venturing outside for 10 min runs in my estate the concrete is killing me my heels and shins quite sore so giving myself a few days rest and not running in my estate anymore going to do my future outdoor runs on a near by trail. So do yous run in estates, parks trails and how do you find it.

Mumontherun

elsy wrote: »

Hi everyone just wondering whereabouts as in what surfaces yous are running on. Up to now ive been on treadmill this week started venturing outside for 10 min runs in my estate the concrete is killing me my heels and shins quite sore so giving myself a few days rest and not running in my estate anymore going to do my future outdoor runs on a near by trail. So do yous run in estates, parks trails and how do you find it.

Road, from Wk 1 Day 1, never on a treadmill, no comparison.

kqcregg

Roads 2 out of every 3 runs. Treadmill for the other due to babysitting. When using the treadmill Elsy do you have the incline set above 0? I know my first couple of runs on the road were similar but once I adjusted the treadmill to around 2% it sorted itself in no time. My heel striking when running on roads was bothering me but after looking at some running posture videos on Youtube it improved no end (Plus good runners helped).

http://www.youtube.com/watch?v=K2qsS...eature=related found this one basic but good.

Have W6 D2 today and have to say W5 D3 was definitely a turning point. A real mind over matter job but everything seems so much easier once you have gone from 8 mins to 20 mins. Best point so far from previous posts and experience is PACE. A comfortable pace that lets you get through the workout and the speed will follow. So hang in there everyone, its worth the effort and you can do it.

Ramette

W6D1 complete. For some reason i always find the 'day 1s' hard but it was a beautiful morning and i was the only eejit out! I can now sit down and enjoy the election count for the day (yes i know that i am a sad git!)

Keep up the good work everyone..

elsy

Im on week 8 so the running endurance is not a problem its probably the runners and the heel strike on hard surfaces. Im getting a gait analysis today and going to check out the running posture videos on you tube

elsy

Kqcregg great video thanks for the link!

Hennybug

I ran yesterday but it was such a gorgeous day i decided to get out again and start week 5. I felt fine after the first 5 minutes so kept going and managed to do the day 2, two 8 minute runs. Best part was i really enjoyed it

This thread has been fantastic though as you can see the progress other people have made so it's a great encouragement to keep going knowing that others have gone through the same struggles and done it

Elsy i've been doing it outdoors as well, pavements in the estate and tarred footpath on the road. I got the gait analysis done and got new runners though and i think that really helped.

noddyname

I completed W1 last night - yippee! I've been doing my running on the treadmill at home, I just don't think I'm ready yet to inflict my running style(or lack of!) on the general public!

Week 2 ..... bring it on!

Wantobe

W6D3 today. 25 minutes, no walks. Tough but doable. No more walking breaks from here on. Can't believe I've come this far in just 6/7 weeks. The programme is so worth while.

Elsy I run always outdoors, road, pavement and partially track. I did one run on a treadmill in my gym but found it harder as it was very hot.

eager tortoise

Also run on the roads, although I'm quite conscious of the fact that it probably doesn't do your joints much good in the long run. If there was a grassy area like a pitch locally to run on then I would use it, but there is not. One of the things I like best about the programme is that it is 30 mins from when I step outside my house to when I get back again and that is what ultimately drives me to get up and put my runners on and go, even when I'm tired or just not in the humour. I think if I had to make my way somewhere else to go running that motivation would no longer be there. But having said that, as time goes on (onto w6d3 tomorrow!) I can see myself thinking about other places I could go to run, such as along the coast etc., and making more of an effort to find different kinds of terrain.

Elsy please let us know how you found the gait analysis and what exactly you have to do. I'm thinking about going in to get it done for my next pair of runners sometime soon, but need to know exactly what to expect and what I'll have to do. Still feel like a fraud in sports shops! lol

elsy

Hi guys got the gait analysis done in wheel/ run worx on the fonthill road Dublin its free of charge they put a normal pair of runners on me and got me to run 20 seconds on treadmill and video from your calf down afterwards they showed me the video and did some alignments I could see that my foot was landing inwards putting pressure on my calfs and knees so he got a pair of runners for me that suit my running style and got me to put them on and videod me for another 20 seconds on treadmill and then showed me video and alignments of my foot now hitting the treadmill straight. He was saying in Ireland cause we wear shoes as babies the majority of people do actually land to the side as opposed neutral.

Monife

Hi everyone. I am planning on starting c25k next week (once I break my new runners in, they have been rubbing/cutting my ankles). I am very unfit and only started exercising since November. Started with 15 min walks and increased it from there. Now I can do 3.5k walks comfortably. I am 15stone 11.5lbs (have lost 33.5lbs since November).

I was just wondering, with my fitness and weight, would I be able for this programme?

Any advice appreciated.

eefums

Monife wrote: »

Hi everyone. I am planning on starting c25k next week (once I break my new runners in, they have been rubbing/cutting my ankles). I am very unfit and only started exercising since November. Started with 15 min walks and increased it from there. Now I can do 3.5k walks comfortably. I am 15stone 11.5lbs (have lost 33.5lbs since November).

I was just wondering, with my fitness and weight, would I be able for this programme?

Any advice appreciated.

hey monife, you should be fine doin this i an not much different and I am on week 8, just make sure you have good runners! well done on the weight loss thats fantastic wish i could do that!!!

Monife

Thanks eefums.

Dying to start (and try) this programme. Getting the OH to break my runners in as I am having no luck.

Want to be as prepared as I can, so what would everyone suggest with regards to eating for fuel? How long would you wait after you eat? Would want something very quick and easy as I plan to do it when I get home from work, before dinner, because if I sat down and had dinner, I wouldn't get back up again lol

And also, what kind of stretches does everyone do? I know the basic calf, hamstring stretches etc but is there any good stretches for feet, as I find when I am walking the side of my feet hurt, not my legs..

eefums

Monife wrote: »

Thanks eefums.

Dying to start (and try) this programme. Getting the OH to break my runners in as I am having no luck.

Want to be as prepared as I can, so what would everyone suggest with regards to eating for fuel? How long would you wait after you eat? Would want something very quick and easy as I plan to do it when I get home from work, before dinner, because if I sat down and had dinner, I wouldn't get back up again lol

And also, what kind of stretches does everyone do? I know the basic calf, hamstring stretches etc but is there any good stretches for feet, as I find when I am walking the side of my feet hurt, not my legs..

hey,
i dont think you really need fuel as its jsut 30 minutes and fairly moderate excercise it snot like a marathon or anything where u need to carb load and all that, spesh if ur on a diet, you will find your pace will be very slow at first and will probably presume you could walk faster than what ur running (i am still at this pace at week 8)

as far as the stretches i jsut do the basics too. as for finding the sides of your feet hurt u may need to get ur gait analysed and get some new runners.
and as for the lenght of time before running that you shold the usual is about 1-2 hours
i come home from work and head str8 out the door, back in half an hour so i usually dont eat from lunhctime or maybe a small snack in between at 3, but thats the thing abotuhtis program its so easy to fit into your lifestyle its only 30 minutes as i keep saying to myself since i have started theres no excuses to say you cant get out cos who doesnt have 30 minutes?
hope some of this helps:)

Wantobe

Week 7 Day 1. For the first time I brought along the sat nav to get an idea as to speed and distance. Pleasantly surprised at my running speed of 12 k per hour- I thought I was going really slowly. Including warm up and cool down I'm doing over 5k which gives me hope as this is my second time doing 25 mins running and I found it quite hard.