Couch to 5k - any good?

[bristolbaron]

Puck said:

Week 8 completed - straightforward progression from 3 runs per week of 25 mins in week 7 to 28 mins last week and now, 3 runs of 30 mins in the final week 9. My £9.99 Decathlon trainers have done well but will need a trail version as its getting slippy underfoot. The masochist in me is even enjoying the dark, wind and rain although distance run in the time has suffered.

Good work!

Despite finishing the programme earlier in the year, I’m still using week 9 for pacing. I follow the same route, so have an idea when to expect the 5 minute updates. Yesterday I felt that I was flying, but only knocked 15 seconds off my previous run

[Dan_1981]

Having real problems with my ankle / knee / foot.

Unsure if it's the way I run impacting on my foot which then means I try to avoid hurting it further which makes my stride weird which hurts my knee or if its the other way round and my knees are fked.

Running not currently an option, walking difficult for any distance.

Any suggestions?

I'm not over weight, cycle a bit etc

Possibly my trainers / gait?

[troc]

Sounds like you need to see a decent physiotherapist and/or visit a proper running shop to get your gait checked and maybe some new trainers.

I’ve run on worn trainers before now and it destroyed one of my knees - took months to fix and it’s still much weaker than the other ones even years later.

Whether you choose to run in supporting shoes, barefoot shoes or trail shoes, it’s vital they are the right fit for your gait etc. Obviously you could go proper mad like some of the locals here who run year-round actually barefooted but that seems mental!

[Puck]

Thanks bristolbaron - using week 9 for pacing sounds like a good idea.
I've just completed week 9 and therefore the programme. I've really appreciated the app and this thread for structure and support - many thanks. I may continue on week 9 for a few weeks then migrate onto C25K+ to keep the challenge and stimulus going. Looking forward to parkrun restarting although I suspect it may be a while yet.......
In the meantime, keep dancing.

[Puck]

After completing C25K I've had a couple of weeks on the C25K+ podcasts, specifically the 'stamina' one - essentially 35mins at 150-165 steps per minute - really helpful to keep the momentum.

[bristolbaron]

bristolbaron said:

Despite finishing the programme earlier in the year, I’m still using week 9 for pacing. I follow the same route, so have an idea when to expect the 5 minute updates. Yesterday I felt that I was flying, but only knocked 15 seconds off my previous run

I’m still going and finally broke the 30 minute barrier a couple of weeks back! Now averaging 28:30 which I’m pleased with. Last Friday I thought to myself I could probably get through 10K if I slowed to my ‘normal’ pace and 1hr5mins later proved myself right! Amazing how all this started from gulping for air during week 1s 60 second jogs. I’ve recommended it to countless people since, it’s so simple but highly effective.

[Miocene]

After doing well with this a few months back and majorly injuring my knee when trying to make a big jump up in distance I've been working back up to 5k, which I managed to complete in 28m last week. I'll stick to one 5k a week and one shorter distance as a follow up to a row.

Still need to do it in the C25K app, as I want to see it ticked off though!

[Puck]

Well done bristolbaron - but I'm with miocene in that a big jump in distance would give me an injury - but you've given me the incentive to build to a 10k by the time we get released!

[vaud]

Right... after two failed attempts before, I'm at the end of week 1.

Feeling easier this time. I had developed shocking pains last time which was down to poor posture at my desk (my wife used my desk under lock down and I got into bad habits of working on the sofa / on a bean bag). Over the last few months I added a desk and a good office chair and did some regular stretches. New trainers and socks.

Also my 7 year old daughter has started with me which is nice company.

[bristolbaron]

vaud said:

Right... after two failed attempts before, I'm at the end of week 1.

Feeling easier this time. I had developed shocking pains last time which was down to poor posture at my desk (my wife used my desk under lock down and I got into bad habits of working on the sofa / on a bean bag). Over the last few months I added a desk and a good office chair and did some regular stretches. New trainers and socks.

Also my 7 year old daughter has started with me which is nice company.

Brilliant! I feel it’s really important for kids to see their parents exercise and improve their health. My 5 year old asked to come out with me the other day so we plodded through 3.5k together, with her looking at me with admiration the whole way around. A great feeling for both of us!

[troc]

I often go running with my 6 year old son alongside on his bike. Great way to exercise together indeed.

[vaud]

OK, End of week 3 and it's okay so far. Doing my rest days and my wife has shown me good warm up stretches and cool down. Just keeping it slow and steady.

[Fastchas]

vaud said:

OK, End of week 3 and it's okay so far. Doing my rest days and my wife has shown me good warm up stretches and cool down. Just keeping it slow and steady.

I finished wk3 today. I was wary of it moving from wk2 looking at running for 3mins solid but I fared OK. My breathing has got better and I recover easier after running, not too hot or laboured breathing for too long.

Now looking at wk4, I can't believe I will be running for 5mins straight.
I am not overweight but I am unfit in that I have no stamina for running. I'm 50yrs, 6'2", 13st so should cope ok. People comment I look more like 40yo.

Any tips re breathing? I followed the advice on C25K to breathe in/out on every 4th step but at longer times I find it's easier to breathe every 3rd step, alternating left to right, IYKWIM. I feel like I'm not getting the oxygen into my lungs. I've never smoked but I feel like I'm on 60 a day and sound like Bob Fleming!

[vaud]

Fastchas said:

I finished wk3 today. I was wary of it moving from wk2 looking at running for 3mins solid but I fared OK. My breathing has got better and I recover easier after running, not too hot or laboured breathing for too long.

Now looking at wk4, I can't believe I will be running for 5mins straight.
I am not overweight but I am unfit in that I have no stamina for running. I'm 50yrs, 6'2", 13st so should cope ok. People comment I look more like 40yo.

Any tips re breathing? I followed the advice on C25K to breathe in/out on every 4th step but at longer times I find it's easier to breathe every 3rd step, alternating left to right, IYKWIM. I feel like I'm not getting the oxygen into my lungs. I've never smoked but I feel like I'm on 60 a day and sound like Bob Fleming!

I've kept the pace slower and just tried to focus on steady deep breaths rather than step count. Also I'm doing 4 repeats a week rather than 3. I'm not far off your age... I'm a strong walker / hiker but running is quite different!

[kingston12]

Fastchas said:

Now looking at wk4, I can't believe I will be running for 5mins straight.

That was the part that really impressed me when I did it a few months ago. I'd never run before, came back after the first run and literallly collapsed on the sofa for 10 minutes even though I'd only run for about a minute at a time!

Every time that there was a significant step-up in the amount of running time I thought I wouldn't be able to do it but I could. That first run was the only one where I needed more than a couple of minutes recovery time.

The only thing I got wrong was speed. I concentrated on being able to run the correct amount of time, and didn't prioritise speed. That is what they tell you to do, but it meant that by the time I got up to running for the full 30 minutes, I wasn't quite covering the full 5k. I personally found that adding the extra speed was harder than running for longer, but it will be different for everyone I suppose.

Fastchas said:

Any tips re breathing? I followed the advice on C25K to breathe in/out on every 4th step but at longer times I find it's easier to breathe every 3rd step, alternating left to right, IYKWIM. I feel like I'm not getting the oxygen into my lungs. I've never smoked but I feel like I'm on 60 a day and sound like Bob Fleming!

I never felt like I got that right either. I tried to follow the suggestion, but felt I was concentrating on it too much so let my breathing go back to natural. I never felt that I was particularly short of breath after the first two weeks, but this could explain why my speed wasn't quite good enough.

[vaud]

I'm happy to add speed later, I need core running strength first.

It's funny how different muscles are. I could happily walk 12+ miles at 3-4mph but can't run.

I have been able to (in times past) trek at relatively high altitude (3000m) with a full pack.. but still couldn't run then.

[SomersetWestie]

Week 8 run 2 tonight........ it's raining but it's so much easier than getting all the bike kit on and doing an hour in the mud and rain here in deepest Somerset. I'd still rather ride 100 miles on a Sunday morning than run 3 miles, but it's getting easier and the running I thought I couldn't do at the start seems like I can do..... .albeit rather slower than lots of runners !

As with several above, the first few weeks were hard.......... and I cycle 8000 miles a year without too much of an issue..... !!!!! Running however is a whole different ball game for me ! Despite much creaking from the knees and grumbling by my head, I've got this far so will complete it at the end of next week...... I guess then keep the 5K's going and try and speed up a bit, until the weather gets nice again and I can get some longer rides back in !

[vaud]

SomersetWestie said:

As with several above, the first few weeks were hard.......... and I cycle 8000 miles a year without too much of an issue..... !!!!!

I need to get back into cycling as well. I live near the Yorkshire Dales so we have the Tour de Yorkshire and the Tour de France Route out of our village - as well as lots of mountain biking. I might start with the latter having seen how cyclists are treated on local roads by drivers.

[SomersetWestie]

vaud said:

SomersetWestie said:

As with several above, the first few weeks were hard.......... and I cycle 8000 miles a year without too much of an issue..... !!!!!

I need to get back into cycling as well. I live near the Yorkshire Dales so we have the Tour de Yorkshire and the Tour de France Route out of our village - as well as lots of mountain biking. I might start with the latter having seen how cyclists are treated on local roads by drivers.

I'm sure the 2 things go hand in hand, I've just yet to work out how ! I'm generally lit up like a Christmas tree at night whether I'm riding or running, but I'm still not convinced it makes any difference !

[Paul_M3]

I like to look in on this thread now and then as a C25K graduate to see how people are finding it and getting on.

Stick with it guys, it's an excellent program and does a very good job of getting you hooked.

I finished C25K (for the first time) maybe 3 years ago, but running the 5k still took me well over 30 minutes initially. I'd also lose motivation at times and have to start all over again after a few weeks / months break. I just looked back though my old runs and it was a couple of years ago when I finally cracked 5k in under 30 minutes. (At a pace of 5:51m/km)

Last weekend I went out for a run and did 17km at a pace of 5:42m/km. I've run a total of 876km so far this year. Up until C25K I'd never ran in my life and I had always been overweight. I'm currently 41 years old and fitter than I've ever been. I genuinely put it down to the C25K programme building me up to be able to run for 30 minutes constantly, something I'd never have thought possible. (As silly as that sounds to all those 'fit' people out there)