Couch to 5k - any good?
Discussion
vaud said:
Week 4 is quite a step up. Aching this morning.
I agree. I did it yesterday and ached all afternoon. In fact I did quite well but failed on the final hurdle, only managing 4 instead of the last 5min run. Still quite please with my achievement though.
Struggling with running up any incline for any time though.
Took some ibuprofen last night and I feel better today.
vaud said:
I managed all 5 mins and did a longer cool down walk. No choice on inclines here (hilly Yorkshire) but it does mean some sections are downhill 
The inclines can be a killer.The route I used (suburban London) was a grid of 7 parallel road with a very slight incline, meaning I’d run about 0.5k ‘uphill’ and then 0.5k ‘downhill’.
The incline is so slight that I’d never realised it was there at all until I started running on those roads, but it definitely made a difference!
Did Run 2 of Wk4 last night - finished it this time!
The last bit was a slight downhill gradient though after a mile of slightly uphill!
Feel much better today, no painful twinges.
I have started to feel some shin pain while running. I doubt it's shin splints as I've not run enough (have I?) so putting it down to muscle fatigue.
The last bit was a slight downhill gradient though after a mile of slightly uphill!
Feel much better today, no painful twinges.
I have started to feel some shin pain while running. I doubt it's shin splints as I've not run enough (have I?) so putting it down to muscle fatigue.
Paul_M3 said:
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)
Tonight............Week 9 run 1..... I was on a roll so pushed onto the 5K. Just on 33 mins..........for an old fat bloke that doesn't run I'm pretty happy with that and am positive I can improve on that now in the next few weeks ! 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)
Absolutely agree, the programme works, it builds you up slowly, builds stamina and keeps you going, while you listen to Jo Whiley's dulcet tones to help the miles tick by.......... I also never saw me running for 30 minutes without stopping just a few weeks ago............ Well pleased tonight to have finally broken my 5K and I even have to slightly admit that I hate running slightly less than I did 9 weeks ago............... !!!
Keep at it everyone, it really does work !
Oh, and on your first 5K listening to The Prodigy helps the pace no end................ !!!!
Well, after taking a week off due to shin pain, I attempted run 1 of wk5 today and smashed it. I tried last Saturday but only managed two of the 5min runs. I pulled up on the final 5min run with shin pain, just couldn’t continue.
I’m looking for proper running trainers in the sales, but I’m thinking the shin pain is due to starting a new regime.
I’m looking for proper running trainers in the sales, but I’m thinking the shin pain is due to starting a new regime.
Fastchas said:
Well, after taking a week off due to shin pain, I attempted run 1 of wk5 today and smashed it. I tried last Saturday but only managed two of the 5min runs. I pulled up on the final 5min run with shin pain, just couldn’t continue.
I’m looking for proper running trainers in the sales, but I’m thinking the shin pain is due to starting a new regime.
I’d go to a good running shop- they will look at your gait and advise the right kind of trainers.I’m looking for proper running trainers in the sales, but I’m thinking the shin pain is due to starting a new regime.
I’m repeating week 4 after a week of a heavy cold.
The Rotrex Kid said:
Ello all. Just joined the club, day 1 today.
I haven’t run in, er, a very very long time.
Did just over 2k in the 30 mins, I know it’s a long way to go but I’m excited to have even started!!
If I can provide any motivation, after 4 weeks the difference has been noticeable. Dropped two belt notches and legs feel very strong.I haven’t run in, er, a very very long time.
Did just over 2k in the 30 mins, I know it’s a long way to go but I’m excited to have even started!!
(Aged mid 40s, never run since x-country at school)
Thanks Vaud, motivation is always good!
It’s something I should have done 5 years ago, 10 years ago I was 25st, I had a gastric band fitted 9 years ago and have since dropped 9st, I really should have got fitter quicker but it’s never too late to make a start I don’t think! I would like to get down to around 14st this year really if I can!
It’s something I should have done 5 years ago, 10 years ago I was 25st, I had a gastric band fitted 9 years ago and have since dropped 9st, I really should have got fitter quicker but it’s never too late to make a start I don’t think! I would like to get down to around 14st this year really if I can!
The Rotrex Kid said:
Thanks Vaud, motivation is always good!
It’s something I should have done 5 years ago, 10 years ago I was 25st, I had a gastric band fitted 9 years ago and have since dropped 9st, I really should have got fitter quicker but it’s never too late to make a start I don’t think! I would like to get down to around 14st this year really if I can!
You can do anything. I'm just over 14st and happy(ish) to keep it there under lockdown, anything lower is a bonus. It's the toning that makes the biggest initial impact. My wife started it under the first lockdown and dropped 2 sizes and is now evaluating half marathons... (yikes). Personally I will be using improved core fitness towards 30 mins of peace 3/4 times a a week and also some longer than normal summer hikes in the UK. It’s something I should have done 5 years ago, 10 years ago I was 25st, I had a gastric band fitted 9 years ago and have since dropped 9st, I really should have got fitter quicker but it’s never too late to make a start I don’t think! I would like to get down to around 14st this year really if I can!
Start it slow; it'e easier to add speed later. Keep the rest days, though a brisk walk on rest days and some stretches really seem to help.
Look on youtube for pre and post run stretches - it's something the apps seem to overlook and I notice the days I have skimped them. Avoid sitting still for a period after running, it's way too easy to seize up. I find staying standing up (cooking, etc) helps for an hour after the run.
The Rotrex Kid said:
How’s everyone doing? Just done run 2 of week 3, feeling like I’ve got a grip on it now, getting into the longer runs and pacing myself.
I think I need some better shoes, any suggestions on something decent maybe £50/60??
Tricky under lockdown and like hiking boots, etc everyones feet are different. I found an independent running shop and they watched me walk first to see my gait before recommending any.I think I need some better shoes, any suggestions on something decent maybe £50/60??
The Rotrex Kid said:
How’s everyone doing? Just done run 2 of week 3, feeling like I’ve got a grip on it now, getting into the longer runs and pacing myself.
I think I need some better shoes, any suggestions on something decent maybe £50/60??
I got some new Pegasus 37s on eBay for £65 delivered, really like them. I think I need some better shoes, any suggestions on something decent maybe £50/60??
The Rotrex Kid said:
How’s everyone doing? Just done run 2 of week 3, feeling like I’ve got a grip on it now, getting into the longer runs and pacing myself.
I think I need some better shoes, any suggestions on something decent maybe £50/60??
Well done for keeping at it! As per above, difficult to say what’s ‘better’ without having at least a basic evaluation of your gait. I think I need some better shoes, any suggestions on something decent maybe £50/60??
Something like these:
https://www.newbalance.co.uk/outlet/men/shoes/680v...
If you’re a neutral runner would be a good start.
Having said that, if you’re currently in something REALLY not suited to running, they’d probably be better than them even if you did need a support/stability shoe.
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