Couch to 5k - any good?
Discussion
troc said:
Kermode and Mayo
I regularly say hello to Jason Isaacs when running, even though I never bump into him. Answer Me This. No Such Thing as a Fish. Richard Herring's Leicester Square Podcast.
Or, call me silly, music with a good strong beat.
Imogen Heap was supposed to be bringing out a running app in which the music would be composed on the fly and would adjust to the stage of the run. Never seemed to materialise, though, unless I've missed it. This was 3 or 4 years ago...
Added some more foreign cities to my TomTom mapping during last week's business trip, avg. 5:35/km now:
- St.Charles, IL
- New York, NY
- Mexico City
I wanted to go out on the Mexico City hotel's staff group run on Wed a.m, but I didn't have time to cpplete their 10km before I had to head out to meetings, so unfortunately I only have a treadmill run in the hotel gym
Returning home to -6C day/night has been a bit of a shock! Running tonight = hat, gloves, tights, etc.
- St.Charles, IL
- New York, NY
- Mexico City
I wanted to go out on the Mexico City hotel's staff group run on Wed a.m, but I didn't have time to cpplete their 10km before I had to head out to meetings, so unfortunately I only have a treadmill run in the hotel gym
Returning home to -6C day/night has been a bit of a shock! Running tonight = hat, gloves, tights, etc.
Back to the choons, at the moment I tend to prefer house/trance/techno type stuff, got to get the right BPM though, too fast = melt down after the first mile, too slow = slow run 
I like that kind of music anyway so enjoy listening to it on a run. Kind of had my running epiphany whilst listening to this CD https://www.discogs.com/Sander-Kleinenberg-Tranceg... that was free with Mixmag many years ago, suddenly everything felt easier I wasn't struggling to breath, had found the right pace for me, etc. Listented to that CD for about the next 10 runs as it seemed to work so well but have now got a bit bored of it. Need to load some more stuff onto my phone
I like that kind of music anyway so enjoy listening to it on a run. Kind of had my running epiphany whilst listening to this CD https://www.discogs.com/Sander-Kleinenberg-Tranceg... that was free with Mixmag many years ago, suddenly everything felt easier I wasn't struggling to breath, had found the right pace for me, etc. Listented to that CD for about the next 10 runs as it seemed to work so well but have now got a bit bored of it. Need to load some more stuff onto my phone
Felt pleased with myself last night whilst running my 5k that I'd kept things going and the shortest day was now upon us. I know it's not exactly going to be warm over the next few months but I'm really looking forward to running in the light again and on warm spring/summer evenings. Want to try some off road stuff when the conditions allow it.
Next week is going to be tricky as well be doing the rounds so if I can get two runs in I'll be pleased, no excuses after that though back to 3 x 5k a week.
Out of interest who carries on outdoor running over the winter months and who goes to the gym / uses a treadmill instead? I've been seeing some ads on Facebook about a new Gym opening locally to us, no frills job but no joining fee or contract and they seem to be having a opening offer of £15/month membership. I've registered my interest, I think I prefer to run outdoors but if we have a spell of particularly bad weather it might be good to have an alternate option.
Stick with it folks!
Next week is going to be tricky as well be doing the rounds so if I can get two runs in I'll be pleased, no excuses after that though back to 3 x 5k a week.
Out of interest who carries on outdoor running over the winter months and who goes to the gym / uses a treadmill instead? I've been seeing some ads on Facebook about a new Gym opening locally to us, no frills job but no joining fee or contract and they seem to be having a opening offer of £15/month membership. I've registered my interest, I think I prefer to run outdoors but if we have a spell of particularly bad weather it might be good to have an alternate option.
Stick with it folks!
C0ffin D0dger said:
Felt pleased with myself last night whilst running my 5k that I'd kept things going and the shortest day was now upon us. I know it's not exactly going to be warm over the next few months but I'm really looking forward to running in the light again and on warm spring/summer evenings. Want to try some off road stuff when the conditions allow it.
Next week is going to be tricky as well be doing the rounds so if I can get two runs in I'll be pleased, no excuses after that though back to 3 x 5k a week.
Out of interest who carries on outdoor running over the winter months and who goes to the gym / uses a treadmill instead? I've been seeing some ads on Facebook about a new Gym opening locally to us, no frills job but no joining fee or contract and they seem to be having a opening offer of £15/month membership. I've registered my interest, I think I prefer to run outdoors but if we have a spell of particularly bad weather it might be good to have an alternate option.
Stick with it folks!
Outdoor all the way for me, even if I have to wear a hat, tights and base layer I still prefer it to running indoors. First run for two weeks yesterday after a minor injury and it felt great to back on it.Next week is going to be tricky as well be doing the rounds so if I can get two runs in I'll be pleased, no excuses after that though back to 3 x 5k a week.
Out of interest who carries on outdoor running over the winter months and who goes to the gym / uses a treadmill instead? I've been seeing some ads on Facebook about a new Gym opening locally to us, no frills job but no joining fee or contract and they seem to be having a opening offer of £15/month membership. I've registered my interest, I think I prefer to run outdoors but if we have a spell of particularly bad weather it might be good to have an alternate option.
Stick with it folks!
how we doing? I've done 30k so far this year, and enjoying it. A little story for you:
I have a high-reflection running jacket which sets off a speed sensor on my route. I know I run at 7mph normally, but it was time to see what's what.
No snow, dry ground and little traffic so I decided to go for it. After the toutuous twisties of the estate, the grey asphalt of the pavement stretched out in front of me like a bored maiden waiting for action. I dropped a 'cog and floored it early, waiting for the Turbo to spin up, waiting for the neck-snapping acceleration and we were away, flying towards and under the speed sign. I waited for the inevertable ass-wobble, but the Reeboks gripped with all their might and reigned in most of the excess power. The sign flashed up. Two white numbers: 16 in a red circle. "Thank you" messaged below. The Reeboks gave up their unequal fight with the power, but I simply caught it with a dab of oppo and I was away
The Derby city council radar speed sign was a b
h. And I spanked it.
I have a high-reflection running jacket which sets off a speed sensor on my route. I know I run at 7mph normally, but it was time to see what's what.
No snow, dry ground and little traffic so I decided to go for it. After the toutuous twisties of the estate, the grey asphalt of the pavement stretched out in front of me like a bored maiden waiting for action. I dropped a 'cog and floored it early, waiting for the Turbo to spin up, waiting for the neck-snapping acceleration and we were away, flying towards and under the speed sign. I waited for the inevertable ass-wobble, but the Reeboks gripped with all their might and reigned in most of the excess power. The sign flashed up. Two white numbers: 16 in a red circle. "Thank you" messaged below. The Reeboks gave up their unequal fight with the power, but I simply caught it with a dab of oppo and I was away
The Derby city council radar speed sign was a b
h. And I spanked it. Thinking of attempting a 10k as I've stuck with the 3 x 5k per regime since Christmas, I keep getting faster, and I've lost over a stone 
Now long term I ideally want to keep the 3 x 40 minute sessions a week to keep me in good condition and this pretty much works for me in terms of fitting it in around work/kids/wife etc. I currently do 5 minutes brisk walk, 30 minutes run, 5 minutes cool down walk, happy to cover whatever distance I can in the 30 minutes which at the moment is a little over 5k.
So back to the 10k, appreciate I probably could manage one now without much preparation but I'd like to be able to do it in a fairly sensible time and without being too destroyed the next day. I've read that the best way to set about this is to first sign up to an event so I've got a target and then set about doing it. I've found an app which suggests it can take me from 5k to 10k within 9 weeks still running 3 times a week so this is good. The weekly schedule seems to comprise a lighter run on day 1, a tempo run on day 3 and a longer run on day 5. Not done tempo / interval runs yet but it seems like the best way to develop speed and stamina.
Question is once you've done a 10k can you sort of stay 10k fit to do future events or would it make sense to train for the 10k each time? Any advice from folk who gone from 5k to 10k would be much appreciated? How hard / easy did you find it?
Now long term I ideally want to keep the 3 x 40 minute sessions a week to keep me in good condition and this pretty much works for me in terms of fitting it in around work/kids/wife etc. I currently do 5 minutes brisk walk, 30 minutes run, 5 minutes cool down walk, happy to cover whatever distance I can in the 30 minutes which at the moment is a little over 5k.
So back to the 10k, appreciate I probably could manage one now without much preparation but I'd like to be able to do it in a fairly sensible time and without being too destroyed the next day. I've read that the best way to set about this is to first sign up to an event so I've got a target and then set about doing it. I've found an app which suggests it can take me from 5k to 10k within 9 weeks still running 3 times a week so this is good. The weekly schedule seems to comprise a lighter run on day 1, a tempo run on day 3 and a longer run on day 5. Not done tempo / interval runs yet but it seems like the best way to develop speed and stamina.
Question is once you've done a 10k can you sort of stay 10k fit to do future events or would it make sense to train for the 10k each time? Any advice from folk who gone from 5k to 10k would be much appreciated? How hard / easy did you find it?
If you're regularly running 5k then 10k isn't actually much of a stretch. I ended up only managing to get out and do 7.5k or so a couple of time before doing my first 10k, I was slow but I got round.
Might be worth joining a local running club. My local lot go out a couple of evenings a week for about 8km, I've not actually been doing many of them this year, but I don't find 8km any harder than 5km so long as I go a little bit slower, and am confident that I could run a 10k any time.
If you want to actually do a decent time at the 10k I'd suggest doing 8 or 9k at least once a week for a few weeks.
Might be worth joining a local running club. My local lot go out a couple of evenings a week for about 8km, I've not actually been doing many of them this year, but I don't find 8km any harder than 5km so long as I go a little bit slower, and am confident that I could run a 10k any time.
If you want to actually do a decent time at the 10k I'd suggest doing 8 or 9k at least once a week for a few weeks.
C0ffin D0dger said:
Thinking of attempting a 10k as I've stuck with the 3 x 5k per regime since Christmas, I keep getting faster, and I've lost over a stone
Now long term I ideally want to keep the 3 x 40 minute sessions a week to keep me in good condition and this pretty much works for me in terms of fitting it in around work/kids/wife etc. I currently do 5 minutes brisk walk, 30 minutes run, 5 minutes cool down walk, happy to cover whatever distance I can in the 30 minutes which at the moment is a little over 5k.
So back to the 10k, appreciate I probably could manage one now without much preparation but I'd like to be able to do it in a fairly sensible time and without being too destroyed the next day. I've read that the best way to set about this is to first sign up to an event so I've got a target and then set about doing it. I've found an app which suggests it can take me from 5k to 10k within 9 weeks still running 3 times a week so this is good. The weekly schedule seems to comprise a lighter run on day 1, a tempo run on day 3 and a longer run on day 5. Not done tempo / interval runs yet but it seems like the best way to develop speed and stamina.
Question is once you've done a 10k can you sort of stay 10k fit to do future events or would it make sense to train for the 10k each time? Any advice from folk who gone from 5k to 10k would be much appreciated? How hard / easy did you find it?
Pick a event and give yourself 8 weeks to train for it .Now long term I ideally want to keep the 3 x 40 minute sessions a week to keep me in good condition and this pretty much works for me in terms of fitting it in around work/kids/wife etc. I currently do 5 minutes brisk walk, 30 minutes run, 5 minutes cool down walk, happy to cover whatever distance I can in the 30 minutes which at the moment is a little over 5k.
So back to the 10k, appreciate I probably could manage one now without much preparation but I'd like to be able to do it in a fairly sensible time and without being too destroyed the next day. I've read that the best way to set about this is to first sign up to an event so I've got a target and then set about doing it. I've found an app which suggests it can take me from 5k to 10k within 9 weeks still running 3 times a week so this is good. The weekly schedule seems to comprise a lighter run on day 1, a tempo run on day 3 and a longer run on day 5. Not done tempo / interval runs yet but it seems like the best way to develop speed and stamina.
Question is once you've done a 10k can you sort of stay 10k fit to do future events or would it make sense to train for the 10k each time? Any advice from folk who gone from 5k to 10k would be much appreciated? How hard / easy did you find it?
This blokes plans are pretty good http://www.halhigdon.com/training/51122/10K-Novice...
after the 10k if you float around 4-5 miles you should be ok for any other 10ks , i float around 10-13 miles so i'm half marathon ready.
Just been out for day one, week one.
Those one minute running bits seem to last forever, then I can't even run for a bus lol.
I used one of my favourite walks so continued for another couple of miles once I was on the final cool down. No problem as I usually walk 8 to 12 miles per walk.
A 4 miler is a shorty. Nice day today, cool if standing still, so perfect for exercise.
Anyhow, just saying hello and that I'm feeling good after that. Good to be out in shorts and trainers and not walking boots, fleece and backpack.
Those one minute running bits seem to last forever, then I can't even run for a bus lol.
I used one of my favourite walks so continued for another couple of miles once I was on the final cool down. No problem as I usually walk 8 to 12 miles per walk.
A 4 miler is a shorty. Nice day today, cool if standing still, so perfect for exercise.
Anyhow, just saying hello and that I'm feeling good after that. Good to be out in shorts and trainers and not walking boots, fleece and backpack.
Edited by croyde on Monday 3rd April 16:30
long time chaps, glad to hear there are more potential sexual gazelles out there.
I'm holed up at the moment with a wrecked foot; i've pulled a muscle and been told to rest for a fortnight.
my first proper 10k is in 8weeks so I need to get my training ramped up. prior to wrecking my foot I was comfortably on 33mins for 5km. slowly building up by 1km each week.
the weight is still dropping, my doctor has suggested coming off the meds in June ( about time) and I have so much more energy.
it's rubbed of on the missus; she had her first 5km event 2 weekends ago and smashed it, she's signed up with me for a 10km obstacle race in september.
keep it up, you magnificent bds.
I'm holed up at the moment with a wrecked foot; i've pulled a muscle and been told to rest for a fortnight.
my first proper 10k is in 8weeks so I need to get my training ramped up. prior to wrecking my foot I was comfortably on 33mins for 5km. slowly building up by 1km each week.
the weight is still dropping, my doctor has suggested coming off the meds in June ( about time) and I have so much more energy.
it's rubbed of on the missus; she had her first 5km event 2 weekends ago and smashed it, she's signed up with me for a 10km obstacle race in september.
keep it up, you magnificent b
ds.Croyde, best of luck. I started in September last year and the first day of the first week was simply too hard for me. I couldn't complete it!
Had a six week break in November due to a fractured ankle but I'm now doing 5k three times a week. I have been up to 7 miles but at the moment I'm struggling with painful soleus/solerus muscles, whatever they are, the bit above the ankle but under the calf. A two week break would probably sort it out but it's just too addictive. If it's a running day and I'm reasonably early home I simply can't wait to get out there!
In short it is hard, very hard or at least it was for me but the rewards for just sticking to it are immeasurable. Keep at it and enjoy the feeling of getting fitter and healthier.
Had a six week break in November due to a fractured ankle but I'm now doing 5k three times a week. I have been up to 7 miles but at the moment I'm struggling with painful soleus/solerus muscles, whatever they are, the bit above the ankle but under the calf. A two week break would probably sort it out but it's just too addictive. If it's a running day and I'm reasonably early home I simply can't wait to get out there!
In short it is hard, very hard or at least it was for me but the rewards for just sticking to it are immeasurable. Keep at it and enjoy the feeling of getting fitter and healthier.
As above, keep out there, and for the new starters it does seem hard at first but trust me you'll get there. The program works.
I'm really frustrated at the moment, haven't run for nearly a week. Friday before last decided to go a bit further distance wise so set out trying to keep it steady, my ankle started playing up midway and at less distance than a normal run but I decided to press on with it. Got home to discover I'd set a new 5k personal best as well as going further than I'd ever done before. So much for taking it steady! Unfortunately my ankle wasn't great for a few days after and weirdly my big toe was getting sore on the other foot. Ankle was ok'ish last Tuesday the toe was still sore but I decided to run anyway, managed that and again the pace was good. It's from there onwards that things went downhill, toe swelled up and I could hardly walk. Googling would suggest it may be Gout as I don't think I've done anything to injure it. I was going to go to the docs today but it seemed slightly better this morning. The ankle on the other foot still has the odd twinge too. I'm hoping it will all be better later on in the week so I can get running again. Annoying though, you think your getting somewhere and then get injured
I'm really frustrated at the moment, haven't run for nearly a week. Friday before last decided to go a bit further distance wise so set out trying to keep it steady, my ankle started playing up midway and at less distance than a normal run but I decided to press on with it. Got home to discover I'd set a new 5k personal best as well as going further than I'd ever done before. So much for taking it steady! Unfortunately my ankle wasn't great for a few days after and weirdly my big toe was getting sore on the other foot. Ankle was ok'ish last Tuesday the toe was still sore but I decided to run anyway, managed that and again the pace was good. It's from there onwards that things went downhill, toe swelled up and I could hardly walk. Googling would suggest it may be Gout as I don't think I've done anything to injure it. I was going to go to the docs today but it seemed slightly better this morning. The ankle on the other foot still has the odd twinge too. I'm hoping it will all be better later on in the week so I can get running again. Annoying though, you think your getting somewhere and then get injured
croyde said:
Just been out for day one, week one.
Those one minute running bits seem to last forever, then I can't even run for a bus lol.
I used one of my favourite walks so continued for another couple of miles once I was on the final cool down. No problem as I usually walk 8 to 12 miles per walk.
A 4 miler is a shorty. Nice day today, cool if standing still, so perfect for exercise.
Anyhow, just saying hello and that I'm feeling good after that. Good to be out in shorts and trainers and not walking boots, fleece and backpack.
Fab stuff Those one minute running bits seem to last forever, then I can't even run for a bus lol.
I used one of my favourite walks so continued for another couple of miles once I was on the final cool down. No problem as I usually walk 8 to 12 miles per walk.
A 4 miler is a shorty. Nice day today, cool if standing still, so perfect for exercise.
Anyhow, just saying hello and that I'm feeling good after that. Good to be out in shorts and trainers and not walking boots, fleece and backpack.
Edited by croyde on Monday 3rd April 16:30
croyde said:
Those one minute running bits seem to last forever, then I can't even run for a bus lol.
It really amazed me how quick my fitness built when doing the C25K, I started off doing it along a stretch of the footpath behind my house, and any time I run along there now it amazes me that I used to think it was such a long way It's a really good programme and I'd recommend it to anyone thinking of starting running.
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