Couch to 5k - any good?
Discussion
Haven't been using the couch to 5k programme but still building up the running the same. Don't know about rate per mile but I'm covering 7k now and while it's not fun yet, it's getting easier every time. A running partner has made all the difference and we're somehow going to find the extra 3k needed to cover the Great Scottish Run in Glasgow next weekend.
Great to hear from both of you guys that you're doing so well, and a good kick up the backside for me! it's really good to hear of your progress - it really is satisfying to see the improvement, isn't it!
I have been hopeless at getting out for a run recently - every time itry something hapens to stop me!
I am now determined to get another push on though and was buoyed by my efforts yesterday! I am currently in Seoul on business. I landed yesterday morning, went straight to the office and survived a VERY long day followed by dinner. When I got to the hotel, I thought it was too early to sleep, so went to the gym and managed 40 minutes on the treadmill (with panoramic views of the city from the 16th floor!) and 4.1miles - So a new distance record for me.
I'm travelling for a bit now, so plan on hitting the gym as much as possible while I'm here!
Best of luck for the 10k c8bof - let us know how you get on!
I have been hopeless at getting out for a run recently - every time itry something hapens to stop me!
I am now determined to get another push on though and was buoyed by my efforts yesterday! I am currently in Seoul on business. I landed yesterday morning, went straight to the office and survived a VERY long day followed by dinner. When I got to the hotel, I thought it was too early to sleep, so went to the gym and managed 40 minutes on the treadmill (with panoramic views of the city from the 16th floor!) and 4.1miles - So a new distance record for me.
I'm travelling for a bit now, so plan on hitting the gym as much as possible while I'm here!
Best of luck for the 10k c8bof - let us know how you get on!
Holy Thread resurrection!!
i need to lose some weight, a lot of weight. i've been lying to myself for years and it's affecting my health, both physically and mentally.
for the past 2 years i've been swimming twice a week and i completed a 15mile night-walk in November. I do a bit of hillwalking but this is all low-impact stuff. I need more intensity.
my wife showed me the couch to 5K thing, and i read this thread.
I'm going to do my first run tonight, and take it from there, the local 5K is at the end of march, I WILL be running it. i'd like to use this thread as Browno did as a virtual trainer and log my progress.
Wish me luck!
Benzo.
i need to lose some weight, a lot of weight. i've been lying to myself for years and it's affecting my health, both physically and mentally.
for the past 2 years i've been swimming twice a week and i completed a 15mile night-walk in November. I do a bit of hillwalking but this is all low-impact stuff. I need more intensity.
my wife showed me the couch to 5K thing, and i read this thread.
I'm going to do my first run tonight, and take it from there, the local 5K is at the end of march, I WILL be running it. i'd like to use this thread as Browno did as a virtual trainer and log my progress.
Wish me luck!
Benzo.
Good luck!
I look on my life as pre couch to 5k and after!
It really changed my outlook and how I feel about myself and how i looked. I didn't think I was overweight or un fit but the classic scenario of looking at holiday photos of myself really shocked me. So I started Sep 2013 i think it was and by christmas I lost not far off 2 stone. I am now at a good weight of just under 13 stone, i could possibly go lower if I really ramped up my mileage if I wanted but the closer I get to 12.5 I tend to look gaunt.
It also helped mentally as well. Just getting out there and only concentrating on breathing, and your body feels great. The sense of acheivement when you graduated from week to week and now after doing an evening run or half marathon etc is addictive.
Plus I look much better, if I say so myself!!!
I look on my life as pre couch to 5k and after!
It really changed my outlook and how I feel about myself and how i looked. I didn't think I was overweight or un fit but the classic scenario of looking at holiday photos of myself really shocked me. So I started Sep 2013 i think it was and by christmas I lost not far off 2 stone. I am now at a good weight of just under 13 stone, i could possibly go lower if I really ramped up my mileage if I wanted but the closer I get to 12.5 I tend to look gaunt.
It also helped mentally as well. Just getting out there and only concentrating on breathing, and your body feels great. The sense of acheivement when you graduated from week to week and now after doing an evening run or half marathon etc is addictive.
Plus I look much better, if I say so myself!!!
Just spotted this had been bumped and thought I should drop in as the OP
First of all, good on you Benzo for getting going and taking the first step - that is certainly the hardest part, once you've started, it certainly seems to get easier!
As I said early on in my posts - make sure you have some proper, fitted running shoes. I didn't to start with and bust my knees pretty quickly. I then got some proper shoes and have not had a problem since.
I guess the other question is, what have I managed since starting this thread? Well, I did ok shortly after my last update, but slipped a little as my second son arrived Dec 2011 - which meant my runs slipped somewhat - although I did manage to run the local (Derby) 10k race in April 2012 - managing a slower than hoped 1Hr 9Mins (I was aiming for under the hour - but hadn't run enough near the race). At that point I was down around 17St, so had got the weight down a fair bit, but from then I slipped - lots of business travel and two kids meant that I wasn't really eating well or exercising.
So, all of this meant that January 2015, I was back up to 18st 13lbs - so basically where I started, but decided to try again with renewed determination. I have been using Myfitnesspal to log my diet, and have been back on the c25k - with my wife joining me too. As of today, I am down to around 15st 8lbs, and feeling much better, having steadily shifted the weight (with the plan to slowly shift about another 25lbs this year).
I had an extension built last year, and bought myself a treadmill for the garage, which has worked great for me - meaning no excuse not to go out when it's cold, wet, late or anything else. I am mostly managing to run 3 times a week (although I had slipped a little form mid-Dec to last week!) doing 3-6k depending on how energetic I am feeling. I am not exactly quick at the minute, but want to build my speed and stamina this year - I am aiming to enter the Derby 10k again this year, and WILL make it in under an hour!
So somewhat of a tale of incomplete success, but this time, I am hoping that it is much more sustainable, and I will keep it off. The only problem I have had is that I am generally allergic to buying clothes (I can usually find something much more interesting to buy instead!) - and I have had to succumb and buy some new gear, as most of my wardrobe was hanging off me - my waist is down from a 38-40" to 34" now, which is a very noticeable change - and it's nice to have people noticing the changes!
First of all, good on you Benzo for getting going and taking the first step - that is certainly the hardest part, once you've started, it certainly seems to get easier!
As I said early on in my posts - make sure you have some proper, fitted running shoes. I didn't to start with and bust my knees pretty quickly. I then got some proper shoes and have not had a problem since.
I guess the other question is, what have I managed since starting this thread? Well, I did ok shortly after my last update, but slipped a little as my second son arrived Dec 2011 - which meant my runs slipped somewhat - although I did manage to run the local (Derby) 10k race in April 2012 - managing a slower than hoped 1Hr 9Mins (I was aiming for under the hour - but hadn't run enough near the race). At that point I was down around 17St, so had got the weight down a fair bit, but from then I slipped - lots of business travel and two kids meant that I wasn't really eating well or exercising.
So, all of this meant that January 2015, I was back up to 18st 13lbs - so basically where I started, but decided to try again with renewed determination. I have been using Myfitnesspal to log my diet, and have been back on the c25k - with my wife joining me too. As of today, I am down to around 15st 8lbs, and feeling much better, having steadily shifted the weight (with the plan to slowly shift about another 25lbs this year).
I had an extension built last year, and bought myself a treadmill for the garage, which has worked great for me - meaning no excuse not to go out when it's cold, wet, late or anything else. I am mostly managing to run 3 times a week (although I had slipped a little form mid-Dec to last week!) doing 3-6k depending on how energetic I am feeling. I am not exactly quick at the minute, but want to build my speed and stamina this year - I am aiming to enter the Derby 10k again this year, and WILL make it in under an hour!
So somewhat of a tale of incomplete success, but this time, I am hoping that it is much more sustainable, and I will keep it off. The only problem I have had is that I am generally allergic to buying clothes (I can usually find something much more interesting to buy instead!) - and I have had to succumb and buy some new gear, as most of my wardrobe was hanging off me - my waist is down from a 38-40" to 34" now, which is a very noticeable change - and it's nice to have people noticing the changes!
Just to add my 2p.
I started C25K in around June 2015.
At that stage I could hardly run for 30 seconds without being on the floor! I have never been very fit or great at running / jogging.
What I would say, trust the program, and follow it as it comes. The podcasts are great!
I did have a break of around 6-8 weeks in between as I went on holiday, and slipped out of routine. But then just went back 2-3 weeks and carried on and completed it.
I can now run 5k non stop which I thought would never be possible for me. The way the program is structured means your body will slowly adjust to the breathing, and your fitness will come. You can surprise yourself.
Nothing but support for the plan, just need to get out there!! Then the next question will be what to do next after C25K!
I started C25K in around June 2015.
At that stage I could hardly run for 30 seconds without being on the floor! I have never been very fit or great at running / jogging.
What I would say, trust the program, and follow it as it comes. The podcasts are great!
I did have a break of around 6-8 weeks in between as I went on holiday, and slipped out of routine. But then just went back 2-3 weeks and carried on and completed it.
I can now run 5k non stop which I thought would never be possible for me. The way the program is structured means your body will slowly adjust to the breathing, and your fitness will come. You can surprise yourself.
Nothing but support for the plan, just need to get out there!! Then the next question will be what to do next after C25K!
I started c25k in about June of last year - ran my first 10k in September.
Then stopped completely
Planned to start again this week - 1st run scheduled for tomorrow night.
Intention is to start with wk 1 c25k and see how I get on - figure I can always skip a week if needed and I get back into it.
Then stopped completely
Planned to start again this week - 1st run scheduled for tomorrow night.
Intention is to start with wk 1 c25k and see how I get on - figure I can always skip a week if needed and I get back into it.
Started C25K, did the 1st week, then it dunmped with snow, which stuck aroudn until this weekend. I'll go out tonight and see if I can go straight back into week 2, day 1, without going back to week 1?.... Wish me luck!
(I can't believe how much more dificult I'm finding running than cycling. I can still crack out 40km on my road bike in an hour, slower than the TT days of my teens, but I'm almost 46 now!)
(I can't believe how much more dificult I'm finding running than cycling. I can still crack out 40km on my road bike in an hour, slower than the TT days of my teens, but I'm almost 46 now!)
Started between Xmas and New Year so just into week 5. I'm 49 and was just over 91kgs before Xmas (97 kgs in Sept). That 6 kgs was just done with a change in eating habits.
Week 1 day 1 I set off like I was 30 again....mistake !! even though week 1 is more walking than running :-). I also chose a route with a 1/4 mile hill in the middle.....soon changed that :-). My overall route is 4.5 kms which has worked well so far but I think I'll need to change next week as running lengths increase again.
Pacing yourself is definitely key, and whilst I'm not exactly going fast (I'd go for "medium shuffle" pace) in the running sections, I am running ! Pace will come with time....so I'm keeping the pace slow and have never had to walk in any session when I was supposed to be running....which did take some willpower at times.
So far, so good. I'm managing Mon / Wed / Fri sessions and have only missed 1 session (although in my defence I skied for 1 hr and did a high ropes course at Centre Parcs that weekend to make up :-))
I found week 4 the toughest so far, when the running sections ramp up a bit. Today was day 1 week 5 and I found it a bit easier than last week.
Not doing this for weight, more just overall fitness and energy levels. I'll also update over the coming weeks. Hoping to be brave enough for a park run "shuffle" in the not too distant future with a target of 30-35 minutes to begin with.
If you are thinking of giving it a go, so far I'd recommend it. Don't think you have to be sprinting down the street....so long as you are walking and running in the appropriate bits, it doesn't matter it you are the slowest on the planet.
Week 1 day 1 I set off like I was 30 again....mistake !! even though week 1 is more walking than running :-). I also chose a route with a 1/4 mile hill in the middle.....soon changed that :-). My overall route is 4.5 kms which has worked well so far but I think I'll need to change next week as running lengths increase again.
Pacing yourself is definitely key, and whilst I'm not exactly going fast (I'd go for "medium shuffle" pace) in the running sections, I am running ! Pace will come with time....so I'm keeping the pace slow and have never had to walk in any session when I was supposed to be running....which did take some willpower at times.
So far, so good. I'm managing Mon / Wed / Fri sessions and have only missed 1 session (although in my defence I skied for 1 hr and did a high ropes course at Centre Parcs that weekend to make up :-))
I found week 4 the toughest so far, when the running sections ramp up a bit. Today was day 1 week 5 and I found it a bit easier than last week.
Not doing this for weight, more just overall fitness and energy levels. I'll also update over the coming weeks. Hoping to be brave enough for a park run "shuffle" in the not too distant future with a target of 30-35 minutes to begin with.
If you are thinking of giving it a go, so far I'd recommend it. Don't think you have to be sprinting down the street....so long as you are walking and running in the appropriate bits, it doesn't matter it you are the slowest on the planet.
I surprised myself last night!
Week 2, Day 1
Having not run the prior week at all due to snow, and although I only went out at 8pm last night, and it was 3c out there, I managed the extended running without any issues. However, my usual running route is really f
king dark at night - no lights at all, and in the sticks. It was a tad eery! My head torch kept going on the blink, so I'll go and get another at lunchtime today so I can can back out tonight.
Well done to those above, and to Steve on his weightloss so far!
Week 2, Day 1
Having not run the prior week at all due to snow, and although I only went out at 8pm last night, and it was 3c out there, I managed the extended running without any issues. However, my usual running route is really f
king dark at night - no lights at all, and in the sticks. It was a tad eery! My head torch kept going on the blink, so I'll go and get another at lunchtime today so I can can back out tonight.Well done to those above, and to Steve on his weightloss so far!
Been doing ok with this, but had to take a break last couple of days.
My knees hurt, have been stretching and not been pushing myself following the program but yesterday morning and today walking down stairs first thing knees feel all stiff and inside right knee is tender if I prod it.
I know I know don't prod it.
Rest feels like the best solution, but don't want to lose what little I have gained and not going to give up yet.
Any suggestions, exercises to strengthen my knees?
Assuming that's what they need
Always had tight hamstrings, so stretching those and my quads each night have a large elastic band exercise trainer thing to help for resistance.
My knees hurt, have been stretching and not been pushing myself following the program but yesterday morning and today walking down stairs first thing knees feel all stiff and inside right knee is tender if I prod it.
I know I know don't prod it.
Rest feels like the best solution, but don't want to lose what little I have gained and not going to give up yet.
Any suggestions, exercises to strengthen my knees?
Assuming that's what they need
Always had tight hamstrings, so stretching those and my quads each night have a large elastic band exercise trainer thing to help for resistance.
In Blackburn my running club helps with a Couch to 5k program, in the 2-3 years it has been running we have helped over 2000 people start running, normally run 3 times a year and we have about 250 people taken part in 10 groups to suit people as some are faster than others.
Most people who do the C25K then normally assist in the new intake, others than join 5 to 10k then 10k to 10 mile groups, some of them have gone on to run marathons.
Most people who do the C25K then normally assist in the new intake, others than join 5 to 10k then 10k to 10 mile groups, some of them have gone on to run marathons.
Update from the end of week 6. Ouch :-)
On a more serious note....it's still going well. Week 5 & 6 are definitely harder as they include longer stage runs for the first time. Completed day 3 for week 6 today which was a 22 minute shuffle with no walking.
I would say weeks 5 & 6 brought achy legs into the equation in addition to the inability to breath :-)....but I got there and have managed to not stop during the running elements at all (believe me...I thought about it!).
I've also been using mapmyrun which tells me intermediate times ...today's for the running bit were 5.58, 6.07, 5.55 for the middle 3 kms (per km...and yes, the last does have a downhill bit :-)) so it looks like I'm on track for a park run of 30-35 mins which is a goal I have in mind once I get to the end of the c25k.
I'd still recommend the program...considering 6 weeks ago there is no way I could have run for more than about 2 minutes, it's worked for me so far. More info in 2 weeks when I complete the program. Good luck to those who are a few weeks behind me....and keep it up !
On a more serious note....it's still going well. Week 5 & 6 are definitely harder as they include longer stage runs for the first time. Completed day 3 for week 6 today which was a 22 minute shuffle with no walking.
I would say weeks 5 & 6 brought achy legs into the equation in addition to the inability to breath :-)....but I got there and have managed to not stop during the running elements at all (believe me...I thought about it!).
I've also been using mapmyrun which tells me intermediate times ...today's for the running bit were 5.58, 6.07, 5.55 for the middle 3 kms (per km...and yes, the last does have a downhill bit :-)) so it looks like I'm on track for a park run of 30-35 mins which is a goal I have in mind once I get to the end of the c25k.
I'd still recommend the program...considering 6 weeks ago there is no way I could have run for more than about 2 minutes, it's worked for me so far. More info in 2 weeks when I complete the program. Good luck to those who are a few weeks behind me....and keep it up !
Hmmmm...not good news this morning. At the end of the run yesterday (like the last 10 seconds), I got a slight pain in my left hip. As I stopped running very quickly after, it didn't seem to be a problem. However, this morning I'm stiff and sore. Have done a bit of googling and I think I've "tweaked" the TFL muscle.
Any runners out there got advice. From googling it looks like stretching and possibly using a tennis ball under it a few times a day.
Next run is Monday planned but based on how it feels this morning I might have a set-back :-(. Advice on how soon to get back into it would also be appreciated.......wait until pain free...or get back quickly but go easy ?
Thanks everyone......hey, on the positive side....I can say I have a runners injury ;-)
Any runners out there got advice. From googling it looks like stretching and possibly using a tennis ball under it a few times a day.
Next run is Monday planned but based on how it feels this morning I might have a set-back :-(. Advice on how soon to get back into it would also be appreciated.......wait until pain free...or get back quickly but go easy ?
Thanks everyone......hey, on the positive side....I can say I have a runners injury ;-)
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