Couch to 5k - any good?
Discussion
Started couch to 5K in June having never run before, completed it at the end of August, starting increasing my distance, and completed my first 10K three weeks ago in 53 minutes.
Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
Phunk said:
Started couch to 5K in June having never run before, completed it at the end of August, starting increasing my distance, and completed my first 10K three weeks ago in 53 minutes.
Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
Well done that’s really great!Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
To get faster you probably need to be varying your runs by (if you’re doing 3 a week) doing a long slower run, some race pace tempo runs and then sprints like intervals for a shorter duration.
Phunk said:
Started couch to 5K in June having never run before, completed it at the end of August, starting increasing my distance, and completed my first 10K three weeks ago in 53 minutes.
Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
Runsmart online and Transform Your Running both have programmes to help you get off of your heels and onto your midfoot if that's your issue, plus programmes to help you with the required strength and flexibility to do so. Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
I've done the Runsmart Online programmes and they're excellent for injury avoidance and run form - there's an annual fee that's about half the cost of a new pair of trainers but it's worth every penny IMO.
Other than that as above, you need to add in a weekly tempo / interval / long run... but it's well worth sorting your core / hip / glute strength and run form first
There is loads of complicated plans and stuff depending on what you want to achieve, what distance you are doing etc. Spend some time looking in to it and setting a manageable plan. In the meantime, do some simple stuff. Do some hill reps if you can. Just run up and down them. At home do some squats, and if they are easy do some pistol squats (one leg) and some toe raises. You will want some more structure, but thats some simple stuff to add in that will help without risk.
Phunk said:
Started couch to 5K in June having never run before, completed it at the end of August, starting increasing my distance, and completed my first 10K three weeks ago in 53 minutes.
Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
10k in 53 minutes for someone who only started running in June is very impressive. Are there any tips on how I can continue to improve my time? I managed a 23.59 at my last park run, I feel that I could work on my running style which might improve things but have no idea where to start.
It’s been a while since this thread was active, hopefully those who completed last year continued their running journeys and kept it up.
Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
bristolbaron said:
It’s been a while since this thread was active, hopefully those who completed last year continued their running journeys and kept it up.
Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
Hope to continue to follow your prpgress. I am back to square one also, and hope to start again soon, so will use this as some motivation!Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
I took up running in lockdown #1, up to about 12-15k distances. Empty roads, WFH, it was such an odd time, i really enjoyed doing something different and finding new routes. I was out and back before the kids were up.
The fitness benefits were really noticeable too.
When things got back to normal though, it just became a chore, and difficult to fit in with school drop offs and pickups, work schedules, plus the traffic was busier, and the routes all getting samey.
Been meaning to revive it, but I guess it's pointless if my heart isn't in it.
My point: it makes me a hypocrite, because I definitely recommend giving it a go, even though am not following that advice myself.
Ian
The fitness benefits were really noticeable too.
When things got back to normal though, it just became a chore, and difficult to fit in with school drop offs and pickups, work schedules, plus the traffic was busier, and the routes all getting samey.
Been meaning to revive it, but I guess it's pointless if my heart isn't in it.
My point: it makes me a hypocrite, because I definitely recommend giving it a go, even though am not following that advice myself.
Ian
bristolbaron said:
It’s been a while since this thread was active, hopefully those who completed last year continued their running journeys and kept it up.
Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
You’ll be amazed how you won’t be back to square one, I took a year out and could still do 5k. When I started originally, I couldn’t run more then 50m! I’m convinced half of it’s mental block rather than fitness. I will be starting again in the morning after another year off in the rain and now weighing in at 17st 7lbs.Unfortunately I stopped running after an operation and never got back into the routine so I’m back to square one, weight and fitness wise. Rather than waiting for a New Year’s resolution I made a start last week and have just completed W2 R1 so hopefully I’m forming a habit.
The plan is to be back to 5k’s by Christmas and increasing to regular 10k runs in the new year. Small steps for now though!
I’m still going!
Got to a peak of 16st 4lb and was rather unhappy with myself for that, so gave up drinking for 3 months and started parkrunning - now at 14st 9lb and about 26:30 for a 5K. Knees are holding up at the moment and my target is sub 26 mins.
It’s not easy and I still can’t say I love running but it feels good when you know you are several minutes quicker than people 20 years younger than you
Got to a peak of 16st 4lb and was rather unhappy with myself for that, so gave up drinking for 3 months and started parkrunning - now at 14st 9lb and about 26:30 for a 5K. Knees are holding up at the moment and my target is sub 26 mins.
It’s not easy and I still can’t say I love running but it feels good when you know you are several minutes quicker than people 20 years younger than you
I’m a run behind due to the wife being away for the weekend, but managed to get the kids out for a decent walk on Saturday.
Thanks to this thread I got myself out this morning though, so still a positive start to the week. Great to see a couple of others starting back up too.. we’ll all have room for extra pigs in blankets by Christmas!
Thanks to this thread I got myself out this morning though, so still a positive start to the week. Great to see a couple of others starting back up too.. we’ll all have room for extra pigs in blankets by Christmas!
Ian Geary said:
I took up running in lockdown #1, up to about 12-15k distances. Empty roads, WFH, it was such an odd time, i really enjoyed doing something different and finding new routes. I was out and back before the kids were up.
The fitness benefits were really noticeable too.
When things got back to normal though, it just became a chore, and difficult to fit in with school drop offs and pickups, work schedules, plus the traffic was busier, and the routes all getting samey.
Been meaning to revive it, but I guess it's pointless if my heart isn't in it.
My point: it makes me a hypocrite, because I definitely recommend giving it a go, even though am not following that advice myself.
Ian
If you're getting bored of routes, maybe try this mapped pedometer to plan new routes. It works for me as I'm reasonably new to this area so like to know where I can go, and the expected distance, before I set out.The fitness benefits were really noticeable too.
When things got back to normal though, it just became a chore, and difficult to fit in with school drop offs and pickups, work schedules, plus the traffic was busier, and the routes all getting samey.
Been meaning to revive it, but I guess it's pointless if my heart isn't in it.
My point: it makes me a hypocrite, because I definitely recommend giving it a go, even though am not following that advice myself.
Ian
I also find when I'm doing longer distances, it helps to listen to a decent audiobook. I sometimes forget I'm running!
I'm trying quite hard to lose weight at the moment, but my body refuses to shed anything despite diet and exercise. I'm wondering if the C25K programme might be something I can look into. Haven't really run since my rugby playing days at school (where unsurprisingly at 17 stone I was a prop forward). Now I'm more like 20.5 stone, so I'm worried about my knees, and giving myself a heart attack. I can comfortably swim a mile, and spend half an hour doing medium cardio. Has anyone else with a BMI around 40 made the C25K programme work for them without significant medical mishaps?
Have you had a look at the C25K schedule, week by week? It starts off very gently with more walking than running, as it’s designed for all types of people.
I’ve seen all shapes and sizes on my parkruns, from whippersnappers who do it in 16 minutes, to people who just walk it and take an hour. They are putting a fair bit of emphasis on parkwalk at the moment, to try and get people exercising. If you are worried about the running aspect, have a look at that as well. Any exercise is better than no exercise
I’ve seen all shapes and sizes on my parkruns, from whippersnappers who do it in 16 minutes, to people who just walk it and take an hour. They are putting a fair bit of emphasis on parkwalk at the moment, to try and get people exercising. If you are worried about the running aspect, have a look at that as well. Any exercise is better than no exercise
Roderick Spode said:
I'm trying quite hard to lose weight at the moment, but my body refuses to shed anything despite diet and exercise. I'm wondering if the C25K programme might be something I can look into. Haven't really run since my rugby playing days at school (where unsurprisingly at 17 stone I was a prop forward). Now I'm more like 20.5 stone, so I'm worried about my knees, and giving myself a heart attack. I can comfortably swim a mile, and spend half an hour doing medium cardio. Has anyone else with a BMI around 40 made the C25K programme work for them without significant medical mishaps?
Upping the exercise is probably the single best thing that you can do for your health, but don't expect to see any weight loss without further restricting your calories.Getting the running bug and wanting to improve your times is a great motivator though
Roderick Spode said:
I'm trying quite hard to lose weight at the moment, but my body refuses to shed anything despite diet and exercise. I'm wondering if the C25K programme might be something I can look into. Haven't really run since my rugby playing days at school (where unsurprisingly at 17 stone I was a prop forward). Now I'm more like 20.5 stone, so I'm worried about my knees, and giving myself a heart attack. I can comfortably swim a mile, and spend half an hour doing medium cardio. Has anyone else with a BMI around 40 made the C25K programme work for them without significant medical mishaps?
It’s very much a take it at your own pace guide. The aim is more ‘couch to 30 minutes without stopping’ which for (I would guess) most will get you to around 5k. The other benefit is I find I’m less likely to undo the hard work of a run by binging biscuits the rest of the day, so weight loss probably comes more from that than anything.
Whilst I’m still in the early days (18 mins ‘exercise’ with 5 min warm up/cool downs) I’m still walking the rest of my 5k route at the end. Down the line I’ll add an extra couple of run bursts, but don’t feel ready for that yet!
Week 4 Run 1 completed today. A fair jump from week 3’s 1.5min/3min/1.5min/3min runs up to 3min/5min/3min/5min.
It all went well, but definitely needed some will power! ‘Enjoying’ the regular exercise is probably a little strong, but I’m back into a routine and not dreading run day coming around. Life is busy enough I could easily justify skipping a few days but with weather only getting worse I’m staying motivated to continue.
It all went well, but definitely needed some will power! ‘Enjoying’ the regular exercise is probably a little strong, but I’m back into a routine and not dreading run day coming around. Life is busy enough I could easily justify skipping a few days but with weather only getting worse I’m staying motivated to continue.
bristolbaron said:
It’s been a while since this thread was active, hopefully those who completed last year continued their running journeys and kept it up.
Still running, don't want to stop after putting in all that effort in to get started. Now slightly bored with park run (it's three laps of our park) but have since found a couple of local running clubs on Facebook who have nice 5-10k social chatty runs which is brilliant motivation to go out. Also did the Great South for charity (1:27hrs) & raised £1K for Macmillan and am at 99 runs this year so far. Basically C25K is an amazing step to another world where all you need is a pair of shorts & running shoes....
W4 r2 today had to take a couple of days out at the start of the week due to a crappy cold.
I do the same run every time I go out it's just over 4.5km
Wouldn't say I'm finding it enjoyable but I like the sense of acheivement, and seeing that you're getting 'faster' (running more mainly) each time out is a real motivator.
I do the same run every time I go out it's just over 4.5km
Wouldn't say I'm finding it enjoyable but I like the sense of acheivement, and seeing that you're getting 'faster' (running more mainly) each time out is a real motivator.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff