Couch to 5k - any good?
Discussion
5potTurbo said:
I keep trying and trying, but I just can't crack the 5km in 30 minutes.
My route's been well trodden in the last 9-10 weeks, but yesterday the sun was high in the sky and there wasn't much wind which didn't help...
Time: 33:36
Oh, cock.
I didn't stop though. "I just kept on running." [/Forrest Gump]
I'll keep going until I crack the 5km in 30 minutes!
Good luck to everyone else!
Do you know anyone who can run 5k in 30 minutes (or ideally less) who would be prepared to pace you at this speed? If there is someone there for you to see and keep up with it makes a big difference, otherwise it may be you start at your "natural" pace and carry on with this when you could go quicker.My route's been well trodden in the last 9-10 weeks, but yesterday the sun was high in the sky and there wasn't much wind which didn't help...
Time: 33:36
Oh, cock.
I didn't stop though. "I just kept on running." [/Forrest Gump]
I'll keep going until I crack the 5km in 30 minutes!
Good luck to everyone else!
I have pacing turned on on my watch, but usually go quicker if there are people pacing in a race.
Moulder said:
5potTurbo said:
I keep trying and trying, but I just can't crack the 5km in 30 minutes.
My route's been well trodden in the last 9-10 weeks, but yesterday the sun was high in the sky and there wasn't much wind which didn't help...
Time: 33:36
Oh, cock.
I didn't stop though. "I just kept on running." [/Forrest Gump]
I'll keep going until I crack the 5km in 30 minutes!
Good luck to everyone else!
Do you know anyone who can run 5k in 30 minutes (or ideally less) who would be prepared to pace you at this speed? If there is someone there for you to see and keep up with it makes a big difference, otherwise it may be you start at your "natural" pace and carry on with this when you could go quicker.My route's been well trodden in the last 9-10 weeks, but yesterday the sun was high in the sky and there wasn't much wind which didn't help...
Time: 33:36
Oh, cock.
I didn't stop though. "I just kept on running." [/Forrest Gump]
I'll keep going until I crack the 5km in 30 minutes!
Good luck to everyone else!
I have pacing turned on on my watch, but usually go quicker if there are people pacing in a race.
5potTurbo said:
I guess that's it, in a nutshell. PAIN! f
k it!Uphill pushing it to build up fitness, strength and running economy (jog at the top or walk until you stop seeing double - after a few weeks you won't have to). It also helps you get used to the pain as your body can see the top of the hill and let's you push it because it knows it's only temporary.
Downhill let the slope take you faster - gets you used to lengthening your stride and spinning the legs faster and improving your technique etc etc before you have the strength and power to do it on the flat. Just make sure you're not mashing your feet into the ground - land smoothly with control.
the past few days i've been stuck at week 5, run 2.
i think my weight is holding me back.
the 20minute solid run of run #3 was terrifying me.
i arrived in oslo late on monday night and tuesday was full of meetings. my plan was to do a little bit each night and see how it goes.
last night, got back to the hotel and i hit the gym, top floor with view across the city.
i had a good 6 minute warm up, set the treadmill to 2%, got some decent tunes on and went for it at 7.6kmph
23 minutes later i slowed to a brisk walk. no shin splints, i was shattered but not dying.
pretty elated now as i wait to get checked out and head to the airport.
i'd love to do it all in 9 weeks, but i'm better ( for me) to progress once i've beaten each week.
Week 5 done.brilliant.
55.56% complete and i feel great.
weather at home is supposedly good, so tomorrow night, week 6 run#1
i think my weight is holding me back.
the 20minute solid run of run #3 was terrifying me.
i arrived in oslo late on monday night and tuesday was full of meetings. my plan was to do a little bit each night and see how it goes.
last night, got back to the hotel and i hit the gym, top floor with view across the city.
i had a good 6 minute warm up, set the treadmill to 2%, got some decent tunes on and went for it at 7.6kmph
23 minutes later i slowed to a brisk walk. no shin splints, i was shattered but not dying.
pretty elated now as i wait to get checked out and head to the airport.
i'd love to do it all in 9 weeks, but i'm better ( for me) to progress once i've beaten each week.
Week 5 done.brilliant.
55.56% complete and i feel great.
weather at home is supposedly good, so tomorrow night, week 6 run#1
Well done, fella.
That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
Foliage said:
I had the same problem, getting the pace right is key, you can do it, you just need to practice until you get the feel for the pace. It really as simple as running faster, but knowing how fast is the challenge.
You could try doing what I call a destruction run, run the fastest pace you can for as long as you can and when your ready to stop don't, keep going, win the mental battle, if your not dry heaving and light headed at the end of the 5km you haven't pushed hard enough.
i like your styleYou could try doing what I call a destruction run, run the fastest pace you can for as long as you can and when your ready to stop don't, keep going, win the mental battle, if your not dry heaving and light headed at the end of the 5km you haven't pushed hard enough.
'tis the behaviour of a true sexual gazelle.
i think all of my runs are a destruction run.
5potTurbo said:
Well done, fella.
That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
is it on the nhs choices website? i need to progress relatively quickly to 10k, i signed up for this (http://www.beastrace.co.uk) as i started C25K so i have until september to get my speed and stamina up.That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
keep it up boys, the progress is genuinely inspiring.
5potTurbo said:
Well done, fella.
That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
If you can run 5k you don't need to do c210k just run 10k or do 7-9-10 I just went straight from 5-10 coz im a a little mental was doing 5k in in 30mins managed my first ever 10k in 60mins , I ran 20k last Thursday... 2hrs first time running 20k.That's the thing with C25K, you don't have to kill yourself to meet the target in 9 weeks.
If you're not ready to move on, don't. Simple.
I was going to go out running last night, but finished work at 10pm instead of 6 or 7, but then I had phone calls until gone midnight.
My job sucks sometimes.
(I've dowloaded C2-10K trainer now. Starting that from week 9 looks quite straightforward, 10 min run, 1 min walk, x4)
Foliage said:
If you can run 5k you don't need to do c210k just run 10k or do 7-9-10 I just went straight from 5-10 coz im a a little mental was doing 5k in in 30mins managed my first ever 10k in 60mins , I ran 20k last Thursday... 2hrs first time running 20k.
I think doing too much too quickly can be quite a common cause of injury (especially among the people i know), i didnt follow the app to the letter but followed most of it. I think its very beneficial to do other things outside running: yoga, enough stretching, lots of walking, leg work in the gym.
Foliage said:
If you can run 5k you don't need to do c210k just run 10k or do 7-9-10 I just went straight from 5-10 coz im a a little mental was doing 5k in in 30mins managed my first ever 10k in 60mins , I ran 20k last Thursday... 2hrs first time running 20k.
That's very good for you, but I don't think you're perhaps built like I am, i.e. you're more whippet-like than Rhino?I tried going too fast on C25K and f
ked myself up with shinsplints, which recurr now and again, so I'll stick to my way. Thanks all the same.5potTurbo said:
Wanted to go running today.
Snowing.
bks.
April weather's very odd in this part of the world.
same boat here. the snow was horizontal, decided to be safe and watched Game of Thrones instead.Snowing.
b
ks.April weather's very odd in this part of the world.
went out last night in a gap between the snow, it was freezing cold but not too windy. managed all in (including warm ups/ downs) 4.96km in 40mins.
avg speed is slowly increasing, max speed is the same.
the walking breaks, although shorter are becoming less necessary, the runs less strenuous. I had more in me at the end, not much but some.
my right foot is killing me, but shin splints are gone.
roll on tomorrow night.
59.3%
Well done, Ben!
If you're at 40mins including walking, the target 30 isn't far off at all!
I managed 31:30 last night. I found that although it was cold (it had been snowing in the day, but melted and was about 3C) and because I was angry and stressed about work st, I ran much better!
Maybe I should get my missus to give me a slap before I go out, then it'll make me go faster?
I won't suggest that to her, of course.....
If you're at 40mins including walking, the target 30 isn't far off at all!
I managed 31:30 last night. I found that although it was cold (it had been snowing in the day, but melted and was about 3C) and because I was angry and stressed about work s
t, I ran much better!Maybe I should get my missus to give me a slap before I go out, then it'll make me go faster?
I won't suggest that to her, of course.....
find something to get back to the house for. be it football (last night i made it home for the 2nd half of the man city game), a TV show (game of thrones on a monday) or awarding your missus with 3 minutes of disappointment.
a foul mood can help as it distracts you from the pain / tiredness and anger pushes you through.
A crap day at work, i find lets me blow off steam.
the downside is i get home a stinky sweaty mess and 3MOD is off the table completely!!!
shaving 10mins off will be a challenge, but looking back, it's achievable.
likewise, you have 90seconds to do. do you remember week 2 ? 90second runs.
a foul mood can help as it distracts you from the pain / tiredness and anger pushes you through.
A crap day at work, i find lets me blow off steam.
the downside is i get home a stinky sweaty mess and 3MOD is off the table completely!!!
shaving 10mins off will be a challenge, but looking back, it's achievable.
likewise, you have 90seconds to do. do you remember week 2 ? 90second runs.
5potTurbo said:
Well done, Ben!
If you're at 40mins including walking, the target 30 isn't far off at all!
I managed 31:30 last night. I found that although it was cold (it had been snowing in the day, but melted and was about 3C) and because I was angry and stressed about work st, I ran much better!
Maybe I should get my missus to give me a slap before I go out, then it'll make me go faster?
I won't suggest that to her, of course.....
I started out with the intention of only running 3km last night as I have an injury, I was in a fIf you're at 40mins including walking, the target 30 isn't far off at all!
I managed 31:30 last night. I found that although it was cold (it had been snowing in the day, but melted and was about 3C) and because I was angry and stressed about work s
t, I ran much better!Maybe I should get my missus to give me a slap before I go out, then it'll make me go faster?
I won't suggest that to her, of course.....
ked off mood, needed to clear my head, decided to stop (I didn't want to) at 21km as it was starting to get painful & I was running out of water. 21km in 2hrs 6 minutes... My advice - don't do that.
Edited by Foliage on Wednesday 27th April 13:20
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