Couch to 5k - any good?

[Foliage]

williamp said:

My calf mussels are suffering the most.

Squats, Stretch and foam roller


http://www.runnersworld.com/injury-prevention-reco...

[dxg]

Would people recommend runkeeper as an app for interval training / couch to 5k?

I feel like I'm ready to start running outside but I've been relying on the treadmill's display to keep me going (i.e. this is hurting, but there's only 90 seconds left of this high block).

So, I'm looking for something that can give me audible cues as to how well I'm doing and when to change pace. I need to run to a pre-determined pattern, otherwise I'll just wimp out.

Any recommendations on Android? I'm only cautious of runkeeper because of its data protection issue but more because of the rolling subscription.

Cheers!

[Pieman68]

dxg said:

Would people recommend runkeeper as an app for interval training / couch to 5k?

I feel like I'm ready to start running outside but I've been relying on the treadmill's display to keep me going (i.e. this is hurting, but there's only 90 seconds left of this high block).

So, I'm looking for something that can give me audible cues as to how well I'm doing and when to change pace. I need to run to a pre-determined pattern, otherwise I'll just wimp out.

Any recommendations on Android? I'm only cautious of runkeeper because of its data protection issue but more because of the rolling subscription.

Cheers!

I just use a freebie interval timer app for when I am in the gym. Plays your music through but will ring a bell to start and a claxon to finish you high intensity intervals

[Captain Benzo]

had to take a couple of days off due to a bout of plague. still feeling stty but headed out anyway.
ran for 28minutes with a couple of 30 second walks for coughing up a lung.

im taking it.

85.19percent

[5potTurbo]

Well,done, Ben... Get well soon!

dxg: I'm using Runkeeper to measure pace and distance since (the free?) C25K didn't record that, only timings. My iPhone also didn't like running both apps at the same time.
At last on Runkeeper I now have all my runs and they're GPS tracked too.

[dxg]

5potTurbo said:

Well,done, Ben... Get well soon!

dxg: I'm using Runkeeper to measure pace and distance since (the free?) C25K didn't record that, only timings. My iPhone also didn't like running both apps at the same time.
At last on Runkeeper I now have all my runs and they're GPS tracked too.

Thanks, guys. I think I'll give runkeeper it a shot.

On a positive front: I don't know what's happened, but I've completely destroyed the last couple of runs - and these are the big ones in Week 5. Was grinning like an idiot at the end of this morning's session. Still only 4k in 30 minutes, but can see the progress! Tuesday's run is one big, 20 minute "interval" - only somewhat intimidating, but I'll get there...

[5potTurbo]

@ dxg: great stuff! keep it up!


I managed 5km in 29:53 last night.

I'm upping to 10k training tomorrow, the 1st day of which is: 5 min warm up, 10m run, 1 min walk, x4, then 5 min warm down = 54mins total

[Foliage]

5potTurbo said:

@ dxg: great stuff! keep it up!


I managed 5km in 29:53 last night.

I'm upping to 10k training tomorrow, the 1st day of which is: 5 min warm up, 10m run, 1 min walk, x4, then 5 min warm down = 54mins total

You don't need to interval upto 10km if you can do 5km, just do 5-5-7-5-5-9-5-5-10, (- = rest days) you could do it quicker than that even and just do 5-7-9-10, I did the same thing to get up to 21km adding 2km a time, to my weekly long run.

as for tracking your runs, I use a Microsoft band 2 (decided on that because its a fitness tracker and a smart watch & I have a widonws phone) along with the Microsoft health app. The watch vibrates and tells me my time per km and also tells me my overall pace

[5potTurbo]

Thanks for that.

I'll have to see tonight..... I undertook a 25km hill climbing ride on my road bike last night. My quads are SOLID today!

[DervVW]

Well done. Surely a run to loosen it all up!

[Captain Benzo]

i aint dead.

i've been keeping on week 8 until i can do the full 28mins without a cheeky stop half way, finally cracked it. i have susained my first 'proper' injury; a toenail has decided to leave me, down to 7 for the time being ( i normally only have 8 anyway). while my foot heals i've dragged my bike out to complement the regime and have a 10mile circuit with hills. i start week 9 tonight after 10 days of not running,

my plan to shed some serious weight has stepped up a gear.

week 8 complete - on to the home stretch

88.9% sexual gazelle.

[5potTurbo]

As you said, you're not dead!

Sorry you lost a nail though. Are your shoes the right size?
(I thought I was odd only having 8, seems I'm not!)


Congrats on getting to this point - and sooo close now.

[DervVW]

8 Toe nails?? What?

There are various ways to lace up your shoes that are meant to help - either if they feel tight in parts or whatever.

[Colonial]

I do a half marathon every 2 months and have yet to lose a toenail. I'm pedantic with my lacing and shoe fit though.

This might be worth a try http://www.runnersworld.co.za/shoes-gear/shoe-esse...

Also where did you buy your shoes? Are they the correct fit for you? I.e. did you get them from a high street chain or a proper running shop?

I smashed out a 14k PB on Sunday. Really lovely course
but Highgate Hill was a bit of a hit. That said they had timers at the start and end of the hill and my relative race position to time surged for the hill. Nothing like hill repeats to make you a stronger runner.

I went up with my partner and a new friend who is also a runner - since joining my running club I've made some great friends and it's really turned my life around. I've quit smoking, lost 20kg, made great friends and I'm seeing whole new areas of the country. All because I kept with C25k.

[Captain Benzo]

DervVW said:

8 Toe nails?? What?

There are various ways to lace up your shoes that are meant to help - either if they feel tight in parts or whatever.

i stubbed it coming in the door at the end, square into the corner edge of a steel-framed door. thought i'd broken it.

i played a lot of rugby in high school, broke a lot of toes so my feet look like monster munch. a side-effect was i got severe ingrowing toenails on the big toes of each foot. had them surgically removed at university. so 'went to market' on each foot has no nail, and 'wee wee wee' on the right has temporarily abandoned me.

didnt go out last night, tonight is the night instead. hoping to finish the program on saturday morning.

shoes are fine and were professionally fitted, stupidity on my part caused the injury.

[Captain Benzo]

Colonial said:

I do a half marathon every 2 months and have yet to lose a toenail. I'm pedantic with my lacing and shoe fit though.

This might be worth a try http://www.runnersworld.co.za/shoes-gear/shoe-esse...

Also where did you buy your shoes? Are they the correct fit for you? I.e. did you get them from a high street chain or a proper running shop?

I smashed out a 14k PB on Sunday. Really lovely course
but Highgate Hill was a bit of a hit. That said they had timers at the start and end of the hill and my relative race position to time surged for the hill. Nothing like hill repeats to make you a stronger runner.

I went up with my partner and a new friend who is also a runner - since joining my running club I've made some great friends and it's really turned my life around. I've quit smoking, lost 20kg, made great friends and I'm seeing whole new areas of the country. All because I kept with C25k.

inspiring stuff, i've treated my body like a skip for too long. i do 3km walks at lunchtime and then try to either run or be on my bike every evening. i want to lose another 20kg but anoything under 95kg is a bonus.

[T6 vanman]

Just scanned the first and last page
Just one word ... parkrun

[Foliage]

Captain Benzo said:

inspiring stuff, i've treated my body like a skip for too long. i do 3km walks at lunchtime and then try to either run or be on my bike every evening. i want to lose another 20kg but anoything under 95kg is a bonus.

Losing weight is 80% diet. Get that sorted and the weight will drop off. You can do it.

[Captain Benzo]

Foliage said:

Losing weight is 80% diet. Get that sorted and the weight will drop off. You can do it.

and the hardest part for me. i'm cutting out non-fruit sugar. cut the beer completely and general snacking. it's coming off slowly. but its staying off.

Week 9 run 1 complete. had to slow down at road / rail crossings and kept going to hit 5km in 34mins. not fast enough but a bloody good start, especially with the time off. I'm now just focusing on 30mins running now. then build up.

92.6% sexual gazelle.

always been a magnificent bd.

[smn159]

T6 vanman said:

Just scanned the first and last page
Just one word ... parkrun

Indeed - and My Fitness Pal

Sorted.