Couch to 5k - any good?

[williamp]

Thanks. Went to one of those new-fangled Gym things today on a day pass. Compared to running outside, 5k on a treadmill felt a lot easier. For the record, I now know I can do 5k in 34 minutes, using 550 calories of energy. I even sped up for the last 5 minutes, not something I have been able to do when I run outside.

Another benefit was that I could admire a lovely 840i in Estoril blue in the car park from the window. And no dogs to overtake!

[irf]

Just completed week 3 yesterday and dreading starting week 4 tomorrow!

44 years old, smoked for 28 (been vaping for 2) and the first day I tried week 1 I couldn't actually complete it! Gave up halfway through, panting away with legs like jelly! So first week was probably 2 weeks or maybe even longer.

My pace is slooooow but really don't care about that.

Due to advice here and elsewhere once I completed week 1 I actually got some proper but inexpensive running shoes which definetly help. Asics just under 50 quid.

I have to admit on the one hand I'm stting bricks for week 4 but on the other hand I just think that if I can't do it, so what? I'll just keep doing it till I can!

Just wanted to add my 2p and to say that this thread has been very helpful to me.

[smn159]

irf said:

Just completed week 3 yesterday and dreading starting week 4 tomorrow!

44 years old, smoked for 28 (been vaping for 2) and the first day I tried week 1 I couldn't actually complete it! Gave up halfway through, panting away with legs like jelly! So first week was probably 2 weeks or maybe even longer.

My pace is slooooow but really don't care about that.

Due to advice here and elsewhere once I completed week 1 I actually got some proper but inexpensive running shoes which definetly help. Asics just under 50 quid.

I have to admit on the one hand I'm stting bricks for week 4 but on the other hand I just think that if I can't do it, so what? I'll just keep doing it till I can!

Just wanted to add my 2p and to say that this thread has been very helpful to me.

Good man - keep doing it until you can worked for me. Once I could go 3k without stopping I started going to my local parkrun, but with hindsight I'd have started going sooner. Nothing more motivational than running with other people and setting a time to try and beat next time.

[RizzoTheRat]

irf said:

but on the other hand I just think that if I can't do it, so what? I'll just keep doing it till I can!

This...

smn159 said:

Once I could go 3k without stopping I started going to my local parkrun, but with hindsight I'd have started going sooner. Nothing more motivational than running with other people and setting a time to try and beat next time.

...and this are both spot on. I should have started parkrun sooner. My local one regularly has people coming in around the 45-50 minute mark, so no issue with being fairly slow, and it's not only a good motivator, but a great way to befriend other people who run, which motivates you further.

[Colonial]

We often have the last people coming across the line in 1hr 10m

Doesn't matter, no person left behind, everyone gets a hi 5 and everyone is welcome.

[MOBB]

Anyone doing C25K should definitely look at Parkrun - best thing I ever did, having weekly structure and loads of people to run with is so much better than doing it yourself IMO

Last Xmas I was 2 stone heavier than now, and couldn't run 1K. Now very close to sub 30 mins 5k and it gets slightly easier every week :-)

[DervVW]

I have only done one parkrun.. I think I am in the minority. I appreciate they are good and social.
I like to talk running, but I like to just get up and go.. I found the parkrun was all chatting, doing a run then more chatting and probably cake. I don't consider myself a serious runner, but I just didn't gel with the experience.













maybe I am just odd!

[MOBB]

DervVW said:

I have only done one parkrun.. I think I am in the minority. I appreciate they are good and social.
I like to talk running, but I like to just get up and go.. I found the parkrun was all chatting, doing a run then more chatting and probably cake. I don't consider myself a serious runner, but I just didn't gel with the experience.













maybe I am just odd!

I just turn up, run, go home. I'm not a chatter either :-)

[Spydaman]

Myself and Mrs Spydaman have started this neither of us having run since we were at school. I'm 55 she's 50. We do day 3 of week 3 tomorrow and looking forward to week 4 with some trepidation. We even bought running shoes over the weekend so getting serious now. My only concern is if my knees hold up for 5k.

[RizzoTheRat]

DervVW said:

I have only done one parkrun.. I think I am in the minority. I appreciate they are good and social.
I like to talk running, but I like to just get up and go.. I found the parkrun was all chatting, doing a run then more chatting and probably cake. I don't consider myself a serious runner, but I just didn't gel with the experience.













maybe I am just odd!

Yes there's some chatter, but there's also cake! Followed by a fried breakfast!




I'm not convinced that parkrun is calorie negative

[DervVW]

RizzoTheRat said:

DervVW said:

I have only done one parkrun.. I think I am in the minority. I appreciate they are good and social.
I like to talk running, but I like to just get up and go.. I found the parkrun was all chatting, doing a run then more chatting and probably cake. I don't consider myself a serious runner, but I just didn't gel with the experience.













maybe I am just odd!

Yes there's some chatter, but there's also cake! Followed by a fried breakfast!




I'm not convinced that parkrun is calorie negative

No where near as far as I can tell...

[irf]

Spydaman said:

Myself and Mrs Spydaman have started this neither of us having run since we were at school. I'm 55 she's 50. We do day 3 of week 3 tomorrow and looking forward to week 4 with some trepidation. We even bought running shoes over the weekend so getting serious now. My only concern is if my knees hold up for 5k.

I wish you the very best of luck.

I'm only slightly ahead of you in that I just done day 1 of week 4 about 45 minutes ago. You'll probably overtake me at some point because of the way I have to work but as long as we get there.

As mentioned previously I was on the one hand dreading today but also quite relaxed about any failures.

The first 3 minutes, well, I've done 3 minutes before so shouldn't be hard but some of it was uphill and my shins/calves were aching more then I expected for the first stint. Good start!

Then the 5 minute 'jog'. The first 2 minutes were fine but then the brain started preparing excuses for why I wouldn't be able to do 5 minutes and maybe that's not such a bad thing and it'll give me a target for next time. 3 minutes go by and I then start thinking that ok, I'm tired but I've done most of it, struggle on. 4 minutes and then I just got stubborn, I'm bloody doing it whatever.

That was an achievement for me. Next 3 minutes I can't remember tbh but I do remember thinking that my breathing isn't that bad, it's more my lower legs that are the weakness for me.

Then the last 5 minute jog. It started on the uphill section. There was an older gentleman walking and it took me way too long to catch and overtake him. He may have even laughed. Don't care, shuffled past him eventually. Tbh I don't remember much now except that at one point even though I was going very slow I thought, try going slower. So I tried decreasing my speed by 1% and it turned into a walk. Took 2 steps, realised what was happening so increased the speed by that 1% and it turned back into my "jog". Funny? Yes but don't care, it's about building stamina and I can increase my speed as my stamina comes.

[williamp]

exactly right irf. I started mine in April, only just managed to do 5k and I felt the same as you did. It might help to find a flatter route/ one with women joggers who you can follow and keep motivation.

I havent bothered with the parkrun for two reasons:
1) I cant say it without thinking of the Blur song
2) I dont like the competitive aspect. I plod along, concentrating on doing my distance. The time is irrelevent. With doing 5k three times a week and no alcohol, I am losing nearly 1kg a week with no other diet chnages so I am very happy. And someone cheering me on saying "come on, you can do it" would annoy me as I know I can do it. Just at my own pace, thank you very much

[Spydaman]

irf said:

Spydaman said:

Myself and Mrs Spydaman have started this neither of us having run since we were at school. I'm 55 she's 50. We do day 3 of week 3 tomorrow and looking forward to week 4 with some trepidation. We even bought running shoes over the weekend so getting serious now. My only concern is if my knees hold up for 5k.

I wish you the very best of luck.

I'm only slightly ahead of you in that I just done day 1 of week 4 about 45 minutes ago. You'll probably overtake me at some point because of the way I have to work but as long as we get there.

As mentioned previously I was on the one hand dreading today but also quite relaxed about any failures.

The first 3 minutes, well, I've done 3 minutes before so shouldn't be hard but some of it was uphill and my shins/calves were aching more then I expected for the first stint. Good start!

Then the 5 minute 'jog'. The first 2 minutes were fine but then the brain started preparing excuses for why I wouldn't be able to do 5 minutes and maybe that's not such a bad thing and it'll give me a target for next time. 3 minutes go by and I then start thinking that ok, I'm tired but I've done most of it, struggle on. 4 minutes and then I just got stubborn, I'm bloody doing it whatever.

That was an achievement for me. Next 3 minutes I can't remember tbh but I do remember thinking that my breathing isn't that bad, it's more my lower legs that are the weakness for me.

Then the last 5 minute jog. It started on the uphill section. There was an older gentleman walking and it took me way too long to catch and overtake him. He may have even laughed. Don't care, shuffled past him eventually. Tbh I don't remember much now except that at one point even though I was going very slow I thought, try going slower. So I tried decreasing my speed by 1% and it turned into a walk. Took 2 steps, realised what was happening so increased the speed by that 1% and it turned back into my "jog". Funny? Yes but don't care, it's about building stamina and I can increase my speed as my stamina comes.

We did Day 2 of Week 4 this morning. I never thought we would be able to run/jog for 5 minutes after so many years of not running at all but we made it and even did a bit more than Laura said. Day 3 of this week holds no fear but listened to week 5 and day 3 sounds impossible but we'll give it a go.

[Enda78]

Spydaman said:

We did Day 2 of Week 4 this morning. I never thought we would be able to run/jog for 5 minutes after so many years of not running at all but we made it and even did a bit more than Laura said. Day 3 of this week holds no fear but listened to week 5 and day 3 sounds impossible but we'll give it a go.

I was dreading week 5 day 3, but it wasn't too bad. I was due to start week 8 today, but suffering from a severe dose of man flu, so will have to leave it for a few days.

[irf]

Completed week 4 yesterday, if I come home from work a half reasonable time tomorrow then I'll be able to do the first run of week 5 but after that I'm gonna have to have 4 days of rest. Purely work related though, I'm keen to get out there. Tbh I really want day 3 of week 5 behind me but am also being realistic with my expectations. If I can do it, brilliant, I'll be over the moon. If I can't then I'll just keep trying till I can.

I think my enthusiasm for it has infected the mrs as well. She seems to have started as well.

[C0ffin D0dger]

Well after a fairly unhealthy summer and the last two weeks off work (so beer every night) I going to try again on this as of this evening. Hope it goes better second time around.

[Foliage]

Enda78 said:

Spydaman said:

We did Day 2 of Week 4 this morning. I never thought we would be able to run/jog for 5 minutes after so many years of not running at all but we made it and even did a bit more than Laura said. Day 3 of this week holds no fear but listened to week 5 and day 3 sounds impossible but we'll give it a go.

I was dreading week 5 day 3, but it wasn't too bad. I was due to start week 8 today, but suffering from a severe dose of man flu, so will have to leave it for a few days.

Do it anyway. Illness is no excuse.

[Enda78]

Foliage said:

Do it anyway. Illness is no excuse.

2 months ago I would have been delighted to have an excuse not to exercise. Now I'm gutted that I can't do it. Think I might have got the bug (My knees are hoping otherwise)

[DervVW]

I recommend for those starting you consider gait analysis.
I kept picking up minor injury's when I started, most I just shrugged off then continued. But I found that I was taking too long a stride, on each run, I was leaning too far back, where as I should be leaning over and effectively falling on the foot, if that makes sense... as well as moving my foot in the wrong rotation.
Basically, injury's have gone down and pace has stayed consistent despite me putting about a stone on over the last 12 months....