Couch to 5k - any good?
Discussion
DervVW said:
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....
Yep also warm up, stretch before and after and change your trainers atleast every 12 months.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....
Foliage said:
DervVW said:
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....
Yep also warm up, stretch before and after and change your trainers atleast every 12 months.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....
As for 12 months, I heard it was around 500miles, which could be over that
DervVW said:
Foliage said:
DervVW said:
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....
Yep also warm up, stretch before and after and change your trainers atleast every 12 months.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....
As for 12 months, I heard it was around 500miles, which could be over that
also 12months
5km=3miles
3x3miles (3 runs a week) = 9miles, 9x52(weeks) = 468 miles/year
I usually change mile every 4 months
Just done week 5 day 2.
Just wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
Just wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
DervVW said:
Thanks for that!
Great links and advice!
I'd take the stretch before running with a pinch of salt.Great links and advice!
Warm up yes then just ease into the running , it's very easy to do yourself a mischief stretching muscles that aren't warmed up , deff stretch after though and foam rollers are really good .
Good luck with the couch - 5k plan
irf said:
Just done week 5 day 2.
Just wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
If you fail it i bet it's because you've gone off to fast , running phone apps are good because you can keep a eye on what speed your doing , find your 'comfy' speed and if you have to run 20-30 mins keep to your comfy speed so you finish.Just wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
irf said:
Just done week 5 day 2.
Just wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
You'll do itJust wanted some feedback if possible for day 3 (20 mins straight jog).While I keep saying to myself if I fail I'll just keep trying till I manage it, what am I supposed to with regards to repeats? Do I start week 5 again or just keep trying day 3 till I do it? I will probably do the latter but thought I'd ask.
The programme is designed to make you succeed. Just go slow. W5R3 was a real breakthrough for me. In the first week I struggled with a minute of jogging. My week 5 was in June and I'm off to run 11.5 k in the pennines tomorrow morning.
egor110 said:
DervVW said:
Thanks for that!
Great links and advice!
I'd take the stretch before running with a pinch of salt.Great links and advice!
Warm up yes then just ease into the running , it's very easy to do yourself a mischief stretching muscles that aren't warmed up , deff stretch after though and foam rollers are really good .
Good luck with the couch - 5k plan
Foliage said:
egor110 said:
DervVW said:
Thanks for that!
Great links and advice!
I'd take the stretch before running with a pinch of salt.Great links and advice!
Warm up yes then just ease into the running , it's very easy to do yourself a mischief stretching muscles that aren't warmed up , deff stretch after though and foam rollers are really good .
Good luck with the couch - 5k plan
You'll just go out one day for your run and suddenly think f
k i've just knocked out the last 5 miles without even thinking about it .Also the lighter you are the easier it is , i went from 13.3 to 12.3 and it's knocked my times down by a minute a mile on and off road.
Just got back from doing week 5 day 3. I fg done it!
So happy!
Went very slow, didn't care. I knew it would be about 2 loops or slightly more of the local park so rather then check my phone every minute or 30 seconds just went out and did it. Checked the phone after 1 loop to see if I was roughly half way and then realised that yes I was and that I hadn't run even 10 minutes continuous up to that point but had just done so quite easily.
What helped me was reading somewhere yesterday that if you're gasping for breath so badly that you can hardly talk, then slow down. I made sure i didn't let myself get to that point and I'm sure that was key for me.
Anyway, done it now, ove the flipping moon, slightly tempted to ditch the program and just go for longer and longer runs but it's probably better to just keep with it. It's got me to this point which was unimaginable just a few weeks ago.
g done it! So happy!
Went very slow, didn't care. I knew it would be about 2 loops or slightly more of the local park so rather then check my phone every minute or 30 seconds just went out and did it. Checked the phone after 1 loop to see if I was roughly half way and then realised that yes I was and that I hadn't run even 10 minutes continuous up to that point but had just done so quite easily.
What helped me was reading somewhere yesterday that if you're gasping for breath so badly that you can hardly talk, then slow down. I made sure i didn't let myself get to that point and I'm sure that was key for me.
Anyway, done it now, ove the flipping moon, slightly tempted to ditch the program and just go for longer and longer runs but it's probably better to just keep with it. It's got me to this point which was unimaginable just a few weeks ago.
Well done.
Don't worry just build distance at the start.
If I was your stick to your 5k plan so you can do a few park runs then look for a 10k or half marathon and train up for that.
Its very easy to do too many miles and get injured , pick a race and follow a 10 week programme to get you there uninjured.
Hal higdon does pretty good training plans.
Don't worry just build distance at the start.
If I was your stick to your 5k plan so you can do a few park runs then look for a 10k or half marathon and train up for that.
Its very easy to do too many miles and get injured , pick a race and follow a 10 week programme to get you there uninjured.
Hal higdon does pretty good training plans.
irf said:
Just got back from doing week 5 day 3. I fg done it!
Anyway, done it now, ove the flipping moon, slightly tempted to ditch the program and just go for longer and longer runs but it's probably better to just keep with it. It's got me to this point which was unimaginable just a few weeks ago.
Well doneg done it! Anyway, done it now, ove the flipping moon, slightly tempted to ditch the program and just go for longer and longer runs but it's probably better to just keep with it. It's got me to this point which was unimaginable just a few weeks ago.
I'd advise you stick with the programme. It will become more of a 'habit' if you keep to the routine.
So far the function of the programme is getting you fit enough to run at all. 2nd part is getting you more aerobically fit but also slowly increasing the resilience of you muscles bones tendons and ligaments. These adaptations take more time than aerobic gain so take it easy - rule of thumb is no more than 10% increase in volume weekly.
Spydaman said:
Week 5 Day 3 tonight which involves a 20 minute run. I haven't run this far since I was at school forty years ago.
Make sure you start off easy , if your feeling fresh after 15 mins then go for it rather than go for it at the start and end up out of juice with 15 mins left to go.Gassing Station | Health Matters | Top of Page | What's New | My Stuff