Couch to 5k - any good?

[Spydaman]

Seven weeks into C25K myself Mrs Spydaman ran our first non-stop, outdoor 5k. When we started running my knees were a bit achey but have been taking glucosamine when I think about it and haven't felt a twinge since. Stoked! To answer the OP's question I'd say C25K is pretty good.

Edited by Spydaman on Thursday 29th September 18:05

[egor110]

Spydaman said:

Seven weeks into C25K myself Mrs Spydaman ran our first non-stop, outdoor 5k. When we started running my knees were a bit achey but have been taking glucosamine when I think about it and haven't felt a twinge since. Stoked! To answer the OP's question I'd say C25K is pretty good.

Edited by Spydaman on Thursday 29th September 18:05

Well done , are you going to do any park runs?

[Spydaman]

There's one not far from me at Moors Valley which we might do tomorrow if time allows.

[HarryFlatters]

Tonight will be the first night of week 3, looking forward to it

[RC1807]

Spydaman said:

There's one not far from me at Moors Valley which we might do tomorrow if time allows.

I did Moors Valley in July. >240 runners that day!

[Spydaman]

RC1807 said:

I did Moors Valley in July. >240 runners that day!

That's a long way from Luxembourg.

[RC1807]

Brother lives in Canford Cliffs. I'm originally from Bormuff.

[Colonial]

Revisited my old parkrun today.

I had a 2hr running training session on later in the morning so I was taking it easy.

My last visit was in December 2014 and I nearly killed myself getting a 28.50

Today I cruised around, had a chat with some mates, was consciously taking it easy, had to stop twice because the path was being rebuilt and it was single file and set a new course PB for myself of 27.15

Feeling good. Feeling strong. The intervals, hill repeats and tempos are paying off. Well on target for a 5.30 pace for the 15k race coming come.

Keep working everyone, it just gets better and better (and then you plateau but it's still enjoyable).

[Spydaman]

Indoor running again this morning and did the intervals properly. 3 1/2 mins at 8kph and 30secs at 11kph. Finished that and felt fine so carried and did 600 calories. Still felt fine so did an hour. Still felt fine so did 10k. Not bad seeing as 2 months ago I couldn't run 10m. Feeling stoked!

[egor110]

Get some 10k spring half marathons entered so you have goals to train up for.

[williamp]

Did my first park run today: 185th out of 264 but 10th quickest of all the first timers. 5k in 29min 53 seconds, so very pleased. Also lost 9kg (19lb) in weight. It was fun running in a group, as you can pace yourself, choose someone to follow/overtake.

[6th Gear]

Should you have a rest day between runs?

Thanks.

[RC1807]

6th Gear said:

Should you have a rest day between runs?

Thanks.

I would - at least. Every day is too much for a beginner.
I found that every other day was becoming too much in the first couple of months. Took a few days break, cam back faster.

[Colonial]

6th Gear said:

Should you have a rest day between runs?

Thanks.

It depends on how you feel and where your overall fitness is. I feel grumpy if I don't get out at least once a day - so even on my rest day I probably walk 6k at a minimum.

This is my current training program

Monday - Rest day
Tuesday - Short intervals - Run 1min fast, 1 min recovery, 2 mins fast, 1 min recovery – do this 3 times – every break is 1 minute long or hill repeats alternate weeks.
Wednesday - Core
Thursday - Tempo runs - 5mins at your half marathon pace – 20sec’s, then 5 mins at HM pace – 10sec’s and the last 5 mins at HM pace - good for building up lactic acid and running through it, sometimes I double the times involved.
Friday - more Core
Saturday - parkrun. mine is all on sand, so great for building up strength.
Sunday - Sunday long run. Depends on what I am building up for. Next race is a half so I will aim for 15km, then 16, 18, 20 and then taper back to a gentle 15.

I'mm going to revise my training plan in the new year for a 22k trail race with a gnarly elevation profile so going to be a lot more stair work involved (last km is 953 sets of stairs...)

[troc]

Colonial said:

Blue Mountains?

[johnwilliams77]

Colonial said:

It depends on how you feel and where your overall fitness is. I feel grumpy if I don't get out at least once a day - so even on my rest day I probably walk 6k at a minimum.

Agree - so you only have the weekend where you don't have a rest day between runs. That's what I was doing for HM training. I just don't know if I am currently fit enough to run 5/6 times a week and for it to not effect my sessions and make them really solid. Sometimes only you know what works for you by trying different things.

[Captain Benzo]

Morning all,

to an extent I agree that running isnt a great idea for overweight people. however, i've lost 2 stone since january. C25K changed my attitude to exercise. I have loads more energy and feel better for myself. I still have a way to go, but now I know I can do it. reduction in calorie intake is helping too. cutting out snacks and junk made a big difference.

I've thrown out 60% of my clothes as they were too big for me, I've sworn never to be that big again.

on the bad side, my left knee is fked. it was before from an old rugby injury, but running is making it much worse. I took up cycling to lessen the load, but it is too dark to safely ride dark country lanes of an evening, so the running gear is back on.

I ran a 10K obstacle race in September, wasn't fast, but now i have a time to beat. I've signed up to the local 10K in March and there are several more obstacle races in the new year.

All I can say is if you have found something you enjoy, keep doing it.

Unleash the inner gazelle, you can do it.

I did.

Benzo

[johnwilliams77]

Captain Benzo said:

Morning all,

to an extent I agree that running isnt a great idea for overweight people. however, i've lost 2 stone since january. C25K changed my attitude to exercise. I have loads more energy and feel better for myself. I still have a way to go, but now I know I can do it. reduction in calorie intake is helping too. cutting out snacks and junk made a big difference.

I've thrown out 60% of my clothes as they were too big for me, I've sworn never to be that big again.

on the bad side, my left knee is fked. it was before from an old rugby injury, but running is making it much worse. I took up cycling to lessen the load, but it is too dark to safely ride dark country lanes of an evening, so the running gear is back on.

I ran a 10K obstacle race in September, wasn't fast, but now i have a time to beat. I've signed up to the local 10K in March and there are several more obstacle races in the new year.

All I can say is if you have found something you enjoy, keep doing it.

Unleash the inner gazelle, you can do it.

I did.

Benzo

Well done
Have you tried a very strong headtorch? They're pretty good these days!

[Captain Benzo]

johnwilliams77 said:

Well done
Have you tried a very strong headtorch? They're pretty good these days!

it's not to see, more to be seen! my route of 20km is bad enough in daylight.

i've enjoyed getting out in the freezing cold, startling dog-walkers as I puff past like a steam train destined for the scrap heap.

i'm at a solid 34:10 for 5km, not bad for 108kg with a gammy knee.

[dxg]

The biggest problem I'm having is pace.

After struggling to get to 5k by myself on a treadmill in a gym, I joined a local running club's c25k programme and it's been incredible. Running with others I can pace myself off them and typically run about 7:30 minutes/km with the rest of the group.

But when I'm by myself, my "natural" pace seems to be about 5:30 minutes/km and I just run out of puff...

I hope I'm not going to have to spend money on one of those watches that vibrate when you're off your pace. Any other tips? I've got a little Fitbit Charge 2, which will tell me my live pace, but I have to press a button to do that and it gets in the way...

Got my first parkrun in three weeks. Can't let the side down so need to get this sorted.