Couch to 5k - any good?

[smn159]

dxg said:

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.

You need to spend money on one of those watches that vibrates when you're off the pace

Seriously, you need to get one - all you need at this stage is a Forerunner 10 for about £60. Being able to check your pace instantaneously will let you plan and gauge how fast you want to be at different points. For example, you might want to start slower and build up the pace towards the end. You can also download the data and review afterwards.

Most of my early big improvements in pace came after I got myself a basic running watch.

[6th Gear]

RC1807 said:

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.

Cheers RC.

[Foliage]

6th Gear said:

Should you have a rest day between runs?

Thanks.

As a beginner doing couch to 5k yes, do you have a particular reason to for asking? do you have an event?

[Colonial]

troc said:

Blue Mountains?

Yep. Pace 22. The 50 sold out super quick.

[C0ffin D0dger]

C0ffin D0dger said:

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.

Don't wish to speak too soon about this but week 7, run 1 completed. It's hard work but I'm sure it will pay off, even managed a little sprint finish.

To any doubters out there, I've never taken to running but needed to do something that was short in duration, fairly high intensity and low cost. I'm now doing a 25 minute run and don't wake up the following morning feeling like death, I have no doubt in my mind that I will make it to the 30 minutes and get the distance. It does work

[joestifff]

Right, I think this is for me. I have drifted out of doing exercise over the past two years, with house moves and new babies etc.

I used to be a bit of a gym goer, lucking for size over fitness, this no longer interests me.

I wouldn't say I was overweight, although BMI would argue otherwise, I am short but stocky. at only 5foot5 at a push and weighing 71kg. I am not interested in weight etc, just fitness and tone my belly that is starting to overhang the old trousers!!! Basically catch it before it goes wrong.

Also, importantly get healthier, I have a very young child at the moment, who I would like to have more energy around as she gets older.

So will couch to 5k work for me, I did some running in the past, even did a 5k, boy was that hard, but really enjoyed it. I don't want something to take over my life, but would love a goal to focus on.

Also, what App do you all use, I have an IPhone and there seems to be 100s of "couch to 5k" Apps

[dxg]

smn159 said:

You need to spend money on one of those watches that vibrates when you're off the pace

Got one on ebay for £40. I'll just have to spend an evening washing someone else's sweat off it... irk.

Thanks, though.

[RC1807]

Simply choose "C25K" in the App store
Coaching and prompts are all in the free version
Good luck!

[joestifff]

RC1807 said:

Simply choose "C25K" in the App store
Coaching and prompts are all in the free version
Good luck!

Cheers, I have now downloaded the orange logo one, from Zen Labs. Hopefully this will do. Correct me if not.

Thanks

[RC1807]

That's the one!
Don't go mad. If 1 eek becomes too much, go back and do it again.
It says 9 weeks, but some can manage it sooner, others now. I think I was 11 weeks or so due to shin splints.

[dxg]

Well, my first parkrun is tomorrow.

And I'm actually looking forward to it! Apart from it being in another town, and it being forecast to be pouring, and it being bloody early...

[egor110]

dxg said:

Well, my first parkrun is tomorrow.

And I'm actually looking forward to it! Apart from it being in another town, and it being forecast to be pouring, and it being bloody early...

I've been to a few with my mrs and the atmosphere is really friendly a real community spirit.

Make sure you don't get to racey at the start of the race , very easy to just keep overtaking who evers in front then after a mile realise your well off your normal pace.

Enjoy .

[C0ffin D0dger]

C0ffin D0dger said:

Don't wish to speak too soon about this but week 7, run 1 completed. It's hard work but I'm sure it will pay off, even managed a little sprint finish.

To any doubters out there, I've never taken to running but needed to do something that was short in duration, fairly high intensity and low cost. I'm now doing a 25 minute run and don't wake up the following morning feeling like death, I have no doubt in my mind that I will make it to the 30 minutes and get the distance. It does work

Week 9, run 3 tonight = graduation

Not quite hitting 5k in the 30 minutes yet but it will come. I'm still struggling to come to terms with the fact that I can jog for 30 minutes without stopping, before I started this I'd have probably been ready to give up after a minute! Have lost some weight too. Don't ache too much the day after either. Even bought myself some running clobber and as soon as I get paid this month I'm going to make a long overdue purchase of some proper running shoes. Think the fairly cheap Nikes that I bought for gym work years ago really aren't doing me any favours.

Have every intention of maintaining the three runs per week schedule from here on out. Also looking forward to doing a bit of trail running (nice riverside footpath near us) when the light evenings return next year, maybe even try for a 10k next summer.

[RC1807]

Nice one, C0ffin D0dger, living up to your username!

I wouldn't worry too much about the timing at this stage, really. The fact you can run non-stop for 5km, when you look back to your week 1, day 1, is a great feeling .... that was me only 5 months ago! (Last week, sub 60:00min 10km)

Running shoes: yes, definitely!
I needed more cushioned shoes and I've not had any issues with shin splints since I got my New Balance Fresh Foams, but, be sure to get GOOD advice, from a running shop or a runner in a sports shop.
Why?
Gait analysis is very important. Your local JD "assistant" will be 'kin clueless on that, I suspect!


Lastly, BASK in the glory of your personal success, sir!

[egor110]

Where did the 5k in 30mins come from ?

If your new to running just do the distance , you can chip away at time later.

Do get your feet checked out at a proper running shop not sportsdirect or jd sports.

A proper shop will get you on a treadmill for 20-30 seconds and film the back of your foot to see what your foot/ankle/knee does when you land , then they can advice if you need neutral,stability or motion control shoes.

If you end up being neutral and are quite happy to take the shops time/advice for free then go to sports soccer and get some puma ignite's for £30 .

Running is a cheap sport but don't scrimp on the right trainers for YOUR feet , running gait.

[Steve Campbell]

Well...I'm back. Having tried to complete C25k earlier in the year, I had a muscle strain in week 6 which put me out for quite a few weeks , then injured my Achilles (inflammation of the sheath).
Anyway, just finished week 1 again. It was easier than when I first tried it. Taking it easy with the Achilles but determined to get through the whole program without injuring myself !

[egor110]

Steve Campbell said:

Well...I'm back. Having tried to complete C25k earlier in the year, I had a muscle strain in week 6 which put me out for quite a few weeks , then injured my Achilles (inflammation of the sheath).
Anyway, just finished week 1 again. It was easier than when I first tried it. Taking it easy with the Achilles but determined to get through the whole program without injuring myself !

Try doubling up the weeks you up the miles more gradually, also do you know if your neutral or over/ under pronate?

[Enda78]

C0ffin D0dger said:

Week 9, run 3 tonight = graduation

Not quite hitting 5k in the 30 minutes yet but it will come. I'm still struggling to come to terms with the fact that I can jog for 30 minutes without stopping, before I started this I'd have probably been ready to give up after a minute! Have lost some weight too. Don't ache too much the day after either. Even bought myself some running clobber and as soon as I get paid this month I'm going to make a long overdue purchase of some proper running shoes. Think the fairly cheap Nikes that I bought for gym work years ago really aren't doing me any favours.

Have every intention of maintaining the three runs per week schedule from here on out. Also looking forward to doing a bit of trail running (nice riverside footpath near us) when the light evenings return next year, maybe even try for a 10k next summer.

I did my first trail run last week. My normal run is pretty much flat so a run with hills was a big shock to the system!

[TheThing]

Hi all, I started couch to 5k a few months ago now. I had to stop at week 3 first time round due to the pain in my lower legs. Im now at week 6 and the pain has returned with a vengeance. The pain is mainly in my calves and the lower part of my shins. It feels as though they are bruised in some places. Im really annoyed as it now looks as though ive got to stop again for a couple of weeks until my legs heal. Im finding it so frustrating. Some mornings just coming down the stairs hurts! Im 6ft, weigh 12.5 stone and am 27 years old. If i rest for a week or two im not sure if i should start from the beginning again or carry on from where i left off. Any advice or words of encouragement would be much appreciated. Cheers.

[MOBB]

TheThing said:

Hi all, I started couch to 5k a few months ago now. I had to stop at week 3 first time round due to the pain in my lower legs. Im now at week 6 and the pain has returned with a vengeance. The pain is mainly in my calves and the lower part of my shins. It feels as though they are bruised in some places. Im really annoyed as it now looks as though ive got to stop again for a couple of weeks until my legs heal. Im finding it so frustrating. Some mornings just coming down the stairs hurts! Im 6ft, weigh 12.5 stone and am 27 years old. If i rest for a week or two im not sure if i should start from the beginning again or carry on from where i left off. Any advice or words of encouragement would be much appreciated. Cheers.

Is it worse when running or walking downhill?

If so look into piriformis syndrome, the blight on my recent park runs grrrr