Couch to 5k - any good?
Discussion
Thanks for the comments guys - it's good that I'm managing to stick with it. Having this thread and a couple of colleagues who are into running egging me on is keeping me going so that my progress doesn't just fizzle out.
I think that you're right, Cunning Plan - I think it is that I'm working myself hard during the runs so am getting out of breath, so need to breathe hard to keep up - I think when it comes to the longer segments I'll definitely need to back off a little so I've got a bit more in reserve (in fact, I did that with my first 3 minute run last week, to the extent that I wasn't much quicker than a brisk walk, but by the third week 3 run last night was able to run the whole interval more comfortably and quicker). I can definitely see the impact on my stamina as I go through the runs in each week, so hopefully it is that case of keeping it steady, and feeling the improvement - but also not breathing so hard that I end up ingesting wildlife!
I think that you're right, Cunning Plan - I think it is that I'm working myself hard during the runs so am getting out of breath, so need to breathe hard to keep up - I think when it comes to the longer segments I'll definitely need to back off a little so I've got a bit more in reserve (in fact, I did that with my first 3 minute run last week, to the extent that I wasn't much quicker than a brisk walk, but by the third week 3 run last night was able to run the whole interval more comfortably and quicker). I can definitely see the impact on my stamina as I go through the runs in each week, so hopefully it is that case of keeping it steady, and feeling the improvement - but also not breathing so hard that I end up ingesting wildlife!
Funny I looked at this thread when I did.
Last night I did a 'military bootcamp' at one of my local gyms which was run by a friend. For the past sort of 2 weeks holiday I have been going to the gym (weight stuff mostly) and very little if any cardio but heading into the fitness camp I felt quite up for it.
Queue 45 minutes later dizziness, feeling sick, legs like jelly snakes and general embarassment at how poor I performed. Eating BBQ's and strawberries with cream 4 nights a week, coupled with way too much drinking has definetely caught up on me and I truly felt awful.
This morning I rolled out of bed aching everywhere but have another to attend tomorrow..
*Might bring a sick note
Anyway, slight wake up call for me, I am not overweight but considering how fit I used to be, I felt so bad at how it went.
Keep it up
Last night I did a 'military bootcamp' at one of my local gyms which was run by a friend. For the past sort of 2 weeks holiday I have been going to the gym (weight stuff mostly) and very little if any cardio but heading into the fitness camp I felt quite up for it.
Queue 45 minutes later dizziness, feeling sick, legs like jelly snakes and general embarassment at how poor I performed. Eating BBQ's and strawberries with cream 4 nights a week, coupled with way too much drinking has definetely caught up on me and I truly felt awful.
This morning I rolled out of bed aching everywhere but have another to attend tomorrow..
*Might bring a sick note
Anyway, slight wake up call for me, I am not overweight but considering how fit I used to be, I felt so bad at how it went.
Keep it up
Right - Back again! I've managed to steel myself to do the first run of week 4 tonight, which meant going from last weeks two repeats of 1.5 & 3 minute runs up to 2 repeats of 3 & 5 minute runs - so quote a step up from the first three podcasts, which must have been easing me in gently!
It was definitely a step up today, but I managed to complete the vast majority of the running phases without slowing to a walk apart from one stage where I slowed for a little while due to swallowing yet another bug!
I needed to add a little extra onto my loop tonight, so was obviously going a bit quicker - but I'm not 100% sure how much, as runkeeper didn't start up properly - adding in the extra bit, it looks like I managed about 2.38 miles in 34.39, which gives an average of about 14.26/mile - which shows I was doing some more running, but also that I wasn't pushing the running too fast (looking at the running bits I do have in runkeeper, I'm doing between 10-12 minute mile pace when running).
I was sweating much more today than in previous weeks, so it's obviously pushed me hard, but after having had some water and a chance to get my breath back, I feel pretty good. I've definitely got the feeling of satisfaction from managing to do something that I wouldn't have been able to manage only a short time ago, and I know that if previous weeks are anything to go by, that I'll be running this podcast comfortably by the third attempt...
Thanks for the encouragement Vladikar - Sounds like you're a lot fitter than me, but I guess it shows that you can soon lose as well as gain your fitness, I guess! Hope that round 2 went better for you, and that you feel batter afterwards!
Bring on Run 2!
It was definitely a step up today, but I managed to complete the vast majority of the running phases without slowing to a walk apart from one stage where I slowed for a little while due to swallowing yet another bug!
I needed to add a little extra onto my loop tonight, so was obviously going a bit quicker - but I'm not 100% sure how much, as runkeeper didn't start up properly - adding in the extra bit, it looks like I managed about 2.38 miles in 34.39, which gives an average of about 14.26/mile - which shows I was doing some more running, but also that I wasn't pushing the running too fast (looking at the running bits I do have in runkeeper, I'm doing between 10-12 minute mile pace when running).
I was sweating much more today than in previous weeks, so it's obviously pushed me hard, but after having had some water and a chance to get my breath back, I feel pretty good. I've definitely got the feeling of satisfaction from managing to do something that I wouldn't have been able to manage only a short time ago, and I know that if previous weeks are anything to go by, that I'll be running this podcast comfortably by the third attempt...
Thanks for the encouragement Vladikar - Sounds like you're a lot fitter than me, but I guess it shows that you can soon lose as well as gain your fitness, I guess! Hope that round 2 went better for you, and that you feel batter afterwards!
Bring on Run 2!
browno said:
Right - Back again! I've managed to steel myself to do the first run of week 4 tonight, which meant going from last weeks two repeats of 1.5 & 3 minute runs up to 2 repeats of 3 & 5 minute runs - so quote a step up from the first three podcasts, which must have been easing me in gently!
It was definitely a step up today, but I managed to complete the vast majority of the running phases without slowing to a walk apart from one stage where I slowed for a little while due to swallowing yet another bug!
I needed to add a little extra onto my loop tonight, so was obviously going a bit quicker - but I'm not 100% sure how much, as runkeeper didn't start up properly - adding in the extra bit, it looks like I managed about 2.38 miles in 34.39, which gives an average of about 14.26/mile - which shows I was doing some more running, but also that I wasn't pushing the running too fast (looking at the running bits I do have in runkeeper, I'm doing between 10-12 minute mile pace when running).
I was sweating much more today than in previous weeks, so it's obviously pushed me hard, but after having had some water and a chance to get my breath back, I feel pretty good. I've definitely got the feeling of satisfaction from managing to do something that I wouldn't have been able to manage only a short time ago, and I know that if previous weeks are anything to go by, that I'll be running this podcast comfortably by the third attempt...
Thanks for the encouragement Vladikar - Sounds like you're a lot fitter than me, but I guess it shows that you can soon lose as well as gain your fitness, I guess! Hope that round 2 went better for you, and that you feel batter afterwards!
Bring on Run 2!
Round 2 was actually much better which I didn't expect, my hips were all aching and I still felt pretty rough but it goes to show that once you've loosened up a little I felt fine. Today my abs are fairly sore but I feel much better for it.It was definitely a step up today, but I managed to complete the vast majority of the running phases without slowing to a walk apart from one stage where I slowed for a little while due to swallowing yet another bug!
I needed to add a little extra onto my loop tonight, so was obviously going a bit quicker - but I'm not 100% sure how much, as runkeeper didn't start up properly - adding in the extra bit, it looks like I managed about 2.38 miles in 34.39, which gives an average of about 14.26/mile - which shows I was doing some more running, but also that I wasn't pushing the running too fast (looking at the running bits I do have in runkeeper, I'm doing between 10-12 minute mile pace when running).
I was sweating much more today than in previous weeks, so it's obviously pushed me hard, but after having had some water and a chance to get my breath back, I feel pretty good. I've definitely got the feeling of satisfaction from managing to do something that I wouldn't have been able to manage only a short time ago, and I know that if previous weeks are anything to go by, that I'll be running this podcast comfortably by the third attempt...
Thanks for the encouragement Vladikar - Sounds like you're a lot fitter than me, but I guess it shows that you can soon lose as well as gain your fitness, I guess! Hope that round 2 went better for you, and that you feel batter afterwards!
Bring on Run 2!
Its really good that your keeping up with it. Try to look back at this thread when you feel like you can't be arsed heading out for whatever reason (rainy weather used to be my bad excuse) hit the excuses right back and just get out there.
I would definetely recommend joining up to www.bodybuilding.com although its not bodybuilding your currently after, the nutrition sections along with the losing fat part of the forum include some of the best resources of information online IMO.
They have a 'fat to fit' part under the post your pictures thread and some are so inspiring its borderline riduculous. Most of the posters are from the states and I have regularly posted questions on there and had great answers.
My profile is: b4ll3r4lyf3 (excuse the name, its from my basketball days haha) if you want to add me on there and track any progress.
Catch you soon. Dan
Good to hear that the second session went better Dan, and thanks again for the encouragement! I'll definitely check out that site, as I think reading some turnaround stories could be just the thing to keep me motivated!
I had a good boost in confidence today - I saw some friends I've not seen for a while, and they noticed that I have lost a fair bit of weight, so that's a good thing, and hopefully shows I'm doing something right!
I've been out tonight for the second run of week 4, and it felt much better - in part, I think due to managing a bug-free run! It went well and I was able to hold a reasonably steady pace for the whole of each run - I was feeling like flagging at the end of the final run, but when I heard that I only had a minute left, I fixed myself on a target to reach and aimed for it - and I reached it right on time!
Today I managed 2.40 miles in 34.05 at an average of 14.13/mile.
Time for the last run of week 4 next, and onto the next step up after that!
I had a good boost in confidence today - I saw some friends I've not seen for a while, and they noticed that I have lost a fair bit of weight, so that's a good thing, and hopefully shows I'm doing something right!
I've been out tonight for the second run of week 4, and it felt much better - in part, I think due to managing a bug-free run! It went well and I was able to hold a reasonably steady pace for the whole of each run - I was feeling like flagging at the end of the final run, but when I heard that I only had a minute left, I fixed myself on a target to reach and aimed for it - and I reached it right on time!
Today I managed 2.40 miles in 34.05 at an average of 14.13/mile.
Time for the last run of week 4 next, and onto the next step up after that!
Edited by browno on Saturday 7th May 21:40
Another couple of days have passed, and it's time for another update...
Firstly, some good news - we had a weigh-in at work this morning, and I've lost just under 2lbs more - so I'm now down from 18st 7lbs at my peak to 17lbs 2lbs today - hopefully it'll keep going in the right direction as the runs get harder!
I've also done another run tonight (and managed to just about avoid getting wet!) I decided that as it was the last run of week 4 to push myself a bit, and see what I can do! I ended up adding a bit extra to my loop to make sure I finished back at home, and did 2.50 miles in 33.32 with a much quicker pace of 13.24/mile. I am very happy with that - I was running at a comfortable pace, so that I was feeling it by the end of the runs, but so that I could still finish the route.
Well - the next run means the start of week 5, so let's see what that brings with it...
Firstly, some good news - we had a weigh-in at work this morning, and I've lost just under 2lbs more - so I'm now down from 18st 7lbs at my peak to 17lbs 2lbs today - hopefully it'll keep going in the right direction as the runs get harder!
I've also done another run tonight (and managed to just about avoid getting wet!) I decided that as it was the last run of week 4 to push myself a bit, and see what I can do! I ended up adding a bit extra to my loop to make sure I finished back at home, and did 2.50 miles in 33.32 with a much quicker pace of 13.24/mile. I am very happy with that - I was running at a comfortable pace, so that I was feeling it by the end of the runs, but so that I could still finish the route.
Well - the next run means the start of week 5, so let's see what that brings with it...
Back again, and I've managed the first run if week 5. I had a change of scene today, as I came to visit my brother and so ran a loop from his place that included a long, gradual climb for much of the first 5 minute run. I managed to (just about!) make that, and did the following two 5 minute sectors alright. Overall, managing to be almost identical to the last run - doing 2.48 miles in 33.34 at 13.33/mile.
I'm continuing to feel happy with my performance, so here's to the next one late in the week!
I'm continuing to feel happy with my performance, so here's to the next one late in the week!
Well, another day, another run!
It was run 2 of week 5 today (this week has 3 different podcasts) - which was a step up to a pair of 8 minute runs with a 5 minute recovery walk in between.
I felt really comfortable during run 1, and a little more fatigued during run 2, but managed to get through the whole thing. I did 2.36 miles in 32.23 at an average of 13.43/mile.
Happy with tonight - and running a solid 8 minutes feels really good - although I'm still a bit concerned that the next runs means a solid 20 minute session... Fingers crossed, all will be fine!
It was run 2 of week 5 today (this week has 3 different podcasts) - which was a step up to a pair of 8 minute runs with a 5 minute recovery walk in between.
I felt really comfortable during run 1, and a little more fatigued during run 2, but managed to get through the whole thing. I did 2.36 miles in 32.23 at an average of 13.43/mile.
Happy with tonight - and running a solid 8 minutes feels really good - although I'm still a bit concerned that the next runs means a solid 20 minute session... Fingers crossed, all will be fine!
Get to a decent sports shop (recommend sweatshop) get your gait analysed and get a proper pair of trainers.
Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
russy01 said:
Get to a decent sports shop (recommend sweatshop) get your gait analysed and get a proper pair of trainers.
Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
I agree completely that a local run is a motivator. The OP is on the "Couch to 5K" so a 10K may be a bit keen Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
Also don't do what I did and blindly choose the closest 5K - which happened to be on a week day. Those of you in the know (which wasn't me) know that these are almost completely populated by dedicated club runners - I think I was one of two "unattached" in a field of about 150. I had the sense to start at the back as it was my first race, but was still alarmed when the whistle blew to see the pack disappear into the distance in a chorus of beeps. I eventually recovered my "pride" by picking off a girl half my size, an overweight rugby player and some guy who took off like a greyhound and blew up. The weekend ones seem to have more of the casual enthusiasts.
Edited by CunningPlan on Sunday 15th May 01:32
I've never understood the 'need' to enter some kind of running competition if the main aim is to keep fit. What's the problem with running 5k or 10k on your own? You don't have the hassle of registering for anything or sticking to a fixed date or putting up with the 'all the gear and no idea' crowd that inevitably turn up at such events. Stick to it on your own and it will be a much bigger personal achievment.
CunningPlan said:
russy01 said:
Get to a decent sports shop (recommend sweatshop) get your gait analysed and get a proper pair of trainers.
Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
I agree completely that a local run is a motivator. The OP is on the "Couch to 5K" so a 10K may be a bit keen Without causing offence, but at that weight you can cause a lot of damage to your knees and feet, and trust me you don't want to do that. ( I have and cannot run more than a mile at the moment.)
Get some decent shoes and then get on with it, but I'd suggest you vary your workout, youll soon get bored of just running or rowing or something. That's why a gym is always a good shout.
A good motivator is a local fun run or 10k, give you something to work towards.
Also don't do what I did and blindly choose the closest 5K - which happened to be on a week day. Those of you in the know (which wasn't me) know that these are almost completely populated by dedicated club runners - I think I was one of two "unattached" in a field of about 150. I had the sense to start at the back as it was my first race, but was still alarmed when the whistle blew to see the pack disappear into the distance in a chorus of beeps. I eventually recovered my "pride" by picking off a girl half my size, an overweight rugby player and some guy who took off like a greyhound and blew up. The weekend ones seem to have more of the casual enthusiasts.
Edited by CunningPlan on Sunday 15th May 01:32
Silver993tt said:
I've never understood the 'need' to enter some kind of running competition if the main aim is to keep fit. What's the problem with running 5k or 10k on your own? You don't have the hassle of registering for anything or sticking to a fixed date or putting up with the 'all the gear and no idea' crowd that inevitably turn up at such events. Stick to it on your own and it will be a much bigger personal achievment.
I think the fixed date is the idea - it gives you something to aim for, it forces you out the door to train. A lot of races will let you register on arrival but otherwise it can be a few minutes online.The races themselves can be a real event with the camaraderie of like-minded people, new surroundings and the spectacle. My best performances have been in races because of the tow-around effect of those around you - i.e. not letting that guy behind catch up, keeping up with the guy in front etc. A couple of races I've run just to support and encourage a new runner - still fun.
The difference between casual running and entering races is huge. I entered a 10km run which is in 2 weeks as motivation for myself to get fit back in January. I ended up doing a 14km Urbanathlon in Feb, and a 12km race in April, and the 10km target run is now a half marathon. The buzz of races is very different - yes, you do get some complete idiots doing it just for show and putting in some horrendous times (I've finished top 25 and top 30 percent as a 34 year old ex smoker and boozer), but it's good to see how you get on against others, and the adrenaline rush seems to up your performance.
Yes, ideally you could just run for yourself, but as said, it's something to aim for, and it's good fun encouraging others especially when you get near the end. There seem to be lots of 5km charity or fun runs about, so target one of those, and see how you feel after that about pushing on towards a 10km in the future.
Yes, ideally you could just run for yourself, but as said, it's something to aim for, and it's good fun encouraging others especially when you get near the end. There seem to be lots of 5km charity or fun runs about, so target one of those, and see how you feel after that about pushing on towards a 10km in the future.
Some more good comments, and I'm glad to be sparking a bit of interest - thank;s for your suggestions!
On the shoes front, I started out using a pair of old trainers, and had some real trouble with my shins/knees that put me out of action for amost a month. I then went to the local running shop (The Derby Runner) who had a good look at me and sorted me out with a pair of properly fitted shoes, and I've been much more comfortable since, and (touch wood) have not had knee pain since. I can definitely recommend getting the right shoes - at first I was definitely one of those who thought that any old set of trainers were fine - but now I've learned a painful message! Hopefully as the weight is coming off, it is lessening the shock load, as well as feeling more confortable with running, so should feel even better as I progress.
On the race front, it's something I've been looking at - there are a couple of possible 5K's that I might enter (with a couple of guys from work who are fitter, and will do the 10K option), and a few of us are looking at doing a team triathlon later in the year, where I am going to do the (5K) run. At the moment, I don't feel a pressing need to compete, as I'm happy just to be progressing in the amount I can run in a section, but I think that once I've finished on this program I'll be looking for a new goal - so either racing in 5K's or building up to 10K will be the next target for me.
For now, it's just fingers crossed that I don't get too soaked for tonight's big 20 minute effort!
On the shoes front, I started out using a pair of old trainers, and had some real trouble with my shins/knees that put me out of action for amost a month. I then went to the local running shop (The Derby Runner) who had a good look at me and sorted me out with a pair of properly fitted shoes, and I've been much more comfortable since, and (touch wood) have not had knee pain since. I can definitely recommend getting the right shoes - at first I was definitely one of those who thought that any old set of trainers were fine - but now I've learned a painful message! Hopefully as the weight is coming off, it is lessening the shock load, as well as feeling more confortable with running, so should feel even better as I progress.
On the race front, it's something I've been looking at - there are a couple of possible 5K's that I might enter (with a couple of guys from work who are fitter, and will do the 10K option), and a few of us are looking at doing a team triathlon later in the year, where I am going to do the (5K) run. At the moment, I don't feel a pressing need to compete, as I'm happy just to be progressing in the amount I can run in a section, but I think that once I've finished on this program I'll be looking for a new goal - so either racing in 5K's or building up to 10K will be the next target for me.
For now, it's just fingers crossed that I don't get too soaked for tonight's big 20 minute effort!
I DID IT!
I managed to do my first 20 minute run tonight! I did have to walk briefly for about 30 seconds at about the 15 minute mark, but other than that managed to keep going.
I managed to do 2.33 miles in 31.01 at an average of 13.17/minute, and am feeling pretty good about it! I would never have believed I'd be running for this long, and feeling so good at my progress! To anyone wondering about doing this program, I would say give it a go, and despite any setbacks you may have, you'll see the benefits!
Thanks for the link on parkrun ewenm too - I looked on there last week, but it appears that I live in a parkrun black-spot - but will keep my eyes peeled for a nearby run popping up...
I managed to do my first 20 minute run tonight! I did have to walk briefly for about 30 seconds at about the 15 minute mark, but other than that managed to keep going.
I managed to do 2.33 miles in 31.01 at an average of 13.17/minute, and am feeling pretty good about it! I would never have believed I'd be running for this long, and feeling so good at my progress! To anyone wondering about doing this program, I would say give it a go, and despite any setbacks you may have, you'll see the benefits!
Thanks for the link on parkrun ewenm too - I looked on there last week, but it appears that I live in a parkrun black-spot - but will keep my eyes peeled for a nearby run popping up...
Another quick progress update - I had a weigh in this morning and have now dropped just a fraction under the 17St mark, so I'm carrying on making progress - that's another 2.5Lbs or so gone this week!
Hopefully it will brighten up a bit for tonight's run - don't fancy getting too wet!
Hopefully it will brighten up a bit for tonight's run - don't fancy getting too wet!
So, it did brighten up, and I did run 1 of week 6. Again there are 3 different runs this week and tonight was 5 mins run, 3 mins walk, 8 mins run, 3 mins walk, 5 mins run, with the usual 5 mins each end to warm up/cool down.
I pushed a bit today, and it felt good to me - I was holding my pace well , and the bit that slowed me overall was that I seem to have been walking quite slowly! Overall though I did 2.80miles in 36.07 at 12.54/mile.
Very happy with that, so bring on Friday!
I pushed a bit today, and it felt good to me - I was holding my pace well , and the bit that slowed me overall was that I seem to have been walking quite slowly! Overall though I did 2.80miles in 36.07 at 12.54/mile.
Very happy with that, so bring on Friday!
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