Couch to 5k - any good?
Discussion
- however I am pretty sure I at least made the 3 lots of five minutes. Any recommendations for a waterproof bag for a phone? I really admire everyone going through this program, I thought I would share my experience of starting running again back in June.
Although I did not follow C25K, I was in the same boat of going out and doing a run/walk, trying to run and feeling like my lungs would explode after a couple of minutes. In the end I took a step back, looked at some programs and built things up slowly.
Initially my 5k time was in the region of +30 minutes, with some consistent running and following a program this time is now down to 20:50, something I never thought would be possible. Additionally I have also knocked off a few half marathons, a 30km trail run and a full marathon during the Christmas break.
Keep it up everyone, there's no such thing as a wasted run and you should be proud of getting out no matter how fast / slow your run is.
Although I did not follow C25K, I was in the same boat of going out and doing a run/walk, trying to run and feeling like my lungs would explode after a couple of minutes. In the end I took a step back, looked at some programs and built things up slowly.
Initially my 5k time was in the region of +30 minutes, with some consistent running and following a program this time is now down to 20:50, something I never thought would be possible. Additionally I have also knocked off a few half marathons, a 30km trail run and a full marathon during the Christmas break.
Keep it up everyone, there's no such thing as a wasted run and you should be proud of getting out no matter how fast / slow your run is.
I've done week 1 - But my knees are utterly shagged. To the point when walking is difficult.
I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
Sycamore said:
I've done week 1 - But my knees are utterly shagged. To the point when walking is difficult.
I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
I'm not a Doctor so can't comment on the knees! I'm 47yo & 115kg and don't have any knee pain from running, but decent shoes are really important. Try and find a local running shopping shop if you can and have them look at your gait, then advise on the 'best' shoes for you. Might need to spend around £100 but they will make a difference.I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
I've had some Brooks shoes that must have done over 500 miles and still feel new.
Sycamore - your route won't have helped, and you get faster, quicker by trying to run up the hill anyway.
Noting I did W5R1 a few weeks back, did it again today as missed a bit due to cold. Bloody Laura turned herself off and I wondered why I was still running! Still, good to know I can. How are folk doing?
Noting I did W5R1 a few weeks back, did it again today as missed a bit due to cold. Bloody Laura turned herself off and I wondered why I was still running! Still, good to know I can. How are folk doing?
Sycamore said:
I've done week 1 - But my knees are utterly shagged. To the point when walking is difficult.
I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
I'd not run for 20 years due to plantar fasciitis deciding injury risk was too great and it wasn't for me. Moderately fit from bike riding. Couch to 5k was recommended to me by physio when I'd borked my ankle ligaments. I haven't run in a long time - So is it just a case of my knees are having to get used to it again?
I'm 80kg so I don't think they're being battered by weight, though runs 1 and 2 I had crap shoes, and the route I took was on concrete, down a large hill and then back up, which probably hasn't helped things. I'm 29 too so it's not age related. I'm just surprised by how much my knees have taken a hammering
Once my knees are capable of bending again without pain I'm going to start over, though I'll run on flat grass with proper shoes which I'm hoping will help.
His recommendation was do it on a sports field. This had the twin benefits of reducing speed and impact but also the uneven slippery surface challenging my ankle ligaments. I was over 50yo and 85kg at the time.
I bought a pair of Salomon trail shoes (nearest today equivalent XA pro 3D) on the basis that if the running didn't work out, I'd still have a pair of hiking shoes. After a shaky start I completed it. I think the most important thing is to commit to the 3 runs a week at the expense of other exercise goals. If you feel like you're not making progress then repeat a week.
I did the final run completing a little more than 5k in 30 min and within a year was under 80kg and doing 22 minute 5ks and a hilly 1.45 HM. In retrospect after successfully self training for running and triathlon, C25K is a very intelligently structured program.
Week 9 Run 1 for me today! I took 10 days off due to a cold and started back up again on Wednesday having felt desperate to get out again. I wasn’t up for today at all, but knew it’d be worth it once I’m home.
The last four runs have all been longer than the 28/30 mins expected, carrying on to 5k each time. I’m now in a decent rhythm and can focus on getting the times down. Once I’ve broken 30 minute 5ks again I’ll start going longer. I’m still a long way from the consistent 10k I could do a couple of years back, but also much further down the road than the NO exercise from last year
The last four runs have all been longer than the 28/30 mins expected, carrying on to 5k each time. I’m now in a decent rhythm and can focus on getting the times down. Once I’ve broken 30 minute 5ks again I’ll start going longer. I’m still a long way from the consistent 10k I could do a couple of years back, but also much further down the road than the NO exercise from last year
Last completed couch to 5k in Dec 22.
In the 16 months since i've put about 5kg on - which doesn't sound much but it's 5 or 6% of my bodyweight (77kg / 5ft 10) - which feels alot.
So keep telling myself I need to do something.
Youngest wanted to do junior park run last weekend so I went along with him and just about managed to keep up with him over the 2k!
Went out today to try and do 5k - there was quite a bit of walking involved but came in at 32.26.
My PB last time I could do 5k was 27.48
So my question to others... do I just go out and keep trying to do 5k - a mixture of running & walking & slowly doing more.
Or do I go back to 5k and try and follow the structure to re-improve?
In the 16 months since i've put about 5kg on - which doesn't sound much but it's 5 or 6% of my bodyweight (77kg / 5ft 10) - which feels alot.
So keep telling myself I need to do something.
Youngest wanted to do junior park run last weekend so I went along with him and just about managed to keep up with him over the 2k!
Went out today to try and do 5k - there was quite a bit of walking involved but came in at 32.26.
My PB last time I could do 5k was 27.48
So my question to others... do I just go out and keep trying to do 5k - a mixture of running & walking & slowly doing more.
Or do I go back to 5k and try and follow the structure to re-improve?
Firstly 32 minutes is pretty quick considering you were walking parts of it. It sounds like you may be running at too quick a pace when you are actually running.
Runs should feel extremely easy almost all the time. Run as slow as you can ... Then even slower than that.
To answer your question definitely don't do 5k each time. There should be some variance to your runs. Both pace, distance and type.
Couch to 5k works as it covers different distances and types.
You can do a longer run but with walking deliberately planned. For example, 1-2k of slowish running with a 5 minutes walk break and then repeat a few times.
Some people recommend track sessions too. Or hills for one day of the week. To not overcomplicate it this is just to mix up your running and add some faster work in there. So 80% of your runs should feel very easy. The other one in the week should be a bit harder. So 6x400m fast. Or 10 runs hard up a hill. Doesn't matter too much as long as your heart rate goes up for 30 seconds or whatever And then comes down again.
There's a million YouTubers who are brilliant. Check out Ben Parkes though. Just search for "Ben Parkes beginner" or similar and you'll find lots of his videos which are easy and good.
Runs should feel extremely easy almost all the time. Run as slow as you can ... Then even slower than that.
To answer your question definitely don't do 5k each time. There should be some variance to your runs. Both pace, distance and type.
Couch to 5k works as it covers different distances and types.
You can do a longer run but with walking deliberately planned. For example, 1-2k of slowish running with a 5 minutes walk break and then repeat a few times.
Some people recommend track sessions too. Or hills for one day of the week. To not overcomplicate it this is just to mix up your running and add some faster work in there. So 80% of your runs should feel very easy. The other one in the week should be a bit harder. So 6x400m fast. Or 10 runs hard up a hill. Doesn't matter too much as long as your heart rate goes up for 30 seconds or whatever And then comes down again.
There's a million YouTubers who are brilliant. Check out Ben Parkes though. Just search for "Ben Parkes beginner" or similar and you'll find lots of his videos which are easy and good.
Dan_1981 said:
Last completed couch to 5k in Dec 22.
In the 16 months since i've put about 5kg on - which doesn't sound much but it's 5 or 6% of my bodyweight (77kg / 5ft 10) - which feels alot.
So keep telling myself I need to do something.
Youngest wanted to do junior park run last weekend so I went along with him and just about managed to keep up with him over the 2k!
Went out today to try and do 5k - there was quite a bit of walking involved but came in at 32.26.
My PB last time I could do 5k was 27.48
So my question to others... do I just go out and keep trying to do 5k - a mixture of running & walking & slowly doing more.
Or do I go back to 5k and try and follow the structure to re-improve?
You’re in a better position than I restarted at, my PB after completing in 2020 was 27.41, I started again in 2022 but never completed it. In the 16 months since i've put about 5kg on - which doesn't sound much but it's 5 or 6% of my bodyweight (77kg / 5ft 10) - which feels alot.
So keep telling myself I need to do something.
Youngest wanted to do junior park run last weekend so I went along with him and just about managed to keep up with him over the 2k!
Went out today to try and do 5k - there was quite a bit of walking involved but came in at 32.26.
My PB last time I could do 5k was 27.48
So my question to others... do I just go out and keep trying to do 5k - a mixture of running & walking & slowly doing more.
Or do I go back to 5k and try and follow the structure to re-improve?
In January I went again from scratch (finding even week 1 very hard!) and have done 12 5k’s since. The slowest at 34.02, the quickest at 31.37. So you’re right around where I am without having to redo the whole programme.
What has really helped me however is the 5 minute check ins. Being able to tell every 5 minutes where I am compared to that lamppost, that bus stop, that tree along my route lets me know how well paced I am.
I would try restarting from week 5, for a mix of shorter runs with walks and leading up to a decent 20 mins - if you’ve got more in the tank then run longer. Do that for a couple of weeks and then keep repeating week 9 for consistency.
There’s now a set of three ‘post c25k’ runs with longer runs and intervals which are worth a go too. Once you’ve redone w9r3 they’ll unlock. Good luck!
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