Couch to 5k - any good?
Discussion
I'm back on it again , starting week 5 on Monday planning to complete the plan and then move onto park runs in time for the better weather . I'm only using it for fitness training as I've completed the plan twice last year , I enjoy the interval training and its hugely beneficial for building fitness.
Week 6 run 1 for me today.
2.59 miles / 4.17km
23:42 moving time
9:09 /mile / 5:41 /km average pace
Needed some effort but then I was out for 2.5hrs and 14 miles on the MTB yesterday.
My running shoes are definitely helping, I'm not getting any shin soreness at all now, ankles and calves are a lot less sore too.
2.59 miles / 4.17km
23:42 moving time
9:09 /mile / 5:41 /km average pace
Needed some effort but then I was out for 2.5hrs and 14 miles on the MTB yesterday.
My running shoes are definitely helping, I'm not getting any shin soreness at all now, ankles and calves are a lot less sore too.
How have I not see this thread before?!?
I’m hurtling towards 50 and somewhere approaching 16 stone (I am 6’2” though!) - after years and years of refusing to run, even for a train, I signed up for this and have just done Week 5 Run 2 and am loving it!
Moving time (incl. 5 minutes for each of warm up/down) 33:21
Distance 5.27km
Average Pace 6:20/km
Not particularly fast but hopefully my figures will pick up on the next run as it is just the warm up/down as walks and a little(!) 20 min run in between
I’m hurtling towards 50 and somewhere approaching 16 stone (I am 6’2” though!) - after years and years of refusing to run, even for a train, I signed up for this and have just done Week 5 Run 2 and am loving it!
Moving time (incl. 5 minutes for each of warm up/down) 33:21
Distance 5.27km
Average Pace 6:20/km
Not particularly fast but hopefully my figures will pick up on the next run as it is just the warm up/down as walks and a little(!) 20 min run in between
Well done Pincher, keep it up!
I finished C25K just before Christmas and then started Parkrun in the New Year - what a cliche! :-p
I didn't worry about times at all during C25K but I am now getting faster. Ran 27:48 on Saturday morning which I was really chuffed with having run 33:04 the first week.
TL:DR - don't worry about times at this point, just finish the programme. Once you know you can run 5k head for Parkrun - it's great for improving your times.
I finished C25K just before Christmas and then started Parkrun in the New Year - what a cliche! :-p
I didn't worry about times at all during C25K but I am now getting faster. Ran 27:48 on Saturday morning which I was really chuffed with having run 33:04 the first week.
TL:DR - don't worry about times at this point, just finish the programme. Once you know you can run 5k head for Parkrun - it's great for improving your times.
A question please.
I an fed up with being unfit... I have never ever been to gym in my life. I weigh about 80kg so am overweight but not obese. Other than walking 2 or so miles a day I sit ay my desk for many hours... Looking to start c25k in hope if being more fit by summer (no crazy goals to run marathon or having a six pack)
1. I know C25k is gradual but is it worth going even more slower. Don't know if to start with 15 minutes each time if to repeat each week twice...
2.any advise for reciducinf impact on knee. I am just a bit worried that living in city I will end up running on roads and as my knees have never been out to this much strain, I may end up injured... Just want to avoid any setbacks..
3. Any other tips welcome..
Thanks.
I an fed up with being unfit... I have never ever been to gym in my life. I weigh about 80kg so am overweight but not obese. Other than walking 2 or so miles a day I sit ay my desk for many hours... Looking to start c25k in hope if being more fit by summer (no crazy goals to run marathon or having a six pack)
1. I know C25k is gradual but is it worth going even more slower. Don't know if to start with 15 minutes each time if to repeat each week twice...
2.any advise for reciducinf impact on knee. I am just a bit worried that living in city I will end up running on roads and as my knees have never been out to this much strain, I may end up injured... Just want to avoid any setbacks..
3. Any other tips welcome..
Thanks.
Hope all is well!
My knee pain ended up lasting longer than I thought and I had 2 weeks off in the end! Pain was in both knees.
Went back to the running shop the other day and did a gait analysis again but this time a proper one on the treadmill. Turns out I overpronate only on my left foot, my right one is fine. Weird. Anyway they swapped my shoes for some neutral ones to see how I go and if I no longer get knee pain.
So after 2 weeks of zero running I went out after work last night. Decided to do it gradually instead of jumping back into 5k runs so I only did 3k, went alright, don’t think I’ve lost any built up stamina or what not. Kept it short to reintroduce my knees to try and get zero pain.
Moving time was 16:30
Distance was 3.01km
Average pace was 5:28/km
Fastest split was 5:22/km
Most importantly no knee pain, so hopefully it stays that way!
To slowly reintroduce myself and my crappy knees I’ll just increase each run by 0.5km, so it won’t be long before I’ll be back at 5k soon with running every other day.
Hope everyone else is doing okay, if anyone is scared of taking a short break in fear of losing stamina, don’t be, it’s probably quite good to give your legs a break every now and again. I did the whole program every other day, looking back I should’ve had some 2 day rest periods!
My knee pain ended up lasting longer than I thought and I had 2 weeks off in the end! Pain was in both knees.
Went back to the running shop the other day and did a gait analysis again but this time a proper one on the treadmill. Turns out I overpronate only on my left foot, my right one is fine. Weird. Anyway they swapped my shoes for some neutral ones to see how I go and if I no longer get knee pain.
So after 2 weeks of zero running I went out after work last night. Decided to do it gradually instead of jumping back into 5k runs so I only did 3k, went alright, don’t think I’ve lost any built up stamina or what not. Kept it short to reintroduce my knees to try and get zero pain.
Moving time was 16:30
Distance was 3.01km
Average pace was 5:28/km
Fastest split was 5:22/km
Most importantly no knee pain, so hopefully it stays that way!
To slowly reintroduce myself and my crappy knees I’ll just increase each run by 0.5km, so it won’t be long before I’ll be back at 5k soon with running every other day.
Hope everyone else is doing okay, if anyone is scared of taking a short break in fear of losing stamina, don’t be, it’s probably quite good to give your legs a break every now and again. I did the whole program every other day, looking back I should’ve had some 2 day rest periods!
@xyz
The program is slow enough in all honestly, pensioners regular complete it no problem, and I know of people 20 stone plus who have done it. Not sure of your age but it’s fairly steady.
I wouldn’t worry about knees at your weight to be honest. I think 16 stone and upwards it could be but even then people run just fine. I’m 16 and had some knee pain but if I took it steady I could’ve been fine, but then again it could’ve been my trainers, who knows.
At 12.5 stone I wouldn’t worry in the slightest.
The program is slow enough in all honestly, pensioners regular complete it no problem, and I know of people 20 stone plus who have done it. Not sure of your age but it’s fairly steady.
I wouldn’t worry about knees at your weight to be honest. I think 16 stone and upwards it could be but even then people run just fine. I’m 16 and had some knee pain but if I took it steady I could’ve been fine, but then again it could’ve been my trainers, who knows.
At 12.5 stone I wouldn’t worry in the slightest.
Stats - 6ft 3, 14 stone. Always been active but never pushed myself and always had terrible cardio.
Decided to take up running on Xmas day and started the couch to 5k programme. I got a bit bored with it quite quickly and instead of following it I just decided to run further on each run or run for longer. No particular structure to it apart from bettering to previous whether that was by a few seconds/minutes or an extra hundred metres. There's some fantastic running routes where I live along the coast which is always scattered with runners which in a way gives me that bit more motivation even though I'm running on my own.
Anyway this evening I completed my first 5k. 27.46minutes @ 5.33/km.
I never thought I would enjoy running but it's becoming quite addictive and even found myself fist bumping the air at the side of a main road when the 5km mark was reached!
xyz123 said:
A question please.
I an fed up with being unfit... I have never ever been to gym in my life. I weigh about 80kg so am overweight but not obese. Other than walking 2 or so miles a day I sit ay my desk for many hours... Looking to start c25k in hope if being more fit by summer (no crazy goals to run marathon or having a six pack)
1. I know C25k is gradual but is it worth going even more slower. Don't know if to start with 15 minutes each time if to repeat each week twice...
2.any advise for reciducinf impact on knee. I am just a bit worried that living in city I will end up running on roads and as my knees have never been out to this much strain, I may end up injured... Just want to avoid any setbacks..
3. Any other tips welcome..
Thanks.
As above, don't worry about your knees - C25K gets you running very slowly, not only to build up your stamina, but also to build up your knee/ankle muscles.I an fed up with being unfit... I have never ever been to gym in my life. I weigh about 80kg so am overweight but not obese. Other than walking 2 or so miles a day I sit ay my desk for many hours... Looking to start c25k in hope if being more fit by summer (no crazy goals to run marathon or having a six pack)
1. I know C25k is gradual but is it worth going even more slower. Don't know if to start with 15 minutes each time if to repeat each week twice...
2.any advise for reciducinf impact on knee. I am just a bit worried that living in city I will end up running on roads and as my knees have never been out to this much strain, I may end up injured... Just want to avoid any setbacks..
3. Any other tips welcome..
Thanks.
80kg is nothing to worry about. C25K was designed exactly for non-active people to get up and be running for 5k in less than 3 months.
Plenty of people do end up injured so many that the couch to 5k effect is discussed by the medical profession.
My advice is listen to you body , there is no shame in repeating weeks or staying at the same level for a few weeks if you need to . Progress at your own rate and dont get too obsessed to follow the plan week on week at the detriment to your health.
It should be fun first and foremost .
My advice is listen to you body , there is no shame in repeating weeks or staying at the same level for a few weeks if you need to . Progress at your own rate and dont get too obsessed to follow the plan week on week at the detriment to your health.
It should be fun first and foremost .
Noodle1982 said:
Anyway this evening I completed my first 5k. 27.46minutes @ 5.33/km.
I never thought I would enjoy running but it's becoming quite addictive and even found myself fist bumping the air at the side of a main road when the 5km mark was reached!
Fantastic stuff!I never thought I would enjoy running but it's becoming quite addictive and even found myself fist bumping the air at the side of a main road when the 5km mark was reached!
I did the whole C25K and am now running 5k 3 times a week, including Parkrun. My best run so far is 27:44 so you're well ahead as I guess you're effectively 9 weeks behind me.
Then again, with me at 5'6", I reckon you've got a longer stride advantage. ;-)
Agreed on the addictiveness, though it's odd as I look forward to it, bu then don't really enjoy myself during the run! I'm addicted to the results I'm seeing body-wise though and doing better each Parkrun.
Week 6 run 3 today, the first solid 25 minute run with no breaks.
I changed my route so it was almost completely flat, basically starting close to where my normal run mid point is. I went out with a target in my head too...
3:05 miles / 4:92 km
24:58 moving time / 25:00 elapsed time
8:10 /mile / 5:04 /km average pace
Sooooo close!
Really felt that though, and it's not a practical run to do in my 40 minute after work session as it means a 15 minute walk either side which turns a 30-35 minute run into over an hour. Back to my normal hilly run next week, I'll concentrate on doing the 25 minutes with stamina to spare.
I changed my route so it was almost completely flat, basically starting close to where my normal run mid point is. I went out with a target in my head too...
3:05 miles / 4:92 km
24:58 moving time / 25:00 elapsed time
8:10 /mile / 5:04 /km average pace
Sooooo close!
Really felt that though, and it's not a practical run to do in my 40 minute after work session as it means a 15 minute walk either side which turns a 30-35 minute run into over an hour. Back to my normal hilly run next week, I'll concentrate on doing the 25 minutes with stamina to spare.
pincher said:
Agree re not worrying about times - I’m just concentrating on being able to run for a reasonable time without stopping. Big test is on Wednesday - I shall report back on progress (or lack of it!)
Forgot to update this. Well, I did it! Not particularly quickly but I’m still quite proud that I ran for 20 minutes continuously for probably the first time in my life. Couple of long slopes (hasten to call them inclines lol) - will probably repeat the run on the flat seafront tonight to compare and contrast. Times include the two 5 minute walks to warm up and down.
I’m back! It’s been great to see progress of others since I was posting last time around, for a while it felt more like my own diary 
After completing the programme in Sept last year to get fitness up ready for a hospital stay, I had a subtotal colectomy and have spent a few months recovering and adjusting to life with a stoma.
It’s very common to cause a parastomal hernia, so extra care has to be taken when exercising.
With Christmas and some work commitments out of the way, I restarted the programme from scratch on Wednesday.
Results? My stoma seems settled, my legs aren’t as big as they were, and I’ve put on weight. Despite that I finished within seconds of my original first run and had plenty left in the bag. I could easily jump a few weeks, but know I need to carry on taking it easy. I’ll possibly do two runs of each week before moving up, but will see how things go. W1R2 in a minute, catch up soon!
After completing the programme in Sept last year to get fitness up ready for a hospital stay, I had a subtotal colectomy and have spent a few months recovering and adjusting to life with a stoma.
It’s very common to cause a parastomal hernia, so extra care has to be taken when exercising.
With Christmas and some work commitments out of the way, I restarted the programme from scratch on Wednesday.
Results? My stoma seems settled, my legs aren’t as big as they were, and I’ve put on weight. Despite that I finished within seconds of my original first run and had plenty left in the bag. I could easily jump a few weeks, but know I need to carry on taking it easy. I’ll possibly do two runs of each week before moving up, but will see how things go. W1R2 in a minute, catch up soon!
Did my first parkrun today, was loads of fun, everyone was proper friendly I had my dog with me which always helps 
Although she did a massive poo at the start line which didn't help my time
There's no way I would've even thought about doing a public 5k before c25k, so all those doing it keep going
Although she did a massive poo at the start line which didn't help my time
There's no way I would've even thought about doing a public 5k before c25k, so all those doing it keep going
Blakeatron said:
First 20min run today - was so much easier keeping going rather than stopping an walking.
Considering skipping week 6 and just doing week 5 run 3, 3 more times?
I often repeat weeks but still progress through the plan as its set, I never skip forwards, for example I'm getting over norovirus at the moment so will repeat the runs i did last week before moving on. Considering skipping week 6 and just doing week 5 run 3, 3 more times?
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