Couch to 5k - any good?
Discussion
Since starting back again after my 2 weeks off running I've had no knee pain thankfully (touch wood!!), shoes seem to be fine too 
Since finishing the program I've stuck at 5k runs, not quite sure how long I'll leave it until I progress onto maybe 10k distances, for me it's time at the minute as I run after a 12 hour night shift usually at about 4:30am! 10k runs will make it so I wont be getting to bed until at least 6am which I don't fancy!
Anyway, just got in from a run, quite windy tonight and only 4 degrees, wore shorts too so the ol' legs felt it!
Distance was 5:01km
Time was 27:23 (new PB)
Average pace was 5:28/km
Fastest split was 4:33/km (also PB)
Glad I'm finally progressing a bit, my last 5k PB was set in week 8 run 1 of the c25k program so it's nice to knock almost a minute off it! Hopefully I can keep chipping away at it!
Since finishing the program I've stuck at 5k runs, not quite sure how long I'll leave it until I progress onto maybe 10k distances, for me it's time at the minute as I run after a 12 hour night shift usually at about 4:30am! 10k runs will make it so I wont be getting to bed until at least 6am which I don't fancy!
Anyway, just got in from a run, quite windy tonight and only 4 degrees, wore shorts too so the ol' legs felt it!
Distance was 5:01km
Time was 27:23 (new PB)
Average pace was 5:28/km
Fastest split was 4:33/km (also PB)
Glad I'm finally progressing a bit, my last 5k PB was set in week 8 run 1 of the c25k program so it's nice to knock almost a minute off it! Hopefully I can keep chipping away at it!
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 think the interval training aspect of the program is supposed to be quite important so personally I'd stick with the plan. Considering skipping week 6 and just doing week 5 run 3, 3 more times?
I'm up to week 4 / day 2 myself and finding the feeling of progress being made quite satisfying.
Back looking for more inspiration 😕
Having reached the 5k goal before Christmas and even making it to 10k over the festive period, I’m really struggling for motivation now.
I have carried on through Jan - clocking up about 70k running about 6k every few days, but in the last few - I find myself stopping to walk when it gets tough - I just can’t find the mental strength or reason to push on.
I’m sure there are ways like park runs or something to set new goals - but really keen to hear how others have got past this hump.
In really don’t want to go back to square one.
Having reached the 5k goal before Christmas and even making it to 10k over the festive period, I’m really struggling for motivation now.
I have carried on through Jan - clocking up about 70k running about 6k every few days, but in the last few - I find myself stopping to walk when it gets tough - I just can’t find the mental strength or reason to push on.
I’m sure there are ways like park runs or something to set new goals - but really keen to hear how others have got past this hump.
In really don’t want to go back to square one.
Week 7, run 1 completed at lunch today.
Went nice and steady, had plenty left in the tank and could have run for another 5 mins without too much issue.
2.87miles / 4.63km
25:03 moving time
8:42 /mile / 5:25 /km average pace
5:30 /km seems to be a good steady pace for me, that would mean a 27:30 5k.
Went nice and steady, had plenty left in the tank and could have run for another 5 mins without too much issue.
2.87miles / 4.63km
25:03 moving time
8:42 /mile / 5:25 /km average pace
5:30 /km seems to be a good steady pace for me, that would mean a 27:30 5k.
Week 6 Run 2 for me tonight. Times include the 5 minute warm up, the 3 minute middle walk and the 5 minute warm down.
Distance 5.26km
Moving time 33:26
Ave Pace 6:21/km
Elev Gain 37m
Max Elev 74m
Still a slow plodder compared to most but I’m actually quite enjoying it now - sense of achievement is quite satisfying.
Think I might copy Tall Paul’s good idea and do the next run on the flat
Distance 5.26km
Moving time 33:26
Ave Pace 6:21/km
Elev Gain 37m
Max Elev 74m
Still a slow plodder compared to most but I’m actually quite enjoying it now - sense of achievement is quite satisfying.
Think I might copy Tall Paul’s good idea and do the next run on the flat
pincher said:
Week 6 Run 2 for me tonight. Times include the 5 minute warm up, the 3 minute middle walk and the 5 minute warm down.
Distance 5.26km
Moving time 33:26
Ave Pace 6:21/km
Elev Gain 37m
Max Elev 74m
Still a slow plodder compared to most but I’m actually quite enjoying it now - sense of achievement is quite satisfying.
Think I might copy Tall Paul’s good idea and do the next run on the flat
My normal runs are 52m elevation gain, makes a difference I tell you! Distance 5.26km
Moving time 33:26
Ave Pace 6:21/km
Elev Gain 37m
Max Elev 74m
Still a slow plodder compared to most but I’m actually quite enjoying it now - sense of achievement is quite satisfying.
Think I might copy Tall Paul’s good idea and do the next run on the flat
Today was flat too, its just so much easier on the flat to get into a rhythm, start nodding to the music/thinking about something else and forget that you're actually running...
I just finished week 7 today. A few days behind schedule and with a five day break since the last run.
Speed 6.30/km so still pretty slow but I finished strong and was pleased and didn't seem to suffer from the mini-break in training.
I haven't really lost any weight. Still 16 stone 8 (6'1"). I suppose I was nudging 17 at the beginning but still snacking a lot during the day.
Six runs to go in C25K. I just want to hit that 5km by the end and start weekly park runs and do 15km per week. Once I am regularly under 30mins I will try to extend to 6 or 7 km around April
Speed 6.30/km so still pretty slow but I finished strong and was pleased and didn't seem to suffer from the mini-break in training.
I haven't really lost any weight. Still 16 stone 8 (6'1"). I suppose I was nudging 17 at the beginning but still snacking a lot during the day.
Six runs to go in C25K. I just want to hit that 5km by the end and start weekly park runs and do 15km per week. Once I am regularly under 30mins I will try to extend to 6 or 7 km around April
Week 6 Run 3 today - only measured the actual 25 minute run, as they 5 minute warm up/down skews the figures 
Moving time 25:01
Distance 4.63km
Avg Pace 5:24/km
I'm pretty pleased with that as I didn't do it on a flat and my calf was killing for the final 5 minutes, so I did a walk/run combo - I'm pretty sure i would have broken 5km if I have manged to run all the way.
Oh well, it's something to aim for, I guess
Moving time 25:01
Distance 4.63km
Avg Pace 5:24/km
I'm pretty pleased with that as I didn't do it on a flat and my calf was killing for the final 5 minutes, so I did a walk/run combo - I'm pretty sure i would have broken 5km if I have manged to run all the way.
Oh well, it's something to aim for, I guess
I’ve (re)completed the whole of week 1 and the first run of week two so far:
Results wk1:
First time around best average speed: 11:27pm
This time around best average speed: 10:33pm
Week 2 R1:
First time around: 11:25pm
This time around: 10:25pm
So things are going good! Clearly I could jump up a couple of weeks, but I’m going to do the whole thing start to finish again. The gradual build up can only do me good when the weeks get harder, and hopefully by week 9 I’ll have cracked the 30 min 5k, which I didn’t quite do last time around. W2R2 tomorrow, can’t wait!
Results wk1:
First time around best average speed: 11:27pm
This time around best average speed: 10:33pm
Week 2 R1:
First time around: 11:25pm
This time around: 10:25pm
So things are going good! Clearly I could jump up a couple of weeks, but I’m going to do the whole thing start to finish again. The gradual build up can only do me good when the weeks get harder, and hopefully by week 9 I’ll have cracked the 30 min 5k, which I didn’t quite do last time around. W2R2 tomorrow, can’t wait!
Week 7 Run 1 was on a treadmill;
Duration - 35:05 (incl. 5 min warmup and 5 min warmdown)
Distance - 5.78km
Pace - 6:04/km
Week 7 Run 2 was back out on the mean streets
Duration - 24:28 (just the run)
Distance - 4.58km
Pace - 5:20/km
Was blowing hard at the end but felt good a few mins later - should have pushed a little harder to get to 5km. Kicking myself
Duration - 35:05 (incl. 5 min warmup and 5 min warmdown)
Distance - 5.78km
Pace - 6:04/km
Week 7 Run 2 was back out on the mean streets
Duration - 24:28 (just the run)
Distance - 4.58km
Pace - 5:20/km
Was blowing hard at the end but felt good a few mins later - should have pushed a little harder to get to 5km. Kicking myself
Week 7 run 2 today, I've not run for a little while due to work shifts/colds/weather so today was the first run since the 5th Feb.
2.93 miles / 4.72km
25:06 moving time
8:33 /mile / 5:19 /km average pace
Felt fairly comfortable at that pace, helped by a tailwind at times though.
One more 25 minute run which I'll hopefully complete early next week, then it's onto 28 minutes which should see me banging out 3x 5k runs based on my current pace!
I think what'll happen is I'll suddenly find myself running at 5:00 pace without realising, and it being comfortable. Or at least I hope that's what will happen!
2.93 miles / 4.72km
25:06 moving time
8:33 /mile / 5:19 /km average pace
Felt fairly comfortable at that pace, helped by a tailwind at times though.
One more 25 minute run which I'll hopefully complete early next week, then it's onto 28 minutes which should see me banging out 3x 5k runs based on my current pace!
pincher said:
Week 7 Run 2 was back out on the mean streets
Duration - 24:28 (just the run)
Distance - 4.58km
Pace - 5:20/km
Was blowing hard at the end but felt good a few mins later - should have pushed a little harder to get to 5km. Kicking myself
We seem to be fairly well matched in terms of pace/run progress - don't underestimate going from a 25 min run at 5:20 pace to 25 minutes at 5:00 pace, I was really hurting on my run where I was aiming for the 25 min 5k, and yet can do 25 mins at 5:20-5:30 pace without much trouble.Duration - 24:28 (just the run)
Distance - 4.58km
Pace - 5:20/km
Was blowing hard at the end but felt good a few mins later - should have pushed a little harder to get to 5km. Kicking myself
I think what'll happen is I'll suddenly find myself running at 5:00 pace without realising, and it being comfortable. Or at least I hope that's what will happen!
Edited by Tall_Paul on Friday 14th February 18:49
Week 7 completed, just 2 weeks left now. Back to my normal slighly hilly route, which is getting slighly easier at the 'summit' on the home leg. This weeks runs have all been within 0.1km so nice and consistent, will keep the same pace for next weeks runs.
2.87 miles / 4.62km
25:09 moving time
8:45 /mile / 5:26 /km average pace
2.87 miles / 4.62km
25:09 moving time
8:45 /mile / 5:26 /km average pace
Seems to be just me running/posting at the moment, where's everybody gone?!
Week 8, run 1 - and a bit of a milestone, my first true 5k run!
3.17 miles / 5.11 km
27:57 moving time
8:48 /mile / 5:28 /km average pace
5k time was 27:23
Took it nice and steady, aimed for a 5:30 /km overall pace, really helps having a watch on with the pace displayed to keep me on track.
The end is near now, just 5 more runs left!
Week 8, run 1 - and a bit of a milestone, my first true 5k run!
3.17 miles / 5.11 km
27:57 moving time
8:48 /mile / 5:28 /km average pace
5k time was 27:23
Took it nice and steady, aimed for a 5:30 /km overall pace, really helps having a watch on with the pace displayed to keep me on track.
The end is near now, just 5 more runs left!
Week 8, run 2.
3.24 miles / 5.21km
28:02 moving time
8:39 /mile / 5:23 /km average pace
One more 28 min run, then its 3x 30 minutes.
At my current pace that should see me at 5.5km comfortably, which will set me up nicely for my post C25K plans which will include a longer run once a week, starting at 6k, along with a 5k run, and a shorter run with hill repeats.
3.24 miles / 5.21km
28:02 moving time
8:39 /mile / 5:23 /km average pace
One more 28 min run, then its 3x 30 minutes.
At my current pace that should see me at 5.5km comfortably, which will set me up nicely for my post C25K plans which will include a longer run once a week, starting at 6k, along with a 5k run, and a shorter run with hill repeats.
Week 9, run 1 today - previous runs had been with my fossil sport wear OS watch and phone/watch GPS, however this has broken, it no longer holds a GPS signal when connected to the phone, so I had to rely on the watch GPS only.... Hence the 'approximate' GPS track!
3.48 miles / 5.6km
29:59 moving time
8:37 /mile / 5:21 /km average pace
I've got a garmin forerunner 245 music on order so that will replace the fossil as my day to day and running watch.
With a minute to go, Michael Johnson said "keep going through the pain, you can do it" - you're not wrong Michael, this bloody hurts!! I need to start slowing it down a bit for these longer runs and going forward but it's hard to do that when the pace on your watch is jumping from 4 min km to 6 min km for the first 5 minutes... Looking forward to having a proper sports watch, not a smart watch with some sporting intentions.
3.48 miles / 5.6km
29:59 moving time
8:37 /mile / 5:21 /km average pace
I've got a garmin forerunner 245 music on order so that will replace the fossil as my day to day and running watch.
With a minute to go, Michael Johnson said "keep going through the pain, you can do it" - you're not wrong Michael, this bloody hurts!! I need to start slowing it down a bit for these longer runs and going forward but it's hard to do that when the pace on your watch is jumping from 4 min km to 6 min km for the first 5 minutes... Looking forward to having a proper sports watch, not a smart watch with some sporting intentions.
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