Couch to 5k - any good?
Discussion
Good morning all,
First time poster on this thread although the sharp-eyed among you may know me from the PH Weight Loss thread.
In a nutshell, July 1st last year saw me set off on a challenge to lose eight stone in a year. I was 22 stone 10 lbs and wanted to make it down to 14 stone 10 lbs by July 1st this year. I don't like swimming, haven't got a bike, don't want the expense of gyms and can't afford a PT so I hit upon the idea of walking.
I have the Bristol-Bath cycle path just 50 yards from my front door so for the last eight months, I've been plodding up & down that in both directions. My target was to do 5k steps per day and so far, I've only failed to manage it once and that was when I fell asleep one night on 4,726 steps (
) but overall, I'm averaging 9k steps per day.
It's helped me shed 4 stone 5 lbs so far but in the last couple of weeks, I've hit a plateau. Therefore, after much thought, I've deciced that for the last four months or so of the challenge, I'm going to do Couch to 5k and six Park runs at the end of it. I'm also going to up my steps so that when the year has finished, I'll have averaged 10k a day. (This means averaging around 12k from now till June 30th - does this make sense? ).
So Day 1 will be on Sunday, really looking forward to it. Think the only thing I'll be doing differently is not having the rest days as I'll be walking longer distances on those days.
First time poster on this thread although the sharp-eyed among you may know me from the PH Weight Loss thread.
In a nutshell, July 1st last year saw me set off on a challenge to lose eight stone in a year. I was 22 stone 10 lbs and wanted to make it down to 14 stone 10 lbs by July 1st this year. I don't like swimming, haven't got a bike, don't want the expense of gyms and can't afford a PT so I hit upon the idea of walking.
I have the Bristol-Bath cycle path just 50 yards from my front door so for the last eight months, I've been plodding up & down that in both directions. My target was to do 5k steps per day and so far, I've only failed to manage it once and that was when I fell asleep one night on 4,726 steps (
) but overall, I'm averaging 9k steps per day.It's helped me shed 4 stone 5 lbs so far but in the last couple of weeks, I've hit a plateau. Therefore, after much thought, I've deciced that for the last four months or so of the challenge, I'm going to do Couch to 5k and six Park runs at the end of it. I'm also going to up my steps so that when the year has finished, I'll have averaged 10k a day. (This means averaging around 12k from now till June 30th - does this make sense? ).
So Day 1 will be on Sunday, really looking forward to it. Think the only thing I'll be doing differently is not having the rest days as I'll be walking longer distances on those days.
Good work - couch to 5k really does start you off very slowly, and you can always re do weeks if you're struggling. It doesn't matter how slow you run, and you'll be surprised at just how long you can run for a few weeks into the plan.
Although I had some pre-existing fitness, I'd never really run before and at the start it was hard work just running for 5 minutes at a time. Now, 9 or 10 weeks later, well - see below!
My update:
Penultimate run of C25K done for me today, although I'm doing my own thing really now. I have the app running to log the run but that's it.
7.03km / 4.37 miles
43:36 moving time
6.12 /km / 9:58 /mile average pace
Oh and my slowest 5k time of 30+ minutes
I'm going to be doing a longer, slower run once a week so started today, went out with a physical hard turn around point I wanted to get to, part way there was feeling good so carried on! I was feeling pretty good at the end, too - I could have gone to 8 or 9, maybe even 10K. The hip flexors were aching a bit at the end though. Average cadence was 160, but upping the pace a little I was able to get closer to 170 (this garmin forerunner is brilliant!).
Although I had some pre-existing fitness, I'd never really run before and at the start it was hard work just running for 5 minutes at a time. Now, 9 or 10 weeks later, well - see below!
My update:
Penultimate run of C25K done for me today, although I'm doing my own thing really now. I have the app running to log the run but that's it.
7.03km / 4.37 miles
43:36 moving time
6.12 /km / 9:58 /mile average pace
Oh and my slowest 5k time of 30+ minutes
I'm going to be doing a longer, slower run once a week so started today, went out with a physical hard turn around point I wanted to get to, part way there was feeling good so carried on! I was feeling pretty good at the end, too - I could have gone to 8 or 9, maybe even 10K. The hip flexors were aching a bit at the end though. Average cadence was 160, but upping the pace a little I was able to get closer to 170 (this garmin forerunner is brilliant!).
Edited by Tall_Paul on Friday 6th March 13:42
I feel bad. I stopped C25k about four weeks ago after completing week 7.
In my defence I was moving into a partly refurbished house and have been pretty busy for all of February. Quite a lot of manual labour has helped my weight stay steady but I must have lost quite a bit of conditioning so I will start at Week 7 again this weekend...
In my defence I was moving into a partly refurbished house and have been pretty busy for all of February. Quite a lot of manual labour has helped my weight stay steady but I must have lost quite a bit of conditioning so I will start at Week 7 again this weekend...
You aren't based very far from me, the c25k crews always get a good welcome at Pomphrey Hill parkrun if thats the one you choose. Keep it up 
Also I know you didn't want to look at gyms, but SBL school is £21.00 a month or a fiver a go even if you only use it once a week
Also I know you didn't want to look at gyms, but SBL school is £21.00 a month or a fiver a go even if you only use it once a week
Edited by mfmman on Friday 6th March 21:18
mfmman said:
You aren't based very far from me, the c25k crews always get a good welcome at Pomphrey Hill parkrun if thats the one you choose. Keep it up
Also I know you didn't want to look at gyms, but SBL school is £21.00 a month or a fiver a go even if you only use it once a week
Thanks a lot, much appreciated... Also I know you didn't want to look at gyms, but SBL school is £21.00 a month or a fiver a go even if you only use it once a week
Edited by mfmman on Friday 6th March 21:18
I've settled on the Chipping Sodbury one for starters, it's quite a flat course and three circuits which I can cope with. Once I get into it, I will definitely do Pomphrey Hill as a few of my friends go there to run.
The gym side of things, I'd probably be better off going to Bradley Stoke Active which is on my way home from work in the morning. I can get a concessions membership for £23 a month there and it includes gym & swimming which I don't particularly like but would do a dozen lengths a day to speed things along.
Can't deny it though, SBL would be dead handy as I live about 50 yards from it at the most.
Just stumbled on this thread, I normally cycle but the thought of spending another winter on the turbo has led me to try something different. Plus, my wife and daughter have also decided to give C25k ago, so I have some competition.
Just completed week 4 and surprised how much I am getting in to it.
Never ever been a runner, made a point of starting in the dark, looking forward to the next run.
Just completed week 4 and surprised how much I am getting in to it.
Never ever been a runner, made a point of starting in the dark, looking forward to the next run.
lllnorrislll said:
Just stumbled on this thread, I normally cycle but the thought of spending another winter on the turbo has led me to try something different. Plus, my wife and daughter have also decided to give C25k ago, so I have some competition.
Just completed week 4 and surprised how much I am getting in to it.
Never ever been a runner, made a point of starting in the dark, looking forward to the next run.
That was me in DecemberJust completed week 4 and surprised how much I am getting in to it.
Never ever been a runner, made a point of starting in the dark, looking forward to the next run.
Tall_Paul said:
Started this a week ago, have just completed week 2, run 1.
I do a lot of mtb and cycling so already have a decent level of fitness, but fancied doing this to keep my fitness levels up over winter where its sometimes hard to get even 1 ride a week in.
This run definitely saw me working a bit more than week one, but still fairly comfortable. The main thing for me will be building up the strength in my ankles/calves etc as it's very different to cycling.
There's a park run literally 1.5 miles away so I'm aiming for that one I've completed the C25K.
Also normally cycle (mtb and some gravel riding) but sick of not being able to get out and seeing my fitness deteriorate. I do a lot of mtb and cycling so already have a decent level of fitness, but fancied doing this to keep my fitness levels up over winter where its sometimes hard to get even 1 ride a week in.
This run definitely saw me working a bit more than week one, but still fairly comfortable. The main thing for me will be building up the strength in my ankles/calves etc as it's very different to cycling.
There's a park run literally 1.5 miles away so I'm aiming for that one I've completed the C25K.
As you, like me, will have a level of pre-existing fitness, you'll probably find the first few weeks easy, don't be tempted to shortcut as you'll need to build up your leg and ankle muscles.
I found it started to get hard at week 4, run 1 which I think is the week you start running more than walking (16 mins of running in total).
At week 9 and about to do the final run tomorrow, I can now run a 27-28 minute 5k without much issue, did a slow 7k yesterday and I'll admit I ached a bit afterwards but it was fairly comfortable.
Good luck and keep us updated on the progress!
Aaaaaand I'm done. 
Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
Tall_Paul said:
Aaaaaand I'm done.
Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
Well done mate!!
I’m still about and checking on the thread every now and then to see people’s progress, it feel like aaaaaages since I finished c25k for some reason!
Quick update on my own stuff, had bad knees, had a few weeks off, let them heal, came back with a 3k followed by a 5k and took it slow. Still doing 3 5k runs a week but after my third I make sure I have 2-3 days off for proper recovery.
Last week I did a 7.5k for the first time and it went okay, then I did a 5k a couple of days later. So this week for my three runs I did a 5k then a 10k and last night a 5k, now I’ll have 3 days off for recovery as I feel it in my left ankle a bit. I’m warming and stretching properly but I’m still over 15 stone so I’m landing heavy as you can imagine.
I have a garmin watch now, run in pure silence with no music or even phone with me. Still running at 4am after work though
My 5k times are similar to how they were, still about 27-28 mins, don’t want to push too hard or fast because I’m scared of me knees hurting again so I’m gonna speed up slowly. I’ve only done the one 10k run so far and that was 58 minutes which I’m glad about as I aimed for less than an hour. A post c25k thread would be quite handy for us to keep each other updated.
Keep it up mate!
Edited by CrackTaxi on Monday 9th March 03:47
Tall_Paul said:
Aaaaaand I'm done.
Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
Paul, which app did you use for C25K?Week 9, run 3 - the final run.
5.64km / 3.5 miles
31:11 minutes
5:32 /km / 8:54 /mile average pace
5k time was a comfortable 27:33
And I'm outta here...
No, I'll stick around and keep you updated with any big updates (throwing up on my first hill repeats workout, running a sub 25 minute 5k, running my first 10k and so on), I find it good to know how people are getting on once they've completed C25K (paging cracktaxi!).
Really happy I've done this and surprised at just how comfortable I am running 5k now, I even managed to get my cadence up to 165 average on this run, it was over 165 for a good 2/3rds too.
GloverMart said:
Paul, which app did you use for C25K?
I'm on android, I used the official one from Public Health England - it's the one with the voices you can choose, my choice being Michael Johnson.This one https://play.google.com/store/apps/details?id=com....
CrackTaxi said:
Well done mate!!
I’m still about and checking on the thread every now and then to see people’s progress, it feel like aaaaaages since I finished c25k for some reason!
Quick update on my own stuff, had bad knees, had a few weeks off, let them heal, came back with a 3k followed by a 5k and took it slow. Still doing 3 5k runs a week but after my third I make sure I have 2-3 days off for proper recovery.
Last week I did a 7.5k for the first time and it went okay, then I did a 5k a couple of days later. So this week for my three runs I did a 5k then a 10k and last night a 5k, now I’ll have 3 days off for recovery as I feel it in my left ankle a bit. I’m warming and stretching properly but I’m still over 15 stone so I’m landing heavy as you can imagine.
I have a garmin watch now, run in pure silence with no music or even phone with me. Still running at 4am after work though
My 5k times are similar to how they were, still about 27-28 mins, don’t want to push too hard or fast because I’m scared of me knees hurting again so I’m gonna speed up slowly. I’ve only done the one 10k run so far and that was 58 minutes which I’m glad about as I aimed for less than an hour. A post c25k thread would be quite handy for us to keep each other updated.
Keep it up make!
Good to hear you've kept going, well done on the 10k too!!! Bet you'd never have thought you'd be running that a few months back! my 7k time was 43 mins moving time with some enforced stops so probably would have been an hour for 10k - my hips were really feeling it that evening though.I’m still about and checking on the thread every now and then to see people’s progress, it feel like aaaaaages since I finished c25k for some reason!
Quick update on my own stuff, had bad knees, had a few weeks off, let them heal, came back with a 3k followed by a 5k and took it slow. Still doing 3 5k runs a week but after my third I make sure I have 2-3 days off for proper recovery.
Last week I did a 7.5k for the first time and it went okay, then I did a 5k a couple of days later. So this week for my three runs I did a 5k then a 10k and last night a 5k, now I’ll have 3 days off for recovery as I feel it in my left ankle a bit. I’m warming and stretching properly but I’m still over 15 stone so I’m landing heavy as you can imagine.
I have a garmin watch now, run in pure silence with no music or even phone with me. Still running at 4am after work though
My 5k times are similar to how they were, still about 27-28 mins, don’t want to push too hard or fast because I’m scared of me knees hurting again so I’m gonna speed up slowly. I’ve only done the one 10k run so far and that was 58 minutes which I’m glad about as I aimed for less than an hour. A post c25k thread would be quite handy for us to keep each other updated.
Keep it up make!
I've got myself a garmin watch too, I made sure I got a music version so I can download podcasts/music to it for the longer runs, I also won't need to take my phone with me.
Have you thought about doing a shorter interval run as one of your 3 a week? Should help with the speed a little.
GloverMart said:
Thanks a lot, top man!!
No worries - just make sure it's set to be able to run in the background, some phones (huawei for example) will kill any background tasks and the timer will stop. Headphones in, start music, start C25K run, and by the time the intro is done you'll be in to the warm up walk. The bell at halfway is good if you're doing an out and back (which I'd reccomend) as you know when to turn around!
Tall_Paul said:
Good to hear you've kept going, well done on the 10k too!!! Bet you'd never have thought you'd be running that a few months back! my 7k time was 43 mins moving time with some enforced stops so probably would have been an hour for 10k - my hips were really feeling it that evening though.
I've got myself a garmin watch too, I made sure I got a music version so I can download podcasts/music to it for the longer runs, I also won't need to take my phone with me.
Have you thought about doing a shorter interval run as one of your 3 a week? Should help with the speed a little.
Thanks mate! I've got myself a garmin watch too, I made sure I got a music version so I can download podcasts/music to it for the longer runs, I also won't need to take my phone with me.
Have you thought about doing a shorter interval run as one of your 3 a week? Should help with the speed a little.
My 7.5k was 43 minutes too and thankfully I didn’t feel too bad, but the 10k I was knackered when finishing! Couldn’t imagine doing any more
I was tempted by the music version but I wanted to get out of relying on music to get me through, plus I feel like I focus on my running and breathing better without music. Also I like to have my wits about me running at the times I do, just in case haha!
I did look at intervals and it’s something I will be doing in the coming months. I’m a bit worried my knee pain will come back though if I push myself, it has done the last two times I got a PB so it’s as if speed ruins my knees. Once I’m lighter it might be better I’m hoping, fingers crossed!
The bell is a good idea.
I live on the vlllage High Street so I used my warm up walk to go down on to the cycle path where it's a bit more peace and quiet and I'm less likely to be stopped by gossipy people. Actually have a 20-minute walk before I start as the path is smoother and wider, also a 20-minute walk to finish too.
I'd downloaded the same app as it happened and I have an iPhone so that was all good.
So just got back and quite enjoyed Week 1 Run 1. Coped okay with it, helped that it is a nice morning here but everything worked fine and I look forward to Wednesday. As this is all part of a bigger challenge, I won't be having rest days as such as I will go on longer walks on those days.
I live on the vlllage High Street so I used my warm up walk to go down on to the cycle path where it's a bit more peace and quiet and I'm less likely to be stopped by gossipy people. Actually have a 20-minute walk before I start as the path is smoother and wider, also a 20-minute walk to finish too.
I'd downloaded the same app as it happened and I have an iPhone so that was all good.
So just got back and quite enjoyed Week 1 Run 1. Coped okay with it, helped that it is a nice morning here but everything worked fine and I look forward to Wednesday. As this is all part of a bigger challenge, I won't be having rest days as such as I will go on longer walks on those days.
Edited by GloverMart on Saturday 14th March 08:10
Well, that's Week One completed and I must say, found it quite comfortable. I'm still quite heavy despite bing 4.5 stone lighter but found no issues with completing the 60 second walks... did as I said earlier and walked down to the more open section of the railway path and went from there.
Looking forward to next week now.
Looking forward to next week now.
Well done!
I started this week with my 3rd run being either today or tomorrow.
The first one I did with my Mrs so wasn't really pushing myself, the second I did alone and it wasn't as easy as it should have been but felt good afterwards and the walking intervals are very welcome by the time I get there.
Looking forward to seeing progress!
I started this week with my 3rd run being either today or tomorrow.
The first one I did with my Mrs so wasn't really pushing myself, the second I did alone and it wasn't as easy as it should have been but felt good afterwards and the walking intervals are very welcome by the time I get there.
Looking forward to seeing progress!
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