Couch to 5k - any good?
Discussion
Well I received a motivational boost tonight, I must say.
Tweeted earlier in the week after my first run...
Well, a steady start saw me cope very well with Day 1 Run 1. Stayed upright, didn't annoy any other railway path users and wasn't too puffed out at the end. My thanks to @MJGold for coming around the run with me.* (* - the app has a choice of voices and I picked his, it's Michael Johnson)
Tonight I get a reply from Michael on Twitter saying “I stayed upright....” Love it! Nice work. Keep it up!"
Fair play. I tagged him in it just in case he spotted it but never thought he'd reply.
Tweeted earlier in the week after my first run...
Well, a steady start saw me cope very well with Day 1 Run 1. Stayed upright, didn't annoy any other railway path users and wasn't too puffed out at the end. My thanks to @MJGold for coming around the run with me.* (* - the app has a choice of voices and I picked his, it's Michael Johnson)
Tonight I get a reply from Michael on Twitter saying “I stayed upright....” Love it! Nice work. Keep it up!"
Fair play. I tagged him in it just in case he spotted it but never thought he'd reply.
Not wanting to sift through 13 pages....
Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
ambuletz said:
Not wanting to sift through 13 pages....
Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
Good morning Ambuletz, I don't have flat feet but I am overweight. Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
I began a challenge last July 1st when I weighed 22 stone 10 lbs to lose 8 stone in a year and as of now, I've shifted 4 stone 7 lbs of it. This was done by a combination of eating less and walking an average of 9,000 steps a day. Some of these steps are just your average every day walking around steps, and others are on specific walks, usually along the local railway path.
I've now hit a plateau and started Couch 2 5k last week. So I'm still 18 stone 3 lbs but managing it quite well to be honest. It's within my ability to complete this despite still being 4 stone overweight, I just listen to my body a little harder. Not sure it assists in my calorie deficit as it gives me an appetite but if you get those calories from a "good" source, you should be all right. My posture is still good and I don't get as many aches in my back as I used to either.
pincher said:
Have been slacking a bit of late but IR35 stresses have taking precedence unfortunaltey .
Hope to be back on the beaten path tomorrow for my last Week 8 run - will update accordingly.
Need to try and catch up with Tall Paul
Finally got to do W8R3 yesterday - 28:05 and dead on 5km. I took it fairly easy as it was my first run for 2 weeks or so - am WFH for the foreseeable, so I should be able to pick the running back up at lunchtimes two or three times a week.Hope to be back on the beaten path tomorrow for my last Week 8 run - will update accordingly.
Need to try and catch up with Tall Paul
Still got Tall Paul’s times and distances in my crosshairs
ambuletz said:
Not wanting to sift through 13 pages....
Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
Have a look at cracktaxi's posts, he was doing C25K for the same reasons. Is there anyone that's done this that has flat feet and is overweight? What was your experience? did it aid you well in improving your health/posture and assist in your calorie defict?
With recent events going to the gym isn't a good idea. so its a case of cycling, or doing 1hour a day of some walking (or possibly this).
pincher said:
Finally got to do W8R3 yesterday - 28:05 and dead on 5km. I took it fairly easy as it was my first run for 2 weeks or so - am WFH for the foreseeable, so I should be able to pick the running back up at lunchtimes two or three times a week.
Still got Tall Paul’s times and distances in my crosshairs
Still got Tall Paul’s times and distances in my crosshairs
I probably shouldn't mention that I ran a PB 25:39 5K yesterday then...
Sub 25 min 5K should be doable within a month or 2 so long as we're still able to go running! I've done a couple of 7k runs over the last 2 weeks, next long run will be 7.5k.
Tall_Paul said:
I probably shouldn't mention that I ran a PB 25:39 5K yesterday then...
Please carry on - I genuinely am using your times as a barometer of where I think I should be. Week 9 starts soon for me but I also like the idea of just going further without really timing it
Edit - weighed myself first thing this morning and I’ve lost exactly a stone since Christmas and I’d say running has definitely helped.
GloverMart said:
Week 3 started for me this morning. The 3-minute run came as a bit of a shock but found it much easier for the second of them.
Enjoying this. It's just a shame that the Park run that is intended to follow the nine weeks of C25k probably won't happen.
I was going to be doing my first parkrun post C25K Saturday just gone, that won't be happening until May now.Enjoying this. It's just a shame that the Park run that is intended to follow the nine weeks of C25k probably won't happen.
Parkrun said:
*** UPDATE - 16.40 GMT Tuesday 24 March 2020 ***
Update from parkrun Global Chief Operating Officer, Tom Williams
Today’s update is to notify you that all parkrun events will now continue to be suspended until at least the end of April. This is in order to keep all parkrun countries following the same timeline for the moment, although we do expect suspensions to go beyond April.
Since deciding to close our events we have been working incredibly hard to action that decision, understand the implications of making it, and provide immediate support to parkrun communities around the world. And, with all events suspended, we are now able to begin work developing our strategy for supporting our communities during this difficult time and, one day, re-launching.
Going forward we will be publishing a global parkrun update every Tuesday (UK time), here.
We will get through this, together.
Update from parkrun Global Chief Operating Officer, Tom Williams
Today’s update is to notify you that all parkrun events will now continue to be suspended until at least the end of April. This is in order to keep all parkrun countries following the same timeline for the moment, although we do expect suspensions to go beyond April.
Since deciding to close our events we have been working incredibly hard to action that decision, understand the implications of making it, and provide immediate support to parkrun communities around the world. And, with all events suspended, we are now able to begin work developing our strategy for supporting our communities during this difficult time and, one day, re-launching.
Going forward we will be publishing a global parkrun update every Tuesday (UK time), here.
We will get through this, together.
Tall_Paul said:
GloverMart said:
Week 3 started for me this morning. The 3-minute run came as a bit of a shock but found it much easier for the second of them.
Enjoying this. It's just a shame that the Park run that is intended to follow the nine weeks of C25k probably won't happen.
I was going to be doing my first parkrun post C25K Saturday just gone, that won't be happening until May now.Enjoying this. It's just a shame that the Park run that is intended to follow the nine weeks of C25k probably won't happen.
Parkrun said:
*** UPDATE - 16.40 GMT Tuesday 24 March 2020 ***
Update from parkrun Global Chief Operating Officer, Tom Williams
Today’s update is to notify you that all parkrun events will now continue to be suspended until at least the end of April. This is in order to keep all parkrun countries following the same timeline for the moment, although we do expect suspensions to go beyond April.
Since deciding to close our events we have been working incredibly hard to action that decision, understand the implications of making it, and provide immediate support to parkrun communities around the world. And, with all events suspended, we are now able to begin work developing our strategy for supporting our communities during this difficult time and, one day, re-launching.
Going forward we will be publishing a global parkrun update every Tuesday (UK time), here.
We will get through this, together.
Update from parkrun Global Chief Operating Officer, Tom Williams
Today’s update is to notify you that all parkrun events will now continue to be suspended until at least the end of April. This is in order to keep all parkrun countries following the same timeline for the moment, although we do expect suspensions to go beyond April.
Since deciding to close our events we have been working incredibly hard to action that decision, understand the implications of making it, and provide immediate support to parkrun communities around the world. And, with all events suspended, we are now able to begin work developing our strategy for supporting our communities during this difficult time and, one day, re-launching.
Going forward we will be publishing a global parkrun update every Tuesday (UK time), here.
We will get through this, together.
Did Week 3 Run 2 this morning, found it hard going again. No juice in my legs this week for some reason but at least I didn't stop during the running phase.
Hope everyone who's still doing C25K and those who have completed it are still able to get out.
If anyone is thinking of doing trail runs after completing this, all I can say is - do it!
Did my first (mostly) offroad trail run today, for my longer, slower run (pace of around 6:00-6:30 /km for me) it's excellent, as you're forced to run slower and with a higher cadence whilst picking your way over roots/rocks/dirt, and you can actually get some solitude too.
8.75km in 55 mins (average pace of 6:11 /km) with a few stops to let people pass and photos. Was still very fresh at the end, I'll be up to 10km on my longer runs in a week or 2.
If anyone is thinking of doing trail runs after completing this, all I can say is - do it!
Did my first (mostly) offroad trail run today, for my longer, slower run (pace of around 6:00-6:30 /km for me) it's excellent, as you're forced to run slower and with a higher cadence whilst picking your way over roots/rocks/dirt, and you can actually get some solitude too.
8.75km in 55 mins (average pace of 6:11 /km) with a few stops to let people pass and photos. Was still very fresh at the end, I'll be up to 10km on my longer runs in a week or 2.
Good going
I’ve had to stop for a bit as I’ve got a bit of a problem with my knee - constant pain, even just walking around the house. Not sure what has caused it but it has been like it since my last run (W8R3), so presume I have some sort of impact injury.
I would go to the doctors but I think they have more important things to deal with right now, so will just have to put up with it and hope it goes away.
I never got to start week 9, so will probably go back to week 6 when I can run again, just to build some stamina back up - at the moment I’m stuck indoors (obviously) and I have sorted out almost all my drawers and tidied the airing cupboard twice, so I think I will drag the turbo trainer out of the loft and see if I can get some miles on the bike instead. Hopefully, that won’t be painful.
I’ve had to stop for a bit as I’ve got a bit of a problem with my knee - constant pain, even just walking around the house. Not sure what has caused it but it has been like it since my last run (W8R3), so presume I have some sort of impact injury.
I would go to the doctors but I think they have more important things to deal with right now, so will just have to put up with it and hope it goes away.
I never got to start week 9, so will probably go back to week 6 when I can run again, just to build some stamina back up - at the moment I’m stuck indoors (obviously) and I have sorted out almost all my drawers and tidied the airing cupboard twice, so I think I will drag the turbo trainer out of the loft and see if I can get some miles on the bike instead. Hopefully, that won’t be painful.
GloverMart said:
I've just finished Week 4 this morning. Found it quite a step up on previous weeks but coped with it fine.
Don't reckon Park runs will be reinstated by the time I finish this so I guess I'll just keep re-running Week 9 until they start again.
Week 4 is when it starts to get real, more running than walking!! Don't reckon Park runs will be reinstated by the time I finish this so I guess I'll just keep re-running Week 9 until they start again.
Once you've completed it, you can just start doing your own thing, whether that's 3x 30 minute runs a week, or as I've been trying to do:
1x longer, slower run - so start at 5.5k if you've been just doing 5k by the end of week 9, i.e. add 0.5k every 2 weeks. Pace should be slower than your 5k pace (for me around 6:00-6:15 /km is my long run pace)
1x 'tempo' run - 5k with 3k of that (and increasing) at 80-90% of your 'race' pace - for me that would be race pace of 5:00 /km, so tempo for me is about 5:10-5:15 /km. My comfortable pace is 5:30 /km.
1x intervals session, either hill repeats or just running fast in between lamp posts.
All depends what your goals are post C25K - mine are wanting to get a sub-25 min 5k, and managing longer runs, both of which can be achieved by running shorter but faster AND longer but slower
pincher said:
Still can’t run - went out the other day, ran about 1/2 a K before my knee buckled under me and I had to hobble back home 
Really think I ought to go and see someone about it but that’s pretty much out of the question for the time being. Gutted.
At school around 20 years ago i had a rugby injury and hurt my knee.Really think I ought to go and see someone about it but that’s pretty much out of the question for the time being. Gutted.
Not really bothered me for ages, this morning was doing my final 5k, finished the run but wanted to do another 500m or so to get to the gate I normally stop at.
My knee went, had an incredibly painful walk home and now in agony. Will take weight but the slightest bend causes issues.
Hoping an easy day and some nurofen will see me walking again tomorrow
andymc said:
i have not ran for 20 odd year, im carrying about 4 stone of excess weight, I'm at the run a minute then walk a minute, repeated eight times, good lord it hurts, I have been doing this for three weeks and I'll struggle to improve, any tips?
Simple answer, slow down. It’s good to be struggling towards the end, but not throughout. When you jump up a week, slow down again.
Even if there’s barely a difference between your walking at a decent pace speed and ‘running’ speed that’s okay.
andymc said:
i have not ran for 20 odd year, im carrying about 4 stone of excess weight, I'm at the run a minute then walk a minute, repeated eight times, good lord it hurts, I have been doing this for three weeks and I'll struggle to improve, any tips?
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