Couch to 5k - any good?

[GloverMart]

I did that a few months ago from beginning to end but have slid backwards in recent weeks so once I've sorted out a niggly pain in my knee, I'll be back on this.

Have said it before, so sorry for repeating myself, but found the Michael Johnson voice coach on there really does inspire you to keep going when you want to stop. That bloke has a glare on him, and an edge to his voice.

[Puck]

Ha! Agree about Michael Johnson - he simply expects you to do it. I will try out the others though. Hope the niggly pains subside.

[kingston12]

I'm pleased to see there is a thread for this!

I'm on week 7 now having never run before in my adult life and can't believe I can now run for this long in one go. After the first run of the first week, I didn't think I would go out again.

Also please to hear that there is a 5k-10k equivalent. I've really enjoyed the progression on the couch-5k, so if that is similar it could really work for me.

I've not really noticed any weight loss so far, but I wasn't really expecting to given that I have lost a lot of excercise through walking now I'm 100% WFH.

[Puck]

Well done - only a couple of weeks to go!

I'd be interested in any 5 to 10k apps, although I've still got a bit to do - despite a battering from the rain on wednesday and a battering from the wind today I have completed week 1 without mishap - will start week 2 on monday.

[stumpage]

I'm on week 7 and seem to have hit a wall. I finished run one no problem and couldn't believe how easy 25 mins was. Then run two and after half way really was struggling to keep going but managed to complete it. I did run three last night and couldn't finish it!

I feel healthy and wasn't out of breath, my legs were just feeling like lead and I wasn't enjoying it.

[troc]

That can happen my suggestion would be to redo the week until it’s more easily doable. If you really struggle then redo week 6 again, running fitness come through practice

[Heartworm]

stumpage said:

I'm on week 7 and seem to have hit a wall. I finished run one no problem and couldn't believe how easy 25 mins was. Then run two and after half way really was struggling to keep going but managed to complete it. I did run three last night and couldn't finish it!

I feel healthy and wasn't out of breath, my legs were just feeling like lead and I wasn't enjoying it.

I had that, was all confident after the 25 minute run then found the rest of the week really difficult. Sometimes the exact run you did previously seems really hard.

[Puck]

Completed week 2 - steady, occasional twinge from knees, seems summer is finished as rain and wind accompanied each of the 3 runs but good to be outside in the fresh air.

[Heartworm]

Puck said:

Completed week 2 - steady, occasional twinge from knees, seems summer is finished as rain and wind accompanied each of the 3 runs but good to be outside in the fresh air.

As it goes on I learned to prefer the cooling effect of a light drizzle over the sunshine.

[kingston12]

Heartworm said:

I had that, was all confident after the 25 minute run then found the rest of the week really difficult. Sometimes the exact run you did previously seems really hard.

I had the exact same on that week and the following one - three identical runs each week, but got harder as the week went on.

I wasn’t running any faster either! I’m currently a little bit off ‘the pace’ as I enter the last week, but I’ll let that improve over time I think.

[kingston12]

Heartworm said:

As it goes on I learned to prefer the cooling effect of a light drizzle over the sunshine.

The only problem is when the weather changes halfway!

I went out in light rain for the first 15 minutes or so last week, and then the rain suddenly stopped and the sun came out - not pleasant when you are relatively soaked with a mix of water and sweat.

Definitely agree that light, or even relatively heavy, rain is quite good as long as it lasts for the whole run though.

[kingston12]

I failed on the very last run of the couch to 5k - run 3 of week 9.

I'm not quite sure what happened, I found the first two 30 minute runs reasonably easy earlier this week, I wasn't quite running the full 5k, but had no problems keeping going.

I didn't feel that different going into this morning's run. I used the same route and decided not to push myself any faster. I was much more tired than usual after five minutes and by the time I got halfway I dropped to a walk almost automatically.

I'm so disappointed to have got so close and not made it! Oh well, I'll start again on Monday I suppose...

Edited by kingston12 on Saturday 5th September 22:49

Edited by kingston12 on Saturday 5th September 22:50

[smn159]

kingston12 said:

I failed on the very last run of the couch to 5k - run 3 of week 9 :furious;

I'm not quite sure what happened, I found the first two 30 minute runs reasonably easy earlier this week, I wasn't quite running the full 5k, but had no problems keeping going.

I didn't feel that different going into this morning's run. I used the same route and decided not to push myself any faster. I was much more tired than usual after five minutes and by the time I got halfway I dropped to a walk almost automatically.

I'm so disappointed to have got so close and not made it! Oh well, I'll start again on Monday I suppose...

No need to start again surely - just do the same run again

[kingston12]

smn159 said:

No need to start again surely - just do the same run again

Yep, I mean’t I’ll start week 9 again on Monday, not week 1!

Edited by kingston12 on Sunday 6th September 23:23

[Puck]

Week 3 done - will start week 4 tomorrow; put foot into a divot but as going slow ankle seems only mildly affected. Hazards of running along country lanes. Good luck to all for this week.

[Puck]

BBC reports that parkrun will restart by the end of October for those in England - no doubt the others will soon follow - something to aim for!

[glazbagun]

Puck said:

BBC reports that parkrun will restart by the end of October for those in England - no doubt the others will soon follow - something to aim for!

That's good to know. I went for a sedate 5.5km jog before returning to work and five days later find I can barely run for 15 mins. I obviously need to quit my job.

[Puck]

You've got your priorities right!

[GloverMart]

I was cooking on gas during lockdown and pretty much completed Couch 2 5k in decent times.

Got a job working for Sainsbury's from June to August, three or four mornings per week from 3am to 7am. Stopped the running as I was too knackered and have now somehow also damaged my knees to the point where I just about managed an hour's walk tonight. Hoping beyond hope that once I start jogging again, the pain might subside and I'll pick up where I left off, but not believing that will happen.

[kingston12]

I'd appreciate some advice from anyone who has completed this - I just can't get there!

Background is I'm quite unfit, but was walking around 8-10k briskly five times a week before lockdown and cycling unto 50k a week, but not the fast.

I started the couch to 5k to replace the 8k that I was no longer walking each day.

I completed the first 26 of the 27 runs reasonably easily. There was some variability - sometimes I had enough to 'sprint' the last minute, sometimes not.

Then on Saturday, I failed 20 minutes into the last run - nothing different, I just couldn't do it.

Repeated on Monday and completed the full 30 minutes. I was pleased with that, but I still found it harder than I had the previous week.

Onto today, and I could only do 12 minutes of the same run, again I've no idea why. Heart rate was the same, but I just felt totally spent.

Is this a mental barrier as they have mentioned on the app, or is my physical performance really likely to be this variable?