Couch to 5k - any good?

[Chozza]

You might just be ill ! It does happen.

If you are stuck .. maybe redo the previous week

I had to go back two weeks following a bout of flu.

As far as mental block ... think back to week 1 run 1 and how you never thought you could do that ! .. each week is just a small step

[smn159]

kingston12 said:

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

Your fitness level isn't that variable - it will go up and down in a fairly linear, predictable;e way and won't vary massively day to day.

The problem could be physical - i.e. you're unwell - but is much more likely to be a mental barrier / stress related. If your head isn't right and you don't think that you'll succeed, chances are that you won't.

As Yoda said - "do or do not - there is no try"

Good luck - you'll crack it soon

[kingston12]

Chozza said:

You might just be ill ! It does happen.

If you are stuck .. maybe redo the previous week

I had to go back two weeks following a bout of flu.

As far as mental block ... think back to week 1 run 1 and how you never thought you could do that ! .. each week is just a small step

Thanks. My plan has been to repeat week 9 anyway until I get my 30 minute distance covered from 4.5k to 5k. Now I’ll just repeat it, but won’t worry about any speed increase for a while.

I don’t feel ill at all, but I suppose there could still be something.

It’s a good point about the mental block. The first run was definitely the hardest physically and the progression was good from there. That is the frustrating thing, I’ve run the 30 minutes three times now already!

[kingston12]

smn159 said:

Your fitness level isn't that variable - it will go up and down in a fairly linear, predictable;e way and won't vary massively day to day.

The problem could be physical - i.e. you're unwell - but is much more likely to be a mental barrier / stress related. If your head isn't right and you don't think that you'll succeed, chances are that you won't.

As Yoda said - "do or do not - there is no try"

Good luck - you'll crack it soon

Thanks. When I first failed to complete the run on Saturday, there was definitely a ‘mental factor’, for some reason doubts had crept in even though I’d cone that time twice before.

On Monday, I was 100% determined to do it, and did. Yesterday, I felt like I was back to normal in that regard i.e. just assuming that I’d do it.

I’ll just carry on, and take each run as it comes. If I can’t succeed more than I fail then I’ll need to revisit, but hopefully that won’t be the case.

Thanks again.

[Puck]

Completed week 4 without mishap, although its a step up from previous week; had a look at week 5 - quite a progression to 20mins running on 3rd run so will take at steady pace.

[stumpage]

Puck said:

Completed week 4 without mishap, although its a step up from previous week; had a look at week 5 - quite a progression to 20mins running on 3rd run so will take at steady pace.

Believe it or not, you will find the 20 min run easy. It's the mental barrier that is the hard part once you get over that just keep the same pace and you'll do it.

[Puck]

Thanks for that - and I find that the commentary on the app is also supportive - having never used anything like it, it's surprisingly good psychology.

[Puck]

Week 5 and the continuous run of 20 mins for the 3rd run completed - incorporating the warm weather and the throngs of teenagers social distancing (not). This 6th week has a 3rd run of 25 mins so a steady progression rather than a major leap. Nice to be out in the sunshine.

[Dan_1981]

Got to week 7 back in January but stopped due to extensive amounts of work travel.

Haven't done any running since, so started again last week.

W2 R2 completed last night. 4.35km in 29min, including the warm up & warm down.

Wasn't too bad and quite happy to get back to it, enjoy running in the cooler evenings / dark rather than the hot sun!

Hopefully actually complete it this time.

[Puck]

I think that's one of the strengths of this programme - its structure allows you to pick up at an appropriate level and get going again.
I completed week 6 - and now onto 3 runs of 25 mins each, so it does feel that the end goal is in sight - wind, rain and darker days and evenings not withstanding. The weather might be the biggest challenge.

[troc]

The weather makes you run faster

[OpenToeSlipper]

Interested in starting this. There seem to be many C25K apps in the app stores, which one is considered the best one or which one do folk on here use?

Cheers

[Puck]

troc said:

The weather makes you run faster

From the weather forecast, it looks as if we'll be testing this theory out!

[RizzoTheRat]

OpenToeSlipper said:

Interested in starting this. There seem to be many C25K apps in the app stores, which one is considered the best one or which one do folk on here use?

Cheers

I used these podcasts rather than an app
http://www.c25k.com/podcasts.htm
They're music with the guy telling you when to run and when to walk. My only complaint was when he occasionally comes in with some encouraging words but as soon as you hear him start to speak you think the running section is done

[Puck]

OpenToeSlipper said:

Interested in starting this. There seem to be many C25K apps in the app stores, which one is considered the best one or which one do folk on here use?

Cheers

Hi - I think most on this thread are using the NHS C25K app - I can recommend it - free, well thought out, progressive, structured 9 week programme.

[OpenToeSlipper]

Cheers all. Downloaded the NHS C25K and done the 1st run. Managed ok but seemed to get pain in the outside of each shin but only when walking. Thinking it must be the way foot is hitting ground compared to running. Hopefully it's a muscular thing and they toughen up over time!

I couldn't see it but does the app offer any sort of timings or analytics? Or does this have to be done externally?

[Dan_1981]

Has to be done.externally.

I use Strava or map my.run

[RizzoTheRat]

OpenToeSlipper said:

Cheers all. Downloaded the NHS C25K and done the 1st run. Managed ok but seemed to get pain in the outside of each shin but only when walking. Thinking it must be the way foot is hitting ground compared to running. Hopefully it's a muscular thing and they toughen up over time!

I couldn't see it but does the app offer any sort of timings or analytics? Or does this have to be done externally?

You may already have done so, but if you're planning on doing some running it's worth visiting a proper running shop and getting some decent trainers. I did most of the C25K in an old pair I had kicking about, but the decent running ones I then got were a lot better.

Re. How your foot is hitting the ground, one of the most useful pieces of advice give to me was stand still. then slowly lean forward. Just before you fall over take enough of a step to keep you from falling over but not so much that it slows you down. The idea is the falling forward bit provides the momentum, and the legs just keep you from hitting the ground, with your foot landing more or less underneath you rather than in front where it slows you down. Sounds complicated trying to explain it but make sense as soon as you try it.

[Puck]

Week 7 completed - start week 8 with its 3 runs of 28 mins tomorrow - have been battered by the wind and rain but still 'enjoyed' the challenge.

[Puck]

Week 8 completed - straightforward progression from 3 runs per week of 25 mins in week 7 to 28 mins last week and now, 3 runs of 30 mins in the final week 9. My £9.99 Decathlon trainers have done well but will need a trail version as its getting slippy underfoot. The masochist in me is even enjoying the dark, wind and rain although distance run in the time has suffered.