Couch to 5k - any good?
Discussion
CrackTaxi said:
Not long got in from week 8 run 3.
Tonight I decided to go out and run a slow pace that felt very comfortable, not at all focusing on times or distance and purely on slower comfort. Mostly coming from a chat I had with a mate earlier about future 10k running/training and finding a slower pace to get to it, but also due to the fact I went on a hike with the girlfriend yesterday and my knees were still niggling so it felt like a good time to take it easy!
Anyway, ran quite slow, breathing wasn’t laboured and felt fairly good. Sweated LOADS less than normal and when I stopped I was barely even out of breath whereas normally I am!
Overall it’s obviously a bit less distance ran but compared to how much less of a struggle it was it’s crazy!
Moving time was 28:26
Distance was 4.67km
Average pace was 6:05/km
Fastest split was 5:49/km
With that average it would’ve been a 5k time of 30:15 which I’d still be happy with, especially considering the difference in effort put in compared to my 5k time of 28:07 last week.
My next run will be Wednesday night and I’ll be starting my final week of C25K, my first ever 30 minute run!
That's awesome mate I'm off for week 8 run 1 at lunch today after my struggles with the final run of week 7 I'm slightly dreading it if I'm honest Tonight I decided to go out and run a slow pace that felt very comfortable, not at all focusing on times or distance and purely on slower comfort. Mostly coming from a chat I had with a mate earlier about future 10k running/training and finding a slower pace to get to it, but also due to the fact I went on a hike with the girlfriend yesterday and my knees were still niggling so it felt like a good time to take it easy!
Anyway, ran quite slow, breathing wasn’t laboured and felt fairly good. Sweated LOADS less than normal and when I stopped I was barely even out of breath whereas normally I am!
Overall it’s obviously a bit less distance ran but compared to how much less of a struggle it was it’s crazy!
Moving time was 28:26
Distance was 4.67km
Average pace was 6:05/km
Fastest split was 5:49/km
With that average it would’ve been a 5k time of 30:15 which I’d still be happy with, especially considering the difference in effort put in compared to my 5k time of 28:07 last week.
My next run will be Wednesday night and I’ll be starting my final week of C25K, my first ever 30 minute run!
Week 4, run 1 completed tonight.
Well, f
k me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard! 
That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
Well, f
k me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard! That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
Stu-nph26 said:
CrackTaxi said:
Not long got in from week 8 run 3.
Tonight I decided to go out and run a slow pace that felt very comfortable, not at all focusing on times or distance and purely on slower comfort. Mostly coming from a chat I had with a mate earlier about future 10k running/training and finding a slower pace to get to it, but also due to the fact I went on a hike with the girlfriend yesterday and my knees were still niggling so it felt like a good time to take it easy!
Anyway, ran quite slow, breathing wasn’t laboured and felt fairly good. Sweated LOADS less than normal and when I stopped I was barely even out of breath whereas normally I am!
Overall it’s obviously a bit less distance ran but compared to how much less of a struggle it was it’s crazy!
Moving time was 28:26
Distance was 4.67km
Average pace was 6:05/km
Fastest split was 5:49/km
With that average it would’ve been a 5k time of 30:15 which I’d still be happy with, especially considering the difference in effort put in compared to my 5k time of 28:07 last week.
My next run will be Wednesday night and I’ll be starting my final week of C25K, my first ever 30 minute run!
That's awesome mate I'm off for week 8 run 1 at lunch today after my struggles with the final run of week 7 I'm slightly dreading it if I'm honest Tonight I decided to go out and run a slow pace that felt very comfortable, not at all focusing on times or distance and purely on slower comfort. Mostly coming from a chat I had with a mate earlier about future 10k running/training and finding a slower pace to get to it, but also due to the fact I went on a hike with the girlfriend yesterday and my knees were still niggling so it felt like a good time to take it easy!
Anyway, ran quite slow, breathing wasn’t laboured and felt fairly good. Sweated LOADS less than normal and when I stopped I was barely even out of breath whereas normally I am!
Overall it’s obviously a bit less distance ran but compared to how much less of a struggle it was it’s crazy!
Moving time was 28:26
Distance was 4.67km
Average pace was 6:05/km
Fastest split was 5:49/km
With that average it would’ve been a 5k time of 30:15 which I’d still be happy with, especially considering the difference in effort put in compared to my 5k time of 28:07 last week.
My next run will be Wednesday night and I’ll be starting my final week of C25K, my first ever 30 minute run!
Hope your run went alright? What sort of struggles did you have on week 7 run 3? That run and the whole of week 8 on mine are 28 minute ones so it gives you enough goes at it to really master it and feel comfortable with it before moving on to week 9 thankfully. Tall_Paul said:
Week 4, run 1 completed tonight.
Well, fk me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard!
That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
Well done Paul Well, f
k me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard! That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
CrackTaxi said:
Thanks mate Hope your run went alright? What sort of struggles did you have on week 7 run 3? That run and the whole of week 8 on mine are 28 minute ones so it gives you enough goes at it to really master it and feel comfortable with it before moving on to week 9 thankfully.
I've had to push the run back to tomorrow unfortunately due picking the car up from the dealers. But it'll get done tomorrow for sure. Hope your run went alright? What sort of struggles did you have on week 7 run 3? That run and the whole of week 8 on mine are 28 minute ones so it gives you enough goes at it to really master it and feel comfortable with it before moving on to week 9 thankfully. I could finish the 25 minutes CT I started at 10kmph which is quicker than normal for me and had to stop about 18 minutes in. I walked for 1 minute then got back on with it and finished the 7 minutes of running and a couple extra to finish.
I'll try the 28 tomorrow back at my usual speed and see how I get on.
Managed to complete week 8 run 1 today which was 28 minutes with a 5 minute warm up either side. Fortunately I managed to finish it was pretty hard but I got through it at a very pedestrian pace. Only 3 more runs to complete the program another 28 min run, followed by a 30 minute run, then finally a 5k to finish things off.
After it’s all done I might stay at 5k to try and improve the speed a little. Also signed up for a local 10K in May and toying with the idea of a half Marathon (great north run) in September.
After it’s all done I might stay at 5k to try and improve the speed a little. Also signed up for a local 10K in May and toying with the idea of a half Marathon (great north run) in September.
Stu-nph26 said:
Managed to complete week 8 run 1 today which was 28 minutes with a 5 minute warm up either side. Fortunately I managed to finish it was pretty hard but I got through it at a very pedestrian pace. Only 3 more runs to complete the program another 28 min run, followed by a 30 minute run, then finally a 5k to finish things off.
After it’s all done I might stay at 5k to try and improve the speed a little. Also signed up for a local 10K in May and toying with the idea of a half Marathon (great north run) in September.
Well done mate, keep it up! After it’s all done I might stay at 5k to try and improve the speed a little. Also signed up for a local 10K in May and toying with the idea of a half Marathon (great north run) in September.
Completed week 9 run 1 when I got home from work last night/this morning, didn’t get back in from the run until after 5am so was too tired to come on here and type 
Anyway, the run went alright, didn’t push it just went at a nice natural pace and wasn’t too tired or out of breath. The run was the first of 3 30 minute runs for the final week of the program, not much different to the 28 minute runs last week.
Moving time was 30:18
Distance was 5:21km
Average pace was 5:49/km
Fastest split was 5:28/km
Actual 5k time was 29:03, the second 5k I’ve ever run, 56 secs behind my other one! My end goal for all of this was to run 5k in less than 30 so I’m happy with that.
Only 2 more runs to go! Next run will be Friday night
Anyway, the run went alright, didn’t push it just went at a nice natural pace and wasn’t too tired or out of breath. The run was the first of 3 30 minute runs for the final week of the program, not much different to the 28 minute runs last week.
Moving time was 30:18
Distance was 5:21km
Average pace was 5:49/km
Fastest split was 5:28/km
Actual 5k time was 29:03, the second 5k I’ve ever run, 56 secs behind my other one! My end goal for all of this was to run 5k in less than 30 so I’m happy with that.
Only 2 more runs to go! Next run will be Friday night
Great effort chaps.
Just completed week 4. I got slower each time I did it!
Hamstrings were tight this morning so my pace was 11.38 per mile. Not v good.
Anyway, roll on week 5 which is one less minute of running. I think three lots of five minutes with 3 minute breaks might be easier so I will try and up the pace a bit. I think I need to be getting closer to 10 minute miles at this stage to be getting under 30 mins for 5 km at the end. Might switch my Strava to metric.
Just completed week 4. I got slower each time I did it!
Hamstrings were tight this morning so my pace was 11.38 per mile. Not v good.
Anyway, roll on week 5 which is one less minute of running. I think three lots of five minutes with 3 minute breaks might be easier so I will try and up the pace a bit. I think I need to be getting closer to 10 minute miles at this stage to be getting under 30 mins for 5 km at the end. Might switch my Strava to metric.
GM182 said:
Great effort chaps.
Just completed week 4. I got slower each time I did it!
Hamstrings were tight this morning so my pace was 11.38 per mile. Not v good.
Anyway, roll on week 5 which is one less minute of running. I think three lots of five minutes with 3 minute breaks might be easier so I will try and up the pace a bit. I think I need to be getting closer to 10 minute miles at this stage to be getting under 30 mins for 5 km at the end. Might switch my Strava to metric.
Well done mate! Just completed week 4. I got slower each time I did it!
Hamstrings were tight this morning so my pace was 11.38 per mile. Not v good.
Anyway, roll on week 5 which is one less minute of running. I think three lots of five minutes with 3 minute breaks might be easier so I will try and up the pace a bit. I think I need to be getting closer to 10 minute miles at this stage to be getting under 30 mins for 5 km at the end. Might switch my Strava to metric.
Your pace doesn’t seem slow? Remember it’s also measuring your walks too so that’s bringing your average down! Are you measuring your warm up and down walks too? That’ll bring it further down even more...
Your pace is faster than my pace on week 4 and I run a sub 30 minute 5k now I’m on week 9 so there’s no reason you won’t.
Metric is definitely better for running I’ve found, especially for the smaller distances like 5k or 10k, most people seem to use metric so it’s easier to compare and speak to people about it, then people seem to use miles for half marathons and full marathons and things for some reason
Keep it up!
Cheers for the encouragement CT!
Now checked in metric and my pace today was 6.59/km. I'm usually nearer 6.30. It does make more sense in metric!
I usually start Strava as I start the first run then stop it after 20-30 seconds at the end when I've got my breath back. Will stop it when I stop running at the end in future.
Now checked in metric and my pace today was 6.59/km. I'm usually nearer 6.30. It does make more sense in metric!
I usually start Strava as I start the first run then stop it after 20-30 seconds at the end when I've got my breath back. Will stop it when I stop running at the end in future.
GM182 said:
Cheers for the encouragement CT!
Now checked in metric and my pace today was 6.59/km. I'm usually nearer 6.30. It does make more sense in metric!
I usually start Strava as I start the first run then stop it after 20-30 seconds at the end when I've got my breath back. Will stop it when I stop running at the end in future.
No problem! Now checked in metric and my pace today was 6.59/km. I'm usually nearer 6.30. It does make more sense in metric!
I usually start Strava as I start the first run then stop it after 20-30 seconds at the end when I've got my breath back. Will stop it when I stop running at the end in future.
Oh so you stopped to cut out the walks in between? Does it then add the missing distance when it resumes?
I used to just leave it going through all the walks. I only stopped recording walks when the runs became one solid run which I think was week 7, I then cut out the warm up and down ones too so it was 100% running recorded.
Tall_Paul said:
Week 4, run 1 completed tonight.
Well, fk me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard!
That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
Week 4, run 2 completed today, almost identical stats to the 1st run this week but it was a little easier. Well, f
k me that got harder!! Who'd have thought going from 9 mins to 16 mins of running would be so hard! That was an actual effort, I think my pre-existing fitness which has seen me sail through the past 3 weeks is now starting to run out, found myself saying "come on, keep going!" to myself on the final run on a couple of uphill sections.
Stats (Inc warm up/down walks) :
2.94 miles / 4.73km
29:41 moving time
10:05 /mile / 6:15 /km average pace
2.91 miles
29:26 moving
10:06 / mile average pace
At the minute I'm still including both 5 min warm and down walks in my strava. I'll stop doing sat once the runs get more 'solid' with less walking in between, as you've done taxi.
Edited by Tall_Paul on Friday 10th January 18:09
Week 8 run 2 completed which was 28 minutes solid running with 5 mins either side walking. Finished it ok it wasn't easy by any stretch but I got through it. Only 2 more runs to go and it's done for me. Need to make sure I keep up the running at least 2-3 times a week.
I've really enjoyed commenting and posting on this thread to keep me accountable I wonder if we should create a post 5k thread or keep posting our running journeys on here I know Taxi is pretty much finished too. Be good to get the thoughts of others?
I've really enjoyed commenting and posting on this thread to keep me accountable I wonder if we should create a post 5k thread or keep posting our running journeys on here I know Taxi is pretty much finished too. Be good to get the thoughts of others?
Tall_Paul said:
Week 4, run 2 completed today, almost identical stats to the 1st run this week but it was a little easier.
2.91 miles
29:26 moving
10:06 / mile average pace
At the minute I'm still including both 5 min warm and down walks in my strava. I'll stop doing sat once the runs get more 'solid' with less walking in between, as you've done taxi.
Well done Paul, keep it up 2.91 miles
29:26 moving
10:06 / mile average pace
At the minute I'm still including both 5 min warm and down walks in my strava. I'll stop doing sat once the runs get more 'solid' with less walking in between, as you've done taxi.
Edited by Tall_Paul on Friday 10th January 18:09
The lack of walks really does make a difference to the stats I found, not that you need it! Stu-nph26 said:
Week 8 run 2 completed which was 28 minutes solid running with 5 mins either side walking. Finished it ok it wasn't easy by any stretch but I got through it. Only 2 more runs to go and it's done for me. Need to make sure I keep up the running at least 2-3 times a week.
I've really enjoyed commenting and posting on this thread to keep me accountable I wonder if we should create a post 5k thread or keep posting our running journeys on here I know Taxi is pretty much finished too. Be good to get the thoughts of others?
Well done Stu! Not long now! I've really enjoyed commenting and posting on this thread to keep me accountable I wonder if we should create a post 5k thread or keep posting our running journeys on here I know Taxi is pretty much finished too. Be good to get the thoughts of others?
Correct mate I’ve got my last 2 runs of week 9 left and then I’ll be done!
That’s a great point about a ‘Post Couch 2 5k’ thread! It would give us somewhere to post after completing the program, I’ve also enjoyed the posting. It will also give people currently in the program incidence to carry on especially if people go on to do 10ks or half marathons and things!
Just got in from week 9 run 2!
Pretty similar to the last run really, similar times and distance.
Moving time was 30:22
Distance was 5.20km
Average pace was 5:50/km
Fastest split was 5:31/km
5k time was 29:09
The run is very nearly identical to the last one!
Next run will be Sunday night, it will be my final couch to 5k run!
Pretty similar to the last run really, similar times and distance.
Moving time was 30:22
Distance was 5.20km
Average pace was 5:50/km
Fastest split was 5:31/km
5k time was 29:09
The run is very nearly identical to the last one!
Next run will be Sunday night, it will be my final couch to 5k run!
There's always the couch to 5k+ as the next step: https://www.nhs.uk/live-well/exercise/couch-to-5k-...
Are you going to start some parkrun cracktaxi?
I have one about a mile from me so I'll aim to run that regularly along with more runs.
Are you going to start some parkrun cracktaxi?
I have one about a mile from me so I'll aim to run that regularly along with more runs.
Tall_Paul said:
There's always the couch to 5k+ as the next step: https://www.nhs.uk/live-well/exercise/couch-to-5k-...
Are you going to start some parkrun cracktaxi?
I have one about a mile from me so I'll aim to run that regularly along with more runs.
I’ll probably do 5k runs for a bit and then some sort of 10k program or just do my own. Are you going to start some parkrun cracktaxi?
I have one about a mile from me so I'll aim to run that regularly along with more runs.
I will do parkruns eventually, I’ve got a couple about 10 miles away from me, I’d rather lost a bit of weight before running in public though
Unfortunately with my work pattern I can only really do 1 parkrun every 5-6 weeks or so because I work weekends
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