Couch to 5k progress update
Discussion
5 weeks ago I started the couch to 5k app. I've been running 3 times a week as per the recommendation and thought I'd share my progress, as well as see people's opinion of where I'm up to.
Quick backstory I was diagnosed with type 2 diabetes in May 17 and rather than go straight into medication I asked if I could try dietting. The doctor reluctantly allowed me 3 months to lose 10kg. I returned in august having lost 20kg through diet alone and badminton once a week, much to the amazement of my GP he indicated my HbA1c was more borderline non diabetic. I then returned in December and the figure was now in the normal non diabetic range and I'd lost a further 5kg.
For 2018 I decided to continue badminton but also do the couch to 5k app. The first 4 week's are intervals so a few mins jogging and then a few mins walking, with the time progressively getting longer and the walks in-between shorter. Today I did my first non stop run for 2 miles in 19:45. I don't know if that's a decent or shocking time. My pace was consistent between both miles. The internet is full of conflicting info so I thought I'd ask on here.
I must stress that prior to starting this programme I've never ran in my life, seriously.
I was 19 stone. Currently 15 stone.
Quick backstory I was diagnosed with type 2 diabetes in May 17 and rather than go straight into medication I asked if I could try dietting. The doctor reluctantly allowed me 3 months to lose 10kg. I returned in august having lost 20kg through diet alone and badminton once a week, much to the amazement of my GP he indicated my HbA1c was more borderline non diabetic. I then returned in December and the figure was now in the normal non diabetic range and I'd lost a further 5kg.
For 2018 I decided to continue badminton but also do the couch to 5k app. The first 4 week's are intervals so a few mins jogging and then a few mins walking, with the time progressively getting longer and the walks in-between shorter. Today I did my first non stop run for 2 miles in 19:45. I don't know if that's a decent or shocking time. My pace was consistent between both miles. The internet is full of conflicting info so I thought I'd ask on here.
I must stress that prior to starting this programme I've never ran in my life, seriously.
I was 19 stone. Currently 15 stone.
Great work.
That is a great time, suggests a 32-33 minute 5k which is amazng for a first outing. Get perhaps another whole mile in and then go to your local parkrun to measure your first full 5k - running with others and support along the route will work wonders and it will seem more of a milestone.
Amazing how cathartic exercise can be, keep it up!
That is a great time, suggests a 32-33 minute 5k which is amazng for a first outing. Get perhaps another whole mile in and then go to your local parkrun to measure your first full 5k - running with others and support along the route will work wonders and it will seem more of a milestone.
Amazing how cathartic exercise can be, keep it up!
Very well done, that's some impressive work.
Don't worry about how long it takes, couch to 5k is in reality getting you to run for 30minutes which is a reasonable time to finish 5km, BUT you wont reach 5km at the end of couch to 5km, once you've done week 9 , its time to start gradually stretching the distance to get to 5km's then after that you can work on bringing that time down. BUT running 5kms 3 times a week is the goal, how long it takes doesn't matter. Stick to 1 goal at a time. Once you're happy with 5km in 30minutes, you can then decide your next goal, 10km or 28 minute 5km
Also http://www.parkrun.org.uk/
Don't worry about how long it takes, couch to 5k is in reality getting you to run for 30minutes which is a reasonable time to finish 5km, BUT you wont reach 5km at the end of couch to 5km, once you've done week 9 , its time to start gradually stretching the distance to get to 5km's then after that you can work on bringing that time down. BUT running 5kms 3 times a week is the goal, how long it takes doesn't matter. Stick to 1 goal at a time. Once you're happy with 5km in 30minutes, you can then decide your next goal, 10km or 28 minute 5km
Also http://www.parkrun.org.uk/
Thanks all. I'm intending to finish the course then do a couple of 5ks a week, work on my time, breathing etc and then look into parkrun. I genuinely struggled the first day of week 1 but you, you just keep going and it's amazing what you can actually achieve just by getting up and trying.
Good to read another success story.
I'm slowly getting my missus into the couch to 5km thing but not really following the program.
The distance we're covering is always 5km (and flatish). I'm just trying to build it so there is less walking every time and over that time the pace is that wee bit quicker.
I'm slowly getting my missus into the couch to 5km thing but not really following the program.
The distance we're covering is always 5km (and flatish). I'm just trying to build it so there is less walking every time and over that time the pace is that wee bit quicker.
As others have said the key thing here is to get you running for 30 minutes solid at whatever pace you can handle at the 9 week point. Everyone's different so don't worry about how much distance you're covering, that will come in time 
As a C25K graduate all I can say is stick with it, it's simply brilliant. Took me from a non runner, having hated it when I'd tried in the past, to now regularly doing 10ks and getting under 26 mins for a 5k. My 30 minute runs now see me covering around 5.4km, when I finished C25K it was only 4.9km.
As a C25K graduate all I can say is stick with it, it's simply brilliant. Took me from a non runner, having hated it when I'd tried in the past, to now regularly doing 10ks and getting under 26 mins for a 5k. My 30 minute runs now see me covering around 5.4km, when I finished C25K it was only 4.9km.
Great stuff and your 2 mile time is very good for a beginner.
With parkrun, don't worry about building up to it - just register and go!! - There will be loads of people slower than you and its a great thing to get into. I've done 65 or so now and gone from my first @ 39 mins to 26 mins currently.
I much prefer running with other people than on my own.
With parkrun, don't worry about building up to it - just register and go!! - There will be loads of people slower than you and its a great thing to get into. I've done 65 or so now and gone from my first @ 39 mins to 26 mins currently.
I much prefer running with other people than on my own.
KobayashiMaru86 said:
I'm 17st at the moment so this is a good encouragement for me to try something like this. My only concern would be my knees but I guess when you build up like this you adapt. Ideally I'd like to be 15st again or at least under 100kg for the first target
i started 2 years ago, built up to 10km, cycle through the summer, at least 3 times a week. i was around 130kg when i started, now around 110kg. it does go for the knees. it is hard and injuries are common if you push yourself too hard.
but it is definitely worth it. got 3 10km races in the next few months, building up to a 15miler in October, need to keep training going. my 5km time is around 32mins, although i did a 31min in NOvember, but crap weather hasnt helped.
the hardest part is walking out of the door. but it is a great experience.
Congratulations. I love badminton but stopped playing a few years ago.
I did the couch to 5k and then kept it up for a couple of months after finishing it, squeezing in 3 runs per week. It really worked and I stuck to the plan. Unfortunately, I hate running and did it as a goal but it was a real chore for me. I gave up in the end and haven't ran in over 3 years. I just don't enjoy gym, running or other exercise. I also moved and my lovely local running route is too far away and I'd have to drive somewhere now for me to stick at it again.
I do remember being happy with 10 minute miles when I first started to achieve running without stopping. (I'd not make it to the end of the street now.) It's a good baseline to start to chip away at and it was a good feeling to get personal bests. At the end of the day, if you enjoy it and you've seen benefits in health and waistline then I'd not get too hung up on numbers. You can always set targets. 3 consistent runs where you get an idea of your normal and then target the next run to take 20 seconds off sort of thing.
I did the couch to 5k and then kept it up for a couple of months after finishing it, squeezing in 3 runs per week. It really worked and I stuck to the plan. Unfortunately, I hate running and did it as a goal but it was a real chore for me. I gave up in the end and haven't ran in over 3 years. I just don't enjoy gym, running or other exercise. I also moved and my lovely local running route is too far away and I'd have to drive somewhere now for me to stick at it again.
I do remember being happy with 10 minute miles when I first started to achieve running without stopping. (I'd not make it to the end of the street now.) It's a good baseline to start to chip away at and it was a good feeling to get personal bests. At the end of the day, if you enjoy it and you've seen benefits in health and waistline then I'd not get too hung up on numbers. You can always set targets. 3 consistent runs where you get an idea of your normal and then target the next run to take 20 seconds off sort of thing.
toon10 said:
Unfortunately, I hate running and did it as a goal but it was a real chore for me. .... I also moved and my lovely local running route is too far away and I'd have to drive somewhere now for me to stick at it again.
I don't run locally, find urban running weird and small parks uninteresting.So I drive to a large one, well worth it for the views, sounds and variety of terrain, Love it. Also enjoy the drive there and back.
Not used the Couch app, I used Strava and just compared end of run on performance to prior runs.
nbetts said:
That is amazing Sir, well done 
Thank you, these comments are really motivational and if in turn I can motivate a few people to also give it a go, then that is result in my eyes.My first ever run, day 1 it started to rain, processed by hail. It was about 1°C I'd say and the hail stung off my hands that were white with cold as well as being out of breathe and with sore legs I remember thinking 'the f
k have I let myself in for here'. Since then it's been windy, very cold, dark etc (I've even come back covered in snow!) The point is, I didn't give up and I'm much better for it.
KobayashiMaru86 said:
I'm 17st at the moment so this is a good encouragement for me to try something like this. My only concern would be my knees but I guess when you build up like this you adapt. Ideally I'd like to be 15st again or at least under 100kg for the first target
I'm glad I can encourage you, I read it can help build knee strength providing you don't overdo it. I personally have creaking knees and an injury from when younger but actually, losing weight has helped massively. I haven't once felt knee pain whatsoever. The odd sort calf muscle and ankle Give it a go.
MOBB said:
Great stuff and your 2 mile time is very good for a beginner.
With parkrun, don't worry about building up to it - just register and go!! - There will be loads of people slower than you and its a great thing to get into. I've done 65 or so now and gone from my first @ 39 mins to 26 mins currently.
I much prefer running with other people than on my own.
This is what I'm thinking of joining whilst still doing the 3 nights a week on c25kWith parkrun, don't worry about building up to it - just register and go!! - There will be loads of people slower than you and its a great thing to get into. I've done 65 or so now and gone from my first @ 39 mins to 26 mins currently.
I much prefer running with other people than on my own.
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