Couch to 5k Running

Ephemera

Well done sarsief, and Juno, despite your lack of energy....I've had my personal training session today and after a rest tomorrow (well a bash on the wii fit) will be attempting a 30 minute run on Thursday... so hopefully back on track.

Looking forward to lighter, milder nights!!

Ephemera

juno wrote: »

Had a not too great run today Have new playlist, which helped, but I have no energy. Apparently this is because I need to eat more carbs

Cheer up, chuck, you've been such an inspiration to everyone....

juno

Ephemera wrote: »

Cheer up, chuck, you've been such an inspiration to everyone....

Awww, thanks

I went on the treadmill again today, and managed 4.5k in 32mins! :j I have no idea how the website decided 30 mins is 5k. I ran most of it at 7.8km/h, and the last bit I went up to 8.6km/h :eek:

sarsief

Well done Juno, I don't know how you run on a treadmill, I always feel like I may fall

Out again tonight, oooh it was cold! Found the 2nd and 7th intervals the easiest and didn't get a stitch until the half way through the 8th interval. Had very heavy legs so think I was a bit slower, is this usual?

I am feeling a little fitter already just from starting this program - I have run up stairs and across the road without getting as puffed as I usually do!!!
Can't believe I am noticing the improvements already!

Am having to schedule my runs into my diary, as I get so busy during the week. Will struggle next week as will have to incorporate them in the morning ... I am really struggling to get up in this weather.

Any tips on how to motivate for morning runs would be appreciated!!!

webitha

*****creeps back in******

hey everyone please dont shout, but ive not done a single run for 5 weeks :eek::eek:

first i was really really ill, then the kids got poorley then this week i have been very very heavy (womans things) and had no energy at all, but i shall start back in at week 3 from monday...promise

Penny_Watcher

webitha wrote: »

*****creeps back in******

hey everyone please dont shout, but ive not done a single run for 5 weeks :eek::eek:

first i was really really ill, then the kids got poorley then this week i have been very very heavy (womans things) and had no energy at all, but i shall start back in at week 3 from monday...promise

Errmmm...... me too.

Have had flu, then bubbly lung problems (don't ask _pale_) since the beginning of December so it's back to square one for me. Chest is all clear now, but the body has forgotten what to do. :eek:

From being able to run 5k comfortably in November I now can't jog 50m without getting breathless . I've started on a regime of loooong dog walks (about to go off on an 8 miler) to remind my heart, lungs and leg muscles of what they are actually capable. Then back to Podcast One on Monday.

k_bagpuss

Hi all, wish I'd have found this post before! I've just started the couch to 5K run that was in the Guardian supplement last Saturday although I'm going to download the podcasts too and see how they work. So I'm on Friday of week 1 and here's how it's panned out so far...

Mon - 45mins Street Dance Class followed by 20 mins on treadmill comprising 1 minute walk (3.8mph) 1 min run (5.7mph)
Tues - rest
Wed - 25 mins treadmill comprising 1 min walk (4mph) 1 min run (6mph)
Thurs - Rest
Fri (tonight) - treadmill again, 20 or 25 mins as above and a swim I think (1000metres)
Sat - 1 hour Body Combat Class
Sun - rest.

Am I doing about the right amount?

juno

sarsief wrote: »

Well done Juno, I don't know how you run on a treadmill, I always feel like I may fall

The first few times I went on a treadmill, I did walking slowly whilst holding onto the handrail. Then this progressed to walking quicker still holding the handrail, and then walking not holding the handrail at all.

The treadmill I use has an emergency stop that you clip on your clothes, so if you do start to fall off it stops. I have caught it a few times by accident, and it does work, which is reassuring!

I would rather run outside, but it's too icy. And by the time I get home from work and get ready to go it's usually dark, which I don't think would be the best combination.

Out again tonight, oooh it was cold! Found the 2nd and 7th intervals the easiest and didn't get a stitch until the half way through the 8th interval. Had very heavy legs so think I was a bit slower, is this usual?

I found the 5th run the hardest! If you're getting a stitch, are you sure you're not getting carried away because it's the end soon and running too fast? You want to try to keep all the intervals the same speed. Being slower than usual is fine, as long as they're all the same.

I am feeling a little fitter already just from starting this program - I have run up stairs and across the road without getting as puffed as I usually do!!!
Can't believe I am noticing the improvements already!

Am having to schedule my runs into my diary, as I get so busy during the week. Will struggle next week as will have to incorporate them in the morning ... I am really struggling to get up in this weather.

Any tips on how to motivate for morning runs would be appreciated!!!

At least you've worked out in advance what you have to do! And hopefully your improvements will be their own motivation anyway.I hate early morning runs, so I avoid them.

Alias_Omega

Hey guys, keep the good work up.

I use to struggle, but now i can batter out 5k in 27mins or so without any pain in the legs, only pain is about 4+ miles.

My method was a fast short pace, at a fast jog speed ensuring i could run 5k in one go, over 30mins, then in time increase stride length & pace of the stride.

With time, it will all come....

Roll on the 10k race...

dora37

I need a bit of help to understand week 3!

Here is what it says on the webste:

This week you'll have a Brisk five-minute warmup walk. You will then have 2 repetitions of the following:
Jog for 90 seconds, walk for 90 seconds, then jog for 3 minutes, and walk for three minutes. Then we will repeat the intervals jogging and walking for a total of about 15 minutes. We'll finish up with a 5 minute cool down.

I don't understand the bit in green -where does the 15 minutes come into it? The whole session takes 26 minutes and the bit before adds upto 18 minutes, so am a bit stuck on this bit.

Any ideas, short of listening all the way through the podcast?

Thanks.