Couch to 5K support thread.

SamSam17

SamSam17 wrote: »

I’ve heard about C25K and attempted it only making it to W4. I was going to a gym before work and found every excuse you can think of after a little while.

Now I’ve got a treadmill at home and I’m going attempt this again determined to see it through. I think I scared myself after attempting W4D1 and struggling with it.

I finally did this! :j:j:j I've wanted to for so long but finally started on the 10th Sept.
I finished few weeks ago and have been running 3-4 times a week since. I'm yet to reach the 5k mark but my last run was 4.5k so I'm close enough. I'm so glad I've done this, it was truly something that seemed so out of reach. Definitely ending 2018 in better condition than I started.

Cherryfudge

SamSam17 wrote: »

I finally did this! :j:j:j I've wanted to for so long but finally started on the 10th Sept.
I finished few weeks ago and have been running 3-4 times a week since. I'm yet to reach the 5k mark but my last run was 4.5k so I'm close enough. I'm so glad I've done this, it was truly something that seemed so out of reach. Definitely ending 2018 in better condition than I started.

Fabulous! It's amazing what the human body can adapt to (and even learn to enjoy). 5K definitely in reach now.

Narc0lepsy

Hi,I've lurked from time to time but it seems to have gone quiet.
I started c25k a year ago last Sept in desperation after a shoulder injury limited the various classes I used to do at the gym. I don't exactly enjoy running but I gain some satisfaction from doing it! I set my target to do a Park Run before my 60th birthday last April, and made it with 10 days to spare. I'm a very slow runner so my time was 43mins. I set another target to do 3 more before November but only managed 2, beating my time on the 3rd run but only by about 30secs. I've been busy and used that as an excuse, so only ran once in Dec. I'm determined to get back to it and would love to get below 40mins! I'm hoping maybe people will come back on the thread and encourage me. . .

MallyGirl

I did c25k about 6 years ago leading up to a run4life. I did carry on for a couple of months then life took over. 2 or 3 years ago I signed up for a free 6 week 'improve your Park Run' programme- starting time was 37mins but by the end I got it down to 31:47. Then injury got in the way, then another injury, then a cataract (at 49). I went out for 2 runs in December (first in nearly 2 years) and both were around the 40 min mark.
This week I went for a free trial at the local running club - days later my muscles are still complaining! I am hoping they will help with technique so that I don't break myself this time. The club aims for fun not prize winning and has a wide range of levels from casual jogger to marathon runner. If nothing else it is a floodlit, pothole free, safe place to run once or twice a week for not much money so I hope to keep going this time. They finished the 90 min induction with a timed 400m to give us a baseline- it took me 2 mins 22 secs. Definitely room for improvement:)

Narc0lepsy

MallyGirl wrote: »

2 or 3 years ago I signed up for a free 6 week 'improve your Park Run' programme- starting time was 37mins but by the end I got it down to 31:47.

What sort of things did you do to improve? I tried the C25K follow-on podcasts but have discovered that I seem to move my legs quickly but don't cover much ground, as jogging in time to their beats-per-minute felt really slow, as if I had to be hovered in the air before landing!

I know one of my time factors in my local run (Harlow) is affected by the fact that the start and first part of the course are uphill; we're not talking Peak District steepness, but if all your training is on the flat (mine is on an old airfield) it feels like a mountain. There are a couple of other 'inclines' on the course; one of which is short and steep so I've always walked up it because the first time I did the run it had been raining so it was slippery. If I can face the mild embarrassment, I should try walking the first part from the start then my running on the rest of the course should be better. That's my theory anyway.

Procrastinating but planning to run this week; Mon and Tues are my zumba days so hopefully Thurs/Fri/Sun although not necessarily all three.....

TubbyDown

Has anyone use the couch to 5k app? I've heard it's very good....

Narc0lepsy

Well I managed a run this am, haven't put it on the tracker so I don't know how far it was. No more than 3-3.5km I wouldn't think but at least it was non stop for 30mins. Let's hope I can keep it up.

Tubbydown sorry no advice on apps as I don't have a smart phone. I use the Good Running Guide to measure and log my runs.

indesisiv

Narc0lepsy wrote: »

What sort of things did you do to improve? I tried the C25K follow-on podcasts but have discovered that I seem to move my legs quickly but don't cover much ground, as jogging in time to their beats-per-minute felt really slow, as if I had to be hovered in the air before landing!

There is a direct correlation to number of miles and efficiency so the more miles you do the more efficient you become. Best way to increase speed is short hill repeats, interval (try something like 10 x 200 off 60 sec or 8 x 400m same rest) that should get your legs moving and stride longer.

TubbyDown wrote: »

Has anyone use the couch to 5k app? I've heard it's very good....

Never used it but know many people who have used it. Although most running clubs now run C25K courses which are really good.

Cherryfudge

I used the app and found it very helpful.

indesisiv, I never knew about the correlation but it explains why my longest runs have me running like a 'real' runner towards the end instead of my usual snail's pace!

Narc0lepsy

indesisiv wrote: »

There is a direct correlation to number of miles and efficiency so the more miles you do the more efficient you become. Best way to increase speed is short hill repeats, interval (try something like 10 x 200 off 60 sec or 8 x 400m same rest) that should get your legs moving and stride longer.

Thanks, I guess I'm just a plodder - my walking is faster than my 'running'! As I said, I did try one of the C25K further training podcasts but it didn't seem to match any rhythm I had. I'd better make more effort or find another. I've been having sessions with a personal training to help deal with an old shoulder injury, perhaps I'll get her to give me some tips. I suspect sadly it's a matter of making more effort!!

Anyway, I did manage a run today. I measured my Friday run and it was only 2.77km which was disappointing, but today I went back to one of my original C25K routes of 3.3km and managed to keep going. Door to door it took 40mins but that included about 10mins of walking to warm up and cool down. Luckily the old airfield about 5mins walk from my house has a load of footpaths and different routes, so I have logged different routes e.g. 'airfield when wet' (mostly tarmac/hard grit), 'airfield when shooting' (footpaths across agricultural land avoiding the clay pigeon guys) etc. There is a route from my house across bridleways that, to my amazement when I measured it, is actually 5km but it seems very long and includes a long hill - I've never actually dared to run it yet.