Not as couchy as I thought.. would I cope with 5k to 10k?

[Pickettemma]

I've always been a reasonably active person but never run and always thought I couldn't run. I started couch to 5k.. and at the end of week 1 I was feeling like it was easy. So as a test I did my first parkrun, picked a pace I believed I could hold a conversation at and decided the run the whole thing. Finished in a time of 33:33. So should I move straight on to the 5k to 10k programme or will I injure myself by doing too much too soon?

[Notsobigdoug]

Well done that’s a brilliant time. As for skipping the wk5 and going onto bridge 2 10 k I would still follow the program just so you’re legs get use to running. On the other hand everyone knows there body limits and how much we should do to avoid injury. Just a word of warning that some people might give you a little stick for being a head of yourself. Just take a look at some of my earlier post and you will see the negative responses I got because I was able to run for 30mins from wk7r3 so in theory it took me 7 runs to get to graduation

[Pickettemma in reply to Notsobigdoug]

Thank you, Really? I thought everyone was pretty supportive here! I think if you're doing well does it matter how long it takes you everyone's progress is different!

[AnnieW55]

Obviously following the programme would be ideal but if you feel able to do more quicker why not try a run from each week just to get yourself running comfortably and you may find a level where you need to try more i.e. You might find say week 6 run one tests you so think about doing the programme in full from there.

However, Running on a regular basis is different to a one-off. The wayside is littered with many who tried too much too soon. Running legs take months to build but the aerobic system benefits from run1 so there is a balance to work out.

Listen to your body if it becomes a chore/ niggles appear cut back to earlier weeks and build up from there.

(After saying that I'm a bit of a rule follower and would do the whole thing as set out, especially if this is a first attempt at running - only running builds running muscles, other exercise builds for different things. Walking uses different muscles, cycling is not load bearing, bone building etc). Best wishes for whichever plan you decide to follow.

[Pickettemma in reply to AnnieW55]

I was thinking of following the programme to the letter with maybe one run from the bridge to 10k a week or so, (I run every other day not strictly 3 a week) so it keeps me motivated as otherwise I get bored

[AnnieW55 in reply to Pickettemma]

If you're thinking of doing c25k on alternate days to complete it why the rush to throw in a 10k programme run as well? I get the boredom thing but the c2 runs aren't all identical. Running on alternate days might tire you when doing the longer runs, some people need an extra day between runs but if you get through ok then you have a whole new programme to work through. Have you seen this?

healthunlocked.com/couchto5...

And this

healthunlocked.com/couchto5...

[Pickettemma in reply to AnnieW55]

I have tried doing the couch to 5k multiple times in the past and always dropped off because I get bored, I find I have to run (not jog) the 1-4 mins or otherwise I feel like I haven't done much. I do tbh think I will have to try and stick to programme and get my muscles up. Maybe throw in a longer slower run at my own pace every two weeks to spice it up. I haven't yet struggled with DOMS, I find one rest day in between is enough for me

[Millsie-J in reply to Pickettemma]

We all run, just different paces. Same technique whatever the pace . Jog or run, just different words for the same thing😀👍🏼. If you were cycling it would be cycle fast or cycle slow, same thing/ technique but different pace.

[ju-ju- Graduate10]

Hello and well done on your progress. Have you run before or do a lot of exercise? My personal view would be to complete the program as the general rule of thumb in running is not to increase by more than 10% a week in order to prevent injury. Clearly you will sail through and then we can support you to get to 10k too... you are clearly a natural 😎

[Pickettemma in reply to ju-ju-]

Thanks! I have started different running programmes in the past, but been unmotivated. This time I have some goals and things to keep me on track! Aside from that I've done a lot of cycling, swimming, horse-riding and climbing! So reasonably active. Think from the sounds of most of the advice I will need to be patient and stick to the programme as much as I can!

[ju-ju- Graduate10 in reply to Pickettemma]

Ah yes I thought as much, you are starting with a fabulous level of fitness which is great.... 😎

[IannodaTruffe Graduate10]

Just bear in mind that it is the impact of running that triggers adaptation of your muscles in a different way to non impact exercise. This adaptation is slow, taking may months.

This post explains why we recommend that new runners take it easy healthunlocked.com/couchto5... I would draw your attention to the two tales of woe linked to towards the end of the post.

Just because you can, does not necessarily mean that you should........

[Tasha99 Graduate10]

Omg you’re better than me and I’ve just graduated C25k! Go on to bridge to 10k I reckon!