Couch to 5K

Pre Couch 2 5 k

Hi, we have never run before and not sure if we can. I am 68 and my husband is 72. We signed up for this to have a go.

We won't have a clear run of weeks until November due to various travels so we are using this time to prepare ourselves with our yoga and Tai Chi, free weights and a new walking plan. I have signed up to Strava and have walkit.com. Starting on Wednesday to do thirty minute timed circular walks, three times a week. That aim is to get up to speed so we can walk 45 mins at a good speed.

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Hi - it sounds like you're healthy and active so I'm sure you can give this a go. The great thing about couch to 5k is that it builds you up slowly. Good luck and let us know how you get on.

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Thanks

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You also don't necessarily need a clear run of weeks to start. One rest day is the minimum but more is fine. A couple of times I had a gap of 5 to 7 days between runs no problem.

Whenever you decide to start, good luck and enjoy it.

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This is such good advice, no-one has ever had 9 clear weeks in a diary, life has an annoying habit of getting in the way. I've read about some guys here taking up to 9 months to do the 5K, so please don't be deterred and try Week 1 Run 1 - you may be pleasantly surprised! And if it's too hard, try again a little later

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Thanks for the advice

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Hello and welcome! That sounds a very sensible plan! If you have any health issues or worries it may be worth checking with your GP before you begin running.

If you feel ready to start week one earlier then do so.

Good luck both👍🏼

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Thanks. I made the plan based on B J at Geek Fitness who thinks the C25K could be improved by folk working on their overall fitness first and suggested walking with a speed goal

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Hi there sounds like you have a plan. I agree with not needing a full run at the program but I also like the idea of you building up your fitness and stamina ready for it. We have a lovely supportive Walking for health forum as well, here is the link, if you feel that might help as well.

healthunlocked.com/walkingf...

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Thanks for the link. Yes my research showed that failure and problems with c25k are often due to poor fitness although my triathlon son tells me folk can 'saunter' around a park run. ;)

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You can check how fast people do your local park run. There's a results page so you can see how long the slowest person takes. I could probably walk mine and not come last (I walk fast). My brother says two people power walk his one every week.

Did my first one last weekend and really recommend it.

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Thanks that is useful to know

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Yes, I just did my first Parkrun and I may well use the route other times as it's pretty perfect. The right length, not too much gradient, a mix of terrain, no tarmac. Worth investigating early - you can make good contacts.

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My impression (as far as this forum goes) is that the ones who have most difficulty with the programme are those who are already very into fitness.

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Just to say well done and good luck to you both. With your positive attitudes you will succeed.

Keep posting to let us know how you are getting on.

Enjoy your travels!

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Thanks will do

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Wow, good on you two. Respect.

I'm mid 40's and new to this thing called exercise. I'm overweight and a reformed smoker so that probably adds 20 years to my fitness age.

Reading all the advice on here everyone seems to say as long as you keep to a sensible gentle pace to start, don't go mad, stick to taking your rest days so you don't hurt yourself you can do this if you want to, regardless of the number your birth certificate says.

Good luck

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You're spring chickens, here's some inspiration for you 🙂

bbc.co.uk/sport/get-inspire...

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I have a feeling you two are going to be inspirational! Keep us posted of your progress! And, like the others say, start Week 1 whenever you feel like it and don't worry about the run of clear weeks - life always gets in the way, and possibly better to start now while the weather is good, than when it turns wet and cold. Hopefully by the time Autumn/winter rolls around you will be well into the plan and it will be a routine for you. Good luck!

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Hi there

I'm 63 and I've never been a runner but yesterday I managed my first ever 5k! The programme is brilliant at giving just the right amount of challenge. I do think that you need to be fit though - although I'd never run I had been doing spin classes, long walks and weight training. I was most worried about my knees and though the impact might damage them but I did a lot of reading around it and there seems to be a new way of thinking which says knee pain can be improved by running. I also googled which trainers to get for knackety knees and I've been really pleased with my purchase of Puma 600. I developed plantar fasciitis through too much walking but haven't felt this at all when running. So all in all - go for it!

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Thanks that is really helpful

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Hi, there! I'm 70 and have walked 2 miles/day for years. My son told me I need to run--that I'd be the healthiest I can be.... I argued, but he prevailed. So I am in week 9. Early on, I checked with my doctor who said it sounded like an ambitious program for a 70-year-old, but I emailed her to say I had run 20 minutes when I got to that week, and she said, "Keep it up!" I must say that some speedy walkers were passing me while running which is embarrassing, but I feel better and I am happy when I run, so I hope you go for it! The first week I was really out of breath but now I've learned to trot along.... I'd like to see you post as you folks progress!

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Just a thought.... if I had had this plan, I'd still be waiting (and in fact I'd be quite ill) I can't sustain a brisk walk for 45 minutes, it is too painful and has adverse effects on me... but I have run without stopping for two hours. I am so glad I took a punt on running!

I have some very fit running obsessed relatives and I wanted no part of what they were into, far too much fuss and bother. I'd done some Random Acts of Fitness ie parking at the far end of the car park, and I'd got a puppy a year or so before so was used to doing some walking, but I couldn't sustain a brisk walk for a useful period of time. Most of my life was (and is) spent in bed - an evening on the couch is a struggle!

I won't say it was easy - my "Week 1" didn't take the 3 sessions, somewhere between 12 and 18 (I lost count!) I'd do as many of the run sessions as I could and then walk the rest. We always tell people here to slow right down when running (don't assume it has to be faster than a walk) but with the benefit of hindsight, I was also walking too fast *for me*. The key thing is keeping going in the relevant motion.

This is not to discourage you from your plan - my physiology won't be yours. Walking, being less high impact, is simpler in some ways because you don't need to put special footwear or clothes on to do it long term (I did start running in ordinary clothes and walking boots - that wasn't what held me back though as weeks 2-9 went way, way, way better than the week 1 sessions and I didn't get shoes until more than half way through - my first purchase was a sports bra, and then firm control knickers, before shoes!)

But I did want to say if you want to run, run, by all means let your plan facilitate you... but don't let your plan hold you back - the NHS C25K is very gentle. I am endlessly amazed by how much better a workout my heart gets with a run compared with a walk. I will go for a run to relieve pain sometimes.

Sometimes the 'fitness folk' have a different standard in mind.

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Thanks something to bear in mind

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Hi and welcome!

Sorry that I missed this post.... You have had some great advice so far, and Realfoodieclub has given you a link to the great Walking for Health programme too!

I am a seasoned runner.. 67... husband walks.. 71 :) Plenty of time until you reach November and it sounds as if you are on the way!

Lots of building up going on for you, too... I agree with GoogleMe , that the programme is so gentle and so structured, and intended to be taken at a really gentle pace, that I think, with your excellent get ready for it, routine, you could find it is okay!

The folks who don't manage it, or disappear from the running path, often do so, not because of poor fitness, but mainly because they push too hard, too soon, they miss weeks out or runs every day, and then wonder why it all goes pear-shaped! It is Couch to 5K and the ethos is.. getting a non runner to run, safely and injury free and having had fun ! :)

I am looking forward to your posts very much!

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Thank you old floss that's very kind of you. I have a son who is a serious marathon and other sports person. He has introduced us to Strava that counts our distance and speed on our mobile phone. He wants to run our first park run with us which will be fun

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Especially when you streak ahead :)

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Well, I'm a bit behind you (in my sixty third year) bu take it a bit at a time and I think you'll be fine. It's changed my life for the better. Give it a crack, you have nothing to lose! Good luck!

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