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Couch to 5K
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Repetition is THE Mother

We all have our little personal ways, and one of my beliefs is that repetition, consolidation, discipline and strength exercises do me good. And quitting smoking, of course.

I completed C25K twice. Before going up to 10K l spent several months drilling 5K three times per week at around or below 30min each time.

Got to 10K quickly through 10% rule and again worked on consolidation so that l can now run it without strain and at my gentlemanly trot.

Now then. Half marathon. Different proposition. I consolidated 10K and 15K runs and deep down l know I've got this, l can do it with a little push. But l also know, and that's not deep down, it's blooming obvious, that I'm a 53 years old (young?) bloke with a history of bad injuries. I famously pulled my lower back trying to serve dinner, for god's sake!?! That much l do know.

Soo. In line with tradition and my beliefs l have decided to tackle 21K from scratch. From day one (ok, ok, excluding doing C25K for the third time). I've got experience and muscle knowledge on my side, stamina and solid core, time is definitely on my side, I never sign up for races and then freak out thinking how am l going to do them, and now that the winter is passing l will have the best time between today and late April to commit to something that l see as a genuine fun.

The dates, times, diet have all been planned, there will be easy consecutive runs and I'll be going with Hal Higdon's training program as suggested by Tomas some time ago. Part of the reason why I'm going 'backwards' (l actually believe it's a good way forward) is that l don't want to run/walk the distance. For me running is literary that, running, and if l walk it - l then stop it. Based on that all l need is good old preparation, belief and discipline.

I will keep you posted! ;)

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I loved reading this you are an inspiration. Im 43 and having niggling hip aches and tight lower back so need to stretch alot. I'm off for for new trainers as really enjoying this and want to go further. Keep going x

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I work on my hips daily, as suggested by my osteopath. Knees also daily, as ordered by my physio. ;)

Trainers are crucial, get something that's perfect for you, preferably through gait analysis and avoid being drawn into brand/price traps. My gear is not that expensive, it's actually much cheaper than some famous brands - which didn't suit my body at all.

Enjoy!

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Good for you, mrrun. I know you will crack it, and you are nothing if not disciplined.

Glad to hear your trotting is always gentlemanly :D

As I've mentioned, I plan to run a HM in September - so I've got loads of time to prepare but I struggle with distance increases due to my dodgy knee, or rather my inability to control my pace properly. It will also still be roasting in Rome in September. So I see it as possible but no cakewalk. We should compare notes as we go along...

I like the look of Hal Higdon's programme, more than the MyAsics training plan, although I know many people swear by the latter. I like the simplicity of the Higdon programme.

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Thank you as always, Helene! The idea is to avoid hot weather and get it all done before that hits us. Last summer some of us experienced the Mediterranean heat at its worst where running is reduced to around dawn and 5K max, and given I'll be spending chunks in that madness again, l aim to come prepared. :)

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Grest post and really great plan!

You will have the HM nailed for sure!

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Cheers, yes, that's the idea!

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A very sensible approach. I like the HM distance: it is long enough to be a proper long race but not so far that training has to take over your whole life.

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I took my time and spoke to several full marathon runners, considered all options and figured that's the best for me.

You're absolutely right. Training for the big one takes over everything and is not for everyone. Psychological aspect is crucial, especially in training and as one of the guys told me, he came to Paris ill prepared, under trained and over confident......and woke up in a medical tent.

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As a novice runner I'm nowhere near any sort of marathon preparation stage anyway, but I can't see myself ever being able to give it the type of dedication it would take, especially as I'm not really drawn to the idea.

I'm more attracted to short-mid length races in interesting locations - the Appian Way 13k, the San Giovanni Night Run through central Florence, the Rome Urban Trail 15k - so they will hopefully be part of my motivational planning this year.

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Night run through central Florence? And I thought that running along the Thames was glamorous, lol.. oh dear... ;)

I agree with you, dedication comes from a natural idea. You can't push yourself into something you don't instinctively feel that you belong to.

Marathon for me, at this stage, and current mindset equals a trip to the moon. Nowhere near it, and maybe that push will never come either.

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I'm 51 and I love this. Inspirational!

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I took inspiration from other guys on this forum who also went and did it. Remember to choose what suits you, we are all very different!

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Oh this is exciting, mrrun! Good luck with your training; I look forward to reading your updates.

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The chunks of it will be done around Battersea park, l find it perfect for such distances. Especially earlier in the morning when you can stretch it along the river. I intend to have fun with it! ;)

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That’s a beautiful run. I fully intend to run in every London Royal Park this summer. 🌳

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Good for you it sounds a great plan. Revisiting methods often pay off. Please tell me if you find a plan that gets me 2000 km done in a year 😱 Best of luck, but we know you’ll smash it

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Oh, Jan, you CAN do that distance! Remember to do most of it before the next Scorchio, it is very likely that we'll find ourselves in that furnace again, hehe!

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And there’s me dreaming of reaching 5k 🤫

Love the gentlemanly trot 💜💜😂

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I was struggling with three minutes, let alone 5K. ;)

Then, when l read other guys' posts l thought, oh, hang on!...

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Good plan 😎

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I am DEFINITELY going to follow your reports Mr R - I like your goal and I like your outlook :)

Very best of luck :)

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Many thanks, mate.

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Great plan mrrun. I feel a little inspired......

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Thanks, Helen! Let's hope my knees, hips, lower back, shoulder blades, lungs and ankles cooperate. ;) The rest should be fine.

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Your brain is the most important body part when running imho, and you seem to have got that sorted! (Trump voice) “it’s gonna be great”

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Yes, you can do this. You have a solid background and a good plan to follow. Go for it! I shall look forward to reading your progress reports because you are a lot more disciplined than I am :)

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Anyone can do it, Annie! Discipline helps with any goals if a goal is really what you want to do. Ok, maybe not if you want to clock 5k in under 3 minutes but you get my point. ;)

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Sounds like you have started your preparation of belief & discipline....there is no way you arent going to do it with a cracking plan like that....we all know you can do it too...looking forward to reading all about it!! 💪🏻🏃🏻

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Belief and Discipline! You have just made me feel like a monk. Maybe that's my next move? A running monk!

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Sounds like you've got it all worked out, and with your dedication and self discipline you're gonna do great! I look forward to follow you on your journey :)

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