Couch to 5K
64,192 members97,238 posts

Anyone else stop C25K but still running?

I stopped the app because of my health. I completed one 22 minute run and severely paid for it (2 days of ridiculous exhaustion, nightly muscle cramps/spasms). I’m getting tested for Lupus so random things cause these exhaustion/pain flares if I’m not careful.

I now do 2-3 miles a few times a week at different intervals. Yesterday was treadmill with hills:

5 minute warm-up

7 run, 3 walk, 6 run, 2 walk, 7 run, 2 walk, 6 run to hit 2.5 miles.

I’m loving the intervals and it’s not causing flare-ups. Anyone else?

3 Replies

Well.. the forum here follows C25K, because of the structure and slow and steady build up...

I am not sure which C5K programme you were following?

Check this post out, it has a lot of advice which may well help... NHS C25K has a slow steady build up and you would not be running anywhere near 22 minutes, until the end of Week 5, by which time your legs muscles and stamina and strength will all be developing.

Week 1 for example is very steady and I think you may find it easier than the pattern you are using now..maybe give it a try?

Week one

For your three runs in week one, you will begin with a brisk five-minute walk, then alternate one minute of running and one-and-a-half minutes of walking, for a total of 20 minutes.

1 like

I’m not following a program now. I’m following my own personal limits. I had the C25K app until the 22 minute runs were literally making me bed bound the rest of the day :)

With autoimmune diseases you can do everything right and then come crashing down in exhaustion without a notice... I did a 5k yesterday with intervals that worked with my body and as soon as the humidity increased suddenly my blood volume dropped... I started losing vision in both eyes without being dehydrated. #autoimmune life :)

But I finished my 5k, we learned I have to find more strategies for summer running coming up.

1 like

I went up to week 8 on the app, btw. I can handle three 8 minute runs max before autoimmune issues start ;)

1 like

You may also like...