I have to run/walk my first 5k in 4 days. I’m about to try week 1 of the Couch to 5k program for 4 days but go the full 5k instead of 20 min

[IanAlbert]

Does this make sense?

[icklegui Graduate]

er... you are suggesting a) doing a run-walk every day for the next 4 days? And b) extending the 20 minutes until you've covered 5K? Running consecutive days is not good for a new runner as the impact of running damages muscles which repair and get stronger if you allow them a day off (ie without impact exercise - walking, cycling, swimming etc would be fine). Without the day off you increase risk of injury. This applies too if you try to do too much too quickly. Why not do a brisk 5K walk on 2 of the days?

Are you a totally new runner and are you hoping to keep running? Or is it just these days? You might be alright just for your 4 -day plan, but consecutive days and going extra isn't encouraged due to increased injury risk.

[Ripcurlrana71]

Little confused but sounds like you want to do 5k for 4 days consecutively? If you are running you need to take a day rest between each run.

If you walk it on the rest day that should be ok as long as you have a good fitness level. Be careful to prevent injuries.

[MarkyD Graduate]

That doesn't make a whole lot of sense.

If I understand correctly, you have a 5km event in 4 days time (assume Sunday). And you're planning to start C25K today. That sounds like PPPP to me.

You've not shared anything about yourself - age, current level of fitness, experience, nor anything about the event. If it's a 'fun run' then you could walk the whole thing. Or if it is one of the popular '5km run with obstacles' then the time will be more dependent up the obstacles, and less dependent upon running. But if you have to complete a timed course as a fitness test for a job, then you may have a target time in mind and need to get around in a particular time.

Anyway, I'd say forget all about starting C25K - it is way too late for that right now. Simply adopt a walk/run strategy. Divide the time up into 1 minute intervals. Walk for a minute, then jog slowly for a minute. When you get tired, walk for 90 seconds and jog for 30 seconds, or 105 seconds / 45 seconds.

The time to start C25K will be after the experience in 4 days time, I suggest next Tuesday.

[IanAlbert]

So... I ran/walked my first 5k today by following modified Week Two: brisk 5-min walk, then alternate 1.5 min of running, 1.5 min walking for a total of 5k. My time was 45 min 19 sec (using my iPhone). I will next run on Sunday where I hope I don’t embarrass myself. Background: I’m 75 and exercise 3 times a week but have not run for many decades.

[IanAlbert in reply to IanAlbert]

I hope to continue C25k next week

[mrrun Graduate]

Well, all the best of luck, and whatever you do/however you do it, go as slowly as you possibly can. I am not joking or patronising.

[IanAlbert]

My legs were feeling stiff so I took a hot Epsom Salt bath and the stiffness went away. I’ll try not to over do it on Sunday.

[Jay66UK Graduate]

If this works for you, good luck. But it isn’t C25K in any sense.

(And I’m not suggesting everyone should do C25K, just that it’s hard for anyone here to support you doing something very alien to that specific programme.)

Enjoy your running!

[IanAlbert]

Jay66UK’s post seems a bit harsh. I “won” the honor of representing our organization in a charity 5k with no time to prepare and I desperately looked for help on the Internet where I found C25k. This program and the comments posted above helped me form some kind of strategy to best represent my organization. I used the essential idea from C25k of starting with alternating walking and running (building up to more running later on). That is what I test tried - basically a modified beginner level of C25k. I think it was reasonably successful. We’ll see what happens on Sunday after another hot bath and a good rest. I don’t intend to tax myself too much but will try to do the best I can under these unusual circumstances.

[icklegui Graduate]

Good luck! Was interested to read your further posts and explanation. I think what Jay66UK might be getting at is that the "C25K" programmes are to get people - over 8-9 weeks minimum - to running a whole 30 minutes (or 5K depending on variation). Doesn't mean run-walking isn't a great way of covering 5K!

I'm sure we all hope to see you on the forums after your event, to let us know how it went and whether you will continue with Couch to 5K

[IanAlbert]

Thanks for the encouragement

[icklegui Graduate]

maybe look up some stretches, if you haven't already, for after the 5K as well, might mitigate stiffness and aches. And perhaps dynamic stretching beforehand.

[IanAlbert]

OK. I do various stretching exercises as part of my regular schedule so I’ll do them before and after the 5k tomorrow

[IanAlbert]

I walked/ran my first official 5k (after a trial run) and won for our town’s age group (>69) in an official time of 43 min 26 sec. After the ceremony (where I was presented with a medallion!), I went home, took a hot bath, and I’m resting for the remainder of the day. It was fun participating in the worthy community charity event and I hope to continue with the C25k program, starting with week one next Tuesday morning.

[IanAlbert]

I told my 81 year old brother about my walk/run and he said that I shouldn’t run, it’s too hard on our elderly joints and body. He does recommend swift walking, which he and his wife do regularly. Any thoughts from C25k advocates.

[Kamia Graduate in reply to IanAlbert]

Well done on you run👍🏻

I just did a quick google search and from what I can see (I only looked at a couple of things) it’s good for people your age to exercise.

It does say go for a health check up first though.

It says it’s good for your bones and muscles making you stronger so less likely to have a fall and hurt yourself. You might need to change your diet though.

[IanAlbert in reply to Kamia]

I’m a vegan, which I think helps a lot.

[mrrun Graduate]

Well, I’d say whatever works for you, benefits you, and causes you no harm is worth pursuing. However, should you intend to run again and for longer l would recommend a more structured process such as C25K. If followed correctly you’d be likely to develop and carry on. Good luck!