Very daft question ...

[Designbod]

Sorry for asking, but when it's talked about doing a 5k in 30 mins, does that include any warm up walking or cool down or do you start the clock after warm up and stop pre cool down?

[Rignold]

Well, no one really talks about doing 5k in 30 minutes during the programmem because it just about the 30 minutes regardless of distance.

But in general terms, no: your time for a set distance is usually fro the start to finish of the run, excluding whatever you do to warm up, cool down or drive to and from where you run.

[Designbod Graduate in reply to Rignold]

Many thanks

[Hidden]

Hey there Designbod , it's not a daft question at all, in fact something that crosses every new runner's mind at some point. For most, they start off tracking the entire run, warm-up and cool-down included, and this is perhaps because new runners have a lot to think about without trying to remember to switch the tracker on and off (doesn't seem like much, but you'll see constant streams of "I forgot to turn the thing off again, then drove for 5 miles home, my stats are all out!" It happens to us all at some point or other.

Usually around Week 7 when the runs are longer and there aren't any walk gaps people change to just tracking the run section, and certainly this is what veteran runners will do.

However, this brings me to the next misunderstanding about this programme - while the name Couch to 5K is particularly catchy, for most people 5K is not achieved in the 30 minutes, this is achieved by around 10% of participants. (You'll notice the runs in the later weeks are extended to 30 minutes plus 5 minutes warm up and 5 minutes cool down). So the plan is really Couch to 30 minutes of continuous running. Not as catchy though, is it?

The range is very broad although I think the majority are in the region of 31 - 44 minutes, which is still fantastic considering that all manner of people undertake this programme, young and old.

As tempting as it is to get the sub-30 by Week 9, Run 3, don't push yourself beyond your limits and end up on the IC - it's just not worth it.

Once you have graduated, you can then start consolidating your runs and the time will come down naturally. In the week I graduated my best effort was 31, but a few weeks after graduation (W12R2), I did manage the sub-30 at 29.01 using the Stepping Stones (C25K+ podcasts). I was so thrilled to achieve it, but was grateful that I could now focus on distance as I was getting obsessed - not good! For distance you absolutely need to slow down.

Conversely to speed up your 5K, you need to fun fast AND slow. I know that sounds odd, but the well-versed tell us that you need to incorporate intervals (so fast short runs) and long runs (so slow, 5K+ runs). The C25K+ podcasts are based on this idea. As this will mess with the base (C25K) programme and, unless you come into the programme already fit, you won't be ready for these, it is all best left until after graduation.

I hope this all makes sense and that you go on to enjoy the programme as much as I have - there's lots of good guidance and advice on the forum, so don't be shy about asking, everyone's super-helpful and willing to share their experiences to help each other, and particularly new-comers.

Good luck!

[Designbod Graduate in reply to Hidden]

Many thanks, Sutsha for such an insightful reply.

[Hidden in reply to Designbod]

You're very welcome and I trust it's all going well? 😊

[Designbod Graduate in reply to Hidden]

Hi Sutsha, thanks for asking 😊 I've not run since Wed which is my longest gap since starting C25k as have had family staying, but will jump on the treadmill later. Am on Wk 8 R2 and had to repeat R1 as found moving up to 28 mins running tough (and with the heat). When I repeated it, I managed it, so that felt good. I'm gearing myself up for an outdoor run, which is slightly terrifying (but a good excuse to buy more gear(. Not feeling like I love running yet but hoping that going outside might change that. Just need to find a place that's not too hilly as I know it's going to be tough! What's your typical running week at the moment and when did you graduate?

[Little-runner Graduate in reply to Designbod]

Definitely run outside!!! I've never been on a treadmill and never want to. Being out doors for me is a huge part of the enjoyment of running. I've heard that it is harder than being on a treadmill and don't quote me on this, but to replicate out door running you should set your treadmill at 1% incline.

Yes hills are hard, but for me, when I run up that hill that's been a bit of a nemesis, and it felt a little easier than last time, the sense of achievement and growth is amazing!

So yes...get out doors and admire the views!

[Hidden in reply to Little-runner]

I have run both indoors and outdoors, but not during C25K which I did entirely outdoors. I've also heard the cross-over can be tricky, so perhaps leave it until post-graduation. Or, alternatively you could do a KM or 2 on rest day just to try it out. Don't go mad though, it is rest day and should be treated as such. Stretch plenty and do some strengthening exercises to make it worth pulling those trainers on!

[Designbod Graduate in reply to Little-runner]

Thanks Little Runner, I did! It was much tougher than the treadmill but far more satisfying than running indoors. Thank you for the pep talk as it got me out there today (see post above).

I totally understand your point about beating those pesky hills, I had my fair share today but was very pleased that I'd managed it.

Will start sorting out some runs with views!

What sort of places do you run on - parks, roads?

[Little-runner Graduate in reply to Designbod]

That's great you got outdoors! Fab! I like to vary my routes as much as possible. My local from home route is a mixture of quiet housing estate and a park, and there are lots of options to mix it up.

We go away camping probably every other weekend, so whenever we do I love to explore a little and do some 'off-road' stuff, which I absolutely love! It's a challenge though to find routes that I will feel safe running on my own, and where I don't have to navigate my way too much. But at the moment my runs are only a couple of miles, so generally I don't stray away too far.

Definitely variety is the spice of life they say, so as much variety that you can get in the better, and don't fear the hills....embrace!

[Hidden in reply to Designbod]

Hey, that all sounds great. Sometimes it's the psychology that gets us and we can't get past a blockage but when we try again, with determination, it all happens. I believe it's a mental thing as completing a few days later suggests our bodies are mite than capable. The heat is a killer though so I try to go later when it cools down. I'm not a morning person, so can't beat the heat. Lots of people are trying a wet Buff around their neck, which they say helps. Haven't tried it, but will if it gets any hotter or if I have to go out early.

I started C25K on 10 April and graduated on 10 June.

I'm now doing the Bridge to 10K (Ju-Ju's Magic 10) and still run 3 times a week following the standard easy/recovery shorter run, mid-tempo run (5K) and then a long run, increasing steadily week by week aiming for 10K. They can be done using the C25K+ podcasts from Audiofuel, or as you wish.

Didn't originally plan to do the Bridge, kind of just happened.

The last week of C25K was proper tough as my legs adapted to the extra mileage and the one thing I wish I'd done was slow it right down. The reason I didn't? I was chasing a sub-30 5K for my graduation run. It didn't happen!

I got my sub-30 by week 12 and realised I just wasn't ready, I needed more strength that you can only get by doing more miles, not fast, just slow and steady.

It's a great plan, with the added benefit of advice and guidance from an array of runners on here who happily help each other achieve.

Be prepared for the last week, go in with determination and slow right down and you'll be basking in graduation glory in no time!

I'll wait by the (virtual) finish line to cheer you on!

💫🏃‍♀️💫🏃‍♂️💫

[Designbod Graduate in reply to Hidden]

Hi Sutscha, well, your motivational advice today really spurred me on and I laced up my new 'outside' trainers and set off around my lanes. Felt very alien, have to say, and hadn't recce'd a route so ended up going uphill for my first half - eesh. Must admit to slowing down a couple of times to a fast walk for a minute or so in my Toxic 10, on the hills but then picked it up again. This was Wk 8 R2 and I hadn't found R1 easy, having to repeat it even when I did it on the treadmill. Hence, this was considerably harder for me - elevations, ditches, wind, cars, no rolling road, but I ploughed on. The second half was better as mostly down-hill!

Was really chuffed with myself that I did it and may well repeat this Wk 2 run again outside and try to avoid any walk breaks. It was still v hot and I was a deep shade of purple for a good hour afterwards!

I did really enjoy being outside and hope confidence, and strength will continue to build.

Thank you again for all your advice and motivation today as it really helped me break through the mental barrier and just get on with it. I won't be rushing back to the treadmill unless the heavens open 😊☀️😎