Advice please? : Advice please for a March... - Couch to 5K

Couch to 5K
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Advice please?

Jude1963
Jude1963Graduate

Advice please for a March graduate.....

I just went out and did 2 km. No more no less. It took 15 mins or thereabouts. The point is I’m now beating myself up about it (yet again!) because I really, really struggled for the first 10 minutes (nearly gave up) then I settled in the last 5 but decided to stop at my target of 2km.

In your opinion is that enough if I do it every day? Or am I copping out and just getting away with only 15 minutes exercise per day?!

I think that doing this every day will be surely better than doing 5 km every week or so. I simply wasn’t getting it done. Whereas if I run a short distance each day then I’m not dreading it, it’s 15 minutes of my time and I can say I’ve run!

What do you think??

Sorry if I sound like an impatient and indecisive old girl but I just need a bit of guidance. I’ve run many 5kms since March but the heat meant I’ve got out of a proper routine and I really struggle.

19 Replies
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Sweatyfaced
SweatyfacedGraduate

It sounds to me a little bit as if you've lost your confidence in your ability to run for 30 mins. If you're out of the habit, why not go to the week in the programme that gets you to run 2x ten minutes and see how you find building yourself back up? You'll get that sense of build and confidence all over again within the safe structure of the programme.

I have no idea if 15 mins a day is a good idea btw, so I'll leave that question to other more experienced people. Hope you get back into the habit though and find a happy medium for you... xxx

Jude1963
Jude1963Graduate
in reply to Sweatyfaced

Thankyou. I think I see 5k as a bit of a challenge every time I set out. But I’ve done it many times so I shouldn’t be scared!

Irish-John
Irish-JohnGraduate

Running every day is not recommended because of increased risk injury according to people who know a heck of a lot more about it then I do so cannot help there.

I see where the vast majority of us are kind of 'lost' after 5K graduation and it can take weeks or indeed months to find a schedule and routine that fill the space left when we don't have the structure of the 5K programme. Also - the relatively huge jumps in times accomplished are replaced by much shorter ones as distance/time increments decrease percentage wise.

For me it was figuring out what 'milestones' could motivate me - it didn't take any time to realise I will never be 'fast' so I settled for 'distance' and the goal of 10K in however long it would take me. I also made tapes of good music and shows etc to listen to as I ran - and one set of songs in particular with the beats per minute of what is a 'comfortable' pace for me to tun to. That helped keep me 'slow and steady' and achieve first 10K and then 10 miles.

Some are 'genetically gifted' when it comes to running - the rest of us have to figure out a methodology to attain goals, and a motivation to help with the discipline to reach them on the 'I just don't want to DO this days' :)

15 minute every day is, imho, better than 15 hours on the couch but for me 15 minutes a day would become so 'routine' it would bore me to death - the way doing 'only 5ks' would now. Believe me though - there are days when that 5K is unreachable because we are not machines, we are humans and there are so many factors that can affect running its amazing we do it at all on anything like a regular basis :)

It takes courage to admit our uncertainties and qualms, my hat is off to you - and best wishes for whatever decisions you do make :)

Jude1963
Jude1963Graduate
in reply to Irish-John

You do sound like you are “genetically” more able than me. You’ve obviously taken to it like the proverbial duck. Well done you. You should be incredibly pleased with yourself.

I think I have felt a bit lost after graduation. I’ll admit.

But I am determined to never stop running in whatever form it takes.

Maybe this is just an attempt to find the right schedule for me.

Either way I’m definitely off the couch!!

Irish-John
Irish-JohnGraduate
in reply to Jude1963

LOL - I started from a most genetically ungifted place :) I was watching a guy on two steel legs running once and envied him - no lie :) With two forms of asthma and screwed foot bones on top of a long relationship with ciggies and the sofa, well...when I finally told a friend - a very close friend - that I had 'started running' she literally burst out laughing and thought I was saying something so ridiculous she got rather upset when I said it was true :)

Jude1963
Jude1963Graduate
in reply to Irish-John

I’m very impressed. You’ve obviously come a long way.

Well done you. You’re an inspiration. 👍🏼

Irish-John
Irish-JohnGraduate
in reply to Jude1963

It was a post about how screamingly-knackered the runner was that got my interest just before June 1, 2016. I came across the app and forum by sheer accident - had a new phone and was idly scrolling through it.

For the first time in my life the notion struck me that maybe running was NOT something you could either do 'easily' or 'not at all' :)

I started out of boredom with walking, thought I would MAYBE get as far as week three and then at one point my whole 'dream' was to be able to run nonstop to the 3/10th of a mile marker in the Park...

It does not happen overnight, but all those 'slow and slower still' and 'run your own race' days sure mount up to some fantastically surprising days :)

Jude1963
Jude1963Graduate
in reply to Irish-John

Yes, the process of getting to 5k was eye opening for me. And that’s probably why I’m a bit obsessed about not wanting to lose that ability. It was like magic.

I guess I have to just stop worrying and just do it. Just like I did every week of the C25K program.

UnfitNoMore
UnfitNoMoreAdministrator

I plan on using shorter runs for pace after graduation, could you do a couple of them and a 5k?

Jude1963
Jude1963Graduate
in reply to UnfitNoMore

Good advice. I think I probably do have to throw in the odd 5 km.

I know I’ve done it many times so what am I worried about! X

Irish-John
Irish-JohnGraduate
in reply to Jude1963

It really does take us a lot of time to convince ourselves we are 'real runners' :) Strangely enough - I just posted something about that this morning :)

Don’t forget the Toxic Ten (and for some of us Twenty😮) is an actual “thing”. It’s where your body has to adjust to what is being asked of it. The oxygen you take in has to get to your muscles via the blood stream as your body can’t provide energy for moving and breathing and staying alive all at once and is the good reason for starting off slowly, together with the warm up. Some people don’t seem to suffer too much, others find the beginning of a run a real test.......

Use the search box to look for Toxic 10, there will be lots of posts about it. Or google it.

Jude1963
Jude1963Graduate
in reply to AnnieW55

Thankyou Annie. It’s good to be reminded of the facts. It is a real thing for me. I could cry sometimes when I’ve just got going and I feel like s**t. But I do settle usually in the 3rd km. I have to remember that.

IannodaTruffe
IannodaTruffeAdministrator

The recommendation is that you do 150 minutes of heart rate raising exercise each week.

Jude1963
Jude1963Graduate
in reply to IannodaTruffe

So I need to add the odd longer run. 👍🏼

I think I need to stop being scared of what I’ve already accomplished and just push through. I do settle after 10 minutes and I should just carry on. I think I’m just too impatient.

GoGo_JoJo
GoGo_JoJoModerator

I looked you up yesterday to see if you'd posted recently. I was a bit worried you'd lost your mojo...

I think you should give it a go. If you can work 15 mins into every day or even every other day then you'll get into a good routine going. I think you'll come to a natural point where you'll think...oh I'll just do another 5/10/15 mins sometimes though as I do think a 15 min run will get dull unless you have lots of routes around you.

It is hard to know what's right for you as we're all so different but I'm sure you don't want to lose what you've achieved.

Either way, we're with you! 🤗💗

Jude1963
Jude1963Graduate
in reply to GoGo_JoJo

Thanks Jo. 😘

That was my thinking. That having an easier routine was better than stressing about “when” I should do my next 5k.

Park run is ok but it’s hilly and my times are slower which makes me lose confidence.

Doing 2k a day is something I know I can do. I’ve no excuse. I’ve done it 3 consecutive days already.

AND as you say, I can carry on if I’m feeling good.

But the consensus on here is that I should be doing a bit more in terms of distance.

Either way, I’ll work it out because I know that there’s always people who know exactly what being new to running is like.

Thankyou. 😊

GoGo_JoJo
GoGo_JoJoModerator
in reply to Jude1963

Just don't give up and don't be a stranger 🤗😘

Jude1963
Jude1963Graduate
in reply to GoGo_JoJo

😊

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