Getting started (without plan)

[Speedyjax]

For the last 2 weeks I have decided to start jogging. I have been a member on here for a while but have never started c25k. I know from past experience that I need to build up slowly so I'm not following the guidelines. I started with 30secs walk 30 secs jog for 15mins which I found easy but I ached the next day in my right hip and the day after in my calves. The day my calves were aching I tried again but 1min walk 1 min jog for 15mins but with extra stretches and felt fine. I have done this 4 times since, usually as part of a gym workout and I have been absolutely fine. So the plan for next week is 1min walk 1 1/2 min jog for 15mins to start with.

My goal really is to do a 5k race for life next year and jog it for the first time ever. I know its a long way but if I think I'm ready I may find something earlier.

[LeeU Graduate]

Welcome to the forum, I looked at the C25K program about 10 years ago and decided it wasn't for me, at the time I was doing 1 minute walk and then 1 minute run, I, like you did this for 15 minutes, I got as far as doing this for 30 minutes.

It was good for weight loss but not really good for building stamina, like I said I looked at C25K and thought that week 5 was too much of jump but in 2017 I decided to give it a go as I really wanted to be able to run for 30 minutes and build from there.

Feel free to carry on as you are doing but if you want to do the 5k then I'd highly recommend you look at starting the program.

Running is running which-ever way you do it, the HIIT type of run you are doing will make you fitter but if you really want to be able to run the whole 5k then give it a go, in 9 weeks you should be up to running 30 minutes, if you aren't happy with that then you can always fall back to what you are doing with the added benefit of being fitter.

[Speedyjax in reply to LeeU]

Thanks. Just been looking at the weeks and it does seem a big jump. Like you said, I was thinking I might follow it and see how I go. If I feel like I'm struggling I can always regress a bit and try building up but a bit slower.

[LeeU Graduate in reply to Speedyjax]

Ignore the jumps, the plan will prepare your body for the runs, when it gets to week 5 then you will be ready for the 20 minutes run at the end of it.

Just take it slow and steady, aim to complete all the runs at a pace where you can hold a conversation without gasping.

I've completed the program twice now, I've got my wife into it, she's at the end of week 4 now, starting week 5.

Post your progress and people will give you all the help and encouragement you need.

[Speedyjax in reply to LeeU]

Thanks. I'll try and remember to post on here, as well as FB and Insta

[Buddy34 Graduate]

You're running to suit you and that is the main thing. Do it at your pace . Good luck 😊😊

[IannodaTruffe Mentor]

The Couch to 5k plan was devised to gently increase stamina through a progressive training plan. Over the last twenty or so years there have been countless thousands, if not millions of graduates.

Making it up as you go along runs all sorts of risks, which could lead to injury. You say you want to start gently, but you exceeded the durations of the C25K plan..........

Why not stick with a proven training plan?

Take care.

[Speedyjax in reply to IannodaTruffe]

So far at this lower level I've a) only done it for 15mins rather than 20, and b) listened to my body and increased gradually, while not overdoing. I know I need to go gradually even more so than guided plans (from past experience) so the jump the plan takes in week 4 I worry will be too much. If I struggle, even with this tried and tested plan, I will dial it back and work at a lower level again. Because at the end of the day, even this plan is just a guideline not a one size fits all.

[IannodaTruffe Mentor in reply to Speedyjax]

Do what you are happy doing. The plan can be there as a guide and as long as you don't exceed any of the increases in duration that the plan suggests, then I am sure you will be fine.

The plan juggles walking/running intervals, keeping the overall duration approximately the same, so that is a good guide if you are adapting the plan.

[UnfitNoMore Graduate]

Welcome. While C25K is a tried and tested plan, there’s nothing wrong with what you’re doing... and it doesn’t sound like you will exceed the rate at which C25K pushes our progression. Maybe it’d be great to have weeks 0.5, 1.5, 2.5 etc in the mix too! This is your journey and you will run that 5k next year for sure. I’d advise doing what you’re doing while bearing in mind the original plan so you continue to not over do things and get yourself injured.

Your goal is achievable and while it being a long way off isn’t a bad thing... you’ll run that event, it just may not be your first 5k run... it will be a great celebration of your journey though. Happy running.

[MarkyD Graduate]

“I need to build up slowly so I’m not following the guidelines”

Your homemade approach is practically identical amount of running to C25K. W1 has 8x 1 minute runs I think (you are running 7.5 minutes). And your second intervals are much the same as C25K W2.

I think that you could manage C25K as per program and not have to worry about your own approach.

[Speedyjax in reply to MarkyD]

Thanks, I think I'm going to increase what I'm doing to 20 mins first and then try and continue with the rest of the plan, and have faith that I will be strong enough to cope with the bigger jumps