Week 5

[NewRunner1979]

Hi- hope you are all keeping safe and well.

This is my first post!

I turned 40 last year and promised that I’d do something about my weight (18st). I bought running gear, trainers...and did nothing.

Lockdown has been tough for everyone. I decided eventually that I’d have to get off my backside and do something to get fit. So I started C25K. I’ve not always found it easy- we live in an area where we can’t avoid hills so there are some steep inclines at times.

Completed Week 5, Run 1 already this week. I found the first 5 min run really good. Started to struggle half way through the second...and thought I’d collapse during the third...but I did it! I think I’ll get through the second run (2 x 8 mins)....but I really really don’t know if I can do the third, 20 minute run later this week. It seems to shoot up in expectations.

Any advice more than welcome.

Thanks!

[Dobbo57 Graduate]

Positive talking to yourself. I’ve found that the fear of doing something and thinking I will fail psychologically puts me at a disadvantage. When I actually did that first 29 minute run I actually found it easier than the previous stop/start runs. You can do this good luck 😊

[NewRunner1979 in reply to Dobbo57]

Thanks for the kind words. You’re right about the psychological part. Did the 2x8 mins yesterday so only the 20 min waiting tomorrow or Thursday now.

[AlMorr Ambassador Graduate]

Well done on completing C25K up to run 2 of week 5, take run 3 slowly, a lot of people are scared of that run but once they and you have completed run 3 you will be very proud of yourself, slow and steady is the mantra slogan for C25K, particularly for R3W5, good luck, you can do it.

[NewRunner1979 in reply to AlMorr]

Thanks! Yes, slow and steady seems to be the way forward. I’ll let you know how I get on.

[Daisy-runner Graduate]

I'm just about to head out for Wk5 Run 3....i feel OK about it because this plan has taught me about pace, I've recorded all my runs on strava and looking at them realised all the ones I struggled with I was going to fast, it really is about taking is slow like all the lovely runners on here advise us too. The plan has prepared us to be active for 20 mins so we can absolutely do it, just very slowly lol. And to be honest if I don't manage it I'll just do it again. We should be proud we've got this far, good luck 😊

[NewRunner1979 in reply to Daisy-runner]

Hey. You’re right about the whole point of the plan is to be active for a sustained period of time, not necessarily pace. Out of interest, how did you get on with Run 3?

[Daisy-runner Graduate in reply to NewRunner1979]

Hi, I found it OK actually. I made sure I started off really slow and kept at a nice steady pace, it's no where near as horrendous as you think lol i did Wk 6 Run 1 this morning and made sure to keep the mantra of slow and steady and again managed it. don't get me wrong all runs seem to be hard and at some point I think what am I doing lol but im learning it's as much a battle with your mind as it is your body. The feeling you get at the end of every run is worth the struggle plus you notice your stamina and breathing/recovery improving so quickly which is a great feeling.

Where abouts are you in the programme now and how are you getting on??

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

In respect of W5 this post may allay your doubts healthunlocked.com/couchto5...

Enjoy your journey.

[NewRunner1979 in reply to IannodaTruffe]

Hi. I actually read the guide to the plan when I joined the forum. It’s fantastic. Realistic, informative and useful. Thanks for that. I’ve not read your post on week 5 yet but will do.

[Joanney69 Graduate]

Well done for getting out there ☺ 🏃

The jump is not that big - you are going to run 2x8 minutes which is 16 minutes, so 20 is only 4 more 😁

Keep it slow, and slow down some more if you're struggling - it's not a race. I promise you'll be ready for it, the plan is fab 😊

Let us know how you get on 😊 🏃 👍

[NewRunner1979 in reply to Joanney69]

Thanks. I did the 2x8 yesterday, but walked up to a part of my area that I know is mainly flat. So I found it really good actually. May try the same for the 20 minute but would need to add a bit of distance to it.

[Joanney69 Graduate in reply to NewRunner1979]

Well done 😊

I did mostly on the flat, if that's what works stick with it I say ☺

Good luck with your 20 minutes 🏃 👍

[Maddie82 Graduate]

Well done on your progress so far!

I have just finished Wk8 and I think my advice would be to set yourself up with positive things to think about to distract you mentally until you’re able to steady your pace and breathing.

Maybe try listening to your own music or a podcast or sometimes I even write lists in my head.. this week it was songs from my youth to add to a playlist(!)

Most importantly when you think you need to stop, don’t! Instead slow down.

The very best of luck!

[Ellieashbeckbeans Graduate]

Hey I’m roughly your weight and had the exact same conversation last year with myself (turning 37) and also did nothing! I’m on wk 5 run 3 and just did the long run today. It’s not that bad! I was shocked but the prior running really prepares you for it.

[NewRunner1979]

Thanks for all the positive replies! Completed run 3 this morning. Felt really good about it. I know that I’ll have to get my head around the start of week 6 being 3 runs again but so far, so good!