Starting Week 5 but just ran 5k non stop. - Couch to 5K

Couch to 5K

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Starting Week 5 but just ran 5k non stop.

Stewy87 profile image
Stewy87Graduate
23 Replies

Hey everyone,

This is a bit of a strange one.

I woke up this morning after doing my W4R3 yesterday and I felt great, REALLY great. No pain, no soreness, no tiredness, nothing.

Being an overzealous little blighter and with the sun shining and the birds tweeting, I quickly tumble dried my compression tights and horrifically short shorts and decided today would be the day I tried that 5k run.

Originally I thought I wouldn't make it but I just wanted to see how much progress I've made in the last 4 weeks (Technically 8 as I had a knee injury in w2) seeing as I'm halfway through now. I was fully prepared to stop after 2 or 3km. That wasn't the case.

I did it, the whole 5k, in a time that I thought would be near impossible for me just 2 months ago. Every single one of my stats was in the target zone, cadence, stride length, foot strike angle and pace.

I even ended up running the 5k in 26:59. I know it's not great but it's 5 minutes quicker than I thought I'd be!

This has left me feeling a mix of emotions. On one hand I'm proud of myself for achieving this so soon after having struggled in W1 - W3 but on the other it's left me a bit confused as to where I stand now. I almost regret doing it if that makes sense.

I guess my question is this;

Do I still carry on with W5-9 now I know I can run a 5k or do I try and move to a consolidation phase before moving to Bridge to 10k?

One thing's for certain though, regardless of whether this is the end of this journey for me now or in 4 more weeks, I will definitely miss Michael Johnson's buttery smooth voice caressing the inside of my earholes.

Hope you're all well and enjoying this lovely weather today!

Thanks!

Stew

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Stewy87 profile image
Stewy87
Graduate
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23 Replies
roseabi profile image
roseabi

Well done! Perhaps the simple act of starting C25K has woken up your inner runner? I note you are quite a young chap which probably counts in your favour.

I also note you had a knee injury just a month ago - I take it that this turned out to be not as bad as you first thought? BUT if it was bad and has taken you most of the past month to recover, I suggest a little caution, and maybe carrying on with the C25K programme.

Another Q: How long did your 5k take you? I'm asking because, as you know, the C25K programme actually aims to have you running for 30 minutes straight, so if you were taking a fair bit longer than 30 mins to run 5k it could be helpful to dial it back a bit and continue with the programme - if you are enjoying it? (another Q, ha!)

If you were achieving 5k in nearer 30 minutes, perhaps you would be best off just trying a few consolidation 5k runs and seeing how you feel. We would not be able to award you a 'Graduate' badge, but as you mentioned yourself, we have 10K treats on our sister forum, Bridge to 10K 😊😊😊

roseabi profile image
roseabi in reply to roseabi

Oh, you've added an image, which answers one of my Qs!

Looks like you have a great running career ahead of you!! See you on Bridge...

Stewy87 profile image
Stewy87Graduate in reply to roseabi

Hi Roseabi,

I updated the post to add my time.

I originally didn't want to add it because I didn't want to look like I'm gloating or anything but I finished the run in 26:59.

The knee injury was weird. I couldn't walk properly for 3 weeks so I started cycling and one day it just disappeared! Since then I've only had slight niggles but nothing overly painful that I can't run through.

I have lost a considerable amount of weight from when I started so I'm assuming that's what's lessening the impact on my knees and other joints.

I really want those badges!

I think you were right in that 1st sentence though, there was a runner inside of me all along he just ate too many biscuits and chocolate.

roseabi profile image
roseabi in reply to Stewy87

Lol, "there was a runner inside of me all along he just ate too many biscuits and chocolate." I love it!!!

We only award the Graduate badge to those who complete the C25K programme, but I really don't think you need it - get on that 10K badge!!

roseabi profile image
roseabi in reply to roseabi

And yes, your weight loss will have been beneficial to your joints, so well done for that too xxx

Always be wary of niggles though!

Stewy87 profile image
Stewy87Graduate in reply to roseabi

And Doritos, lots and lots of Doritos.

I may not need the graduate badge, but I definitely want it 😂 This is what I mean when I say I'm overzealous, competitive etc...it's what drives me!

10k seems like an impossible challenge for me at the minute, which is exactly why I'm going to try and get there.

If I can do it on my bike, I can do it on my legs.

roseabi profile image
roseabi in reply to Stewy87

Well, I admire your attitude!

The C25K programme is actually a great introduction to running training, so by all means complete it. I was in a similar position to you when I did C25K, fit enough to run 5k, but a non-runner, and I really enjoyed progressing through it. Have fun!!

Stewy87 profile image
Stewy87Graduate in reply to roseabi

I think I will finish it.

For the badge.

Is it frowned upon to skip ahead a week though?

I'm not sure why but the constant run walk cycles seem to knacker me out more than just running!

roseabi profile image
roseabi in reply to Stewy87

Stick with it if you can - there aren't that many more after Week 4 anyway

Stewy87 profile image
Stewy87Graduate in reply to roseabi

Will do!

At least I don't have to break things off with Michael Johnson now.

One thing that's just become quite apparent is I've realised I have Father issues.

roseabi profile image
roseabi in reply to Stewy87

Lol!

Michael Johnson is quitting C25K, so you should make the most of him!

Stewy87 profile image
Stewy87Graduate in reply to roseabi

I saw that, June isn't it?

I might just start from Week 1 again

😂

roseabi profile image
roseabi in reply to Stewy87

Think it may be sooner, so watch out for updates!

nowster profile image
nowsterGraduate

What the?!?!

5km in 27 minutes is something most of us here can only dream of. Are you sure you haven't been running before?

As @roseabi says, dial it back a bit to a slower jogging pace, and continue with C25K, maybe skipping forward to Week 6. And take a couple of extra rest days after that quick run. You don't want to aggravate any past injury.

Stewy87 profile image
Stewy87Graduate in reply to nowster

I swear to you, I've never ran in my life until Feb this year!

I was 15.5stone back in February too, which might explain my knee injuries. I've lost 2 stone since then and I think that might have something to do with the progress I've made today.

I'm interested in slowing it down a touch but I seem to really struggle with going slower. I'm blaming that on my age and gender.

I'd be interested in hearing any tips on taking it easy because nothing I've tried has helped!

Thanks for your reply.

nowster profile image
nowsterGraduate in reply to Stewy87

Have you seen the Japanese slow running video that's in the FAQ?

Stewy87 profile image
Stewy87Graduate in reply to nowster

I actually watched that the other day.

Personally, I don't think I could do it.

Not for any other reason than I cannot seem to fight this competitive side to me that insists I be quicker every time I leave the door.

The guy in that video is so wholesome though!

IannodaTruffe profile image
IannodaTruffeMentor in reply to Stewy87

Congratulations.

Are you aware that the optimal pace at which to develop your aerobic base and stamina is one at which you can speak aloud clear ungasping sentences as you run. Faster will not be as beneficial simply because the oxygen supply to your muscles will not be optimised. This easy conversational pace is the one at which elite runners spend up to 80% of their running time. Pushing hard can actually undo the development of your body by destroying muscle mitochondria. A balance needs to be struck.

We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury. C25K works.

Injury often strikes out of the blue and can stop you for days, weeks or even months.

I have a collection of tales from those who later regretted pushing too hard too soon, because injury stopped them in their tracks.

Please take care and give your body a chance to adapt. Because you can do something, does not mean it is wise to do it.

Stewy87 profile image
Stewy87Graduate in reply to IannodaTruffe

Very sound advice there, thank you Iannoda.

I wasn't out of breath at all really which is what surprised me the most after having struggled to breathe in the earlier weeks. My v02max has increased from 46 to 52 since I started so I'm assuming that's why it seems easier now.

You are right though and as those before you have said I won't be jumping ahead to Bridge to 10k just yet. I'll see this out to the end.

As the great D:Ream once said, "Things can only get better"

Appreciate everything you said, lots more food for thought.

Hope you're having a great day!

roseabi profile image
roseabi in reply to Stewy87

Losing weight also helps reduce feelings of breathlessness

Stewy87 profile image
Stewy87Graduate in reply to roseabi

I wish I'd done it sooner.

As the saying goes;

"The best time to plant a tree was 10 years ago. The second best time is now"

I'm glad I finally started this journey though. I hadn't realised how bad my weight gain was until I started w1r1.

The journey isn't over yet though, still have just over 1 stone to lose and 4 more weeks to complete.

I'm just happy it's getting easier and I'm getting less wobbly when running!

roseabi profile image
roseabi in reply to Stewy87

Fabulous!

John_W profile image
John_WAmbassador in reply to Stewy87

Lots of us blokes are like that when we get into running. It seems going fast is he only way. I mean, what's the point in 'slow'? What good is it doing? It took me a LONG time to realise the benefits, but then I'm 20 years older than you!

You'll be fine for a few months as your 5k time improves almost weekly, depending on how you go about it. But then you'll plateau and/or maybe even injured. That will be the point that you'll realise you have to start doing things differently.

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