Week 5

[Missmeadow]

I started C25K 4 weeks ago. I’m 63 and overweight having stopped running 15 years ago due to knee problems. I’m already feeling so much better though I don’t think it would be possible to run any slower. I was very encouraged to learn about the Japanese slow running technique. My goal is to run 30 minutes three times a week to maintain fitness and hopefully get a bit faster. I am feeling rather daunted by the prospect of running for 20 minutes on week 5 run 3 but will repeat runs if necessary. The information on here is so helpful so thanks to all involved.

[MissUnderstanding Administrator Graduate]

Welcome! It sounds like you’ve been doing brilliantly-the key really is to keep it slow and steady and that will get you through.

Week 5 looks like a big step up but you’ve actually already done a bigger step in week 4! You’ve done every run so far. You’re ready for it. Be prepared for a big grin at the end! There’s a really helpful post about it here.

healthunlocked.com/couchto5...

You might have already seen it but just in case, there’s a guide to the programme here that’s well worth reading.

healthunlocked.com/couchto5....

Really good luck! We’re all cheering you you! 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[Missmeadow Graduate in reply to MissUnderstanding]

Thank you so much. Yes, I’ve found the advice really helpful and wish I’d know this stuff when I started running 20 years ago. My biggest issue now is aching calves but I’m doing active stretches before running and paying attention to hydration. Also doing post run stretches, of course.

[MissUnderstanding Administrator Graduate in reply to Missmeadow]

Same! I’ve tried to get into running a few times and always gone off like a rocket and run out of breath a minute later. Couch to 5k and this forum have finally made it click! Knowing about the toxic ten was an absolute game changer.

It sounds like you’re doing exactly the right things with your calves. Hopefully as you run more, they’ll settle down. Mine still ache after a longer/faster run than usual but if I’m going regularly and not for too long, they usually behave. Walking helps a lot if they’re sore.

[Languid_Lil Graduate]

Sounds like you're doing amazingly! Yay for slow running!

[Missmeadow Graduate in reply to Languid_Lil]

Thanks. Just back from Run 1 Week 5 and really enjoyed it.

[GTFC Graduate]

You're already successful. You began 4 weeks ago and are still going. Each run (however it feels) is another gained and another completed. Look forward to week 5 run 3. You don't have to do it...you get to do it. Be brave, steady away and go get what you've earned and deserved 🎖

[Karen59er Graduate]

Well done - you are doing brilliantly! 63 years young. Keep going with the slow running- it’s the best thing I discovered - some bodies are just not meant to run fast but may be much stronger in other ways! For me it’s always about the journey and the experience, observing things on my run and focusing on enjoyment. I would have given up long ago if the lovely Tim had not reminded me that most people don’t complete 5k in 30 mins. It’s always a struggle to zone out of competing and beating yourself up, but take your time and what feels right for your body

[Missmeadow Graduate in reply to Karen59er]

Thanks so much for this encouragement. I was never a fast runner when I belonged to a club and regularly run 5-6 miles but always at the back. I’m doing this because I’d realised how unfit I’ve become. I’m amazed at how much I’m enjoying the runs.