4 weeks of jogging ran my first 10k on sunday

[Johngilli200]

I have never run or jogged in my life downloaded the app 4 weeks ago I’m up to week 8 on the app I jogged my first official 10k on Sunday in 1h5 min 3 weeks ago I could barley go for 60 seconds where the best sites to get coaching on longer distance jogging I would maybe like to try for a merathon next year I’m m 45 and started walking 18 months ago to lose weight used to be 140kg got down to 80kg recently at 86kg

[MissUnderstanding Administrator Graduate]

Welcome to the Couch to 5k forum! Congratulations on your 10k-that’s a big achievement and I can see you’re really proud of that.

Here, we support posters through the Couch to 5k programme, encouraging people to stick to the timings and keeping rest days in between. I can see you’ve gone your own way and that’s totally a decision you’re entitled to make. I’d just add some gentle caution that building too quickly can come with the risk of injury so whatever you do, I’d strongly encourage you to pick a beginner’s plan and stick to it for whatever you do next. Hopefully in time you will reach your marathon goal.

Good luck to you!

[Johngilli200 in reply to MissUnderstanding]

Thanks for that I’ve still got run 3 of week 8 to do and 3 runs on week 9 to complete I did find my self doing 3 runs in one session this was only because I spent all last year walking 10 miles and building on that never jogged in my life and found that this app has helped me a lot I was just curious as to what people do after this if they want to continue building after week 9

[MissUnderstanding Administrator Graduate in reply to Johngilli200]

Going back and finishing the programme is a good plan. Are you keeping rest days in between? The trouble with just pushing on is even if you’re fit from other sports or walk a lot, your body isn’t used to running and it takes time (and recovery!) to build up the strength you need in your joints and tendons. Getting injured through over enthusiasm isn’t what any of us want.

When you’re ready, there’s another board here dedicated to building beyond Couch to 5k …

healthunlocked.com/bridgeto10k

There are plans there to reach 10k. The Magic plan and the Nike Run Club app plan are the two most popular but any beginner’s plan will work! When you finish couch to 5k, you’ll unlock a new section with some more runs to try too.

It’s an exciting time in your run journey. Just enjoy each stage as it comes and try to channel sensible when you’re tempted to try and skip ahead. We’ve all been there!

[Johngilli200 in reply to MissUnderstanding]

It’s not that I was tempted to skip ahead just when I started the app I incorporated it into my regular 10 mile walk never been able to jog and when walking was always carrying a heavy backpack when I started week 1 I did it on a day and needed 2 days to recover I did a few stages of week 8 yesterday going to rest today and try to do another coupke tomorrow into week 9 Ty for the app advice once I’ve finished the next few runs I’ll look them up

[MissUnderstanding Administrator Graduate in reply to Johngilli200]

What do you mean by “I’m going to do a couple of stages”? Are you talking about completing more than one run at a time?

I’d gently encourage you not to do that.

[Johngilli200 in reply to MissUnderstanding]

I’ve tried to encoperate the stages into my 10 mile walk the first few weeks were easier as more resting if I find my self to tired like Tuesday I struggled to jog after the long one Sunday but the little tips about breathing and pacing and just telling you how you are doing have helped me on this journey my aim is to complete the ct5k app then find somthing to help me be able to do my full 10 mile regularly jogging before I attempt to move on that’s why I’d like to look at the new apps you mentioned in a couple weeks

[MissUnderstanding Administrator Graduate in reply to Johngilli200]

It’s still not clear to me whether you’re doing more than one run during that walk? I might need more coffee so apologies if I’ve just missed that.

[Johngilli200 in reply to MissUnderstanding]

Sorry yes from week one I did in one day and I think 1 run from week 2 they were easier and at the min I try to get out for 2 to 3 10 mile walks a week last year it was every day as I progressed up the weeks on the app it got more difficult when I did my 10k on Sunday I got 2 from week 7

Yesterday I got 2 from week 8 but carrying a backpack aching a bit today too half my right leg so resting today was going to try just one tomorrow to losen up and try for another 10 mile on sat morning so might get week 9 done sat morning walking I was doing 14 to 15 min miles comfortably after 17 months that’s why I wanted to try jogging at the beginning it was difficult to even jog for 60 seconds but the app helps me manage my breathing and pace and if I get to tired I just walk for a minute and have 5 mins between each stage walking

[MissUnderstanding Administrator Graduate in reply to Johngilli200]

Thanks for clarifying. I think I’ve probably got a responsibility as an admin to say that this is absolutely not the recommended way to do couch to 5k. I’m glad it’s worked for you but I’d caution anyone reading this against doing the same, especially as a brand new runner.

The way the programme is supposed to works is three runs a week with rest days in between, or perhaps four if you’re running every other day.

We’re here to support runners following the Couch to 5k programme so I hope you can understand why we’re being so clear about how it is meant to be run.

Best wishes,

MissU (on behalf of the admin team)

[Johngilli200 in reply to MissUnderstanding]

Yeh I fully understand that and if I hadn’t of walked as much as I have over the last 18 months then I would of no doubt taken a differnt approach it’s only when I was googling to plan for after I finish c t 5k I came across this and I will say this for sure if it hadn’t of been for the app I would not be jogging at all

[Oldfloss Administrator Graduate in reply to Johngilli200]

C25K is indeed an excellent and structured programme to get folk up and moving... and now, thanks to the advice on our behalf, from MissUnderstanding , you know how to continue running safely and injury free, ( hopefully), you will continue to make steady progress.

On you go.

[SueAppleRun Graduate]

I'd like to add what MissUnderstanding Has already pointed out that the C25K is progressive to support people to be able to run for 30 minutes safely and without injury.You regularly walk 10 miles, it's not my place to tell anyone how to follow the programme but if it was me, I'd incorporate one run of whatever week I was on and walk the rest.

You are pretty fit already and it's tempting to run for longer, progress is exciting, but many runners will agree that can raise the risk of injury... ... I well remember as a new graduate having run a couple of 5k's one day I was so enjoying myself decided to go for 6k, nearly at the end and... Ping.. .went my calf! Meaning for a couple of weeks even walking wasn't much fun.

Most people following Couch to 5k need that slow build up, running, even slowly puts different pressure on bones and muscles than walking does.

Having said all that and got my nagging over with, you've done amazingly so far and wish you many injury free runs because it sounds like you are enjoying it 😁

Nike Run Club is a free app with training plans and loads of guided runs for once you've graduated if you like guided runs, which I think was your original question.