A few questions from someone who has just fini... - Couch to 5K

Couch to 5K

134,099 members159,469 posts

A few questions from someone who has just finished Week 5.

chriscampbell2012 profile image
7 Replies

Hi!

I'm 39, male, haven't done any exercise in many years and recently took up C2K. I'm just about in the healthy weight range for my height, bordering on slightly overweight.

I've made it to the end of Week 5 (by Wednesday, today), in five weeks.

A few things I'd appreciate feedback on:

I ran 4.25 km at 07:10 per km today to complete Day 3 of Week 5. Is that really slow / a short distance? It's less than I was managing the previous week (which was more like 4.65 or so at 6.50).

I finished Day 3 today because even thought I did Day 2 yesterday, I found out I wouldn't be able to run tomorrow due to work. And I was determined to get it over with, the 20 minute without a break had been to the forefront of the my mind! I'm relieved that I managed it without massive discomfort. I'd rather not not run before starting Week 6 on Sunday. I was thinking it might be best to re-do Day 2 on Friday or Saturday, instead of pushing myself to Day 3 again? Any thoughts?

My main concern is injury stopping me from doing this.

I'm still getting pains in my legs and they're often stiff (though nothing unbearable). I run on grass to minimise damage, and I wear v good support trainers bought after getting my gait analysed.

I stretch using the exercises in this video before running: youtube.com/watch?v=LmBp05_...

Are those stretches OK for the job, do other users reckon?

Thanks! I have to say I have found this programme really satisfying. Just knowing I am finally exercising regularly again is a massive relief in itself. I want to be able to keep it up, so that's why I'd like feedback from the more experienced.

Chris :)

Written by
chriscampbell2012 profile image
chriscampbell2012
Graduate
To view profiles and participate in discussions please or .
7 Replies
BettyJane profile image
BettyJaneGraduate

After running 2 days in a row it would probably be best to take a few rest days to let your body recover. At this stage in the program speed is not important, running for the given time is what it's all about. If you were Ok with running the 20 mins then carry on to week 6.

chriscampbell2012 profile image
chriscampbell2012Graduate

Thanks :)

Week 5 was where I started to run into problems. Looking back, I started to get too hung up on how fast I was running rather than just concentrating on running the time. I ended up with a slight muscle strain after R3 which I tried to work through during week 6, without success. I have now only run once in the last 12 days. I think my injury has just about healed so am going to go back to week 4 and start again from there. This time I'm not even going to think about distance/speed until I've completed the programme.

tweekala74 profile image
tweekala74Graduate

I'd go either rest until Sunday and then go for it with W6R1 (a few days off makes no difference in fact if I've had to take 4 days off between runs I often find it much easier to complete the next run in the list).

Or if you want to run again before Sunday I'd just go for W6R1. Any time I've thought about re-doing a run I've ended up just going for it with the next one on the list instead and have always managed it. Sometimes the fear of failure makes us think we should go back a step but I'd ignore it (unless of course you're injured).

FYI My husband had an injury for a few weeks which stopped him running and even walking properly. He ended up having acupuncture (2 sessions) along with some gentle physio and it sorted him right out so for anyone with an injury I'd recommend acupuncture! Happy running :-)

alliec profile image
alliecGraduate

Well done on completing Wk5 I remeber it as one of the ones i worried about. I'd say rest over the weekend then start week6 but it's up to you.

After week 5 i've slooooowed down a fair bit and cncentrated on finishing each run ratherthan the distance. I've have recently started speeding up for the last minute so i know that i have something left even when I feel exhuasted.

My aim is to complete the program then work on my speed.

Good Luck, Allie

chriscampbell2012 profile image
chriscampbell2012Graduate

Thanks everyone, much appreciated, useful stuff :)

pingle profile image
pingleGraduate

My advice is take it slow, don't push too hard, don't worry about speed or distance for now - just build up the time. You've got the rest of your life to work on speed and distance and the last thing you want is to be too enthusiastic and end up injured. The main thing for now is to build up your stamina and get used to doing regular exercise again. A one off with back to back run days is probably ok but better to take your rest days for now. If you really have to be doing something how about cycling or swimming which will use different muscles? I'm older and quite a bit fatter than you so maybe not a great comparison but I was well beyond week 9 before the stiffness went and even now if I don't stretch I hobble around the next morning :-( . One small thing is that most experts recommend stretching after rather than before exercise nowadays. The muscles are warmer and more flexible and you are less likely to do damage. The warm up walk is also really important for the same reason.

Good luck! :-)

Not what you're looking for?

You may also like...

Finished week 5!!!

I just completed week 5 run 3!!! I am so delighted as I really struggled with week 5 run 2 so when...
Meintheuniverse profile image
Graduate

Finished week 5

First post on here, but just wanted to share that I did week 5 run 3 today! I'm so proud of myself...
Kirfil profile image
Graduate

Just finished Week 5

Somehow, I just ran 20 minutes straight about an hour ago. I ache a little, but I finished it....
Prince_of_Cats profile image
Graduate

Finished week 5!

Like a bunch of people this week, I finished week five -- including the dreaded run 3! I struggled...
EmB24 profile image
Graduate

Finished week 5 day 3!

I'm so thrilled to be here. I just finished the 20-minute run on day 3 of week 5! So excited!!...
snoozle profile image

Moderation team

See all
Annieapple profile image
AnnieappleAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Yesletsgo profile image
YesletsgoAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.