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    Couch to 5K Running Program (C25K)

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    • Posts: 41 Member
      Back on track! I had a couple of weeks off as I had some personal "stuff" going on and then went on vacation for 5 days. I really struggled to get motivated. Forced myself out last night after reading an article about that girl who has just run a ridiculous number of back-to-back marathons...

      So... W9D1 is done. I'm amazed I made it the whole way through. Apart from a 15 second shoelace tying stop, I finished without stopping and I made up the lost time at the end. I only covered 3.8km though, so I have quite a way to go in building up distance. I've stuck to my hilly route throughout and I'm glad of that.

      My hips are killing me today though. I've suffered with hip pain from day one. I know I need to work on my core strength to help this - it's just a matter of actually doing it!
    • Posts: 7,865 Member
      I know I need to work on my core strength to help this - it's just a matter of actually doing it!

      I know. Resistance training is boring as hel, so I really struggle to get motivated to do it.
    • Posts: 2,122 Member


      Week 1 is done!
      Week 2 is done!
      Week 3 is done!

      Week 4 is done!
    • Posts: 47 Member
      I graduated from c25k about a month ago, & have been running ever since :) Decided to start up the 10K one (from the beginning-trying to speed up a bit), so W1D1 is done!
    • Posts: 553 Member
      I graduated from c25k about a month ago, & have been running ever since :) Decided to start up the 10K one (from the beginning-trying to speed up a bit), so W1D1 is done!
      Nice. The repetition isn't too boring/easy for you? Are you just running everything at a faster pace?
    • Posts: 201 Member
      I have had such a busy week this last week that I haven't had much chance to log in...never mind record my runs.

      I think the last run I posted was W6D2 on Aug 20. On Aug 25 I did W6D3 and on Sat, Aug 27 I did W7D1. With school starting, and my husband going back to work, and I just started a running clinic, and I am back in the gym taking Zumba 2/3 days per week, scheduling has been a bit odd.

      I find between Zumba and running my knees have been giving me a bit more problems than when I started. They aren't "painfull" but definitely achy, and they feel a bit... off. I just really enjoy both of them and would hate to have to give one of them up!
    • Posts: 5,926 Member
      Just did week 5 day 3. Run 20 minutes with no walking. I made it 10.5 minutes, paused the timer for approximately 3 minutes then finished. I'm gonna re do till I finish straight through. I'm gonna complete this. My mantra for this as well as college is "commit to complete"

      Slow down. It's the best way to make it through the longer runs.

      I love coming back to this thread, seeing all the great progress! I'm about to re-focus on running after having spent a glorious summer on the bicycle, with a few runs here and there.

      Keep up the great work, everybody! You can do this!
    • Posts: 41 Member
      W9D2 done. Still nowhere near 5k as I run super slow to ensure I finish in time. Ive downloaded all of the run double apps so will probably start the 5k improver after the last run. Once I can actually run 5k I'll move on to 10k... (never thought I'd be saying this).
    • Posts: 342 Member
      W8D3 finished. Just one week to go.!!!:drinker:
    • Posts: 553 Member
      W9D2 done. Still nowhere near 5k as I run super slow to ensure I finish in time. Ive downloaded all of the run double apps so will probably start the 5k improver after the last run. Once I can actually run 5k I'll move on to 10k... (never thought I'd be saying this).
      Way to stick with it.
    • Posts: 553 Member
      I have had such a busy week this last week that I haven't had much chance to log in...never mind record my runs.

      I think the last run I posted was W6D2 on Aug 20. On Aug 25 I did W6D3 and on Sat, Aug 27 I did W7D1. With school starting, and my husband going back to work, and I just started a running clinic, and I am back in the gym taking Zumba 2/3 days per week, scheduling has been a bit odd.

      I find between Zumba and running my knees have been giving me a bit more problems than when I started. They aren't "painfull" but definitely achy, and they feel a bit... off. I just really enjoy both of them and would hate to have to give one of them up!
      when I first started couch 2 5k, I was also doing the you are your own gym program. I found it too difficult to do both at the same time. There were always schedule conflicts and I found I wasn't getting enough rest. I started having problems with my knees and shin splints, but these have gone away since I dropped the you are your own gym. You might be better off moderating your exercise by slowing down on both Zumba and running if you want to keep doing both.
    • Posts: 65 Member
      Sorry been gone for a week on Vacation. I did W6D1 (zenlabs) before leaving, and thought I would have made time to do D2, and D3 in the mornings on Vacation. I didn't, but should have. Oh well.

      Repeated W6 D1 this morning. It wasn't as easy as it was the first time I did it, guess that is what happens when you take a week off. Back at the grind this week though.

      Just read through the posts since I've been gone, looks like some people are really close to finishing up and graduating. Nice work.
    • Posts: 47 Member
      W1D2 done! I'm doing it at a faster pace-c25k taught me how to run, I'm using the first half of the 10k to actually get a 30 min 5k (I'm consistently between 37 and 38 minutes now). I also run the app with zombies, run!-which is a REALLY fun game, if you're into that sort of thing. Keep it up everyone, and have fun!
    • Posts: 192 Member
      My hips are killing me today though. I've suffered with hip pain from day one. I know I need to work on my core strength to help this - it's just a matter of actually doing it!

      Stretch your glutes and get a roller. Those two things combined have elminated all my hip pain without doing core strength. I agree with you that core strength will help, but that takes time to do. Stretching and rolling take about 15 minutes, and then I have no pain. If it's really bad, I schedule a massage.
    • Posts: 7,865 Member
      W1D2 done! I'm doing it at a faster pace-c25k taught me how to run, I'm using the first half of the 10k to actually get a 30 min 5k (I'm consistently between 37 and 38 minutes now).

      fwiw the quickest way to improve your 5K pace is to get yourself up to running 10K.
    • Posts: 225 Member
      Just finished week 4, day 3. Ready for the next 2, but trying not to think of the 20 mins on wk5, d3.
    • Posts: 47 Member
      show previous quotes

      fwiw the quickest way to improve your 5K pace is to get yourself up to running 10K.

      Thanks!! Good to know I'm on the right path-I just started up zen labs 10k program-the first 9 weeks are exactly like c25k, so I decided to start from scratch instead of where c25k left off, and pick up the pace :)
    • Posts: 2,122 Member
      Just finished week 4, day 3. Ready for the next 2, but trying not to think of the 20 mins on wk5, d3.
      I'm with you! Just did W5D1!
    • Posts: 553 Member
      Week 8 Day 2 done. Covered 2.75 miles.
    • Posts: 7,865 Member
      Thanks!! Good to know I'm on the right path-I just started up zen labs 10k program-the first 9 weeks are exactly like c25k, so I decided to start from scratch instead of where c25k left off, and pick up the pace :)

      My point was more, that you'll make quicker progress just doing the 5K-10K portion.

      5K distance doesn't give you a sound basis to benefit from trying to increase pace.

      I made my biggest pace improvements on the 5K-10K distance transition and the 10K to HM distance transition.
    • Posts: 47 Member
      Oh-I see. I've been doing a sprint/jog instead of jog/walk for week one. It's working for me so far. I'll check out week 10 for my next run though to see what it's all about. Either way I'm out there, getting fit, strong and having fun, and really that's what counts, right? (W1D3 done!)
    • Posts: 1,017 Member
      show previous quotes

      My point was more, that you'll make quicker progress just doing the 5K-10K portion.

      5K distance doesn't give you a sound basis to benefit from trying to increase pace.

      I made my biggest pace improvements on the 5K-10K distance transition and the 10K to HM distance transition.

      +1 for this. I took 3 mins out of my 5k run 32:22 to 29:19, by spending 5 weeks doing weeks 9-13 of C210k zenlabs. Weeks 1-8 are the same as C25k. Have fun and enjoy it, whatever approach you take
    • Posts: 41 Member
      Went out last night for W9D3 but decided to see how far I could go rather than time (disappointing mistake). I ran for 28 minutes and covered 3.4k. I left the app on to see just how much further it would be to go the full 5k... Well - it's far, very far!

      I think I'm gonna ignore distance for now and move straight on to a 10k timed program. Maybe once a week I will stick a straight 30min/5k in to see how and if it's improving...
    • Posts: 1,017 Member
      It will come, everyone will improve at their own natural pace. For me the critical success factors are rest, more rest, going slow enough to hold a conversation, not overdoing it ( leading to enforced rest), did I mention rest?

      Have fun with it, it is challenging but also supposed to be enjoyable.
    • Posts: 3,783 Member
      W5D2 done!
    • Posts: 2,122 Member
      W5D2 done!
      Me too! Just did W5D2. Was so tired after work that barely moved my feet, but still finished :)
    • Posts: 553 Member
      Week 8 Day 3 done. Three more days at 30 minutes and then I run a 5k next Saturday.
    • Posts: 201 Member
      W7D2 Done! Tonight was the first night that I didn't want to die at the end of my run. I started a "learn to run clinic" last week and this week's session was all about finding your pace and working in your zone (heart rate monitor) and I used that tonight without the heart rate monitor. At the end of my run I was TIRED, but it wasn't horrible! I know I am going REALLY slow (average run pace is 13.30/mile) but that's fine with me.
    • Posts: 1,017 Member
      Finding your own rhythm is really important, I am glad that it is working out for you. Keep going, going to a running clinic sounds serious, you clearly have caught the bug. :laugh:
    • Posts: 342 Member
      Got to do W9D1 last night, full 30 mins, no problem - could have carried on but it was getting dark and had the boys with me. Would not have believed at the start we'd have got this far!!
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