Couch to 5k
mydustyroad
Posts: 14 Member
Hey all!
I'm in week 5 of the couch to 5k. Any one else at or around this point? It's kicking my butt!! I can make it through the first half but then die on the second. Any tips? I'm thinking of doing the week twice before moving on (week 6 looks even more intense!). Has this worked for any of you?
I'm in week 5 of the couch to 5k. Any one else at or around this point? It's kicking my butt!! I can make it through the first half but then die on the second. Any tips? I'm thinking of doing the week twice before moving on (week 6 looks even more intense!). Has this worked for any of you?
2
Replies
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Slow down. That's always my suggestion
Even if you feel like you are already running slowly, slow down. 5 -
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no harm in repeating weeks
i never did C25K, but I do run/walk intervals in all my runs1 -
I just finished week 5 on Saturday. The day 3, 20 minute run was very intimidating to me, but I made it. Most everyone will tell you to run slow and to run slower than your current slow running. They are right. Pacing is hugely important as you develop stamina. Speed will come4
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Do you know what they call impatient runners? INJURED. There's a difference between pushing yourself and inviting injury. Unfortunately, you won't know you've crossed the line until it's too late.3
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I am doing couch to 10k. I'm on week one at the moment says I should run 3 times a week. Should I be sticking to that or can i do more without risk of injury?0
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ceridavies1991 wrote: »I am doing couch to 10k. I'm on week one at the moment says I should run 3 times a week. Should I be sticking to that or can i do more without risk of injury?
Stick to the recommended 3x unless you want to risk injury. That's the reason for the recommendation. It's virtually universal unless you are a highly advanced runner.2 -
Correction: I'm on week 4! Thanks so much for the advice. Yeah I think slowing down is the right thing to do. I'd rather try that first then repeat weeks. I've done this program a few times but never actually finished it. I'm determined this time to see it through.3
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ceridavies1991 wrote: »I am doing couch to 10k. I'm on week one at the moment says I should run 3 times a week. Should I be sticking to that or can i do more without risk of injury?
Stick to the 3 days and then do strength training other days. I've been looking up body weight exercises for runners to start incorporating into my schedule. there's a ton of info out there!1 -
lstaszewski wrote: »Correction: I'm on week 4! Thanks so much for the advice. Yeah I think slowing down is the right thing to do. I'd rather try that first then repeat weeks. I've done this program a few times but never actually finished it. I'm determined this time to see it through.
when I did c25k I realised that I'd never complete the programme if I repeated weeks, and when I learnt that the best thing to do was slow down it was an eye opener. In fact, taking it slow the further you go seems to be the general thing - so a 5k race will be done at a much faster pace than a 50k ultra.2 -
I did it! I took your advice and slowed way down. Made it through all the of intervals!! Counting it as day 1 for the set since I didn't make it through on the other runs.... those were just my warm ups. ;-) Thanks for the help, everyone!4
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So everyone agrees on slowing down for C25K. The thought I like to share for anyone on the program is 'if you can run any slower you are running too fast'. Keep up the good work those of you new to running.4
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I just finished week 5 on Saturday. The day 3, 20 minute run was very intimidating to me, but I made it. Most everyone will tell you to run slow and to run slower than your current slow running. They are right. Pacing is hugely important as you develop stamina. Speed will come
Once I completed the 20 min run, I actually felt like a "runner". I didn't feel the need for all the walking intervals and was able to pace myself for longer runs. Keep it up!4 -
The 20 mins continuous is scary psychologically, but if you've been following the program and keep it slow then you'll surprise yourself
Echo what everyone else says about slowing down. My running pace during the first week was ridiculous, like 5 min/km. My race pace now is nowhere near that fast.2 -
ceridavies1991 wrote: »...or can i do more without risk of injury?
It's inadvisable. The most common source of injury in new runners is too much, too soon2 -
So everyone agrees on slowing down for C25K. The thought I like to share for anyone on the program is 'if you can run any slower you are running too fast'. Keep up the good work those of you new to running.
Just a query....how slow do you have to go so it changes from running to speed walking?
I've recently got over a bad case of man flu and its really knocked my ability. Yesterday I managed 3 miles but it took me 40 mins. Is that running or fast walking!0 -
your speed is your speed. as long as your making the running motion it wouldn't matter if it took you an hour.
Personally I'm a c25k dropout. I finished week5 and realized it was all in my head. I moved onto longer and longer runs along with the ocasional speed day mixed in.1 -
So everyone agrees on slowing down for C25K. The thought I like to share for anyone on the program is 'if you can run any slower you are running too fast'. Keep up the good work those of you new to running.
Just a query....how slow do you have to go so it changes from running to speed walking?
I've recently got over a bad case of man flu and its really knocked my ability. Yesterday I managed 3 miles but it took me 40 mins. Is that running or fast walking!
I think it's more a matter of form. To me, it's running it you have only one foot on the ground at a time...
True, a good speed walker will pass me by at my current running pace, but I'm cool with that :-)4 -
I just finished week 5 on Saturday. The day 3, 20 minute run was very intimidating to me, but I made it. Most everyone will tell you to run slow and to run slower than your current slow running. They are right. Pacing is hugely important as you develop stamina. Speed will come
Careful here. When I hear the words pacing and stamina, I think it implies one's ability to run for long distances. However, the advice to slow down is not really about using pacing to develop stamina in that sense. It's about injury. Running while overweight is incredibly (some might even say prohibitively) dangerous, and the primary focus should be ALL about avoiding injury while your body gets stronger and lighter.
End of speech.0 -
So everyone agrees on slowing down for C25K. The thought I like to share for anyone on the program is 'if you can run any slower you are running too fast'. Keep up the good work those of you new to running.
Just a query....how slow do you have to go so it changes from running to speed walking?
I've recently got over a bad case of man flu and its really knocked my ability. Yesterday I managed 3 miles but it took me 40 mins. Is that running or fast walking!
I think it's more a matter of form. To me, it's running it you have only one foot on the ground at a time...
True, a good speed walker will pass me by at my current running pace, but I'm cool with that :-)
technically I believe running is having BOTH feet off the ground at one time. Anything else is walking. (this from a past thread about it).0 -
JamestheLiar wrote: »I just finished week 5 on Saturday. The day 3, 20 minute run was very intimidating to me, but I made it. Most everyone will tell you to run slow and to run slower than your current slow running. They are right. Pacing is hugely important as you develop stamina. Speed will come
Careful here. When I hear the words pacing and stamina, I think it implies one's ability to run for long distances. However, the advice to slow down is not really about using pacing to develop stamina in that sense.
It largely is. The point of running more slowly if that it helps condition the aerobic system. Encouraging the development of the aerobic system allows one to run for longer.
Injury prevention is a combination of improving stamina, avoiding overdoing it. In terms of distance, pace or time and doing some complimentary training such as cycling, resistance training, swimming, rowing etc.Running while overweight is incredibly (some might even say prohibitively) dangerous,
Umm, not really.0 -
I've just finished week 3, week 4 will start this Friday - am intimidated but I've done it in the past so I know I'll be OK 1
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Personally I'm a c25k dropout. I finished week5 and realized it was all in my head. I moved onto longer and longer runs along with the ocasional speed day mixed in. [/quote]
this. Me too. I was on the week where the runs went from 8 minutes to 20 minutes. I gave up and just went on a run every other day. Just did 3 miles yesterday without stopping. Avg 10 min pace. It's a mental game.
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I'm just about done with C25K. I am 52 years old and was totally out of shape. I am on Week 8 and just finished Day 2 last night, which, for the first time, I had to do on the treadmill because the weather was so bad. I never thought I could do it. Personally, I think the app is not "gradual" enough in some cases and jumps to the next level without easing into it. But I made up my mind that I would try it and if I couldn't do it, I would just do that day over and over until I got it. So far, I have not had to repeat a day, but every day has been a struggle. I want to get to a point where when I am jogging that I am actually enjoying it and feeling energized. Right now, the last 5 minutes are hell for me!2
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Just remember. No matter how slow you run, you're lapping everyone on the couch.6
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MeanderingMammal wrote: »JamestheLiar wrote: »I just finished week 5 on Saturday. The day 3, 20 minute run was very intimidating to me, but I made it. Most everyone will tell you to run slow and to run slower than your current slow running. They are right. Pacing is hugely important as you develop stamina. Speed will come
Careful here. When I hear the words pacing and stamina, I think it implies one's ability to run for long distances. However, the advice to slow down is not really about using pacing to develop stamina in that sense.
It largely is. The point of running more slowly if that it helps condition the aerobic system. Encouraging the development of the aerobic system allows one to run for longer.
Injury prevention is a combination of improving stamina, avoiding overdoing it. In terms of distance, pace or time and doing some complimentary training such as cycling, resistance training, swimming, rowing etc.Running while overweight is incredibly (some might even say prohibitively) dangerous,
Umm, not really.
Yes. It really is.0 -
JamestheLiar wrote: »Yes. It really is.
Prohibitively dangerous?
That is absolute nonsense.
It's not easy, and that's one of the issues. People don't allow time to condition, but it's not inherently dangerous. At least no more so that crossing the road.
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I'm 59 years old.
I started the C25K about 4 to 5 months ago. I altered it to fit my level, and instead of going by x number of minutes running and x number of minutes walking, I just started adding run intervals into my power walks, and slowly increased the run intervals. I kept the run intervals at a very slow pace.
I can run 5 miles now.
The reason most people get injuries is because the heart and lungs develop much faster than the muscles, joints, and bones. People feel like they can pick up the pace because their heart and lungs feel better. So they pick up the pace, and because the muscles joints, and bones have not progressed as fast as the heart and lungs, they wind up with an injury.
Running is a very safe way to get a great cardio, but you should do it properly to avoid injuries.
If done properly, it can actually improve joint/bone health.0 -
MeanderingMammal wrote: »JamestheLiar wrote: »Yes. It really is.
Prohibitively dangerous?
That is absolute nonsense.
It's not easy, and that's one of the issues. People don't allow time to condition, but it's not inherently dangerous. At least no more so that crossing the road.
I agree. When I started C25K I had a BMI of about 34 and managed fine by keeping my pace slow and taking rest days. It's important to react to niggles to ensure you don't get any long term injuries but it's inevitable there will be some issues with knee, calf, foot or shin pain at the start (I had them all to one extent or another so occasionally took additional rest days to recover). Now I'm still overweight (BMI about 28) and usually run 3 or 4 times a week at distances up to 10 miles and suspect that I have significantly less risk of serious issue now than I did when I was obese and didn't do any exercise.2 -
MeanderingMammal wrote: »JamestheLiar wrote: »Yes. It really is.
Prohibitively dangerous?
That is absolute nonsense.
It's not easy, and that's one of the issues. People don't allow time to condition, but it's not inherently dangerous. At least no more so that crossing the road.
I agree. When I started C25K I had a BMI of about 34 and managed fine by keeping my pace slow and taking rest days. It's important to react to niggles to ensure you don't get any long term injuries but it's inevitable there will be some issues with knee, calf, foot or shin pain at the start (I had them all to one extent or another so occasionally took additional rest days to recover). Now I'm still overweight (BMI about 28) and usually run 3 or 4 times a week at distances up to 10 miles and suspect that I have significantly less risk of serious issue now than I did when I was obese and didn't do any exercise.
Running is a fine form of exercise. A calorie furnace, for crying out loud. However, for overweight people it is dangerous, and precautions must be taken to avoid injury. The more weight one carries, the more dangerous it becomes. In fact, I think that any activity with inevitable injuries to the knee, calf, foot, or shin is, by definition, dangerous. Quite frankly, I'm amazed that we're even debating this point ... it's why I love MFP forums.0
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