Couch To 5K

[Iain.Faulkner]

It's one I've found online. Nothing too detailed to be honest, I'm not looking at doing tempo training, I just want to get round the course at this point and all the talk of tempo, sprints etc was confusing me, plus most plans require you to run 4-5 times a week and I only have time to run 3 times (I may start doing park run again when the weather improves to take it up to 4). It basically builds your mileage over the 12 weeks of the plan with a two week taper included as well. Two shorter runs during the week and then a longer one on a Sunday. I think the longest run is about 20km about 3 weeks before the half marathon.

 

As part of this, I have also taken the very difficult decision to stop playing football twice a week :-( I just need the recovery time as much as anything else. I'm still going to play golf though :-)

[Iain.Faulkner]

Two more runs done on the plan....8km on Thursday and then 15km on Sunday. Sunday especially was really really tough, the last couple of km was at a real snails pace (although the overall pace was 9 mins 43 a mile) with a bit fo run/walking in there as well. Pleased to have completed the distance, but disappointed not to have run it all. Edited January 11, 2016 by Iain.Faulkner

[eyetea]

First time hitting 5km yesterday - 38mins which I'm happy with at the mo! I probably fast walked between 1 - 1.5km of it. Next stage is to build up so I can jog for the duration

[HarryMonkey]

First time hitting 5km yesterday - 38mins which I'm happy with at the mo! I probably fast walked between 1 - 1.5km of it. Next stage is to build up so I can jog for the duration

 

Nice one @eyetea, stick at it and you'll soon be doing sub 30 minute 5ks.

[Iain.Faulkner]

First time hitting 5km yesterday - 38mins which I'm happy with at the mo! I probably fast walked between 1 - 1.5km of it. Next stage is to build up so I can jog for the duration

 

Brilliant effort, well done :-)

[Iain.Faulkner]

Had to nip into work last night to setup for a meeting....got dropped off at work and ran home (I looked a little bit odd in my running gear in front of the governors...but nevermind :-) ). Still with the plan, quick 5km last night and pushed it pretty hard, quite a quick 5km (for me) in 27:46

[jdoyle]

Had to nip into work last night to setup for a meeting....got dropped off at work and ran home (I looked a little bit odd in my running gear in front of the governors...but nevermind :-) ). Still with the plan, quick 5km last night and pushed it pretty hard, quite a quick 5km (for me) in 27:46

 

27:46 is a good time! well done. Love that you're in your gear in front of the governors. The things we do to fit a run in.

[Iain.Faulkner]

27:46 is a good time! well done. Love that you're in your gear in front of the governors. The things we do to fit a run in.

 

Sat there in my bright yellow jacket and tights.....definitely not my best look :-) It was horrible last night, icy rain all the way home...thankfully the plan only wanted 5km out of me last night

[jdoyle]

Sat there in my bright yellow jacket and tights.....definitely not my best look :-) It was horrible last night, icy rain all the way home...thankfully the plan only wanted 5km out of me last night

 

you never know, may prompt them to think about a review of the school travel plan.......

[Seb1780]

I started C25K at the weekend and have done a couple of runs now, but I have a question about the pace.

 

I've been doing this with my wife, she is a regular runner and does 10k in about an hour. She's telling me that I'm going too fast during the run bits because it is faster than her normal pace and definitely faster than the 5k in 30mins that the name would suggest. I took some GPS data during last night's run and it averages out at about 6.9mph for the run bits (about 8m45/mile or 5m30/km). When I am running I do feel like I'm pushing myself, and I do look forward to the end of the minute, but I've done the two runs so far without stopping or slowing down on the walking (which is about 3.5mph).

 

I know I'm only just starting and only doing 1min runs at the moment, but should I be slowing my pace now so that the next stages don't get to be too much, or should I just run at a pace that "feels right"?

[HarryMonkey]

What's important about this program is that you follow the directions and don't go too mad. Walk when you're told to walk and then jog steadily during the running bits. In the early stages, you may well find yourself going off fairly quickly during the running sections but as you progress through the weeks you'll find that you settle on a pace. Just run at a rate that feels comfortable and you'll be fine, don't worry too much about GPS data and MPHs, there'll be plenty of time for that once you've completed week 9.

[Iain.Faulkner]

I run at about your wife's pace...approx 1 hour for 10km....approx 9:45 for a mile...and that is at a pace that to me feels right....but then that depends on the distance I am running. On a 5km run, i will up the pace...but on a 15km run i will run slower.

 

I think my advice would be is to run at a pace that is right for you. Make sure you can finish each run in the plan (so do pace yourself and don't just go off on a sprint for the first minute).

[Iain.Faulkner]

Very cold training run last night (patches of ice on the ground made life interesting!!)....8.2km covered (plan said to do 8km).....approximately 47 minutes. Really tried to up the pace again (trying to do so with the shorter runs)...averaged about 5.35 for the first 6km but then fell away a bit in the last couple.

[jdoyle]

Time for a new pair of runners

 

 

Saucony again, Guide 9s. The Omni 13's have done a fair amount of mileage but time to retire them.

 

[Iain.Faulkner]

Time for a new pair of runners

 

Wow, they look like they've taken some hammering!! I picked up my next pair of shoes in the Christmas Sale (with the help of a gift voucher I got for Christmas and a parkrun discount card from Sweatshop :-) ). Same shoes I'm currently using...Brooks GTS...but were £60 cheaper than when I bought my first pair in about October!

 

Another good week running last week. Already mentioned Tuesday's run.....but got out and did 8km on Thursday and 13km yesterday (total weekly km's covered up to 26km)....both runs at good pace, 10 weeks to go till the half marathon!!

[jdoyle]

The Omni 13's went through training for the Dublin Marathon, the marathon, the Ron Hill RunEveryDay challenge in October (170miles) and the then run every day in November (102miles) and then some. Last run on Saturday for them was a 7.5mile. Will use them for pottering around now with a bit of gaffa tape over the tear.

 

I had hoped to get another pair of Omni 13s via SportsShoes.com at about £54 but I dithered and my size are all gone.

 

Headed to the Run Swindon shop and tried out Saucony Hurricane, Guide 9 and Omni 14. The Hurricane felt nice but hurt my right knee on the gait analysis so that was a No. Opted for the Guide 9. Took them for an 8mile run yesterday (start of training for Milton Keynes Marathon) and they were pretty good - lighter than the Omni's with a newer type of sole which is supposed to absorb more impact (I'm never quite sure about these claims).

 

Very tempted by the Garmin Vivoactive GPS watch in the shop. Too expensive so looking online for a better price.

[Iain.Faulkner]

Very tempted by the Garmin Vivoactive GPS watch in the shop. Too expensive so looking online for a better price.

 

I think if I do another half marathon after this one I'm going to look seriously at technology. Strava on my phone is very good, but if I want to start improving on times then I will need something better accessible.

[jdoyle]

My interest in the watch is sparked by Garmin Express not working well on my laptop (I should be looking at replacing the laptop). The Vivoactive goes via Bluetooth to the iphone and then to GarminConnect. I like GarminConnect and want to stay with it.

 

Would like to track swimming and cycling but not prepared to spend loads of money- the watch in Run Swindon is £199. £132 on Amazon at the moment.

[Iain.Faulkner]

Half Marathon training run 7 last night....quick 6.2km during which I smashed my 5km time....down to 26 minutes 48 seconds :-)

[Iain.Faulkner]

Another day another run :-) Quick 8.3km run last night, decent pacing again of around 5 minutes 30 seconds per km, hard work, but very pleased at being able to hold the pace for longer.

[jambocb]

Really trying to get back into running this year after being ridiculously lazy for pretty much the whole of 2015.

 

I'm my worst enemy though I know I need to be gradually building up, but can't help myself going at a steady pace that I can't maintain. Doing 2.5km in 14-15 minutes, but then totally done in and don't seem to be improving. I know it's my own fault and need to introduce some walking/slower pace to build the distance first.

[crwardell]

Anyone use Strava?

We could start an Edugeek running group on there maybe?

[eyetea]

Next week or so I will have to use the elliptical trainer... might have broken one of my toes playing on a "hoverboard".

 

Bit miffed as I had almost hit 2.5km in constant jogging with no need for walking!

[jdoyle]

Anyone use Strava?

We could start an Edugeek running group on there maybe?

 

I use GarminConnect. It supports groups too. Could be persuaded to try Strava.

[Iain.Faulkner]

Really trying to get back into running this year after being ridiculously lazy for pretty much the whole of 2015.

 

I'm my worst enemy though I know I need to be gradually building up, but can't help myself going at a steady pace that I can't maintain. Doing 2.5km in 14-15 minutes, but then totally done in and don't seem to be improving. I know it's my own fault and need to introduce some walking/slower pace to build the distance first.

 

If you're doing 2.5km runs, I would definitely suggest doing the Couch to 5k plan. It will build you up slowly and help you pace it better.

 

- - - Updated - - -

 

Anyone use Strava?

We could start an Edugeek running group on there maybe?

 

Yeh, I'm on Strava. An Edugeek running group would work as well I think. This thread has kind of been taken over by general running now anyway :-)