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NHS Couch to 5k - Fitness Phobes Anonymous

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    Hi Guys.
    Let me just start by saying, Yes, I know there is a running thread.
    This is the C25k thread for beginners (not running pros ), those that have never run before, or are easing back in after injuries or years out!

    I'm not a runner, I shouldn't even be on the fitness forum. Hence why I'm making the thread. Since this forum is dominated by fit, motivated people filled with fitness knowledge and I'm slightly intimidated

    For those that don't know, Link to NHS Couch to 5k Program:
    http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

    For a detailed written version of the plan:
    Spoiler:
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    A week-by-week description of the nine-week Couch to 5K podcasts.
    Week one
    Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.

    Week two
    Begin with brisk 5-minute walk then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.

    Week three
    Begin with brisk 5-minute walk then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

    Week four
    Begin with a brisk 5-minute walk then 3 minutes of running, 90 seconds walking, 5 minutes running, 2½ minutes walking, 3 minutes running, 90 seconds walking, 5 minutes running.

    Week five
    There are three different workouts for this week. They are as follows:

    Workout 1: brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 5 minutes running, 3 minutes walking, 5 minutes running.

    Workout 2: brisk 5-minute walk, then 8 minutes running, 5 minutes walking, 8 minutes running.

    Workout 3: brisk 5-minute walk, then 20 minutes running, with no walking.

    Week six
    There are three different workouts for this week. They are as follows:

    Workout 1 brisk 5-minute walk, then 5 minutes running, 3 minutes walking, 8 minutes running, 3 minutes walking, 5 minutes running.

    Workout 2: brisk 5-minute walk, then 10 minutes running, 3 minutes walking, 10 minutes running.

    Workout 3: brisk 5-minute walk, then 25 minutes with no walking.

    Week seven
    Begin with a brisk 5-minute walk then 25 minutes of running.

    Week eight
    Begin with a brisk 5-minute walk then 28 minutes running.

    Week nine
    Begin with a brisk 5-minute walk then 30 minutes running.


    Tips on starting out from the website:
    Spoiler:
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    The programme is designed for beginners to gradually build up their running ability to be able to run 5K without stopping.

    The pace of the nine-week running plan has been tried and tested by thousands of new runners, so you can trust the programme.

    You can, however, repeat any one of the weeks until you feel physically ready to move on to the next podcast.

    Structure is important for motivation, so try to allocate specific days in the week for your runs and stick to them.

    Rest days are critical. A rest day in between each run will reduce your chance of injury and will also make you a stronger, better runner.

    Resting allows your joints to recover from what is a high-impact exercise and your running muscles to repair and strengthen.

    Some new runners starting the programme experience calf pain or sore shins (sometimes known as shin splints).

    Such aches can be caused by running on hard surfaces or by running in shoes that do not have enough foot and ankle support.

    Always do the the 5-minute warm-up walks as instructed in the podcasts before each run and check that your running shoes are offering good support.

    You will have good runs and bad runs. Accept it and don’t spend too much time analysing the how and why. Even a bad run is good for you.


    A bit of my personal background/reason I started C25K:
    Spoiler:
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    My doctors just told me that my BMI has jumped over the 19-24 healthy range barrier. In my first year of uni, one person (yes, just one!) referred to me as "the hot girl". Now I'm "that-guy-who-everyone-like's-chubby-gf"
    I've never been commited to an exercise program. I try, and then give up. I told myself that I couldn't do it, that I didn't like exercise, that "my height would disguse it".
    Now I'm doing the NHS Couch to 5k. For Real. I've signed up to Canterbury's Race for Life and have just completed Week 1! Yes, 3 running sessions and no quitting yet!
    I didn't want to get a blog, the NHS choices forums are dead, and I like TSR. So it made sense to put a thread here, about my progress, and hopefully encourage others like me (wanting to come over to the "active" side, but slightly scared of the uber fit people) to share their experiences with me.
    It's like I carved a piece of the Fitness forum into the "Not so Fit but want to be Forum"....

    So, please be nice to me! :rolleyes:


    Treadmill vs. The Road/Trail

    Unbiased (ish): http://sportsmedicine.about.com/od/t...eadincline.htm
    Biased towards running outside: http://www.associatedcontent.com/art...ch.html?cat=50
    Biased towards treadmill: http://www.associatedcontent.com/art...ing.html?cat=5
    Treadmill mistakes: http://running.about.com/od/treadmil...mistakes_4.htm

    Overall
    According to an article published in Fitness Prescription magazine, running outdoors has the edge since it burns around five percent more calories than running on a treadmill. This is due to the lack of wind resistance indoors and the fact that the moving treadmill belt adds momentum
    For anyone who has just clicked on this thread and is starting the programme, feel free to post after each run for group motivation

    My Progress:
    C25k COMPLETED
    Completed my first 5k (Race for Life) Sat 31st July. 39Mins 36secs.
    Hoping for sub 30 next time! (Park Run 10/09/11)
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    To follow up my first post:

    Week 1 went okay. Number 2 was the hardest, and was also uphill as I ran a different route since I was out of town. My bf accompanyied me on this one...which was very embarrasing as he's quite fit, didn't break a sweat, and I was a mess! lol
    Number 3 was better, still out of breath after 60 seconds of running, not sure how I'm going to cope in Wk2.

    Laura was a god-send though
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    I got to week 3 then quit due to winter snow/bad weather...keep meaning to get back to it but I absolutely hate running.
    :rolleyes:

    Also are there podcasts where you can upload your own music? The one I dl'd had shocking music to it and the guy kept talking. :mad:
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    (Original post by Athena21)
    To follow up my first post:

    Week 1 went okay. Number 2 was the hardest, and was also uphill as I ran a different route since I was out of town. My bf accompanyied me on this one...which was very embarrasing as he's quite fit, didn't break a sweat, and I was a mess! lol
    Number 3 was better, still out of breath after 60 seconds of running, not sure how I'm going to cope in Wk2.

    Laura was a god-send though
    Week 2 was this for me...I'm surprised he kept a straight face throughout tbh!
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    (Original post by I<3LAMP)
    I got to week 3 then quit due to winter snow/bad weather...keep meaning to get back to it but I absolutely hate running.
    :rolleyes:

    Also are there podcasts where you can upload your own music? The one I dl'd had shocking music to it and the guy kept talking. :mad:
    Yay my first reply!

    Yeah, the podcasts are here:
    http://www.nhs.uk/Tools/Pages/couch-...ning-plan.aspx
    Easy to download.
    It's a woman's voice, quite nice really. Her name is Laura! The music sucks a little bit, but it's really helpful having someone tell me when to stop/go.

    I used to use my phone....hence the quitting lol
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    Oh, whoops...not you're own music...lol. Should have read that properly.
    But she doesn't talk all the way through it!
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    I plan to take this up as soon as my actual proper exams are over (which is tomorrow, yesssssss). I'm so unfit it's crazy
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    (Original post by Athena21)
    Oh, whoops...not you're own music...lol. Should have read that properly.
    But she doesn't talk all the way through it!

    (Original post by Athena21)
    Yay my first reply!

    Yeah, the podcasts are here:
    http://www.nhs.uk/Tools/Pages/couch-...ning-plan.aspx
    Easy to download.
    It's a woman's voice, quite nice really. Her name is Laura! The music sucks a little bit, but it's really helpful having someone tell me when to stop/go.

    I used to use my phone....hence the quitting lol
    Haha tis cool..I'm guess I could be nifty and make a podcast-but I know I'm too lazy.
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    Seriously, power through the 9 weeks! You will never regret it.

    Allow me to paint you a word picture:

    5'9 male weighing in at 16 stone, fat boy with a fat red face who smokes near enough 20 a day and has a diet that consists of:

    Breakfast: Leftover pizza from last night
    Lunch: Chicken Palace (KFC's nasty, cheaper baby brother)
    Dinner: Large Pizza, garlic bread, other extras. Leave a few slices for breakfast.
    Snacks: Chocolate, crisps, coke, redbull relentless, well over 2 pints of coffee, dough-nuts, pretty much ANY sweets that are reduced in price from Sainsburys.

    All day, every day. No exercise since birth. I'm serious, nothing, ever none.

    Today, that 5'9 guy weighs 12 stone, and is still losing fat. Runs a 5k in about 25 minutes, hits the gym 3 times a week, runs 3 times a week, eats all healthy, is starting to get a nice bit of muscle definition and is about to join the RAF.

    And all it took was 18 months, the first 9 weeks of which were Couch To 5k!
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    (Original post by mikestraws)
    Seriously, power through the 9 weeks! You will never regret it.

    Allow me to paint you a word picture:

    5'9 male weighing in at 16 stone, fat boy with a fat red face who smokes near enough 20 a day and has a diet that consists of:

    Breakfast: Leftover pizza from last night
    Lunch: Chicken Palace (KFC's nasty, cheaper baby brother)
    Dinner: Large Pizza, garlic bread, other extras. Leave a few slices for breakfast.
    Snacks: Chocolate, crisps, coke, redbull relentless, well over 2 pints of coffee, dough-nuts, pretty much ANY sweets that are reduced in price from Sainsburys.

    All day, every day. No exercise since birth. I'm serious, nothing, ever none.

    Today, that 5'9 guy weighs 12 stone, and is still losing fat. Runs a 5k in about 25 minutes, hits the gym 3 times a week, runs 3 times a week, eats all healthy, is starting to get a nice bit of muscle definition and is about to join the RAF.

    And all it took was 18 months, the first 9 weeks of which were Couch To 5k!
    I like this. Well done buddy.
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    (Original post by Athena21)
    To follow up my first post:

    Week 1 went okay. Number 2 was the hardest, and was also uphill as I ran a different route since I was out of town. My bf accompanyied me on this one...which was very embarrasing as he's quite fit, didn't break a sweat, and I was a mess! lol
    Number 3 was better, still out of breath after 60 seconds of running, not sure how I'm going to cope in Wk2.

    Laura was a god-send though
    Every week I thought that, but decided to push myself anyway. And everytime I was surprised (and pleased) that I was able to complete each run. I've just done Week 5, Run 2, which meant I ran 2x8min sessions, and felt really good the whole way through Although I have a 20 min run on Saturday, which I'm not looking forward to, but no doubt I'll be surprised again!

    Honestly, stick with it, it makes you feel so good about yourself. Good luck!
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    (Original post by mikestraws)
    Seriously, power through the 9 weeks! You will never regret it.

    Allow me to paint you a word picture:

    5'9 male weighing in at 16 stone, fat boy with a fat red face who smokes near enough 20 a day and has a diet that consists of:

    Breakfast: Leftover pizza from last night
    Lunch: Chicken Palace (KFC's nasty, cheaper baby brother)
    Dinner: Large Pizza, garlic bread, other extras. Leave a few slices for breakfast.
    Snacks: Chocolate, crisps, coke, redbull relentless, well over 2 pints of coffee, dough-nuts, pretty much ANY sweets that are reduced in price from Sainsburys.

    All day, every day. No exercise since birth. I'm serious, nothing, ever none.

    Today, that 5'9 guy weighs 12 stone, and is still losing fat. Runs a 5k in about 25 minutes, hits the gym 3 times a week, runs 3 times a week, eats all healthy, is starting to get a nice bit of muscle definition and is about to join the RAF.

    And all it took was 18 months, the first 9 weeks of which were Couch To 5k!
    I knew TSR would be a good place to find motivation!
    God I'm gonna hate myself for sounding so cheesy but this is very inspirational! You have a lot to be proud of, I hope I do as well as you!
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    (Original post by xXxBaby-BooxXx)
    Every week I thought that, but decided to push myself anyway. And everytime I was surprised (and pleased) that I was able to complete each run. I've just done Week 5, Run 2, which meant I ran 2x8min sessions, and felt really good the whole way through Although I have a 20 min run on Saturday, which I'm not looking forward to, but no doubt I'll be surprised again!

    Honestly, stick with it, it makes you feel so good about yourself. Good luck!
    Thanks
    It's good to see that it's not impossible to make it that far!
    I'm kinda excited for my next run, which is tomorrow!
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    If you want to lose weight make sure you move onto something more tailored to that when you're ready. C25K is good for your overall health and can help you lose weight but there are other workouts that are much more focused on fat burning, such as HIIT: http://en.wikipedia.org/wiki/High-in...erval_training

    Not saying C25K isn't a great start, but when you're ready I'd suggest something like this. Most people will just "go running" involving a standard 70-80% constant workout and it doesn't really help you lose weight.

    Good luck
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    Right, so I was meant to post this yesterday but I didn't get a chance to get on the internet.

    Thursday morning was my 1st run of Week 2, which I was quite worried about!

    I definately would have quit by now if I was doing this by myself (ie. trying to make myself run with no definate plan), as I normally tried running and never went again after the second run!

    Every time I've run so far I've been blessed with good weather, and my route takes me down to the river and through the woods so the scenery is lovely.
    My parents laughed at me when I described it as "trail" lol

    The run went okay, tried not to go to fast as apparently it's a common mistake, but I couldn't help speeding up as I past dogwalkers....I don't want people to think I'm unift!

    Was out of breath by the second 90s run, found that the 2 minutes recovery walk was suprisingly enough to gain my breath back!
    But the 90s feels sooo long compared to 60s....I imagine running for 30mins will feel like an age!

    Roll on run 2!
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    (Original post by LethalBizzle)
    If you want to lose weight make sure you move onto something more tailored to that when you're ready. C25K is good for your overall health and can help you lose weight but there are other workouts that are much more focused on fat burning, such as HIIT: http://en.wikipedia.org/wiki/High-in...erval_training

    Not saying C25K isn't a great start, but when you're ready I'd suggest something like this. Most people will just "go running" involving a standard 70-80% constant workout and it doesn't really help you lose weight.

    Good luck
    Thanks for the advice.
    I'm such a terrible quitter that I'm going to keep on with C25k until exercise becomes a regular part of my life.
    I've heard of this before, and will definately give it a whirl when I want to up my regime.

    Luckily I only have to loose 5lbs before I'm back in the healthy weight category, so the C25k will hopefully achieve that for me short term!
    But obviously I'm gonna keep going after that
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    I have decided that i want to be able to do a 10k run in less than 3 hours by this time next year.

    As such, i will be starting with the Couch to 5k as well as going to the gym.
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    Just completed week 5! Am so proud of myself

    Ran just under 2m in 20 minutes. I want to get a bit faster so I'm running a 10min mile or faster, but given that today I ran double the distance I've ever run in my life, I'm quite pleased with that time
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    Grr, I just made the really silly mistake of buying a treadmill. Already dispatched, going to return it and just get a gym membership instead and start C25k again.

    Last year I finished on, I think week 6 or week 7... but then I stopped exercising completely come September.

    Hopefully I can keep going this time, but I need to return that damned treadmill first...

    So, what's the better option here? Do C25k runs on Sun, Tues, Thurs with 30-45 minute cycling runs on Mon, Wed, Fri with Saturday as a break?
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    (Original post by wanderlust.xx)
    Grr, I just made the really silly mistake of buying a treadmill. Already dispatched, going to return it and just get a gym membership instead and start C25k again.

    Last year I finished on, I think week 6 or week 7... but then I stopped exercising completely come September.

    Hopefully I can keep going this time, but I need to return that damned treadmill first...

    So, what's the better option here? Do C25k runs on Sun, Tues, Thurs with 30-45 minute cycling runs on Mon, Wed, Fri with Saturday as a break?
    you could just do it on the treadmill? although if you do join a gym that would make it a big waste of money

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