[thetobbit]

(Original post by Dorito)
sick of this cold now, feel like I'm losing fitness by the day and I'll have to start at Week 1 again.

Lol don't worry fitness doesn't slip away that quickly.

It's better that you stop and recover then get back into it, rather than hurt yourself by forcing yourself to run when you're sick/injured, which in turn will stall you longer.

[Dorito]

Gonna pop on the exercise bike tomorrow and do some light cardio that way. Don't feel 100% to go outside and run yet, this cold won't give up! Plus my knees really hurt, my shoes are terrible. I really need to invest in some new ones.

[BLineDisaster]

Legs are still aching from my last session, shin splints was looking forward to starting week 3 today if they feel fine thus evening I'll power through!

Roll on Saturday so I can get some better trainers!

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[Fortification]

Just finished W2R1, felt as draining as W1R1 all over again. Having said that, the remaining runs for week 1 were doable (and it felt so awesome to complete them with a bit of energy to spare) so I hope the remaining W2 runs will follow suit The music on the NHS podcast has taken a turn for the worse though.

The weird thing is that I have been able to job for 20 minutes non-stop on a flat treadmill, but c25k is much harder. I am running up and down a hill I suppose unlike a flat treadmill, but I still didn't expect the difference to be so marked. Outdoor running is more fun though!

[thegaffer91]

How did people find the transition from week 3 to week 4? Seems quite a big jump on paper!

[yayifications]

Just found this thread, I did week 6 run 1 yesterday, run 2 tomorrow! I have very bad asthma and had to repeat week 1 and week 2 twice each, but since then I've found it much easier. Week 5 run 3 was a big step up, I never thought I could do it but I did!

I didn't know about the NHS version until now, I use an app on my iPhone called GetRunning which speaks to you above your music and tells you when to run/walk. It's very encouraging haha!

[Airfairy]

(Original post by yayifications)
Just found this thread, I did week 6 run 1 yesterday, run 2 tomorrow! I have very bad asthma and had to repeat week 1 and week 2 twice each, but since then I've found it much easier. Week 5 run 3 was a big step up, I never thought I could do it but I did!

I didn't know about the NHS version until now, I use an app on my iPhone called GetRunning which speaks to you above your music and tells you when to run/walk. It's very encouraging haha!

I like the sound of that...NHS music gets boring after a while.

Week 3 run 1 tomorrow. I hate the first runs of the week

[skatealexia]

Starting week 5 tomorrow... scary jump to 20 minutes on day 3 O_O

[cpdavis]

I've not been able to keep up with the runs due to injuries But going to try and do a run tomorrow

[BLineDisaster]

Tonight I'll hope to complete week 3 and find out if my new trainers resolve the shin splits of the last 2 sessions! I hope they do, I'm really enjoying running; cycling and swimming dont take my fancy.

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[Airfairy]

Did run 1 of week 3 today. Pleasantly surprised, didn't seem too hard. This week should be fine

What week have people found the hardest so far? I guess the obvious answer is to say the week that you're on but maybe there are some that stand out?

EDIT: Just read what week 4 holds, sounds like quite a step up!!

[ninegrandstudent]

STILL haven't started this. Finally recovered from my illness, then went on holiday the next day. Was in an area not suitable to starting running, and really didn't have the time anyway! Then managed to injure myself on holiday - massive lump on one foot, and infected insect bites all around the other ankle so I can't get trainers on yet. Really annoyed as I'm looking forward to it, but getting started is so difficult!

[BLineDisaster]

(Original post by ninegrandstudent)
STILL haven't started this. Finally recovered from my illness, then went on holiday the next day. Was in an area not suitable to starting running, and really didn't have the time anyway! Then managed to injure myself on holiday - massive lump on one foot, and infected insect bites all around the other ankle so I can't get trainers on yet. Really annoyed as I'm looking forward to it, but getting started is so difficult!

Get yourself well then develop a zero tolerance attitude to avoiding doing it. Trust me, after run 1 it becomes part of your routine, and only takes ~20 mins for the majority of the programme.

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[Airfairy]

Does everyone do the 5 min warm up/cool down walks. I tend to shorten them to about 2 mins

[thegaffer91]

(Original post by Airfairy)
Does everyone do the 5 min warm up/cool down walks. I tend to shorten them to about 2 mins

I always do. It's quite convenient really, its perfectly timed to get from my front door to the park where I do the runs!

[The Rusty Spork]

Is it worth trying to build myself up to the 5K without following the NHS plan as I like to vary what I do, with badminton/gym/classes. I don't really do any outside running at the moment as I don't think I could run for long enough to make it worthwhile lol.

Are there any products people would recommend that can keep track of how far you're running?


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[Mark85]

(Original post by Airfairy)
Does everyone do the 5 min warm up/cool down walks. I tend to shorten them to about 2 mins

Yeah, it takes me past the point where I need to cross roads and onto a path. I also try to throw in some leg kicks and swings if nobody is looking!

(Original post by Mess.)
Is it worth trying to build myself up to the 5K without following the NHS plan as I like to vary what I do, with badminton/gym/classes. I don't really do any outside running at the moment as I don't think I could run for long enough to make it worthwhile lol.

Of course. The C25K programme isn't gospel. The only principles involved are starting very gently and increasing what you do each week.

If you can't run long enough to make it worthwhile, I would forget about distance for now. Make it your target to run for 20/30 mins and then worry about distance/speed. Then, all you need is a watch.

You could just start off running for 10mins and try to add 30-60secs on each second. Just make sure you don't push yourself too hard at first and also try to make sure that you do something more each couple of sessions whether it be running faster (if on treadmill) or running for a longer amount of time at the same speed. Of course, you could always go interval style and increase the total running time that way e.g. run/jog for a couple of minutes jog/powerwalk for a couple of minutes and then increase.

[The Rusty Spork]

(Original post by Mark85)
Yeah, it takes me past the point where I need to cross roads and onto a path. I also try to throw in some leg kicks and swings if nobody is looking!



Of course. The C25K programme isn't gospel. The only principles involved are starting very gently and increasing what you do each week.

If you can't run long enough to make it worthwhile, I would forget about distance for now. Make it your target to run for 20/30 mins and then worry about distance/speed. Then, all you need is a watch.

You could just start off running for 10mins and try to add 30-60secs on each second. Just make sure you don't push yourself too hard at first and also try to make sure that you do something more each couple of sessions whether it be running faster (if on treadmill) or running for a longer amount of time at the same speed. Of course, you could always go interval style and increase the total running time that way e.g. run/jog for a couple of minutes jog/powerwalk for a couple of minutes and then increase.

I can do about 15 minutes at speed 10 (gradient 1%) on a treadmill pretty comfortably but I don't really know how this translates to the real world


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[Mark85]

(Original post by Mess.)
I can do about 15 minutes at speed 10 (gradient 1%) on a treadmill pretty comfortably but I don't really know how this translates to the real world

I don't think the difference is as big as people often make out. The main thing is that you have to get used to the roads/pavements pounding your legs more and you also have to get used to pacing yourself. I am sure you could do 15 mins on the roads albeit maybe a little bit slower the first couple of times.

[The Rusty Spork]

(Original post by Mark85)
I don't think the difference is as big as people often make out. The main thing is that you have to get used to the roads/pavements pounding your legs more and you also have to get used to pacing yourself. I am sure you could do 15 mins on the roads albeit maybe a little bit slower the first couple of times.

Pacing myself will be a nightmare as I was a sprinter so conserving energy doesn't feel natural

Getting my arches used to the running seems to be the thing for me. Constant running and when I skip seems to make them cramp up a lot

How long would a jogging 5k take? (ish)


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