Couch to 5k

[want2run]

H started this about 6 week ago and what with work / life getting in the way am only on week 4. I don't mind that but I'm finding week 4 especially tough. I just did my 3rd run (haven't run since last monday).

I should have done it Friday but just couldn't motivate myself and again last night. I managed to get myself out the door this evening but had to stop half way through the last 5 minute run).

So any tips on getting through this barrier I seem to be meeting on week 4. I found the other weeks fine once I got to the 3rd run and felt more or less ready for the next stage.

At this point I can't see myself getting to week 5 not to mind week 9.

[Lou]

Well I started - I have two of the Week 1 'runs' done! I know it doesn't seem like much but considering it's probably as much I've run in well over twenty years, I'm very proud of myself. Fingers crossed my enthusiasm continues!

I'm using Robert Ullery (I know that's spelt wrong), I've downloaded his podcasts. I'm not keen on the music though, can anybody recommend anyone else who I could use instead?

Thanks

[tina]

Hi want2run, sorry I'm a bit late replying to you but I'd suggest you repeat week 4. It doesn't really matter if you do it 10 times, as long as you're dong something. If you're finding it hard there's no point in moving to the next week as you will only lose your motivation soon. I think the main reason beginners give up is because they push themselves too hard and find it very unpleasant (that and injuries, which usually happen because people push themselves too hard). Your main aim at the moment should be learn to enjoy your running sessions and the only way to achieve that is to take it easy.
I'm not sure what the week 4 is like but if each run is different, then maybe repeat the first one until you're comfortable with it and then move to the second one etc. Make sure you still only run 3x week and take rest days. If you enjoyed week 3, there's nothing stopping you going back to that! It's still better than sitting on the couch.
Do not think about the next week or getting to week 9, just take it one run at a time and try to focus on that. When you're ready, move to the next one. You'll get to the 5k stage one day. Remember also that, in my experience, the people who take their time, take it easy and don't push themselves too much so that they learn to enjoy their sessions, are the ones who continue running for years - and that's really what your sim should be, rather than just completing a programme.
You've done really well getting this far so I hope you keep it up. Focus on running slowly, just a tiny bitvfaster than walking speed and you'll do great. Good luck and let us know how you get on.

[want2run]

Hi Tina, I did week 4 again last week. I slowed down a good bit and drank a glass of water an hour beforehand. So I'm on week 5 now. I did intend to do week 4 again but it's gone from the ipod so I had no choice really. Got on fine this evening but there's a 20 minute run later in the week so I'll see how I get on.

Thanks again.

[tina]

That's excellent, well done want2run!

[goldilocks]

Couch to 5k completed!!!yay!!what to do now though??keep doing 30mins?do 30mins but try to go faster?extend the running time further?....what has other people done??

[Aifs]

I did Week 1 Day 1 of C25K. Felt great after it. I can see myself sticking with this. I have noticed my fitness levels drop since I hurt my knee but this will get me back up there!

[breige]

^I've been thinking of doing this myself so I might join you! (though not in person!!). I need some motivation, big time and it would be great to be doing something with someone and having support

[want2run]

Hi Tina, Well I did week 5 run 2 for the second time, I could not face a continuous 20 minutes run yet.

Do you think 2 x 10 minutes with a 3 min walk would be okay as a build up to the 20 mins continuous run.

Breige, I'd recommend this programme. I couldn't run 10 steps and I just did 2 x 8 minutes. I find the 30 mins great as you will always fit this in. I'm not following it to the letter though as sometimes I leave 4 days in between so do the week over so as not to get to a stage where I dread the run.

I'm at week 5 and I'd said this is my 7th or 8th week. As Tina said earlier it's still better than staying on the couch.

[Aifs]

Week 1 day 2 done! Damn easter eggs got in the way over the weekend so I must do it again on Thursday. Felt great after it again. It will be interesting to see am I ready for Week 2 day 1 next week.