Couch to 5k

[Lou_smorals]

Hi
I hit 50 yrs old at a way too big 17st (only 5ft 7in) - this weight all went on when I quite smoking over 10 years ago. I bought a jawbone up wristband on this forum and been smashing it, lost over a stone in first month( under 16 st now). I am eating small portions and walking / jogging about 5-8km per day every single day. just bought a decent bike and going out on it tomorrow (first time on bike since I was about 18).
Come on guys, seems like we are doing great on here, especially BB.
cheers
LS

[maltloaf]

My 5k started off at about 40 minutes. I don't run very often at the moment but when I do my 5k is consistently about 31 minutes. The times fell quite rapidly when I was running 3 times a week and I would have broken 30 mins pretty quickly but never kept it up. I had ambitions to do the Cheltenham 10k this year but it never happened. I reckon I could get around 10k by pacing myself but haven't tried yet, also I keep wanting to get back into running but my love is on the bike so any spare time is in the saddle.

I have a decent treadmill that the missus already owned but it's hell on my shins and I get problems with numbness in my right leg which I never get when running on the towpath nearby.

I can't recommend getting a decent pair of trainers enough. I went to a flagship asics store and got fitted properly. Best thing I ever did.

cheers,

malty

[BigBrand]

+1 on getting fitted with running trainers. Well worth it as I've a high arch, so generic trainers are simply no good.

Nice work on the bike Malty.

[TJB]

Ah glad I'm not alone I've thrown up once but only in my mouth whilst running.

I run at 8 kph and gets me to 5K in 37 mins so dunno how yours is 2 mins quicker!

Maybe that's why I got given the treadmill for free! It's MPH. I do 3 miles, not 5k.

[maltloaf]

3 miles almost equals 5k. 5k is 3.12 miles

[TJB]

3 miles almost equals 5k. 5k is 3.12 miles

Yeah, 3 miles at 7.5 mph.

[maltloaf]

I aim for a 10 minute mile and usually make the first mile and just miss the second and third. It was a very quick lesson learned to pace myself well as when I started I would go out far too quickly and end up out of breath and walking. I remember the first 5k without stopping felt like an amazing achievement.

[Lou_smorals]

Hi
Day one week one done lol
LS

[BigBrand]

Hi
Day one week one done lol
LS

Good effort mate, what may seem like a struggle to stay mentally focussed during week 1-3, you'll soon feel so comfortable with it and next thing 15 minutes is nothing.

[Cosmicpore]

Congratulations on completing C25k. I had started it a few years back to supplement my training and got to week 5 or 6 I think (the one with the sudden 20 minute run). It was definitely working, even though the first few runs felt remedial, the formula was a goodun' and it was certainly doable. I know a few people that were doing it together and they all look incredible now, proper sporty types. Unfortunately the running shredded my knees and had to stop all training. 3 years on now, 3 stone heavier. Innit marvelous.

Hope you keep seeing the benefit. Bridge to 10k next?

[BigBrand]

Yes I'm thinking of 10k in May next year. Going to see how well I can do until Xmas and judge from there.

[z3spacial]

A while ago, I was 18st 13 (6ft 2") and pretty miserable. Always wanted to be thinner, but loved food too much. I got a shock when my best mate died from diabetes related illness, so pledged to myself that I would do something about it. This was in October 2009. To my friends and relatives amusement, I entered the September 2010 Great North Run - 13.1 miles. Other than 5-a-side football (which I wasn't very good at due to lack of fitness) I had never run before.

My initial plan was to get some weight off to spare my knees and ankles the strain that running gives, so I used an exercise bike for 2 months (and dieted too - thats the key!), and by December, my weight was down to 17st and started to deel good about myself. It was time to start running!

So, on one cold December morning, before work, I decided to do my 1st run. It's difficult to pace yourself when you've not done it before. 500 yards later, I was knackered - obviously I set off way too fast - apparently, the common mistake by beginners - I walked home dejected - but not beaten.

For my next run, I engaged the help of an relatively experience runner - he ran me at a pace of about 13 min / mile. I managed a mile - he said he had huge doubts over whether I'd do the GNR. I kept it up, and the weight was still coming off. By March, I was running 4 miles, and was 16 st. I had 6 months to go....

Next I bought a GPS watch. This REALLY helped, as I was able to log improvement -it made me try a little harder to get a PB on the runs I was doing, proving I was getting better. By May I was up to 6 miles at 11 minute miles. Weight was now 15.5 st. In July, I ran my first 13 miles at overall pace of 12 minute miles. I could do it!!!! My confidence was through the roof - AND I was 15st I'd lost nearly 4 stone

The GNR came and I managed a time of 2hrs 10 mins 13 secs Almost exactly 10 minute miles. I also raised £1500 for diabetes - I was so proud of myself. There's no feeling like it!

End result ? I've ran every GNR and GMR since. Best times are 2hrs 20 seconds and 51mins 18 secs respectively (I'm now 48 years old and 15 st)


IF I CAN DO IT, ANYONE CAN. KEEP IT UP LADS!!!!

[BigBrand]

That's a great story mate, a great thinspiration too!

I'm aiming for Manchester 10k in May next year!

[z3spacial]

You can do it m8 - Some days are harder to run than others - I found the best (and sometimes worst) time to run was early morning when the streets are empty - as its hard to get up at that time, try and get a running partner. You'll get up if you know someone is waiting for you (and vice-versa). Even better is if they're slightly better than you as it spurs you on. GOOD LUCK and WELL DONE on achieving and overachieving your goals so far.

[maltloaf]

Inspirational post from z3spacial there and it inspired me to go and run this afternoon. Managed to smash my pb for 5km too (by almost 2 minutes) and for the first time kept all 3 miles under 10 minutes each.

Really enjoyed that !

[z3spacial]

Well done Malty - great pace that - 9:26 average is not to be sniffed at.

[Basset]

Ok you buggers you've talked me into it (well you rabble and a new lady friend).

Been working on the diet for the last week or so using the myfirnesspal and logging everything. Been on the bike a few times and also when dog walking making sure it's fast paced and some extra km's and managed to shift a few pounds already. Just signed up for a charity 5k which I know I will be walking rather than running as it's only in 3 weeks but we've said we'll do a fast walk on it.

I think the comment that really hit home was the fact that after a few hundred yards you're knachered the first time.

[Lou_smorals]

Good news, get a jawbone up and join us, we are smashing it. I lost 10 kg in 2 months
go for it m8
LS

[chizh]

Just in from my Week1 Run1 at the gym

Both calves and oddly my big toe on the right foot are killing me.

Doing the treadmill version from Here

Found myself clock-watching a lot and looking forward to the changeover times which is expected I suppose but the program works as there's no way I'd have stayed on the treadmill without the goal of doing a 5K!

Tuesday, Thursday and Sat/Sun here we come...