Tag Archives: jogging

C25k Diary (Part 2)

To recap, I tried to complete the Couch to 5k programme because I wanted to get fitter, but I was (am) pretty unfit when I started and came across a few challenges by week three. We return as I started on week 4.

Long story short, I blazed through week four. By being conservative with week three, I was ready for a slightly harder run.

I was on a roll and just knew I’d be fine for week 5.

I found the first day quite tough but I managed.

I psyched myself up for the second day, convincing myself not only that I could do it but maybe even at a slightly higher speed.

I knew that the first stage was a five minute jog. I wasn’t paying close attention to the time but, after a while, it kind of felt like a long five minutes. I glanced at the time. 6:20. Hmm.

It turns out that my assumption that each week was the same cycle, just repeated three times, was incorrect. The first day felt like a bit of a jump; the second a stretch; the third, well, having never done more than eight minutes non-stop, running a full twenty minutes sounded practically impossible.

I did the first couple of days but chickened out doing the third day. I re-did day one and then, on a Friday when I knew that I didn’t have to be very mobile and had a two day rest, I dared the twenty minute run. And I managed it. It wasn’t as bad as I had feared.

To celebrate my success at week five, I decided to invest in some new running shoes. This may have been a mistake.

I did day one and two of week six. My calves and shins ached, though they recovered within an hour.

I didn’t try day three, I just wasn’t feeling ready. Instead I chose to re-do day one. But I didn’t even manage that. This was my first day when I hadn’t managed a complete run.

It made me sad until I realised this was the first time I’d been unable to finish — every other time I’d finished, even if I’d be practically walking by the end. There probably had to be a first time and week six feels like a respectable point.

I didn’t really know how to describe the ache. It took my wife to ask “Is it a shin splint?”

In retrospect, I think I had just been pushing myself too hard. The shoes may have needed a little wearing in but I’ve been using them ever since without trouble. I rested a bit, went back a couple of days in the programme, lowered my speed a little and I managed to complete the week.

Again, the lesson was to push myself but not to push too hard, to back off a little and not to be afraid to repeat either individual days or whole weeks.

Come back soon for weeks seven and eight!

C25k Diary

As it’s the New Year and many people are thinking about reviewing their exercise regime, I thought this might be a good time to write about my experience with Couch to 5K (C25K), a well-known programme for training anyone to be able to run five kilometres.

I should point out that this isn’t a real-time diary. I started it late last year and, as I write this, I have not yet completed a full 5km run. But — spoiler alert — I’m still making progress. There have been a few bumps on the way which, I think, is what makes this worth writing about.

My motivation for writing this is two-fold.

First, most of the advice I’ve seen on the internet about jogging is for people who are already reasonably fit or at least have some idea of what they’re doing. This doesn’t describe me.

Second, by writing this publicly I’ll be more motivated to actually finish!

But, stepping back a little, let’s talk about my background. I have not done much “formal” exercise for around a decade, by which I mean I’ve not been to a gym or done any sports. I’m active, though. By virtue of living in a city and not owning a car, I walk a lot. I did try to do C25K a couple of years ago but managed to hurt my knee so badly that I was literally limping for a couple of weeks. (The advice I’d found at the time suggested pushing past the pain. This was bad advice.)

My motivation for trying again is that I need to do more exercise! And jogging is simple, cheap and needs no specialised equipment. I decided to start indoors, in a gym, because I’m a coward and a realist. I knew that if I could find an excuse for not exercising (like it being cold, raining, dark or a Tuesday), I would use it.

So my strategy was: go to the gym every weekday, straight after dropping the kids off at school. This was because I would already be out of the house and halfway to the gym. No good excuse not to go. I’d do the C25K three days a week and swimming the two others. And I wouldn’t beat myself up if I needed to miss one or two sessions a week.

I used the C25K app. I have quibbles with it but it mostly works as advertised. You tap “Start” and it guides you through the programme, both on screen and with voice instructions. You can play music in the background, but I found that I often tried to jog to the beat rather than the pace I was trying to maintain and switched to listening to podcasts instead.

The first week is pretty simple: “a brisk five-minute warm-up walk. Then alternate between 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.”

I managed it without too much difficulty. I was pleased that week two was fairly straight-forward too. The third week, however, was a challenge.

“A brisk five-minute warmup walk, then do two repetitions of the following: jog for 90 seconds, walk for 90 seconds, jog for 3 minutes, walk for three minutes.”

Given that I was finding it hard, what should be strategy be? Should I keep going but run more slowly? Should I keep repeating week 3 until I could manage it? Repeat it until I could manage it comfortably?

The app provided no advice. There was no obvious way of repeating previously completed sessions and no FAQ section. Last time I just kept going, but I ended up hurting myself and giving up. I knew what not to do.

I didn’t find much on the web. Mostly the pages were “C25K is an eight-week programme to get you running 5km.” This suggested that I shouldn’t be repeating weeks. Yet, if the daily programme is always about 30 minutes then slowing down clearly wasn’t going to work either — I’d never hit the 5km.

What was the escape valve? Give up and feel like a failure?

In the end, I found a site that advocated repeating weeks, so that’s what I did. I tried hard not to feel like a failure.

I ended up repeating week three three times before I felt happy progressing to the next week. In hindsight, I was probably a little conservative and I could have progressed earlier.

I found that the app does allow you to go back though I didn’t find it entirely obvious. If this is how you’re supposed to do it, calling them weeks is pretty misleading and, I think, doesn’t help people as unfit as myself. If they were called, say, units I wouldn’t feel so bad repeating one.

The takeaway is that even someone pretty unfit lasted a few weeks before struggling and was still able to find a way through. If I can do it, you can!

My first setback and the solution I found feels like a good place to pause. Come back soon to find how I did on weeks four onwards!