This was a game changer series! I finally love running and every week has felt attainable and fun. Not to challenging but a great push! Please do a 5k to 10k series!
I think a big thing to keep in mind is that everyone progresses in their own way, at their own pace and that is absolutely ok! Failure happens, and it might happen a lot. The key for me personally is to manage it so it doesn't have too much impact on your progress. No matter the direction or the time it takes, we can all cross that finishing line.
The outdoor scenery of the UK are a huge part of why I'm drawn to your country. Don't get me wrong, I love the outdoors here in France too, but man running on those hills... What I'm saying is: dear GTN team, please continue to film the way you do :-)
Turned yesterday's tempo run into a TT when I noticed my speed and got a 5k PB of 29:17, 2 months and 1 week after starting to run outside (instead of only 20-30 minutes cardio at the gym on various equipment). At 49, I am not going back to the gym until there is a solution to the SARS2 Virus but will have to look into winter options. Canada is colder than England. I am also looking into either buying a first bike or cross-country skis. I am in an apartment and not sure biking won't be too noisy.
Really enjoying this series. Am planning on starting running in about 2 weeks when I get some more time and then ill start using your gid 1 to get started. Im planning on doing my 1st triathlon in spring '21 but have to get my 1st 5k out of the way (though I did do my 1st 10k about 2yrs ago but stopped any training soon after that)
Ran 5k for the first time today. Felt good in a nice and slow 38 min recovery run. 32k covered this week in runs. Just need to help my legs and hip recover from strains this week.
@@gtn I just started running to and from work since New Years. Building my capacity to run the full distance. Decided to add the recovery run a couple of weeks ago once I managed to consistantly run the distance. I did watch the videos last week though.
10:00 you changed my life 😂. I have scoliosis and uneven leg lengths so my glutes get really tight and painful. I can’t believe they never taught me this stretch in pt because it instantly released that tightness.
coming from a lifting background: the presenter here gave some inaccurate info about the upper body exercises. The band exercise she showed is usually called a face pull, and it primarily works the back of your shoulders. The "upright row" she described is actually a bent-over row, which works most muscles in the upper back. They're both great exercises, but without knowing their actual names it's hard to seek out more info.
Hi! I was wondering! Before i got pregnant i use to run 15 - 20 km a week. But now I'm pregnant and I haven't ran at all. So when I deliver my baby in march and start running after a while. Where should I start? Should I start with the couch to 5 km program or what is the best program to start with? I'm guessing my conditioning is not the best. I have only been training strength.
How often would you suggest strength training your legs? I started and went to week 4 before an knee injury sidelined me for 3 weeks. Now I’ve done some physio and have began incorporating the appropriate strength training to strengthen my legs! Just not sure how often/when to into my week when I return to c25k next week
may you show as on the knee press up where you don't cross ankles. by crossing ankles you are affecting the knee joint and then you are putting pressure through a knee joint that is not in line
I have started the 5k program but after week one I am not confident I can do the 2nd week program. So I am going to repeat week one again till I finish every day on a 8 or 9 on a scale of 10. Of course on other days I bike and also do some strength training & yoga. Whilst jogging I am out of breath but I finish my run in any case but towards the end I am spent. Any tips on what to do?
Ok. So english in not my first language but I'm quite certain a "Couch" is a sofa, something to sit on. A "Coach" is either something pulled by a horse or a traing instructor or in some cases use as a verb to teach someone how to train ... Perhaps I'm wrong.
Yes the term couch in this context refers to people who are physically inactive. Picture someone sitting on the sofa in front of the television or game console for extended periods. You may find it useful to do a google search on *couch potato* 😆
Is running on a treadmill ok? I'm thinking of doing that, but a friend once told me that i am not really jogging/running when i'm on the treadmill because it is forcing me to run. what are your thoughts on this - Love from Singapore.
I have been going along with this c25k training, but I have a question. I am now in week 7, that is 25 minute runs. It is going well, but my heart rate after 25 mins is over 180. My maximum is about 190 and my resting is 47. I am 69. The low heart rate crowd says I should be training at under 150, but that means I cannot do more than repeats of 1 minute running 1 minute walking. Is it harmful to do the high heart rate runs of c25k?
You are running to fast my first thought. I would suggest to slow down as slow as possible if.needed.and.keep hart rate in second zone 60 - 70 % of your maximum heart rate 114 to 133 in your.case
Hey me too! I completed the 25mins today. My legs felt tired but ok. My cardio was working hard so i checked. Pulse 168 my resting usually around 50. I had no idea i was going that hard. Not bad for a 60yo couch potato!
Ok, well I tried running really slow and got it down from 185 to 175, then even slower, next run, to 165! Like a snail! Try again tomorrow’s 28 minute run. Basically, zone 2, which I do quite a lot on my bicycle, is impossible for me unless I do walk run walk run. When I finish c25k I am going to do that, and build my volume.
These c25k plans can be harmfull...first of all are very strickt that at that specific day you should run for 5 minutes..not taking into account that someones hart rate going through the roof...i would suggest going.slow on second zone and if needed walk / speed walk...also it is good and recommended by.all running trainers to get your hart examined static ekg, ukg, intensivity ekg...so you can workout in high intensivity. Im.running in second zone, if there is hill im.letting to go in third zone but when my heart rate hits 4 zone im changing.to walk and i walk until i will return to 2 zone then starting.to run again.
mddolatowski thanks for your suggestion. On my bicycle I do both zone 2 rides (less than 133) and high intensity intervals, where for many years now I hit 180+ bpm, so I am quite used to the high rate, and my doctor says it is fine, and I feel good, so I don’t worry about it. On c25k, it has been fun for me, but then basically I am a fairly fit old man who already does a lot of exercise. I would think some people might get into trouble with it, as you suggest, but probably doing nothing is worse for you in the long run.
Hi Kate! I am very careful about calf stretches, because you can easily tear the tendon. I only do them gently, and when warmed up. It should not hurt.
Try running slower as another person here said. When you are building mileage don’t worry about pace so much. Speed will come later when those higher mileages became second nature.
This was a game changer series! I finally love running and every week has felt attainable and fun. Not to challenging but a great push! Please do a 5k to 10k series!
I think a big thing to keep in mind is that everyone progresses in their own way, at their own pace and that is absolutely ok! Failure happens, and it might happen a lot. The key for me personally is to manage it so it doesn't have too much impact on your progress. No matter the direction or the time it takes, we can all cross that finishing line.
Wise words :)
The outdoor scenery of the UK are a huge part of why I'm drawn to your country. Don't get me wrong, I love the outdoors here in France too, but man running on those hills...
What I'm saying is: dear GTN team, please continue to film the way you do :-)
We know we are lucky, we'll continue to make the most of it.
Turned yesterday's tempo run into a TT when I noticed my speed and got a 5k PB of 29:17, 2 months and 1 week after starting to run outside (instead of only 20-30 minutes cardio at the gym on various equipment). At 49, I am not going back to the gym until there is a solution to the SARS2 Virus but will have to look into winter options. Canada is colder than England. I am also looking into either buying a first bike or cross-country skis. I am in an apartment and not sure biking won't be too noisy.
Well done on the PB!
Congrats !!!
I have rollers for my bike when indoors. Its a bit old fashioned but on carpet they seem pretty quiet.
I took a hiking vacation after week 4. I'm back to it and just repeating week 4 before going onto week 5
Great stuff, glad you're back.
Is Pippa okay?
Yes, she's back for this weeks vid :)
Really enjoying this series. Am planning on starting running in about 2 weeks when I get some more time and then ill start using your gid 1 to get started.
Im planning on doing my 1st triathlon in spring '21 but have to get my 1st 5k out of the way (though I did do my 1st 10k about 2yrs ago but stopped any training soon after that)
i have to say i really love this video series. Pippa is simply awesome!
Ran 5k for the first time today. Felt good in a nice and slow 38 min recovery run. 32k covered this week in runs. Just need to help my legs and hip recover from strains this week.
Nice one! Did you do the couch to 5K? 🙌
@@gtn I just started running to and from work since New Years. Building my capacity to run the full distance. Decided to add the recovery run a couple of weeks ago once I managed to consistantly run the distance. I did watch the videos last week though.
10:00 you changed my life 😂. I have scoliosis and uneven leg lengths so my glutes get really tight and painful. I can’t believe they never taught me this stretch in pt because it instantly released that tightness.
Dear GTN, could you pls make a video about how to react to dogs. Thx in advance!
😂😂
Track work!!! Track work is the best to get to 5km. 200m 400m 800m 1000m intervals. Build a good base.
coming from a lifting background: the presenter here gave some inaccurate info about the upper body exercises. The band exercise she showed is usually called a face pull, and it primarily works the back of your shoulders. The "upright row" she described is actually a bent-over row, which works most muscles in the upper back. They're both great exercises, but without knowing their actual names it's hard to seek out more info.
what adjustments would you make to the program for older runners in their 60s?
I hope Pippa is on the road to recovery. Life or injury often gets in the way of programs like this so don't beat yourself up.
Hi! I was wondering! Before i got pregnant i use to run 15 - 20 km a week. But now I'm pregnant and I haven't ran at all. So when I deliver my baby in march and start running after a while. Where should I start? Should I start with the couch to 5 km program or what is the best program to start with? I'm guessing my conditioning is not the best. I have only been training strength.
Do you have a video where you teach only the activation and stretching?
How often would you suggest strength training your legs? I started and went to week 4 before an knee injury sidelined me for 3 weeks. Now I’ve done some physio and have began incorporating the appropriate strength training to strengthen my legs! Just not sure how often/when to into my week when I return to c25k next week
Could you please include the diet plan you provide to the customers who are starting the couch to 5K
Roshni we haven't specifically covered food on this series but you should keep to a healthy diet that allows you to follow the running increase.
If you are after weight loss the Australian CSIRO total weight loss plan is an online program. It is free if you lose weight over a 3 month period.
Would it be possible to do three short 2 /3 minute videos for warm up cool down and conditioning?
We do have a selection on the channel that should help.
may you show as on the knee press up where you don't cross ankles. by crossing ankles you are affecting the knee joint and then you are putting pressure through a knee joint that is not in line
You will still be pivoting on the patella.
I have started the 5k program but after week one I am not confident I can do the 2nd week program. So I am going to repeat week one again till I finish every day on a 8 or 9 on a scale of 10. Of course on other days I bike and also do some strength training & yoga. Whilst jogging I am out of breath but I finish my run in any case but towards the end I am spent. Any tips on what to do?
How did it end up going
What running shoes do you recommend best? I do both roads and trail run. I hurt my achilles and have not been doing full runs just yet.
Ok. So english in not my first language but I'm quite certain a "Couch" is a sofa, something to sit on. A "Coach" is either something pulled by a horse or a traing instructor or in some cases use as a verb to teach someone how to train ... Perhaps I'm wrong.
It is called ‘Couch to 5K’ because it is for people who have just started running and gotten ‘off of the sofa (couch)’.
Yes you're correct. It's a common term for people starting out from zero exercise, ie sitting on the couch or sofa, to running 5k.
Yes the term couch in this context refers to people who are physically inactive. Picture someone sitting on the sofa in front of the television or game console for extended periods. You may find it useful to do a google search on *couch potato* 😆
Do u suggest dynamic/static stretching for warm ups?
Dynamic for sure.
Is running on a treadmill ok? I'm thinking of doing that, but a friend once told me that i am not really jogging/running when i'm on the treadmill because it is forcing me to run. what are your thoughts on this
- Love from Singapore.
With any luck the treadmil has the option to run on undulating tracks. You will definately be working like everyone else then 😆
Some people find a treadmill harder, but I think a treadmill is great because it reduces impact on the joints.
A treadmill is mentally hard but yes in theory you need to put it up to a 1% gradient to replicate running outdoors on the flat.
Can you explain how to properly breath when running at high altitudes, e.g., 3 km above sea level?
It takes time for your body to adapt. You'll have to slow everything down for a while.
Awesome
After first run on week 3 getting shin spilts 😭😭😭
Nice 👏👍🏼
I have been going along with this c25k training, but I have a question. I am now in week 7, that is 25 minute runs. It is going well, but my heart rate after 25 mins is over 180. My maximum is about 190 and my resting is 47. I am 69. The low heart rate crowd says I should be training at under 150, but that means I cannot do more than repeats of 1 minute running 1 minute walking. Is it harmful to do the high heart rate runs of c25k?
You are running to fast my first thought. I would suggest to slow down as slow as possible if.needed.and.keep hart rate in second zone 60 - 70 % of your maximum heart rate 114 to 133 in your.case
Hey me too! I completed the 25mins today. My legs felt tired but ok. My cardio was working hard so i checked. Pulse 168 my resting usually around 50. I had no idea i was going that hard. Not bad for a 60yo couch potato!
Ok, well I tried running really slow and got it down from 185 to 175, then even slower, next run, to 165! Like a snail! Try again tomorrow’s 28 minute run. Basically, zone 2, which I do quite a lot on my bicycle, is impossible for me unless I do walk run walk run. When I finish c25k I am going to do that, and build my volume.
These c25k plans can be harmfull...first of all are very strickt that at that specific day you should run for 5 minutes..not taking into account that someones hart rate going through the roof...i would suggest going.slow on second zone and if needed walk / speed walk...also it is good and recommended by.all running trainers to get your hart examined static ekg, ukg, intensivity ekg...so you can workout in high intensivity. Im.running in second zone, if there is hill im.letting to go in third zone but when my heart rate hits 4 zone im changing.to walk and i walk until i will return to 2 zone then starting.to run again.
mddolatowski thanks for your suggestion. On my bicycle I do both zone 2 rides (less than 133) and high intensity intervals, where for many years now I hit 180+ bpm, so I am quite used to the high rate, and my doctor says it is fine, and I feel good, so I don’t worry about it. On c25k, it has been fun for me, but then basically I am a fairly fit old man who already does a lot of exercise. I would think some people might get into trouble with it, as you suggest, but probably doing nothing is worse for you in the long run.
How come ab workout is not included? Isn't it as important as glutes?
Calf stretches hurt my achillies. Any suggestions besides avoiding them
Hi Kate! I am very careful about calf stretches, because you can easily tear the tendon. I only do them gently, and when warmed up. It should not hurt.
Which canal is that?
The Avon and Kennett.
did pippa complete her 5K ?
Hi there, we took a mini break from Couch to 5k but we are back! Catch up on the latest video here 👉 gtn.io/CouchTo5Kep5
My legs gets tired after 5 km run and I cant run after that any guidance from your end please?
Take a pre.workout like shock therapy from Universal Nutrition. With that u will run 2x 45minutes on treadmil non.stop. !!!
1st 45minutes running
Then 30minutes rest
Then 2nd 45minutes running
If u dnt rest u will get runners' knee!
Tiredness may come from lactate building up in your muscles, if you're going pretty hard. Try potentially slowing down a bit
Try running slower as another person here said. When you are building mileage don’t worry about pace so much. Speed will come later when those higher mileages became second nature.
Thank you all.Really appreciated 🙏🙏
first
Hey may i know your name?
keshav pradhan it’s heather
Creeps
@@Joe-mans thanks mate
@@umont503 whatever