Couch to 5k – training plan question

My wife wants to do C-to-5k. She’s not a runner! We have a  “smart” treadmill at home and she’s going to try and get to 5k running inside only. She’d like a structured plan- preferably integrating with iphone calender etc. The treadmill has built in programmes but they’re not really suitable. Options seem to be:

– download free one from web/NHS website

– use her new Forerunner 155 with Garmin Coach and the Garmin App “Couch to 5k” and adjust treadmill based on what watch is telling her.

– Add another zwift sub and use there 5k plan

I use Zwift for turbo and treadmill but I don’t think she’d get the value from it. She’s happy to just watch youtube on the TV while on the treadmill. We did try BitGym for a bit but it’s just another sub.  If we use Garmin it doesn’t talk to the treadmill and makes a while guess (on hand swings?) to pace but she’s not too bothered about that.

My idea was Garmin as I know it’ll populate the calendar and is pretty flexible in how you set it up. She says she definitely needs to have something structured to give her some motivation to keep going.

Anyone done similar? Other ideas very welcome!

(I thought I’d posted this Q at around 7am but forum hamsters appears to have eaten it for breakfast!)

Newer Garmin watches can be calibrated against the treadmill so are accurate enough for this scenario (some Garmin HRMs do a good job too, and there’s also a Running Dynamics Pod that can be used).

Zwift is free for runners so she could have her own account for zero cost.

I have a Smart treadmill arriving this week but I’ll likely just use my Garmin to record my indoor runs, even if I end up using Zwift for the “scenery”.

Is there a particular reason for doing it indoors? Sounds incredibly dull, and therefore motivation might be lower to continue.

Most running clubs round here have a beginners group (mine does the couch to 5k on a Monday night) , once you can comfortably do that then come along to the social runs or the ‘proper’ training on other nights. The rate of people moving up from the Monday group to the other groups is high, I think the social aspect is motivating.

Not what you asked but nevermind

Newer Garmin watches can be calibrated against the treadmill so are accurate enough for this scenario (some Garmin HRMs do a good job too, and there’s also a Running Dynamics Pod that can be used).

Zwift is free for runners so she could have her own account for zero cost.

@scotroutes- two things I did not know! I do vaguely remember calibrating my Epix when we bought the treadmill but it’s way out now. I’ll take a look tho. Also running in Zwift feels like a not much considered add on but I didn’t know it was free. That could be the way to go. She has a Zwift Running Pod (which of course doesn’t talk to Garmin) as we bought a couple when they were on sale.

@andrewh

Is there a particular reason for doing it indoors? Sounds incredibly dull, and therefore motivation might be lower to continue.

She doesn’t like the cold and would not want to run in a group at this point. I agree it’s motivating and I used to do it with a splinter group from the Gym, but it’s not for her at the moment.

My idea was Garmin

I think you’re on the right track. There’s Garmin training plans in Connect that you can tailor to suit your current running ability and goal and have videos (you can even choose a coach), tips, plans and structures, might just be a case of scrolling through the options until she’s found something that feels like it’ll work?

I would agree with andrewh – doing Cto5K on a treadmill sounds pretty grim.  I’m not sure I could watch youtube and actually do what it is telling me – it might not be rocket surgery but the “coach” will be interupting you every minute or two to give you instructions / encouragement etc.  There’s instructions on breathing etc.  Of course it might be your wife isn’t watching the same youtube content as me!    I do think, especially in winter, its much easier to get motivated if there’s a “running buddy” – someone who keeps you true to the plan.

Regards,

Neil

She doesn’t like the cold and would not want to run in a group at this point.

Very valid points and reasons contributing to me starting on the treadmill. I would offer cautionary advice however that running on a treadmill and running in the great outdoors are very different beasts. Has she considered parkrun? Really is a wide range of abilities and now they have parkrun walkers she really can set her own pace.

I am currently on Week 3 – I have a Garmin watch,  but i would use the Couch to 5k app, as looking at all the plans, it has the slowest build up to the 5k.

The app is great, you pick a “coach”, i have Sarah Millican and her dulcet Geordie tones, you start your music via your chosen music app, and the C25k app chips in over the top and gives you motivation. Adds a fun element to it, and it is very set up to make sure you don’t go too hard too soon

This guy’s youtube channel was recommended to me by @scotroutes i think:

https://runbetterwithash.com/

I do one of his 5-10 minute warm ups (there is a 5 min video for c25k warm up), do my run, then come back and depending on time do one of his 10 – 25 minute post-run stretching video, as i am determind to try and stay injury free

I’ve run a lot on the treadmill this year, way more than outside. Stick my earbuds in and just get on with it. Strangely I prefer to watch my avatar plod around Wattopia than watch YT videos.

The plan is that we can both go and run outside in the Spring (no way I’d get her to do a parkrun!), but she wants to build up to that. I think the ‘coach’ thing is more planning the workouts than specific running training. She’s not watching ANY YT 🙂 She just wants to get to 5k in a time she’ll set herself and wants a structure to get there.

We’ve just signed up for a free zwift so we’ll give that a go later.

Thanks @scud – our posts crossed. Yes I’m using the running with ash stretching before and – when I can be bothered – after and I’m sure that and a very slow start to running again is why I’m injury free.

Will check out the app as well. Sounds like the garmin/app/zwift combo could be the way to go.

no way I’d get her to do a parkrun!

Ironically sounds like she’s exactly the sort of person it’s intended for. I.e. timed, but not a race, as inclusive as it can be, run by people who do it and for every kind of pace. But I similarly struggle to convince my wife to do it as it’s ‘too far’ even though she’s run 10k’s in the past. There’s also a new one a short walk/ride from our house now.

I’m doing C25K on a treadmill at the gym with the standard NHS app, Steve Cramm’s dulcet tones spurring me on.

I found that when I’ve done it outside I’ve damaged ankles or hips after week 5 when the long runs come in, and I’ve never actually completed it.

I thought a treadmill would give me a flat consistent surface and a constant pace to run/walk so I didn’t get carried away.

Got up to week 7,  25 minute runs, and started having knee problems after running. Physio thinks it’s the meniscus that is being aggravated by me overstriding due to running too slowly.

Still hopefully doing a full Parkrun before Christmas

I can fully understand not wanting to run outside at this time of year in the cold and dark (particularly as a woman), and a treadmill makes perfect sense. Mind you, I quite like running on one, and the only reason I don’t have one is the price. Jot down the workout on a post-it before you start, music on, and off you go.

Garmin’s probably the easiest (plus of course you get a record of what you’ve done), but from what I’ve seen all C25K plans are basically the same, so I wouldn’t get too worked up about which one to use.

Is there a particular reason for doing it indoors?

Running outside, on your own, especially this time of year as a woman is sometimes equally challenging in both urban and rural locations often for different, but still valid reasons.

It really depends what her aim is. To me the talk of calibrating a watch to a treadmill is way ott, if the aim is simply to start jogging without injuring yourself and just getting a routine going.

I am massively unfit. I have done couch to 5k through the nhs app many times, i usually get to the end though sometimes get injured and/or don’t run regularly enough and then have to build up again. As said, it’s easy to have music if you want. It takes 9 weeks to do 30 minutes running. Then doing a real world 5k like Parkrun, I need another few weeks to build up to my 35-40 minute 5 km. Obviously it really depends what she’s starting from but if she doesn’t jog, hitting Parkrun straight away is not a good idea. Maybe have the aim / achievement to do a Parkrun in 10 weeks.

Edited to add: Sarah Millican for me!

Thanks @konagirl – the calibration was for me really. And that’s just because I’m a data nerd 🙂

She’s not a runner as I said but can walk for ever (two very active dogs see to that). I guess motivation is just to do something else over the winter and to prove she can get to 5k. She may love it but I think unless we go running together afterwards (which selfishly is what I’d like to do), it may prove a one off.

9 weeks to get to 30 mins I think she’d consider a worthy goal. I’ll ask her later 😉

I think my Wife used the NHS couch to 5k as she liked the motivational stuff from Denise Lewis. I think you can choose various people to do the voiceover stuff.

If doing it on a treadmill, I would always recommend sticking at least a 1% gradient on to make the effort level closer to that experienced when actually running. Otherwise, she’ll end up running outside at some point and wondering why it feels much harder than on the treadmill.

Good luck to her.

As for the parkrun thing.

If you have dogs it sounds ideal, go along walk round the 5km with the tail walkers and get your bar codes scanned. Then go get a coffee and some cake, there are worse ways to spend a Saturday.

My input when it comes to running – take things slowly.

After starting this year and really getting into it I am finding myself with a lot of niggles / ‘injuries’, currently bad enough to prevent me running.

Its easy to get an over-use injury if you haven’t ran before and you aren’t 22 anymore, especially if you are have some fitness from cycling where your legs will have no chance in keeping up with your cardio capacity and will just get bashed to bits.

Get some good shoes that fit too, compared to bikes expensive shoes are still cheap and they are worth it.

To all those who start running and get niggles, aches, pains, etc. have you got suitable shoes? I used to think that gait analysis was snake oil, it’s not. Good running shoes may seem expensive but are well worth it. “Last years colours” can be bought at very good prices particularly New Balance, my brand of choice.

Some great Black Friday deals, when i started i wanted some light trail shoes as i planned to run off road mostly to give a little cushioning and because i am lucky enough to be surrounded by flattish bridleways. Bought a pair of Asics from sportsshoes.com, really liked them and the fit, so managed to pick up the road version down from £149 to £59 in Decathlon black friday, lots of running tops for £8-9 on sportshoes.com too currently

To all those who start running and get niggles, aches, pains, etc. have you got suitable shoes? I used to think that gait analysis was snake oil, it’s not.

Got proper shoes after the last failed attempt at C25K. Physio does gait analysis as she’s a serious runner so that’s why she wants to assess my speed and technique when my knee eases

Treadmill at the gym is not so bad, time it right you can find a telly with something worth watching for the 30 minutes.

Running outside, on your own, especially this time of year as a woman is sometimes equally challenging in both urban and rural locations often for different, but still valid reasons.

I can see why running alone at night in an urban environment might be more dangerous for a woman than for a man, but is there any difference in a rural area? Surely it’s other people who make it more dangerous for one than the other, in an area with no people aren’t men and women equally likely to get lost on the moors or injure themselves in the middle of nowhere?

Round here the biggest danger when running is getting hurt when alone and where there is no telephone signal, and that’s not gender-specific. It is probably more of a danger to experienced runners though, the newcomers won’t be out on their own for eight hours in the dark and snow, they’ll be much nearer to a road and will be missed sooner

Genuine question. I have no idea what it’s like being a woman so I’m probably missing something. What’s different to how it is for the guys?

You’re applying logic. Fear often isn’t logical. Read the latest thread on night riding as an example 🙂

1% – I do that (and it tends to come up on Zwift programs). 50 mins last night for me including a block of 5k at the same pace. I am sure this is developing my previously undiscovered Zen capability 🙂

We’ll have a download of the NHS app and start there.

As for running outside “I don’t want to” is fine with me. We spend loads of time outside with the doggos/general walking. If she wants to have a go at the challenge inside, I’m obviously just going to be as supportive as possible.

If she likes audiobooks check our Run Zombies Run!

https://ryanhuckle.com/2018/01/29/zombies-run-5k-training-app-review/

Thanks @cletus I’ve passed that on. Looks fun.

My other half wont consider running in the dark either, we live in a fairly rural, low traffic area but she still doesn’t feel happy doing so.

As a man I just cant understand that as I haven’t ever needed to think that way but women in the majority agree with how she feels, which is pretty sad really, but ultimately when you think about it understandable – It’s not just about the threat of ‘danger’ but also the chance they will attract the attention of some creeps horn or a shout out of the window etc.

Good shoes alone will only help slightly in preventing injury, especially if they aren’t specifically trying to solve some form of gait issue. Overuse is the number one way to injure yourself, running is a complete bitch compared to cycling in this sense.

As a man I just cant understand that as I haven’t ever needed to think that way

Suburban/semi rural cycle infrastructure provoked the same issue near us recently. Men going “great”, women (quite rightly) saying “you have no idea”