I started Couch to 5K in April and completed it with only a week off due to illness – what a fantastic programme! I can remember my first week when I was thinking “a minute can’t be this long” when I was running and “that seemed less than a minute” when Sara Millican told me to start running again after 90 seconds.
I did some consolidation runs and then decided to embark on Ju-Ju’s Plan. I actually started on Week 3 and then cheated a bit by missing out Week 7 (ie going straight from 4k/5k/9k to 4k/5k/10k). My time wasn’t brilliant (I am 60 and it is hilly round here 😊) at 1hr 6 minutes but I have to say I never imagined being able to run even the 30 minutes before starting in April.
My Garmin watch is now telling me that my Fitness Age is 40 – it’s been dropping gradually over the period and my wife has now started calling me Benjamin (as in Button) – one day she expect s me to return in a nappy sucking my thumb!
I have pretty much stuck to running on Monday, Wednesday and Friday and even though the weather’s now turning a little I intend to keep it going. I know the programme has helped me in these difficult times as I’m sure it has helped others and will continue to do so.
A massive thank you to everyone behind the programme and the forums for all the help and support – long may it continue.
Written by
Wakeytyke
Graduate10
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Congratulations on completing your first 10K in a very good time of 1.06.00, to get your graduation badge and the word GRADUATE10 next to your username leave a message in the pinned posts on the right side of the healthunlocked September graduate10 homepage and tell the administrators that you have ran your first 10K. 😊 🏃🏾 🎓
What a brilliant 10k, fantastic time and great progress since your start in April. I ran through winter last year in the Scottish highlands - whatever the weather I stuck to my planned run days and just altered the clothing and attitude. Winter somehow wasn’t as bad as it is if spent indoors looking out complaining about it. Happy running 🤗
I was out in very windy 10deg with mini summer shorts and racing back top, as I passed others in puffed jackets it reinforced the fact we all need to work out what gear suits us personally. Below 4 I need thermal gloves. Never wore on gear leggings than knee length through the winter snows
Well done, that’s amazing, you’re a true inspiration! I’m about to start week 8 of C25K then plan to do Ju Ju 10 K planning leading up to Christmas (after consolidating). Thanks for posting.
PS you had me worried for a minute, I saw your elevation gain of 92 and though that your average HR, thought I’d doing something really wrong if that’s the case, that’s my HR on my warm up walk! Lol
Wow congratulations!! That is an absolutely amazing achievement! And an amazing time - it took me almost as long to run 7k yesterday! Enjoy your graduation 👏🥳🏅
That’s fantastic, well done! I’ve just completed week 8 of C25K, having started in August while I was on holiday, so the first 3 weeks were all outdoor running by the sea. Since going back to work I’ve only been running on the work gym treadmill which is a bit boring but there’s nowhere nice to run where I live anyway. I’m also 60 and Thinking about going on to 10k when I finish 5k - you are very inspiring to me!
I would recommend the Ju Ju plan - similar to C25k it gives a structure - good luck with Wk 9 and your progression beyond (us oldies need to teach the young one a thing or two 👍)
Well done Wakeytyke, brilliant job and a good time too 🎉...it's funny how we all perceive ourselves to be slow even when we're not.
By my reckoning a 6.2 mile walk would take on average 2hrs 4mins and you're running it in only a little over half that, seems pretty good to me 😊
Also...before anyone else says it, Marathon Training and Race Support have a fabulous 10 mile badge, if you fancy increasing to 16.1K when you've consolidated 😉
I also officially completed ju-ju- 's 10k Magic Plan yesterday. I, ahem, got a bit carried away on occasion and achieved way more than I thought I ever could. It really is magic isn't it!
Congrats !! Aha - so that’s where my excess Garmin years have come from !! I’ve gained 6 years on fitness age (ie it’s increased !!) in the past month so I must have picked up a few of those that you lost !!
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Ju-Ju’s plan W8R3 
W4R1 Ju-Ju's 10K Plan.. 8k
First full post here - training plan for this fortnight
