Couch to 5K
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Nearly there

Week 9, 1 down 2 to go. I'm so excited to be at week 9 but apprehensive that I've reached the final week. I've got to speed up to get to 5k in 30 mins so that's the goal when I graduate. Am I allowed to include the warm up/cool down walks in the distance? it feels like I'm cheating a bit if it do.... but..... when I get 3/4 way through my run I'm probably going at a fast walking pace anyway so...........

5 Replies

Don't worry about the distance. Just worry about finishing the programme for now. You're nearly there.

Good luck!


I'm the same. I don't think the warm up/ cool down time can be included; sounds like we both need to work in our pace :) But it's so hard in the cold!


If you walk briskly for 5 minutes to warm up that helps. I have to climb a wet, muddy hill to start my walk so I have to sort of take a run up to get up it so I'm well warmed up by the time the run starts. I wear a lightweight running jacket over my long sleeved running top. I hate the cold!


Kate, we're at the same point! When is your Graduate run? All being well mine will be Sunday. How are you finding the 30 minute run?


With the dark nights I'm running once mid week after work in the dark and once at the weekend in daylight. I really wanted to graduate in the daylight on Sunday but don't think I'm going to get another run in on Friday after work so it'll be run 2 on Saturday or Sunday and my Graduate run (he, he!) on Tuesday night.

I found the extra 2 mins on my first run quite tiring but think it was more my mind than my legs. If I concentrate on my breathing then I find it's easier to keep a steady pace and I don't loose "umph".

Good luck with your graduate run


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