Well, that's w5 done and dusted and I'm feeling really chuffed about it. I wasn't feeling as apprehensive about starting w5 as I was about w4. I felt pretty confident in being able to tackle r1 and r2 as I didn't feel it was too much of a jump from the previous week. However, I was more apprehensive about r3 knowing I would have to be running for a full 20 minutes, non-stop!
I managed r1 and r2 without too much of a problem and actually felt as if my fitness levels had improved dramatically since starting the programme. R3 was, as expected, the harder of the three runs (bit of an obvious statement I know ) but again, thankfully, I managed to complete it but I knew it had been a big step up on what I had been doing thus far. Great feeling though to have completed it
On Sunday I drove through to Newcastle Metro Centre for gait/video analysis at SweatShop and treat myself to a nice shinny new pair of Asics Gel Cumulus 15 running shoes, the first pair of dedicated running shoes I've ever owned I also opted for a pair of moulded insoles even though I hadn't intended buying them but after trying the shoes with and without, I felt they offered much more support and held my foot nicely. I must say, what a difference the shoes make. It's like running on cushions. I couldn't believe how well they absorb the shock etc. Well worth it. I actually completed r3 wearing them
Roll on w6. I'm already looking forward to it. Again, I'm hoping to up my running speed to 8.5km/h to keep me on target to reach the goal of 5k in 30 minutes. Fingers crossed I can do it
For w5 I walked at a pace of 4km/h (w4 at 4km/h) and a running speed of 8km/h (w4 at 7.5km/h) covering a combined walk/run distance of 3k for r1, 3.1k for r2 and 3.3k for r3.
In old money (approx): 4km/h = 2.5 mph. 8km/h = 5 mph. 3.3k = 2 miles.
Best wishes to everyone working their way through the c25k and to all those thinking of starting, just go for it