Couch to 5K
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B210K W4R2 'Eh lads, she ran past before- an effin' hour ago'

This is what I heard as I plodded to the end of my run today, from one of a group of teenage boys sat around drink lager from cans on the field at my local park.

Me Inwardly: 'Well, what an observant young thing you are sir, I think you'll find it's more like 55 minutes than an hour, but thank you never the less' *sweeping bow*

Me Outwardly: *Pretends not to hear* *Straightens up slightly* *Attempts to quieten breathing* *Runs around nearby corner* *Stops running and collapses in an undignified heap*

I didn't make 9k today, not nearly. But I did go, and I did stick it out. Some days that's enough. And it was great to FINALLY get some recognition from the local yoof :D

Happy running one and all,

Emily :)

20 Replies

Ha ha! Kids today ey

I kept having to repeat week 4 as I got stuck. Five weeks is a bit hard to go from 5 to 10k. I think I needed a lot longer. So, don't be in too big a hurry, just take your time


I know misswobble! I'm only 25 but i felt like a dinosaur, and a very heavy-footed one at that!

I agree, B210K is getting hard! Today was my first run in a while that I haven't increased my distance, but I think I'm going to have forget that and concentrate on completing the runs and listening to my body. Glad to have someone around who has already been through B210K, hindsight is invaluable :)


Which 10k programme are you using?


Hiya, I'm using the B210K podcasts with Sami Murphy. There is a link on here somewhere. They break down like this;

Week 1

(Day 1-3)

Duration: 53 min.

Run 10 min/walk 1 min Repeat x 4.

Week 2

(Day 1-3)

Duration: 57 min.

Run 15 min/walk 1 min. Repeat x 3.

Week 3

(Day 1-3)

Duration: 63 min.

Run 17 min/walk 1 min. Repeat x 3.

Week 4

(Day 1-3)

Duration: 66 min.

Run 18 min/walk 1 min. Repeat x 3.

Week 5

Day 1: Duration: 55 min. Run 22 min/walk 1 min. Repeat x 2.

Day 2: Duration: 61 min. Run 25 min/walk 1 min. Repeat x 2.

Day 3: Duration: 71 min. Run 30 min/walk 1 min. Repeat x 2.

Week 6

(Day 1-3)

Duration: 70 min.

Run 60 min.


1 like

Wow, that looks like a tough one, mine is 10 weeks but I'm just doing 5ks for a couple of weeks before I start it

Great post :-)


Thanks I_will. I think you're right, the programme does step up quite steeply and a few people on the forum haven't got on with it very well. Currently I'm thinking 'I've started so I'll finish' so long as my body is happy with me, but I will be doing some more leisurely running after B210K.

I hope your running is going well, and a 10 week programme to 10K will be a breeze once you start :)


Remember -- just like when doing C25K -- not to get hung up on the distance. Most of us (including me ) did not run 5K in 30 minutes at the end of the C25K programme ( I still haven't!!) - and personally I would not expect to run 10 K in 60 minutes. So the object of the B210K for me (when I get around to doing it) will also be to just concentrate on completing the time set for each run.

I have already run once for 60 minutes - without doing the B210K programme. I was "tail runner" at a Parkrun and I had to follow behind some 'strolling" lasses (one of whom I later realised had only very recently given birth) who walked the 5Ks in 60 minutes. I decided that I would "run" the entire way behind them -- it was very easy on my lungs but quite hard on my legs , but I actually ran for 60 minutes!!! :)


Thanks Bazza! That parkrun malarkey sounds exhausting. Occasionally I have to run slowly or on the spot at traffic lights or when someone is blocking the my path and I find it more tiring than my normal running motion. It must be nice to know you can do that even if it's not a regular thing.

You are right about forgetting about distance. I think having a new Garmin and my Graduate badge has made me seek constant progress, time, distance, Personal Bests, and I need to remember I'm still a new runner and shouldn't expect to improve in every respect all at the same time.

Good luck with it :)


Great stuff, Emily! I read your post before I headed out this morning and it spurred me on to getting out of the door!

You showed the yoofs! And did really well; I agree, don't worry too much about distance. I'm guilty of that at the minute too but constantly remind myself that any distance is better than none, so just try to enjoy the run more than anything. Brilliant stuff, enjoy your resties!

Talking of recognition, the other week I was harping on about running, again, at work, and was going on about the HM I'm doing. A workmate, clearly having a bad day, retorted "what do you want, a medal?!" Errrm, yes, actually, that's kinda the point.... :D Although recognition from local yoofs is just as good! :-)


Ha! I love a good unthinking retort. One of my friends was out for a run when two overweight gents smoking outside a pub shouted after her 'You lazy cow!'. She was so bemused! Ironic abuse?!

I REALLY need to stop pressuring myself about distance. During C25K I was without Gretta Garmin and was really happy simply to be finishing the runs. Now we're adding ever more requirements- pace, distance, new routes, hills, consistent splits, it's not bad to be ambitious but you can't expect to improve constantly and be running faster, further, longer every run :)

Yesterday was hard, my legs, though not aching weren't fully recovered from my previous run. I'm not enjoying resties and not planning my next run until Sunday.

Happy resting yourself :)


Ha, love it! I've had one tag along behind me before. Great pleasure was then had when he had to stop because he was knackered and I kept on going!


Excellent! :D


Hah! *shudder* youth.


Yes, little cherubs :-) xxx


The bright future of England, eh?!!


There is some brill music on the Sami Murphy podcasts so it does help you eat up the miles. Re-do runs if you have to as it's not easy. I really got bogged down on week 4 but it was worth sticking with it as I got there in the end. I do think though 5 weeks isn't enough to get to 10 k just after graduating from 5k. I did the Stepping Stones podcasts first though.

Don't do it without doing some strength training as well!


The urge to do "pew-pew" finger pistols and winkies the 2nd time round would've been too much.




*more panting*



So so much panting :D


I managed to complete Sammi Murphy's B210k in the 5 weeks but it was tough and hard work, I then took it back down a level after i hit 10k in 1hr9 (it was an incredibly hilly route as well) Since then I have built up to 8 miles/13k over another 6weeks and have cut back to 1long run a week which i find a lot easier to fit in time wise aswell


It's really good to hear that you made it!

It is a tough programme. I'm now entering week 5 where the runs are in two parts with a one minute walking interval. I'm feeling really positive about this because I feel like this will see me making real progress in a programme which I've found both difficult but somehow often unrewarding. I'm looking forward to my first 10K and establishing a more sustainable running pattern post B210K.

Looking forward to seeing posts about your progress, Emily :)


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