Couch to 5K
52,788 members84,884 posts

My first official run

Good morning everyone. Last night I completed w6r3. 6 weeks ago there is no way that I thought I'd ever run for 25 minutes! The reason I started the course was I foolishly volunteered to take part in a 3km or 6km Colour Me Happy run...this Sunday! So thanks to Laura I am confident that as long as I pace myself I will be able to complete the run. The question I have is warm up. I will not have Laura's warm up and cool down walks so what do we do instead? Stretches? I have not managed to find any satisfactory answers on the web. Anyway here's looking forward to my first official 3km run - and the chance to get completely covered in paint!

5 Replies

Well done on getting so far. The colour me happy run sounds fun!

Why not do the 5 minutes warm up\down walking around timing yourself with a watch?

Stretches come after the warm down.



You should take Laura on your run, and just treat it as part of the programme, when I did my first race Laura came with me, kept me going and I just continued to run through the warm down walk section and was finished just after the end of the podcast. I just did the warm up walk a bit earlier to get the legs going, and often they lay on a fitness person who gives you a few stretches, movements to get you warmed up about 5 mins ahead of the start time.

Enjoy the run - I get covered in paint next week at the Color Run in Manchester


I did my first race run a couple of weeks back I noticed members of the local athletics club doing a light jog around the rugby pitch before the race started as their warm up. I just did a brisk walk. Then at the end I saw the athletics club doing another light jog around the rugby pitch as a cool down.

I not sure if your run comes under any particular jurisdiction I do know that under some you are not allowed ipods or similar but I cannot really imagine such rules would apply for this event so take Laura with you.

Good luck with the run, let us know how you get on.

All the best



I cant really add much as its all been said, except , well done, you should be so proud, and let us know how you got on


Thank you all for your positive responses. Because of the paint throwing, they have recommended phones etc stay behind. But I am doing this with some people I work with so we will motivate each other I'm sure. More news tomorrow!


You may also like...