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Couch to 5K
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Wk9R1 Complete! Nearly there...

Went out for my first run of Week9 but with the gentle persuasion of my running buddy managed to complete it!

Be interested to know when you graduated runners actually enjoy the running and don't struggle like I currently do? My aim is to go out and actually know I can do it without panicking that I can't! Any advice would be good? It must become easier at some point......

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Go slower.

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I'll take your advice and see if by going slower on my next run, if it makes it any easier! Thank you.

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I have had a few bad runs/jogs but still find I enjoy it. I do jog quite slowly, that would be my advice. To go as slow as you can :) and hopefully you will enjoying your runs in no time :)

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Thanks for your comments. I will let you know how the next run goes....

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I enjoy more often than not now, it's incredibly tough to go slow enough at times. Bad runs happen, maybe you don't get into a consistent rhythm, or maybe there's a perfect storm of conditions (you didn't drink enough, it's a warm day, a stone gets into your shoe or something) - a lot of things can be a factor, all I know is, by taking it slow, sticking to the instructions that Laura gives you, and just concentrating on your surroundings rather than thinking about anything related to the run or distance etc, you'll be fine.

The programme is incredibly well designed, it works, keeping up, and when you look back and see the progress made it's amazing. I've completed the challenge now, and am working on my pace, but going to make sure at least once a week, I have a nice run just for fun - you might want to look up 'recovery run' for more info by the way!

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To be fair it was a really warm day and i do tend to worry about my breathing! I am one of lifes worriers and hate to be beaten so i dont think that culmination helps me to relax. Thanks for all your tips, i aim to configure them into my next run. Thank You

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Thanks for posting this - I am about to start week 9 and yesterday thought exactly the same thing as I ran around. Not sure I could go any slower - I seem so slow already! I feel good when I complete the run, so I try to keep myself going based on the afterglow effect I will feel. Hopefully as we get more runs under our belt it will start to feel better?!

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Hi Hennypenny 1010, well im hoping my posting and all the comments i have had will help you as well. I am planning to go out early Saturday am to avoid the heat and humid conditions. Good luck, keep me posted x

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Thanks again Milan - yes the posts really helping me too. Sounds like you've got a plan to conquer it. Good luck!

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Hi Milan5881

I started c25k last September, now run just over 5k at around 6am three times per week and although I know it probably won't feel 'easy' until I am running further, ie. 3k would seem easy to me now. Saying that I am completely confident that I can complete it each time I go out, and do really enjoy it now.

I still expect the odd dodgy run though, as mentioned by others, some days I'm a whizz and some days I'm a plodder - it's all good though :D

My speed has picked up over the past year, without me really pushing myself, I've also lost a stone (not solely through running) so that must also have something to do with my go-faster stripes.

Good luck! Graduation just around the corner...!

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Hi Redrunning, thanks for your upbeat comments. Too be fair i have only been running for 6/7 weeks and go out on alternate days so perhaps i am expecting too much to soon! I am rather on the chubby side and need to lose nearly two stone so perhaps with my dieting as well, it will get me fitter and also help with my running. I am determined if nothing else, lets hope i will be posting the same sort of comments in a few months time ;-) I might even be able to borrow your go-faster stripes!

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If you set out to enjoy the run rather than worrying about it then you might relax. Relaxing will help your running. There is no pressure time wise. The name of the game is to run for 30 minutes non-stop. Do so at a leisurely pace, avoiding the heat of the day, and you'll nail it. Time is immaterial for the purposes of Graduation

Go out and enjoy it!

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Right, with all this enthusiasm coming through, i am going to try and enjoy my next run in the hope that i relax ;-)

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Really do know how you feel milan5881!

It is only the though of stopping that keeps me going, if that makes sense! I love having 'done' a run, and feel good all day.

I graduated at the beginning of this month and have managed to run three times a week since then. I try to do 5k at least once a week, otherwise I am happy with a 30 minute run.

Managed to do two Parkruns so far (cancelled this week; boo!) but have had to take short walking breaks in both of them (so hot at the moment). Completed in around 38 minutes.

I was determined to run a whole 5k without walking yesterday because I haven't managed one for a couple of weeks but found I had to go very slowly and completed it in just under 43 minutes. That is the slowest one I have run but really in this weather any run is good!

Like you, I feel it is my breathing that is the most difficult thing for me to feel comfortable with, but I know it will get better with time and practice so I just do my best. Considering I only started running just under 4 months ago then running 5k seems like a massive achievement to me.

I too would like it to be 'easier' but I reckon if I did week 1 again I would find that easy even though it was horrendous at the time!

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Hi Wondergirly, you are right. Considering the amount of time i've been running between 6/7 weeks i need to perhaps stop and think what i have achieved. Heading out early Saturday am so i will think of all the comments i've had and perhaps not be so hard on myself. Thank you, i will let you know when Wk9R2 is complete!

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In some ways it gets easier and more enjoyable but because most runners are always looking to run faster or longer, it is always a challenge. As Wondergirly says, it's only when you look back and realise what you can do now compared to nine weeks ago that you realise how much you have achieved. For most people, running is always like that. The best way to cope with it is to make sure you occasionally do 'easy' runs (there will come a time when some runs are 'easy', I promise) so you can run just for the joy of it without any thought of time, distance or speed. I also think of it a bit like childbirth, while you are doing it you wonder what the hell for, you never want to do it again and wonder why you ever thought it was a good idea. Then afterwards you feel so great and so euphoric that you just want to go and do it again!

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Hi YJB1, you've all made some really great comments after my posting. I know i'm not far away from completing this programme now so that in its self should be an achievement. I think perhaps i'm expecting too much and i should allow myself more time to progress. Will let you know how the next run goes ;-)

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I only graduated last week so still fairly new to this running malarky. Postives: I enjoy having achieved the run - that makes me feel great, even when the run has been a trial. I love being outdoors, it gives me a real lift. I love the wind in my face. I love the relaxed chemical rush I feel post-run. I love the fact that my blood pressure is on a downward trend. I love that I have more energy. Negative (encouragers when things are a tad difficult) - these are things are tell myself: "you've run it before so you can run it again - it is not impossible", "the more you run the closer you will be to the car/toilet when you finish" (depending on whether I want to stop or pay a visit), "all you have to do is put one foot in front of another so stop %"$> whining" or words to that effect - spoken to my legs when they're giving me the "oh we're so tired, we could just stop here or walk" message. Completely barmy I know, but there you go.

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It's like slimming, it doesn't happen overnight. You get out what you put in I suppose. It takes time to get fit but at least as you progress through the 9 weeks worth of runs you have some tangible, measurable means of seeing your improvement, as with each run/walk you get to go a bit further, then a bit more still. It's a great programme and I hope it makes you want to get out there and have fun with it. If it's a chore then you're probably trying to run too quick.

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It is a bit of a chore but it's only determination that gets me through to complete these runs. I really want to go out and enjoy these runs, hopefully this will happen in time. When I complete this program I plan to carry on and get better with time. Thanks for your comments though, I really appreciate all your kind words of support x

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Congratulations on your completion of the program! I too have more energy but also am suffering from heavy legs perhaps in time and with more runs under our belts these pains will stop. Your comments are barmy but i know exactly what you mean. Happy running x

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Im 1 day behind you Milan. Take it nice and slow, only look back to consider how far you've come and let the momentum take you to the finishing line. What ever you do, in the words of Clive Dunn (Dads Army fame) don't panic and remember and wait for me at the finishing line :-)

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Hi gallowsbank, thanks for your posting. I will remember not to panic tomorrow morning when im doing my huffing and puffing and blowing down any house in sight. Putting it into context i cannot believe we are so nearly there! Let me know how your next run goes ;-)

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I did week 9 run 1 today and I am loving the fact that I've achieved so much but I can't honestly say I like the running. It's just determination to finish that's keeping me going. Having said that - I did enjoy week 8 run 1 - no idea why, can't pinpoint what was different, but I found myself smiling at least twice ! Hoping it happens again sometime soon! (Oh - and I'm way off 5k - I did 3.5 today, but I did overtake a (very elderly) couple who were walking their dog - that felt good!)

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Well done on the run! Determination is the only thing that keeps me going, to be honest i hate failure and with that thought in mind i always finish. Hey, i wonder if there are any more old couples out there, i will have a look and see if i do can do the hare and tortoise thing!

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