Couch to 5K
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1st Year Runnerversary Quest Wk 1 - Feel free to join

Hello and welcome to the 1st year Runnerversary Quest week 1.

It is hard to believe that it is a year since I started running these quests. I remember putting the post up and wondering if anyone wanted to join me.

I am so lucky that you all still like to come and play every six weeks. Its great to have everyone joined together for their own personal quest. Every time I start a new quest I always have the initial thought "what if nobody joins" but you have never let me down and I thank you so much for that.

It been great to see everyone go through their own personal journey and reach the goals you have set yourselves. It is sad when we hear of injuries but it has been better to go through them with the support of the others. I know we have a couple of long term injuries that are healing and I have no doubt that those members are still looking in even though they are not signed up just yet. I like the fact a bad run or a bad week is swept away and forgotten as it should be with the help of the other questers and accomplishments are acknowledged and praised.

I love the fact that this is not a competitive thing and its all about support, It wouldn't be like that without you all.

I know you all thank me for running these but it is me that would like to thank each and everyone one of you for making it work the way it does


What the quest is:-

The quest takes six weeks. You can join any time within that six weeks.

The main aim of the quest is to help you find a focus or goal that you would like to achieve by the end of the Quest period.

I ask that you will be a graduate or about to graduate to join the quest. The main reason I ask this is that while you are doing the program your plan is very structured so I wouldn't want the quest to interfere with that.

Most popular goals are:-

To run three times a week

To slowly increase distance

To train for a specific race

To add In Stretch and strength exercises

As you can see they are personal to yourself and it's totally your own choice.

Every week I will pin a new post where all the members of the quest can talk about how things are going.

So if you wanted to join all you have to do is put

I would like to join the quest, or count me in and then I would like to. ..............

Your name will then be added to the top post and every week your name will be in the quest until the end.

At the end, only for those that would like to, we each put out longest run of the quest and it is then marked on a virtual run we are doing from John O Groats to Lands End.

Then it all starts again for another six week Quest.



Miss wobble





















41 Replies

Been working on which training plan I want to use for my HM training. Thanks to misswobble I have finally decided on one. The asiac training plan, I like the fact that it can be tweaked to suit and still be achievable. I have opted for two days running a week. The reason for this is I still want to keep up with my triathlon training as I would like to do another one either late next year or the next. I have worked so hard to build up that level of fitness for those sports I don't really want to start from scratch again. Ok I will admit I haven't been near the bike since September but I really must push myself. the training plan says it is doable if I start now and everything should fit in really nicely. The only thing I think I am gong to find hard about it is working to adjust my runs to fast slow and medium pace, it is something I haven't done before so that's what I will be working on for this quest. a variety of run paces.


That sounds great!

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MissW lured me in to a Asics HM training plan as well!! I've even got my husband (who is reluctant when it comes to training plans) to create one for himself.

I've gone for four runs a week with the thought that if it is too much then I will drop down to three. I thought I would struggle running so slowly for the pre-conditioning phase but it's been brilliant taking it easy. I am secretly hoping that it will see my running 'brilliance' and reduce my estimated time ... ha, as if :D


That looks really achievable and it's great to have a plan that you are happy with :)


Oh goodness, having just got my shiny badge this is perfect for my next goal (now I no longer have Laura in my ear each run).

Count me in please, I would like to increase my distance. Thanks :)


Ok I'm in - my goal is to run 10 k by the end of this quest


Count me in again. I am going to keep pretty much the same goals as I've had recently, which are weekly goals:

1) the 150 minutes of moderate activity recommended which in my case is running, walking and swimming (and cycling if I can ever get my bike out of storage over the large pile of stone blocking the door!)

2) two lots of strength and flexibility work - one of which will be the quick practice I do first thing in the morning and the second a longer online yoga practice (or Week 5 of NHS Strength and Flexibility)

3) three relaxation/meditation sessions a week

and to keep my weight under 70kgs over the festive season.

I am toying with running round Carsington Water or the 'out along White Edge, back along Curbar Edge' run at last, but I think I am going to keep that for further into the New Year, for now a 'holding pattern' feels like the right thing for me.


Ooh, Carsington - I used to live looking out at it, and used to walk round it occasionally, but certainly couldn't run round it! Go for it later on and let me know - I'll come and do a teeny bit with you and meet you in the café after :)


I've never walked round the whole thing - done most of it in bits. Did some of C25K on it, and run there occasionally if I can face the harder surfaces. Have had some rather unpleasant cycle circumnavigations (despite electrical assist) and prefer the many other local trail options for bikes. I've done a 10k on the High Peak trail (no inclines) so this shouldn't be *too* much more of a push but it will take a long time. It would be great to have company running in along the dam wall. I'll keep you posted!


Thank you for starting these quests RFC :-) good luck with your HM plan.

My goal is just to keep running over the next 6 weeks, and get out when I can. I'm awaiting a completion date for my new house and will be starting my new job in January, so this quest will be the perfect motivational tool to keep me going.


Fingers crossed all goes well for you :)


Thanks RFC , Im in :-) Mine is to run 3 times this week and next week. The next 2 weeks after that I am going up a notch with my plan and it is 4 times a week . The extra one is a short one though . Thanks for putting these up and Happy Anniversary to you . We do appreciate you taking the time and effort for doing these , thankyou xxx


Wow, Poppy, that's a tough plan! All the best with it :)


Yep, its going up a notch for a couple of weeks and then back to 3 runs a week.

I cant bear the shame of entering a " Missed Session " Red mark on my interactive plan ha ha :-D

I am so determined to crack this ! Cheers Annie , your plan doesn't look too shabby either ! :-D xxx


Thank you for organising these challenges RFC. I'm in agaiN. Would like to increase my distance this time. No more chasing times at the moment, I'm going to try build up to 7k. I'm alittle anxious because last time I decided to increase my distance, I ended up on the IC for 2months (probably a coincidence, but still a worry) Good luck with your HM training, the Asics plans do look brilliant.


I want to join the challenge.

Aim -

To run four times per week.

To do a run of over 6.5 km in the quest.


Helloooo. Thanks for organising this RFC - this is my first 'I'm in'!!

Like Pivigi, I was going to go for 10k goal (which would be fabby), but , in my case, I think I should take it a little more slowly as my longest run, so far, was a 7k yesterday. So, I'm in for a more realistic goal for me of 8.5k in 6 weeks, especially as I have a tendency to compete with myself waaaay too hard & could very well end up back on the injury couch!! :D

Good luck with your challenges, one & all :D


Definately thanks to RFC for organising us.

I'm going to be away for 2 weeks over Christmas, staying with my daughter in Tunis (she's there for her gap year). I'm not quite sure how socially acceptable jogging is there, but I will take my stuff with me and plan to do some running if possible. So with that proviso my goals will be:

run 3 times a week (if possible including when I'm away)

increase my distance to 10km


I'm in.

My goal is to simply stick to my HM training plan (four runs a week).

I say 'simply' ...

Thanks for organising!


Coooeee RFC and happy runnerversary!

Had 'eavesdropped' Misswobble's advice about the Asics plan and have downloaded the plan to get to 10k which will take longer than this 6 week stretch but that is my quest. I should be at 9.7k after 6 weeks, but might have to allow an extra week cos of Crimbles.

Obviously there might be a post-Santa kilo or so to shift too, so I'd better fess up in advance, there's no point pretending it won't happen, and just accept that 24-26 Dec will take place in the Slookie equivalent of a culinary Bermuda triangle and 27th Dec will be a lean day :D

Thanks for these quests RFC, truly make a difference. If I thought no one was looking I would probably be less inclined to get out in the blimmin cold and trot about. S'all right once you get going, but the thought of stepping out with just a long sleeved running top (old, Karrimore - went out of business about 20 years ago I think) and thin brunhildas (unsexy Ron Hill crimplene-type bottoms) is not appealing! The good news is my bum is getting less like crimplene by the day :D


Very sensible, Slookie, to admit it's going to happen and plan for it - the Christmas kilo that is :D And yes, it's ccccccold at the moment but I'm pleased to hear that your bum is getting less crimplene-like :D :D :D


Can't quite believe it's the 1st anniversary of these quests !

Count me in again this time too please .I want to run 3 times a week and build up to 10K runs again,plus keep an eye on my weight pre-Christmas ...damage limitation and all that :)

Thanks Rfc.....these quests are brilliant...I agree with Slookie...knowing the commitment has been made is a huge factor in motivating to get out and do it.I was planning to go out today ,nearly put it off as it was foggy,damp and drizzly....but wanted to have a good start to the week and the new quest....went out and did 4.4K with the Stamina podcast ....10 minutes in and the rain was pouring down,just kept going...figured I was out and couldn't get much wetter !

Good luck everyone and Happy Running :)


Please count me in again too. My goal is just to get out there as much as possible. I have just started with a cold, so by the time that's gone it will be nearly Christmas. So I may get back to my three runs a week in the New Year. Its all peaks and troughs isn't it? All is going well, you are running great, then along comes an injury/cold/family crisis and the whole routine goes to pot.


Wow, a year since we started our questing, who would have thought?

I do appreciate you doing this for us RfC and keeping the connections going.

My quest for the next 6 weeks will be:

To run the next Facebook C25K virtual 10k on January the 11th faster than I did my first 10k yesterday.

To run a minimum of 3 times a week - 4 where possible

To keep going to my jog Scotland running group every week (this is not in addition to the 3 or 4 runs per week!)

minimum of 1 yoga class per week

To maintain my weight over xmas and the new year with a view to dropping a few pounds next year.

That's it, happy running all :)


I'm in again please.

Goals? Keep going. Happy with 10k as a maximum distance. Happy that times are pretty consistent and I'm pleased with them. Will try to get back to 3 runs a week, but seem to have settled on 2 just recently - life gets in the way sometimes.

Biggest goal - stay off the naughty things at Christmas and not put on too much weight.

Good luck all.


Please count me in.

My aim is to do a park run. I've got the bar code but need a push to reach the start line.

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Here's your push Celloanne. You'll love it just don't get swept up with crowd at start and go too fast ,remember your barcode and remember it's a RUN not a Race. Once you've done one you'll get hooked.


Happy runniversary indeed, and thank you so much for organising them, Rfc! I can't believe it's a year either!

Please count me in for this next one. I seem to have missed the end of the last one, sorry about that, but my goals for this one will be a bit odd because I'm still on the RunStreak mile-a-day until New Year's Day which is... interesting :D The RunStreak challenge is increasing my speed over short distances, but I don't think it's doing my stamina any good whatsoever :(

Given that it's Christmas and no doubt I will be over-indulging, one of my goals will be about weight and the other (let's keep it simple here) will be about distance. So:

Goal 1: get back up to 5k

Goal 2: lose enough weight to get down to the overweight BMI category. Currently that's 3lbs... but there's Christmas :/


I'm in please! Almost over my lurgy now, going to try and up my distance a bit... ran nearly 6KM this morning which I'm pleased with. Still trying to get the B210K podcasts on my phone...

I'm finding it needs a bit more forethought to plot a longer run and still end up nearish to home.. would like to be able to do 10K by the time I go back to France mid-March in 3 months time.


Well finally entered Edinburgh half marathon in May. Been dithering for ages but paid money so feels real now. Eek !! Luckily our Jogscotland leader going to help a few of us through the training. He says we will start training for HM end of Jan but as I have also signed up for 5 k early jan I will have to try and maintain present level of running over Christmas. I don't want to put myself under too much pressure cos thats when I go off the rails so going to keep it simple

So aims for this quest are

2-3x runs a week

Try not to eat everything in sight ( previous years I have started Christmas eating about now and still going strong come Easter!)

Good luck to all RFC questers


Please count me in again RFC. I found it really motivated me before. My goals are:

1. Three runs a week.

2. To get my distance up to 9K. I could push for 10 but I'm thinking Christmas, life, don't want injury, etc so I'd be very happy if I managed 9K in this time.

2. To get into a routine and actually do more than 1 pilates class!

3. Do another Parkrun.

4. Sign up for a 10K in 2015.

Many thanks for organising and congrats on the first anniversary!


I'm upping my bid a bit! I've just started a B210K programme, first session done - should finish first week of Feb - wish me luck!


Aw Good Luck Curly , you go girl ! :-) xxx


Thanks Popps, I've been sort of rudderless these last few months, enjoying my running but not really getting anywhere..I think I'll like this one, it starts quite easy then gets harder.. bit like Laura..


Yeah me too. Im doing a BUPA 10k plan for my run next May. They really keep you focused , I need that discipline . Its working well for me , hope yours does too xxx


How does that work then PP? Mine is just a written plan, does yours have music or anything like that?


I downloaded it off the BUPA Great Run Training Website. It asks you what distance you are training for, the date of the event, whether youre a beginner etc and how many times a week you want to run for, 2, 3 or 4. I put 3.

It then comes up with a progressive training plan. It is timed runs . It has been very do-able so far as my run isn't until May. I just print each months runs off but it is also interactive so I can complete each run on the website. It keeps me focused, I really like having a plan xxx


I had a quick look at some of the Bupa plans, the look fairly similar to Sammy's plan, walk/run intervals like Lauras, is that right?. My Asics tells me to run a certain distance at a certain pace, so next week is 4.8K at between 7mins 59 and 8 min 15... don't know where I'm going to get that kind of speed from, but I'll give it a go!


Mine is all running, no walks . It says for instance " 40 minute run, easy pace " whatever that means :-)

I just run my usual normal slow, steady pace . It will either kill me or make me stronger ( I am hoping it is the latter :-) ) xxxx


I need something to give me a prod, I can already run for an hour, but only cover 7K... at that pace it would be an hour and a half for 10K! I really want to make some progress before I go back to France in March, so hilly there and few routes, I won't make much progress there..


Count me in please, my aims in the next six weeks is to:

Run a park run

Increase my distance

Run 3 times a week

Get below 70 kg

Thanks for organising these quests, this is my first attempt at one.


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