w4 r1: well i'm amazed! I did everything you... - Couch to 5K

Couch to 5K

134,192 members159,537 posts

w4 r1

rmnsuk profile image
rmnsukGraduate
8 Replies

well i'm amazed! I did everything you told me and I'm proud to say it worked - I completed w4 r1 and I know I can do the other two runs

I started out intending to do run3, walk3, run3, walk3, run3, walk3, but after the first 3 minute run I decided to go for the real w4r1 instead. I was amazed how much easier it was once I slowed down.

I decided I wanted to do 5k more than I wanted to do 5k in 30 minutes.

I'll get 5k done then get my time down to 30 minutes. It may take a bit longer but who cares.

The nice thing is I could have done a bit more, so for the next run I'll try it very slightly faster. I wanted to punch the air when I finished, but I had to wait till I got out to the car park :)

Written by
rmnsuk profile image
rmnsuk
Graduate
To view profiles and participate in discussions please or .
8 Replies

Yay ! Go you ! Sounds like a really good session.

agedsnailspace profile image
agedsnailspaceGraduate

Well done you! It is a great feeling when you get that first challenge of the week done.

I really wouldn't worry about 5k in 30 minutes. I'm 18 months past graduating and I'm still not there (closer, but still not quite there!), but I have run a few 10ks (road and trail) and finished my first half marathon. More importantly, I'm enjoying getting out there for a run - and that is something I NEVER thought I would hear myself say. There is definitely technique that can be applied that clearly comes naturally to some people (whereas even getting one foot in front of the other without tripping can sometimes be hard for me!) so maybe one day I'll join a running club and see if I can learn to run a little faster, but for now, I'll settle for being so much fitter.

I'm so pleased you enjoyed your run - well done again.

runswithdogs profile image
runswithdogsGraduate

You're right - best to just focus on running and not on the speed. I'm still trying to get my 5k time under 30 - it makes for a really good post-graduation goal. Congratulations on completing another run! And punching the air is accepted and encouraged!

Irishprincess profile image
IrishprincessGraduate

It sounds as if you really enjoyed it which is the point really! Just go ahead and punch the air. No one's watching and anyway who cares!

ruth_1966 profile image
ruth_1966

well done :) its such a great feeling when you finished your run and realise you could do more... :)

lynne7 profile image
lynne7Graduate

Thanks for sharing this as I am just about to start Week 4 and have been thinking "maybe I should do another W3 run first just to make sure I'm ready..." - but now I think I'll just go for it and see how I get on!

rmnsuk profile image
rmnsukGraduate in reply tolynne7

go for it !

For me slowing down made all the difference.

I started at 6.7 then realised I only had to do 6.2 to do 5k in 30 minutes. I slowed down to 5.5 to do the last run. I'll tweak it up to 5.6 then if I still feel ok 5.7 on the third run.

Then I can slow down again for week 5 :)

I was astonished when I finished, but what everyone says is true, the plan does prepare you for the next run. And a lot of it is mental - if you believe you can do it you probably will.

rmnsuk profile image
rmnsukGraduate

w4 r1 complete. I couldn't increase the pace and felt very sick when I was done. But I finish - 1 more to go

Not what you're looking for?

You may also like...

W4 R1

Oh yes! I am amazed how well that run went! Just couldn't quite reach the full 5 minute run at the...
Flinflan profile image

W4 (almost) r1

Ok, I hadn't realised how warm it was out there until I was already committed to going for my run....
RainbowC profile image
Graduate

Woohoo graduated!!!!

Did week 9 run3 this morning! Was determined I would cover 5k, knew I wouldn't run it all but...
Laineydglm profile image
Graduate

5K conquered!!

So after a few weeks consolidating at 30 minutes I woke up Monday morning feeling very up for my...
girlsjustwannarun profile image
Graduate

W4 R1.. Yeeha

I was up and out for 7.30am this morning, quite a grey and chilly start to the day here. I was...
jlow profile image
Graduate

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.