Couch to 5K

w4 r1

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 :)

8 Replies

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


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.


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!


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!


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


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!


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.


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


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