Couch to 5K
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W3 Run 1

My 1,000th attempt at this and I started at Week 3 tonight to ease myself in. Set the mph to 8.0 for the 90 second runs and 7.5 for the 3 minute ones and feel absolutely fine. Only started struggling in the last 2 minutes of the final run. I know it'll be frustrating for the next 3 weeks or so but I need to build my stamina slowly so that I can get back to doing 20 minute runs and losing weight again :)

Thanks for all your support!

2 Replies

Well done! I'm glad you didn't give up.

Remember that the walks are for recovery and as such I would suggest that you are going too fast in these stages. A brisk walking pace for me (and I have long legs) is 6kph. Find what is best for you, just make sure that you are not pushing yourself during the time you are meant to be recovering.


Well done Per for sticking with it. It's okay to struggle towards the end - after all, it's when we exhaust ourselves and then give ourselves time to recover that we grow stronger.

Having said that, I tend to agree with Christop. 7.5 mph does sound faster than a brisk walk to me (bearing in mind that speed readings on treadmills are notoriously inaccurate). So do be careful; we want to see you complete the programme without injury :)


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