Couch to 5K

I am off the couch wk 5 - Feel free to join

Welcome to wk 5

just a quick post of this because I have a hospital appointment. I will be posting later in the day. Happy running all.

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.































22 Replies

Good luck RFC. I hope everything is ok.

Last week was a bit odd for me: with the bank holiday, I was a bit off kilter. I went for a long run on Monday, followed by 3 subsequent runs. I have the electrician coming round this week so have some time off work. I've planned therefore for two runs every day this week: one long run in the morning, and a short one in the evening. Success this morning as I did a 45 minute run. Got to get out this evening.

Practically, I know I will hit road blocks in this plan: am at work on Thursday & have a run planned with a colleague then. Nominally, I have the day off on Friday, although supposed to meet a colleague for a run then too. Fingers crossed it works out.


Forgot to post last week so I am getting in quickly this time :) I have had 4 runs this last week, and two of them were long for me. Culminating in 10k yesterday. That's the first one I have run all the way :) :) :) Took 1 hr 16 mins but I just wanted to prove to myself I could do it.

Going to new york on Friday to see my daughter graduate - she is the one who started me running 22 months ago so looking forward to a couple of wee runs with her. Only the one yoga session again, but WILL get that dvd out soon...

Hope everyone has a fab week, run well !


Well done on 10 kBeth New York - how exciting and you must be so proud of your daughter. Have you got time for wee run when you over there? I would love to run in Central Park


She lives up in Mount vernon so not sure if we will make it into Central Park for a run - but it would be great if we could :) She's also just gotten engaged to Marina, so it's a triple celebration! Fair excited.


How exciting Beth If don't see you on Wed have a great time


Hi there rfc, hope the hospital goes ok. I've had a slightly mixed week this week running wise. I used the stamina podcast twice this week, and failed to run the whole time either time. The second time was due to a muscle in my hip starting to hurt really badly so I can forgive myself for that one, but Tuesday morning was a purely mental fail. I have found some yoga stretches for runners on the internet and have been doing those this week to try and loosen off my hip and it seemed to work as I ran in a fun run round the village on sunday and my hip gave me no trouble.

This week I plan to do the stamina podcast once, the speed podcast once, and then a longer run, increasing my distance to about 6k. I would also like to go swimming one day this week but this a bit more difficult to arrange logistically due to limited public swimming times at our local pools. Good luck to everyone else with their quest this week.


Just a quick response to say that doing yoga regularly has made a huge difference to my hips. Especially king pigeon pose - it's a killer but really works for me. Good luck!


Looking forward to hearing more about your great Half Marathon achievement RFC.

Last week was a bit of a disaster, unavoidably so. I got a cold bug which rapidly descended to my chest. Initially I was keeping going with getting out daily so my Quest was carrying on regardless and then the middle of last week things went downhill fast and I've had a proper flu. However I think I might be out of the seemingly endless cycle of chills and fevers (those buffs have been brilliant for keeping my head warm in bed) I haven't even been able to face my morning yoga... or breakfast coffee.

However, this week is the start of public examination season in this house - AS levels and GCSEs and even worse we received a draft of my younger son's Education Health and Care Plan (the replacement for Statements of Special Educational Need) which was a complete joke (I particularly liked "Parents are committed to exclusion") so there's that to respond to. So really the next couple of weeks are not about me at all, I just hope I am equal to what needs to be done!


I know chat you mean when you say ' next couple of weeks are not about me' Googleme but Hope you manage a run or two just to give you some 'me time'


Ah thanks, so do I if this lurgi clears up a bit more. Already had an unplanned trip to school due to a now fairly rare fracas...


Over the last 4 weeks, I have run 4 times a week and increased the total weekly distance run from 23.8 km to 32.2 Km. Pleased to say I have new personal bests at 2 different parkruns and my long run has increased from 10.3 to 16.1 Km. Feeling comfortable about my 10 K race at end of May and reasonably confident for the half marathon planned for end of June.

Hope it is going well for everyone else.


Thanks RFC ☺ i was tapering last week so ran less than normal but still did about 26 k

i have to complete my asics plan before starting my next one for,10 miles. I want a rest though at some point to allow my knee to repair itself


Hope your hospital appointment has nothing to do with your run!

I managed my 3 runs last week, tapering for my race yesterday. So I did 2 X 5K's and the 10K race. Due a rest now until Thursday apparently (according to Asics!) and then only one more run after that for this week.

Have a great week fellow questers.


I did my last long run on Sat before HM at end of month. We stuck to plan of going slowish but had few walk breaks as one of girls not feeling well . Also had to double back to help her complete so we were out for longer than planned but hey still had great time. Supposed to be tapering now and not looking forward to it. Only tapered once before when doing 10 k last year and was really grumpy so see how it goes.

Have really important date on Sunday at Newcastle race course. Childrens cancer run with my grandchildren . The run in 2013 was what motivated me to start running. Fabulous day , great atmosphere but very very nervous as very emotional. Absolutely inspiring to see all the children and their families having great time and running together. It will be Jessie(6) and Brodys(4) 3rd run and their wee brother Frasers(2) 1st time. According to Brody I still need to practise a bit more if I want to be super fast like them ! I've told him I'll try my best.

Have great week everyone.


Enjoy the race on Sunday Rona, be lovely running with the three grandchildren. Also want to wish you all the best for your first half marathon on the 31st. You have done so well, am so impressed with what you have achieved. Think about how fresh your legs will feel on the day if you do the tapering though... you will be flying along!


Thanks Beth but don't think I'll ever fly Don't lift my feet far enough off ground for that Still can't believe doing a HM


Just hold it together enough so it doesn't become a saltwater swim eh? Enjoy both your runs, they are going to be so different!


ONly one run for me this week as I had a painful knee. It would hurt when I started and then be ok while I was running. So I had a break for the rest of the week. Did a short slow run this morning and knee was fine so I hope that's the end of it.

Kudos to all on here who are now doing 10Ks, 10 Milers and HMs!


Today marks the 1st anniversary of my graduation and Wednesday of my first non stop 5k. Last week, by pure fluke, led to my 2nd fastest 5k and 2nd and 4th fastest 10k's. Never imagined I'd be running 5k, let alone 10k in under an hour! What a fantastic programme c25k is.


Stretching hasn't gone well this week. I'm finding I only do it after long runs and I neglect it completely if I run in my neighborhood as I hop in the house with the best intentions but don't follow through. I think I'll have to make a point to stop in a park on the way home so I'm not tempted to slack off. Happy questing folks.


Another week with the horrid cough, so one crappy 'run' of 4 miles on Sunday and that was it. Will try and get out this evening but am being thwarted by my GCSE marking, and wisdom-tooth induced insomnia. Moan moan. Sorry!


Last week was a bit flakey for me too, because of travel. (Was visiting my daughter in Tunisia for the long weekend). However I managed 2 runs: 3k on Wednesday and 5k on Saturday.

This week is also a bit manic as I'm off tomorrow for a conference in Lille and don't want to take my stuff (going by train via Paris tomorrow for a business meeting first AND being realistic, I'm pretty sure I won't take the time to run. ) Am gonna try a quick 30 minutes this evening once it gets a bit cooler, and then will get back out Sunday.

Odd weather isn't helping. Its 30+C today, hence waiting for later to run. But forecast for conference is 15°C and rain.

The upside of all this is that my dodgy tendon in my left foot is nice and rested and hasn't given me any bother post run.


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