Couch to 5K

Run into Summer Wk 5- Feel free to join

Welcome to Week 5

(25 May to 5 July)

Here we are at week five. We are chugging along with this quest. Week five already.

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.




























16 Replies

Longest distance for me this week was 10km. I have been having fun learning race walking the last couple of weeks. I have got my pace down to 9 min a km. so basically I can now walk as fast as I can run and I can do that for 5km solid. I am in the process of looking for a coach to get my form right because unlike my running I can feel I have a faster pace inside me for race walking. I can actually imagine I could get to 8-8.30 min pace with training. I think my running is the cross training that will help me lower my race walk pace. I still find it funny where this journey of running is taking me.

1 like

* my niece is a race walker and trains with Cambridge Harriers in south London, she can walk 10k faster than i can run it for sure!

Sorry , Hi RFC can i sign up with you please for the latest quest! i want to run 3 times a week without fail! starting tomorrow at club night, then thurs and saturday! :)


Consider yourself signed up, welcome onboard.


thanks RFC! :)


You'll have to count me out this time RFC. Still struggling with my leg. I've now cancelled my next race on 5th July. Sob


So sorry. I will put you on the hydration bench for now. Hope your foam roller helps to get you back on track. Happy healing.


They tried to deliver it yesterday despite saying it would be delivered today. Bah. Waiting in now. Bet it comes at midnight. LOL

Still icing like ice is going out of fashion.


Had quite a good week last week with 3 runs of approx 5.5k each.

Starting to make progress toward my 62k over the 6 weeks of the quest.

I am now on 38.5k and it starts to look doable.

Happy running everyone.


At last, managed 3 runs this week - the longest was 9 km, with just 3 walking breaks on hills - RFC, I think you're doing the right thing - will try the 9 k again, but going back to run/walk.


Again, not out there every day (although there's been a good deal of zooming around)

Lots of walking round universities!

I had just the one run... in normal clothes. I can't entirely remember why now as I had my running underpinnings on, and I even had socks and running shoes in the car. But I made a conscious decision to run as I was - skinny jeans, Keen sandals. What the heck. Absolutely beautiful and fitted really nicely into younger son's final exam time.

A big plus for me was that I went swimming again after quite a break. Just did 20 minutes but seemed not to have lost any speed. My shoulders have whinged about it ever since - swimming makes me ache more than running does.

Just being kind to myself this quest - not abandoning it but knowing that my current Quest is defeating the powers that be...


Only two runs and one yoga session this week. Went out mid week and did 5k but had to walk 3 times, the first time I stopped running I had no idea I was going to stop, my body just stopped! It was just really hard work. Think the fact I ate a chocolate biscuit just before I went out didn't help as I think it might have been my blood sugar taking a drop that caused the problem. Anyhow second run on Saturday morning was much much better. Took it quite slowly and stopped at 5.5k but I really enjoyed it. Maybe partly because I was running in a different city and not the same old routes.

Hopeful I will get three runs in this week though.


Thanks RFC xxx

I had a good week last week. I went to a running club for the first time and did a 4k run and I did R4L 5k yesterday . Plus a 5k walk Monday to Friday

Running club tomorrow, then planning on running Thursday then Saturday or Sunday.

Hoping to throw in a Jillian Michaels or yoga session in at some point .

" Sweating like a pig , but feeling like a fox " :-) xxx

Good Luck to all fellow questers ! :-) xxx


Final few days in Canada. Lots of food, far too much food in fact. Hiking on the wild Pacific trail at Ucluelet, again nowhere they was paved and practical for me to run on. Am now in Victoria and hope to run around the sea wall tomorrow before my evening flight to Vancouver and onwards to home. I would like to think things will go back to normal then, but I am away next week too (Dorset).


I managed my three runs again, a 10K and 2 x 4K speed intervals. One of these was at a running club and I think it was about 4K but I didn't take my Garmin so can't be sure. The running club didn't work out but I also did a Pilates class.

I've got a race this Sunday and have got loads of social activities and going to stay with friends so I reckon I'll only get out once this week before the race. Hey ho. Hopefully I'll remember how to run fast by then!

Have a great week fellow questers.


Couldn't do my woods run on the weekend as we were away, but did a park run instead. Managed the usual 5k and 10k though. Am now doing around or just over 20k a week. Last week before 10k running festival now so don't think i will do another 10k run before the race on sunday.


Only two runs last week but they weren't bad, one of 5k and one of 8k, so I feel like I'm consolidating. I have tried to incorporate upper-body strength work but the clunks, clicks and groans coming from my shoulder are a bit discouraging so I think I need to find something less strength-bearing, perhaps just very small hand weights while sitting watching television :(

This week may be a bit difficult in terms of running but I shall do what I can! Happy running, fellow Questers, and a swift recovery to those on the IC x


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