Couch to 5K
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The I'm still here Quest week 2 - Feel free to join.

Welcome to Week 2

(17 August - 27 September)

Week 2

It is great to see so many different quests. I really like the fact that it such a personal thing to each and everyone taking part.

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.




























22 Replies


I am running again. I kept it a bit quiet because I wanted to make sure that it was going to be ok. I was under strict instructions that if it caused the shoulder any pain I was to stop gain, but I am happy to report it is coping very well. I have to take walk breaks,(physio instructions ) so the pounding is lessened. But I am so so so so so happy. It was just a terrific feeling running again. So my quest is to train for my two events 5km in 31 October and 10 km 15 November. Happy running and healing to all.


Fantastic news RFC, so very pleased for you. It's been a long time! :)


Zip-a-dee-doo-dah! Zip-a-dee-ay!

My, oh my, what a wonderful day

Plenty of sunshine heading your way.

Zip-a-dee-doo-dah! Zip-a-dee-ay!

So pleased for you RFC You must be super excited


Lovely to read that this morning RfC. Very happy for you x


Fantastic news! I'm so pleased for you :)


Another great quest RFC. Sign me up please. For the first time in ages, I feel like I might actually contribute some Kms to the total. My aim is 3 runs a week as I work my way back up to 5k. Have 2 races coming up in October and November, and I want to run both of them. xx


That is really good news Rfc,so pleased for you.Enjoy your running and good luck with your training 😊

I got three runs in last week...4.2K.4K and a Speed podcast(3.3K total).I really enjoyed the first two,having decided to not put pressure on myself with distance or speed.

Did the Speed run for my third as conditions were very squally and windy and I wanted to get out and back in a relatively short time .

This week I want to incorporate more activity alongside my three runs as I don't feel that I move my butt enough generally,plus focus in on healthy eating habits as I've been very lax lately and managed to put on weight last week 😖

Have a great Week 2 everyone x


I'm pretty content with my Quest progress this week. My 'run' was a bit of a horror as I got lost in a load of brashings and I felt pretty wobbly by the time I got back to the car. I've done a couple of swims so by my reckoning I am just going under the A6 in my virtual River Derwent swim. It has been busy and I've been with family so I haven't swum as far or as fast as I am capable of but that challenge is going to be met by swimming regularly.

Only one really meaty extra meditation practice - there's a lot of other stuff going on along those lines though.

So I'm happy.

1 like

A good quest week for me. I did 2 runs as usual, interval on Wednesday and parkrun on Saturday. This week in my interval run I did 6 sets of 1k run / 2 minute walk, covering 7k in almost exactly an hour, which was my longest run to date. Parkrun not quite so successful this week because it was so hot. Also did my usual 3 swims, 1 weights, 2 Aqua classes.


Had good 3 x runs and feeling positive about GNR.


Did a couple of runs this last week both about 6.5k. Hoping to get back to three this week, but have lots of visitors coming as of thursday so might be more realistic to aim for two. Will also prioritise my yoga class on Saturday morning. Feeling quite content with my running just now and distance seems to be creeping up so that 6.5k is more the norm that 5k.


The quest is going well for me so far!

1. I did my second parkrun at Hampstead Heath on Saturday and beat my previous time of 41:07 with a new personal best of 38:45! That's still slower than my usual 5K, since Hampstead Heath has a lot more hills than my neighbourhood where I normally run. Eventually I will be able to run the whole course - but I walked a lot less this time, and feel good about those 2+ minutes I shaved off my time.

2. I've been working up to longer runs - aiming for more minutes rather than more kilometers at the moment. This morning I went out for 40 minutes and did 5.5K in that time. (I'm so much faster when it's chilly!) I think I'll stick at 40 minutes for a couple of weeks, before I start stretching it to 45. My running schedule might get a bit thrown off next week, since I'm visiting family over the bank holiday.

3. The strength training is off to a good start. I found a website called that has instructions for a beginners bodyweight circuit. So I'm mixing that in two evenings a week. It's easy to do in my living room, no gym or special equipment required. I'm doing that the evening before a morning run, so I only have to take one shower! :)

If anyone's interested in trying that out:

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I did my three runs last week and am determined to definitely do three runs every week as I said I hoped to do last week. I'll def use this quest as my accountability for that!

I finally joined the running group I've been trying to join for weeks but which kept being cancelled or clashed with other things etc. We did laps which I didn't know the length of, I didn't have any idea of my pace, and as a result I started too fast and got worn out. I did 3 laps for the 'warm up' where I think I actually used everything I had. Then after a short break we were meant to do 5 laps gradually speeding up each one with high knees and arms up for the first one. I managed 4 laps then coughed spluttered and breathed in an alarmingly heavy way for about ten minutes while everyone went on to do 6 or 7 laps (they were all significantly better runners than me, i.e. HM runners etc). Then we did some circuits, jumping over hurdles, short sprints etc. As you can imagine I was a broken person afterwards and all day the next day. But I'll def go back :)

I also did a 5k ish run (was actually only 4.86k) which I used as a way to go back and measure the laps we did in the running club - turns out each lap is 0.5k. At least I'll know for next time. Then on Sat I did my first parkrun, in a mega fast time (for me) of 39:13.

This week I'm starting my plan to increase up to 6k, already ran 5.33k yesterday (through a million puddles). Feeling generally positive about my ability to run faster, further and three times a week. Bring on the quest :)


I'm in again - had a 2 weeks break - was away for 1 and could not run anyway, but also had a very sore knee - My quest is to get back to run 20 k a week, and to train for a 10 miler in October.( and easing into to a 99% plant based diet)


Quest is going well so far - I'm having a bit of trouble finding the time for longer runs but once the kids go back I'll have some worktime flexibility in the day which will help.

i'm at 13km longest run and 90 minutes in time, just need to keep pushing them up slowly to make the HM target but generally pretty happy and very happy for RFC - I've been blessed by not having a major injury to date and I can only imagine how frustrating that must be


Can I join ? Got back from my hols early last week and have only managed 1 run since then (7k this morning, felt GOOOOOD). So I need the incentive to get back to 3 times a week.

I would also like to do at least 1 10k run this month. (Planning on increasing my distance towards HM over the next few months - there I've said it out loud !)


Hi please add me in too I am running HM soon but also want to run 3 times a week and core training to keep things going as will be signing up to some 10k in Nov & Dec :)

Still want to lose weight too so this will help keep me motivated for the whole package thanks everyone for the support too!!! Its great to come here each week and feel a part of something amazing xx


So pleased for you, RFC. Fabulous news 😺

I would like to join the quest:

My quest goal is to run three times a week now that I am back to work!

I have found it easier while I have been off work for four weeks so hoping since I have said it out loud I can keep it up. I really need to, I have a HM in two weeks! Although I am having to do a walk/run the whole way around! I will complete it and I am hoping for around 3:15 😼

Happy running everyone 😃


Great news rfc and well done to everyone.

Sorry I'm a bit late to this report. Week 1 was 2 ish runs... The first ended up aborted due to the nice footpath beside the river slowly getting more and more overgrown, wetter and waist high brambles, nettles and thistles! Second made up for it though as I found a little bakery on a back lane and wandered back this week to test their wares. They've passed :)


Hi Rfc and everyone,

Very late, but please may I join this Quest, as I may just possibly be off the IC and back running? I managed one teensy little run last week, but it was with a C25K friend I'd only met on the Facebook group. We met up in Delhi, and although we didn't quite make our meeting point, so I went off and ran anyway, she found me because I was wearing my trusty C25K Graduate t-shirt :) It was marvellous to meet and run with her - a wonderful example of the friendship of this group.


Wow! Has 2 weeks gone by already! I've managed to stick to my goals apart from one Pilates session where the option was doing that or having a day out with the grandkids. Guess which one won! But instead I replaced that with a yoga session. (Nice and easy to do at home). Managed to get an unexpected PB which was a real bonus. 5k in 28.15. Well chuffed with that. Long run up to 6.39k so reckon should be on track for 10k by the end of week 6.


Oh, I missed this one! My triumph was to run up to the hang gliding point over looking Cordes and further (I wrote a post about it here) I'm still buzzing from that one! I got a good time with "Stamina" over a hilly course too. A good week for me despite the heat which is going on and on and on....


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