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Couch to 5K
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Everything's Coming Up Roses

I love and loathe running in equal measures but I'm sticking with it. It's funny how every couple of weeks I seem to be making strides forward in what I've achieved.

After a funny couple of weeks where I've stuck around at running 5k in just over 30 minutes, I pushed myself to increase the distance I've been running. I varied in adding between half and a whole kilometre each time I went out. I ran just 7 kilometres last Thursday so on Saturday I went for 10. I wanted to do it and if I didn't make I'd still be pleased with whatever I did. Well after an hour and two minutes of running I hit 10k. Elation doesn't begin to describe what I felt. I never in a million years thought when I started C25K in June that I'd make 5k let alone 10. I hit 5k in September and after a month or so of regular running I made it to 10. If I can do it, really anybody can. I had zero fitness when I started. Now, I can run 10k and not need an oxygen mask at the end.

I took a few rest days after Saturday due to work commitments and went out again tonight. I'm tired and ready for half term so I knew a long run wasn't on the cards. However I wanted to feel like I'd achieved something so I pushed myself to run faster. I hit 5k at 28 minutes and 40 seconds, the fastest I've ever done it. I was thrilled and back home before it got properly dark.

My plan is to go out again on Saturday and go for 6k. I'd like to work my way back up to 10k. I've read a few posts by people who run around 5k during the week and then go for longer runs on the weekend. I like that approach and am going to give it a go.

Happy running :)

5 Replies

Well done, I hope I can build it up the way you have. Loving and loathing is exactly how I feel!


Fantastic. A great achievement. You could try the intervals/speed podcast as well. I normally try to do 1 5k, 1 shorter interval session and a long run at the weekend. intervals really help improve your speed and a longer slow run helps stamina. I hated running when I was young now I love it


Look at me, I'm dancing!

It's a great feeling, isn't it? Keep up the good work.

1 like

Wow, that is fantastic!!! Well done!


Wow! Excellent running there!

10k in 1h2m is pretty much spot-on 10 min mile, which is a great pace.

I'm sure you realise this, but you don't want to push to run further or faster with _every_ run! They say increasing your weekly distance by up to 10% is doable, but unless you are in a real hurry then even that is more than you need. Remember - running is all about the long-haul, both for in individual run and as a lifestyle. Pace your improvements as well as your runs!

A plan of two 5ks during the week and a longer run at weekends is an excellent strategy. Also switching one of those 5ks for a shorter "inverval" run of quicker bursts interspersed with jogging or walking is a good way to improve your speed, if that's what you want.

Happy running!



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