Couch to 5K
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A Pat on the Back quest wk 4 - Feel free to join

The Pat on the Back Quest.

Week four

The reason for the name is reading the last few weeks of posts and there seem to be some of us struggling. The whole point of the Quest is to help motivate not to make you feel bad. So if your finding that you've stretched yourself a bit on your aims bring them down for this quest just to help you get back On Your feet. I always think things are easier when you feel you are doing well rather than the other way round. I know you all will be doing something every week and if you don't you have very good reason, you are some of the most motivated people I know. Happy Questing.

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 London to Paris




















17 Replies

Getting in early this week so I don't forget. ...5k lunch time run along the canal near work, short early evening run (3.5k?), 4k trail sat morning and a very interesting and adventurous 9k trail race yesterday. Happy with the week, but missing the long slow runs.


Sounds like it was a good, various week!


I did OK. Let myself be put off a bit by the weather but things were being cancelled or changed all over so maybe I was wise - plus I usually have to be careful at the start of term so with my son starting back at school on Wednesday after a long day out at Harry Potter Studios on Tuesday the same applied. Got a steep run in, and a swim. I contemplated going for the 40 lengths (a kilometre) but the pool was pretty busy - half given over to aquafitters and a big good natured LD group in the rest with a few other grimly determined up and downers to manoeuvre round - there was a £1 swim offer for Black Friday. As I've not done more than 20 for a while, 30 (which takes me my half hour) seemed prudent, and I am very hopeful of achieving my goal of 40 this week.

One project for the week is to find my waist belt lead as it disappeared in changing the car at the end of September and it is cramping my style a bit in terms of running locations.


30 lengths is nothing to sneeze at in a busy pool!


Had a virus for the last wee while. No running, since a week past Sunday, no yoga since last Tuesday and hardly a walk to be honest. Been feeling rubbish. Hopefully it's starting to lift today as it's beginning to feel more like a cold now so I am hopeful I will have a bit more energy by the end of the week. Because this has been so energy sapping I am going to wait until I feel totally better before I go for a run so I am hoping that will happen on Thursday - we'll see.

Hope everyone else is well and getting out there :)


I hope you feel better this week. Lingering viruses are the worst.


Thanks parseraisin. I was sure I'd be fine by today... sadly not!


Sounds like a short Restorative Yoga type practice might be the way to go for now.

I always know things are really rubbish if I am really not up to any yoga at all, sounds like you've been rough. Take care!


Thanks GoogleMe, I am hoping I will be up for a wee yoga practice tomorrow - still not up for it today :(


Hope you feel better soon Beth When is your daughter home?


Thanks Rona. Katie comes home from 17th to 24th, really looking forward to going for a run with her. Might see if we can get a wee group run, that would be fun!


That would be lovely Beth


Well, I managed three runs (5.5, 5, 5.5k) and three long walks (11k), but no cross training because I was lazy. It was easier to walk than to lunge!

This week didn't start well. I've a kid home sick and vicious rain is pelting Berlin, but I'm hoping to get another three runs in and I would love to do a cross train even for 10 minutes. I feel like I need to work on other muscle groups so that my running will improve.

Happy week four, challengers!


Lunges will help your strength though, so get back on it as soon as, and throw in some squats too. All grist to the mill

I am getting back into my running now and feeling much more like my old pre-injury self. Managed 3 runs last week, one of which was a 10k. I'm back to doing Jillian Michaels exercise DVD's too which I think will help enormously with my overall strength and fitness.

1 like

I purposely cut down on my training mileage last week and ran 2x 5K's and a 7K. Managed one gym session and have been giving my calf and ankle lots of TLC as its still a bit stiff. My physio says just to take it easy and massage it which I do every night and that seems to help.

Back to higher mileage this week and I'm praying that my ankle survives.

Have a great week fellow questers and I hope the winds and horrible weather calms down a bit.


2 runs again last week (as I was in Paris for a meeting on Friday Saturday and didn't want to take my stuff). Did one gentle 40 minutes and also had a go at the 30-20-10 thing (included 2 five minute sets within a 25 minute run as it was my first attempt.)

Hoping for 3 runs this coming week as I'm home all weekend !

happy running everyone


One 4K, one 5k (parkrun) and a fast short 10 minutes on an unfamiliar hotel treadmill. Very tough parkrun in the wind and looking at a forecast that may rule out outdoor running until Friday. Only able to fit 2 swims in this week due to working away.


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