Couch to 5K
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Stride into Summer Quest week 3 -Feel free to join

Welcome to the Stride into Summer Quest week 3

Second week into the Quest. 

Just to let you  know I haven't forgotten the vitual Quest post.  I will do it this week.  Sorry it's a bit late. 

I hope everyone is is doing ok and those who are still on the IC couch are making progress.

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.









































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HM ✔️  Muscles ok today some stretching is needed.  It will be a quiet week exercise wise this week.  Lots of stretching.  Hopefully the blisters will sort themselves out soon.  Lots of hospital visits this week with long appointments for my other half so my muscles will thank me for that.

I did an experiment yesterday I weighed my self before I set off and I've weighed myself this morning 1.5lb weight gain.  Hehe it's fine though the good news is that weight gain means my muscles are being replenished as they require fluid to carry the fuel into the muscles.  So never be too disheartened if there is a weight gain after a long gruelling run.  I have recently found a new calculator especially designed for runners.  I have found it suits me perfectly.  Here is the link if you would like to have a look

Wishing you all a happy healthy week


Morning ☺ I hope you are fine and dandy after yesterday's exertions.  I too weighed myself this morning just to see if there was any change since Friday's official weigh-in at WW.  I had lost 2 lbs.  Surprising as I well stuffed my face post race.  Good stuff though 😊 I dare say it will even itself out over the coming week.

Still on myasics training plan for the 10 mile race in July.   Training 3 times a week.

I have The Cardiac Hill in 2 weeks time but I'm not training specifically for that as I don't think it's possible.  It's just going to be mental, so steep that it will mostly be walking 😊 

Still on with the fitness DVD's plus lots of walking everywhere.  Also my plot is demanding more and more of my time as it's the busiest time of the year ☺

Good luck fellow questers! ☺


I was away running the kids programme at a conference from Thursday to Sunday, so I  did 2 runs last week. Monday was my first attempt at 10k at my target HM race pace, and amazingly, I managed it ! The myAsics plan is apparently working.  I followed that with a gentle jog on Wednesday ! (after spending 4 hours in the train in the morning I definately needed it)! No running over the rest of the weekend, due to the conference, but my step counter shows I was pushing 10000 steps most days. I rescheduled my myAsics plan to do my weekend long run this afternoon. Its supposed to be 14k at a comfortable pace. Writing it here so I go and do it, as the temptation to spend the afternoon snoozing is great. Wrangled 150 kids and a team of volunteers on Sunday morning, did the whole kiss and cry farewell the 8 hour car journey home. Very tired and my back and neck are complaining about the time in the car but I suspect a long slow run might in fact be what I need !

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Glad to hear the myAsics plan is working, I have a target pace session coming up in a couple of weeks on mine and I'm sweating already! 


I was really amazed that I managed the 10.5k at more or less pace.

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UPDATE: In the end I did 8k. It did me good, but it was also enough. It was also pretty hot and humid.  Tomorrow is supposed to be a comfortable 7k - so I might just swap and do the 14k then...


I've actually been running only twice a week for the past couple of weeks (sudden episodes of vertigo, and I do NOT want to be on a treadmill at the time), but I've kept up with strength training twice a week regardless. I'm feeling much better now so hopefully from this week can step it back up to 3x running and continue with 2x strength training/swimming.


Been out four times this last week. Three of these runs were trail runs accompanied by folk from jog Scotland group. Loved them, averaged 8k and had loads of fun.  Also managed two yoga classes. Go me. I've not do on a speedy run but am going to do park run on Saturday so that will be my opportunity to go for speed. Happy running.


Do not worry for a moment about the virtual run RFC, you've had more than enough other things to think about.

I've had a good Questing week, of twos:

2 runs, one of them just over 5K... went out to do my minimum 30 minutes, so I was very pleased about that. Slow, at 10min/km considering I wasn't calf deep in mud, but nice to be out in the relative cool of the evening and the woods. Mostly startlingly, I wore cropped running leggings and a short sleeve t shirt. I think those only came out once or twice last year.

2 swims. I was slow and realised I was short of time too when I went by myself so didn't do the full kilometre, and when I went with my husband later in the week (yay!) he only wants to do 30 minutes or so, so did the same again... but that adds up to more than doing a km and not being able to face it again that week. My virtual Derwent swim is coming along nicely and I am 'swimming' along where the dog likes to swim on our real walks.

2 more or less hour long yoga classes. I chose to repeat a complete beginners programme I did ages ago. I find holding my arms out and standing both pretty gruelling and my mind was saying "Stop, stop" but I made it through to the end, and then repeated it a few days later with a bit less of the "Stop, stop" going on.

No bike ride, was not expecting there to be the opportunity this week, but was amused to find my purple friend declaring my gardening to be vigorous enough to be An Activity (we have a steep garden)

It will be interesting to see if this week turns out to be somewhat fallow as my 'active' weeks often seem to be followed by very inactive ones.

As to weight... a dip in the right direction but looked at overall, I am merely maintaining... and 4kgs heavier than I was this time last year. I tried that calculator RFC but it thinks I burn a lot more calories than I reckon I do, and my bathroom scales seem to agree.


Only 30 min!  that's a good swim isn't it? 

I know what you mean about the calculator.  It is the only one I found that seems to fit in with my weight loss and calorie requirement and make sense, but its like all things not one solution fits everyone.  It was the weekly mileage calorie expenditure that got me.  According to that I can run between 20 - 30 km a week but it only adds up to 200 Kcal extra a day.  Way less than if I eat back calories myfitnesspal tells me.


Ah yes, that makes sense... MFP is hopelessly optimistic for me on calories burned through exercise.

I'm aiming to get back to 1 minute per 25m length on the swimming. There are moments when I enjoy the swimming but mainly I like it being better when I stop. Running isn't like that for me (thank goodness)


Wow, that week was packed!  Well done, especially on the less "Stop! Stop!"s :)


Last week was a good one for me. I didn't venture out until Wednesday (from previous Sunday) but everything was aligned and I plodded out my first non-stop 10k :) Followed by 7km run on Friday and a wee short 30 min/4.25km on Sunday as I was close to melting :) Not planning on completing a 10km every week at the moment but was glad to find out that it's achievable with my legs and the right mind-set :)

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Happily returned to running (feel I aught to whisper it in case something else goes wrong with me!!) Anyway 3 runs last week, albeit intervals, as I start rebuilding stamina and fitness. Thanks as ever for organising the quest RFC, you're such a busy lady I'm surprised you have the time! x


Congratulations on the HM, RFC!  I am in awe, can't contemplate that length.

I am meeting my goal of staying on track this quest.  This week I completed 3 runs of 7k, 7k, 7k.   I also did two days of 30 day shred -level one, so I've now completed three.

 It was a good week. I've had two weeks at 21k and I am no worse for wear, so the stretching afterward and in between must be paying off.  I still don't have pacing right for the myAsics plan, I can't seem to run slow enough, or fast enough without blowing my heart rate into the high zones.  I did manage a neat build up last time running by heart rate.  It meant I was very slow to complete, but I felt absolutely strong and wonderful at the end.  I think I'm going to keep tinkering with this and stop worrying about getting faster.

For this week, three runs at 7k, 7k and 10.5k (!!).  I also aim for 2 days of the 30 day shred. 

Carry on questers, have a smashing week!

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I am interested to know, what is the '30 day shred'? (Only a beginner and so not used to all the technical stuff!)


Hi, it is (I believe) an early HIIT exercise video by Jillian Michaels.  I chose it because I can access it for free on youtube, and it does just enough core, lower body and upper body strength exercises in a swift 20 minute work out.   I seem to be sticking to it, which is more than I can say for countless other strength programs I looked up on the internet previously.

I don't think I am doing it the way it is meant to be done, and I doubt that I will end up shredded!  :) I use it for cross training in between running days once or twice a week, rather than making it the central effort each day. 


Thank you, I will look that up because I am struggling to motivate myself to do any 'core' exercises! (See post below)


I know, I am the same, but then I had a strange muscle pull in my thigh that I think really was a core issue, and I suddenly found the motivation.

BTW, I found the program through the internet, but a search on this forum will turn up many folks here who have also done it!.  Good luck!


I did 2 runs last week but I should add that I'm doing 2 x half hour abs classes a week and they do work you hard. Never realised you could get your heart rate so high with a "few" crunches and planks and the like.

Plucking up courage to enter a 10k in August. If I manage 5k on Saturday then I'll go for it - I know I've run the distance before, I just need to get my stamina and fitness back up.


Good week again. Three runs - 'speed' (about 4k), a 6k and a 7k (using ' stamina'). Didn't do well with the quest to do some 'core' exercises!!! Will really try to do some planks this week. 

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I had another good week. Ran three times (still 20 minutes) two gym sessions with weights and cycling, one pirates (oops Pilates haha!) class and stretching and other exercises every day. Knee is still good.

Am going to see the podiatrist today so another little run due! Can't wait to hear what he says.

Have a great week questers and to those on the IC remember nothing lasts forever.

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I'd like to take a pirate class!  Aaarrggh!


Morning Rfc and fellow Questers!  Two runs this week, both shortish as the week has been mad so a 4k and a 5k, but both were hard for some reason.

The weight gain continues :(  Coming back from Holland I had gained 3lbs, and now I have added another instead of losing any of the beggars.  What worries me is that I leave on another business trip a week today so I know I will come back (much) heavier than I leave, and at the moment my clothes will be tight before I go.  This is not a good situation.  There won't be much opportunity for running either although I will take my kit and try and get some running tourism in again, even if they are only short runs - at least I can clock them on the Garmin to look back on :)

Happy running, everyone, and a swift recovery to those on the IC or struggling in any other way


I had a good run week. A 35 min run, 'Speed' and a 40 min run (first 6km), for a total of 8.8 miles towards the Marathon in May for the British Heart Foundation. Managed to fit in an 8.5 mile hike, too. This week, trying to focus on fitting in a bike ride so I can use my new bike more before the 6 week safety check.

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Morning RFC and all !

Had a really good week 2 x 7k ( one was a lovely run alongside a canal which I have just found out about ) so 2 more  runs completed now off my Asics HM Plan.

 Running 2 times a week is perfect for me , its taken me 2 years to realise that , but every day is a learning curve. I ache a bit on the night after my run , but next day I have no aches, pains, or niggles, its brilliant ! Plus I am finding it suits me better running non stop rather than the run/walk I have been experimenting with .

I am still doing the handweight exercises for my " knots in a piece of cotton " arms, and a hotch potch of the Mark Kennedy 7 minute strength exercises for runners and Barbara Currie Yoga stretches .

Managed to get back up to my Slimming World target weight of 9st 2 lbs, I was slipping below , not that Im complaining as such ,  but I don't feel happy at going below that.

Have a happy, healthy week fellow questers , healing vibes to all those on the IC and peace and love to all those going through difficult times . Hang on in there xxx


My Achilles seems to be behaving itself, so I'm hoping t extend my distance gradually. I'd like to be back to a non sop 5 K by the end of this quest. (or further!)


Half way through my run a marathon in May. I am doing this for British heart foundation. Last run was down the Thames, past Battersea dogs home, the power station, past Big Ben, under London eye and ver the millenium bridge to go to my gym in the City. Next run planned will be over the Thames, up to Buckingham Palace, through Hyde Park and Kensignton Palace Gardens. 

Zombies run is proving to be an apt soundtrack as zombie smartphone tourists mill around.

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Now that's the kind of run description I like!

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Ok week for me Did 3 trail runs. 2 were on new routes so really enjoyed the different scenery - and both finished in a cafe after where I probably ate more calories than I had burned. Wore my new trail shoes for first time which I am always bit nervous about as its a lot of money if they not comfy. But they passed the comfy test so all good. Have a good week fellow questers whatever you are doing. 

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5 K today in 42:10 :)


Hi Everyone, a good week for me, still on plan for my Race for Life 10K in 4 weeks now. So nice to read all your news too. I'm back to 3 runs a week, which is great, firstly a gentle 20 mins with my daughter. Then mid week a long 50min run which I completed in an ok state. This was my worry of the week, but somehow managed it, keeping it really slow. Then today Parkrun, and a PB of 31.52. This was my progression run of the week and the one I absolutely enjoyed the most. The Bournemouth Parkrun I attend is so friendly, and to get a PB a great bonus. Really pleased to be on track, happy running everyone, looking forward to reading your posts !


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