Couch to 5K
59,990 members โ€ข 92,607 posts

Graduation run done - so it's couch to 4k for me ๐Ÿ˜€

Did it this afternoon - a lovely sunny one. Went along the canal towpath and mapped it at 4k afterwards. Not bad - I did manage to keep running all the time! The sore heel was actually fine; what did happen was that my left calf became sore after about 20 minutes. I kept going- it's still a bit sore, I reckon I landed a bit awkwardly on a tree root or stone. But I'm pleased and proud that I've done it - now for the next set of podcasts!

18 Replies
oldest โ€ข newest

Congratulations well done!๐Ÿ˜Š๐Ÿ‘I have just finished week 6 run 3, 25mins running very slowly but only managed 1.8 miles! I am trying to stay positive as first aim is to complete c2 5k even if the 30 mins doesn't complete 5 k I'm still going to be chuffed to complete the 9 weeks! Good luck with next podcasts I'd love to know which ones you choose๐Ÿ˜Š

1 like
Reply

Fantastic, well done! That shiny badge looks great! Enjoy your achievement๐Ÿƒ๐Ÿป๐Ÿ˜ƒ

1 like
Reply

WoooHooohh!!! Well done to you Joy57. ๐ŸŽˆ๐ŸŒŸ๐ŸŽˆ๐ŸŒŸ๐ŸŽˆ๐ŸŒŸ

1 like
Reply

Congratulations! Looking good with that badge on you!

1 like
Reply

Well done! Keep it up! ๐Ÿ˜ƒ๐Ÿ˜ƒ How do people know the distance they have run? Is it something I can download onto my phone?

1 like
Reply

I use the free version of Strava on my phone to map the distance, speed etc. You need to have gps on. Works well for me.

Reply

Thank you!

Reply

I use mapometer.com on my tablet after I have got home. There are many other ways of doing it though - no doubt others will reply as well!

1 like
Reply

I have Runkeeper as free app on my phone. It tracks my routes, gives time and distance. There are also audio cues. Currently I set mine for 0.5km intervals. In the past set them at 2 minute intervals.

Not bad for a free app.

1 like
Reply

Big congratulations. It's a great achievement to graduate

1 like
Reply

Well done - its great to share in others achievements. Bet it feels good to complete it.

1 like
Reply

congratulations on the completion of the program! 4k is nothing to put your nose up at. At my graduation I was also covering 4k in around 30min..for the full 5k it takes me around 45min now. I haven't been out in days due to a nasty respiratory infection so that time may go up depending on when i'm able to run again.;) Keep up the great work and happy running.

1 like
Reply

Well Done you Runner you! :)

1 like
Reply

Congratulations ๐Ÿƒ๐ŸŽ‰๐Ÿ‘๐Ÿ˜€Great news !!

1 like
Reply

Well done on completing it. I bet you did my think 9 weeks ago you would be able to run for 30 mins!

Reply

Never ever thought that! 1 minute seemed a lot in week 1!

Reply

Congratulations ๐ŸŽ‰๐Ÿƒ๐Ÿผ

1 like
Reply

Congratulations Joy57 that shiney badge looks perfect next to your name. The distance you run is irrelevant the important thing is you ran for 30 mins. So well done on your couch to 30 mins achievement.

1 like
Reply

You may also like...