Couch to 5K
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Don't fall in Fall 🍂🍁🍂🍁 Quest week 3 - Feel free to join

Week 3 of Don't fall in Fall Quest.

We are starting a new thing with this quest. At the end there will be a jpeg certificate that you can save or print off. If you print it off you will be able to write in your personal achievements. Each new quest will have a new certificate. I am very much a carrot sort of person so I thought it would be nice to give everyone the chance to have something that you can hold in your hands for completing a quest. Even if you just save them and don't print them off you could start a collection.

I find that seeking goals for the next six weeks helps to keep me on track and I have little challenges along the way that give me a boost and keeps the motivation up.

Make it personal to yourself and achievable but as with everything on here have fun with it.

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 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 our longest run of the quest and it is then marked on a virtual run.

Good Luck everyone !































29 Replies

Feeling motivated today. It will be the first day of my new 10km training plan. My distance training usually starts in Novemeber and even though I don't have an event to train for I'm still going to go back to my distance training as I really do like the longer runs this time of year. Wishing you all a happy healthy week.


Ooh like the idea of stiffykats!

As detailed elsewhere, a difficult week. But I did get out there to run twice. And I missed one and a half sessions of yoga so exceeded my goal there. And considering I've had less exercise and a lot of stress, and one of those lethal buffet lunches, the weight is OK.

Having a bit of trouble adjusting to the darker evenings (got caught out on Stanton Moor on a walk and had to complete it by mobile phone light) but liking the cooler weather for running.

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Ooohh love Stanton Moor...the Nine the dark... spooky!


Well I haven't done too badly, my goals were to increase speed/distance, go out twice a week post c25k and to do my local parkrun. In the last couple of weeks I have:

1 Increased distance to 4 miles from 3 miles (5k). I have kept my same time of about 10min/mile.

2 Been out twice a week.

3 Did my first parkrun on the 17th Oct at time of 32.03.

I think things have slipped with an ill child at home end of last week followed by a family weekend away and now half-term. I will at least go out once this week........

How do you runners train for increasing distance and speed?


2 runs last week instead of 3 as I ended up working a full day on Thursday instead of my usual Thursday and Friday morning. I dithered about going out on Friday but didn't in the end as I wanted to do a longish run on Saturday morning and I didn't want to do 2 days in a row. (With hindsight I needed to do Monday, Wednesay, Saturday, instead of Tuesday, Nothing, Saturday) Just couldn't face going out after work on Thursday - hats off to those of you wh do it regularly.


Happy Autumn all, lovely running weather at the mo!

Well as I've been nursing my niggly knees for a couple of weeks I'm off to a slow start I'm afraid.

Managed just two runs in the past week, and may need to do so this week as I gently get back to full fitness. BUT by the end of the quest I will hope to be running the planned three times a week.

Similar with distance, slightly behind due to the knees, but I think I can sensibly work to the planned 6k by end of the quest............fingers crossed but I will only do so if the knees stay good! 😃

I still aim to complete at least one Parkrun. To be honest I felt so good when I covered a steady 3.5k run yesterday, if I hadn't been knee-sensible I know I'd have completed 5k, so no excuses on this one! Just need to be braver and get myself at a Parkrun in next couple of Saturdays, may have to be in London, likely hilly Hampstead Heath eeeekkkk. Good job I embrace those hills👍🏼

Im doing my knee strengthening exercises daily, so good on this one.

I WILL finish the book Fit to Run, I'm about halfway through.

Just need to get the coming week under my belt and will be able to focus better.

Safe and happy running to all🏃🏼‍♀️🏃🏻🏃🏼‍♀️🏃🏻

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I just read that book Jacs based on your recommendation and finished it a few days ago. There are some good tips in there and I've done a few exercises, one of which has worked wonders on my hip flexors, so thank you 😊

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Hi your majesty, I've heard Run like a Girl is good, have you read it at all?


Yes! It's one of my favourite running books and I still dip into it. Definitely a must read for female runners.

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That will do very nicely on my Christmas list thanks Irishprincess 🏃🏼‍♀️


Thank you jacs and Irish princess, I have added that to my kindle! Fancy a good read.

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Ooh a certificate! I love something to aim for that you can show off 😊

I had a bad week. Number of runs 0, gym visits 0, exercises 0, even my healthy smoothies 0 ☹️

After the week before I ached so much everywhere - DOMS??? that I thought I'd be sensible and not run until the pain eased. I was visiting mum anyway and even though I took my running kit I didn't take it out of the case! A first for me.

But I've just got back from a gentle 5K so hopefully I'm back on track.

Have a great week fellow questers and to all those on the IC keep the faith and an extra big hug for those missing but in our thoughts x

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Very busy week/ weekend saw me doing 8km race on Thursday, Parkrun on Sat and a 10km race yesterday so feeling a bit pap (as we say in South Africa)... but I was able to include a swim and played around with dumbbells for a bit.

Aiming to do more strength this week with less running ( volunteer at park run instead of running). But there is a 10km race I am gunning for on Wed :)

Good luck everyone with the week ahead!


A new week already! Soon comes round doesn't it!

I hope folks are managing to get out for their runs. I got up gone 7.00 am this morning and it was still dark! Groan I felt like ducking back under the duvet but I had a dog to walk. He usually gets me up much earlier so the darker morning did have its plus side.

Running 3 or 4 times a week and training for a 10k in early December. Fingers crossed, everything is going ok


Ran 3 times as per my quest, so that's pleasing.

Went well enough on Tuesday and Saturday. Not so good (actually, rubbish) on Thursday, so that's not pleasing!

I run along narrow country lanes to get to an orchard and then once I'm through there and along the pavement beside the main(ish) road, I'm back on narrow country lanes again to get home. I'm fortunate that I can mostly change my working hours to suit myself so on Thursday I thought I'd go out mid morning (rather than fight it out with the school run and the commuters when it's just light) but I got it all wrong - what should I eat and drink and when should I eat and drink it; what should I wear, was I going to be too hot, too cold etc! And although there weren't the cars there were so many vans all in a tearing hurry. Oh yes and tractors, although they're more friendly than the vans! One way and another it was a disappointing run.

On Saturday I tried my new figure of 8 route which is really two routes linked together. It'll do for some time whilst I get the measure of it - 'grow into it' as my mother would have said. Once I can run around the full 8 I'll be doing about 4 miles and will need to find somewhere new.

I'm still not running 3 miles yet though so plenty of challenges ahead of me - and the most immediate one of those is the parkrun that I promised back in August that I'd do on the last Saturday of October, before the hour changes. That's this coming Saturday and it seems my promise hasn't been forgotten - gulp!! Wish me luck!

Hope the coming week goes well for all of you out there too!

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Some how I missed the start of this quest, RFC. Would you count me in. I have one goal, to get to the end of my 10k plan without picking up an injury xx


Welcome onboard. Fingers crossed for injury free for you.


Oh dear. My aim was 2 runs per week, having done 3 weekly throughout c25k. However last week I did just one as I was taking my daughter out for extra driving practice (she then passed her test!) and this week she and I are in Prague for part of half term and I didn't bring my running stuff. Done lots of walking though and I hope to get a run in on Thursday after I get home


Managed my three runs.. not my usual days, but hey ho... did not manage my second 10K yet, but plenty of time.. :)

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Well my quest was to rest up and recover from a calf injury and it's definitely improving. I managed some walks this week and enjoyed the amazing autumn colours. Over did it once, too much downhill which seems to put pressure on the leg. Last walk 5k and I hope by next weekend I can try a short gentle run!!

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Well, the last couple of weeks have been eventful.

Not much running, a 10k and a 5.5k. None at all last week due to work. Averaged 18,000 steps last week though.

Enjoyed my snowboarding in a day course, managed to stay upright by the end - unlike the OH who ended up with a fractured elbow (and is still milking the sympathy....)

Worked last week at a yoga show. Looking into some classes now, but there's so many different types and everyone seems to want you to sign up to a course and my life really doesn't fit that method.


I've had a couple of back-to-back colds, complete with hacking cough, so the last few weeks have been a bit of a wash out from a running point of view. This morning I decided to get out and do a run, even if it was only for quarter of an hour. I'm very pleased that I actually managed just over half an hour: I honestly didn't know whether I still could. I was even slower than normal, but I really don't care! I think I should still manage by goals, which were to actually run 5K, (my longest is 4K), and start parkrun. I have signed up to parkrun and hoping for Saturday!


Have just completed my first 5k run. Massive achievement for me. Took me 45 minutes though. Still running 3 times a week, so sticking to plan. 😀


Woohoo that's great, well done. My first was 48 mins so don't worry about the time.

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Thanks RFC. Was really pleased with time, but started off too quick. I've had palpitations all night, think I got dehydrated. Going to try and pace myself better.🙄


I would like to join the quest, I would like to

Run 2 times per week

Aim to consolidate running for at least 40 minutes 6K plus.

Aim to consolidate 6K+ over next 2 weeks.

By last week aim to run all the way up that hill just an extra about 150 metres.

Aim to work on regular core exercises which I've neglected so far.


Welcome onboard. I've added your name. Sound like great goals.


My Quests....

Well, having graduated last week, I need a couple of simple quests; thought I may need to fine tune one?

My first quest is to continue running, a minimum of 5km 4 times a week including the weekend. At the moment, running 5km, whilst Ican do it still feels a struggle rather than the norm, so I want to make the run feel 'the norm' if that makes sense?

My second quest is to exercise every day, even if it is a simple power walk or to do some strengthening exercises for my core and legs. Whilst I have done a few exercises for this quest, I have not been that disciplined.



Welcome onboard, I've added your name.

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