W4 R3 completed now the hard stuff starts - Couch to 5K

Couch to 5K
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W4 R3 completed now the hard stuff starts

β€’5 Replies

Ran today due to weather conditions suiting.

Disclaimer -not following the plan exactly as recommended.

Ran slightly more consistent pace all along , followed the plan and to summarise:

Ran/Walked 5K in 40 minutes.

Running time 28m

Walking time 12m

It's always interested me why some people finish this course and can't run a 'fast' time say near 30 minutes, I'm beginning to realise that when you pick your feet off the ground you can (if you run efficiently) use less effort to get further. One day I hope to be able to do this for more than a few yards. I don't get tired so I feel I have more in the tank. I'd like to aim for 30 minutes to do 5K but Im maintaining a very slow pace at the moment and 40minutes is a nice target.

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You have to be strong to run faster. You have to be strong to be able, off the couch, to run 5k in 30 minutes after just 9 weeks, which is why hardly anyone can! You might if you are fit to start with, but few are, which is why they pick this fab programme in the first place πŸ™‚

It's not about speed. It's about getting to a point where we can start to get fit, which is why the programme delivers. It brings us to a point in nine weeks fitter, healthier and with more puff in nine weeks than we may have ever had in our lives

You mention lifting your feet off the ground. it is very hard to do it! Which is why folks shuffle. Nothing wrong with shuffling at all. It gets you to the end πŸ˜ƒπŸ’ͺ when C25kers get stronger they will start to lift their feet off the ground in a running motion, but maybe not in 9 weeks. It may take considerable longer. Who knows πŸ˜• I took me ages! It doesn't matter though cos I'm doing it now πŸ˜ƒπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ Thanks to C25k! I stick to,the programme like glue incidentally πŸ™‚

Keep going slowly, and if you have the puff, you can go on for miles πŸ™‚ Bon voyage


Finding it weirdly easier now into week 5 as number of runs is decreasing, just the one run tomorrow the first biggie W5 R3 can't wait.

i too worry i'm not going fast or far enough but trying to put to back of mind and focus purely on the plan.

1 like
in reply to Frankel

Frankel There is no such thing as not going fast enough!

You are definitely faster than anyone on the couch. Also, this programme is not about speed so you are doing everything the programme requires. Dont allow others to put doubts in your mind, its your journey that matters not theirs!

You are doing great!

in reply to Frankel

A lot of people are scared of the big run W5 D3, but I guess you either do it or you don't , and if you don't you redo it. I think I also would find it easier to focus just on running when the switch to walking element of it disappears. The walking aspect of the course is what makes it so interesting and doable for new runners though, but I would rather , 3 months down the line go out just for a run and if I do 1 mile or 3 miles it wouldn't bother me. Good luck with the first biggie!

in reply to Frankel

Slow, steady and forget fast.... follow the C25K programme.. it is intended to get you there, steadily and safely, as the Graduates say... :)


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