Week 9 Run 3 A big thank you

This morning, unbelievably, I completed the Couch to 5K programme :O - sort of. I have done all the runs, including my 3 x 30 min this week. I feel fine and my fitness level is vastly improved, but, I am nowhere near 5k and although I can believe I could get there it seems a long way off. I ran for 3.4 k today, according to an app on my phone which seems very slow considering I was meant to run 5k! I am not going to let this get me down at all because I have achieved more than I ever thought possible, but I just wondered if other people were the same!

In addition, I want to say a heartfelt thank you to Oldfloss especially but also to every single one of you who has helped me on this journey, this forum is amazing!


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31 Replies

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  • Congratulations

  • Many thanks!

  • Well done and congrats graduate!

    Take a look at this post from a few weeks ago.


    You have run 30 mins, thats the aim of the programme! Many many many of us cannot run 5k in that time , but we run and that is what matters🎓⭐️🏃🏻‍♀️🏅

  • Thank you, that is good to know, I am ridiculously proud of myself for running for 30 mins! Now to decide what to do next.... :D

  • Too right to be proud, you are a runner, enjoy😎👍🏼💪🏻

  • Well done! I'm on W8R3 and can't believe I've got this far after initially struggling to run 60 seconds!! Don't worry about distance (or speed).Running for 30 mins is AMAZING. 🍷

  • Thank you!! It really is amazing isn't it? You will smash next week too, and then you will be where I am now, it's a fantastic feeling! x

  • Well done you and no "sort of" about it! You can now run for 30 mins, which is a firm foundation for building up speed and stamina. 5k will come, and possibly eventually even 5k in 30 mins (although I think many of us are still a little way off that). In the meantime, bask in the glory of what you have achieved 😊😊😊

  • Thank you so much!

  • Congratulations and well done you !

    Running for 30 minutes is a brilliant achievement and you should be proud!!

    I'm about to do my w9 r2 shortly and still full of trepidation 😱

    Enjoy the feeling of achievement you've earned it😊


  • Thank you! And good luck with your last runs too, weirdly I found week 9 was easier than week 8?!

  • So did I !! W9R3 for me tomorrow. A big congratulations

  • Woohoo - hope it was a great run for you :)

  • Well done - being able to run for 30 minutes is a fantastic thing to boast about!

  • Thank you so much! x

  • Huge, huge congratulations!!!!

    You did it!!!

    The programme ment to be 30min, it's just the worng name :P The speed will come with time ;) As ar as I've noticed nobody (or almost nobody) got 5k during graduation, so chill and enjoy your victory. Because it is big victory!

    I think most people run 5k during 40-45min, or even longer i lf they're beginners.

    Today pour yourself a glass of something nice and celebrate!

    Once again: GRATULATIONS!!! With standing ovation, cheering, whisleing and flying confetti!

  • Thank you IgaT and you know what this means don't you? You next!!!

  • Yes :) I will be. Maybe not next, but I'll get there. Last week I was ill, this week I had wierd knee pain, so I'm waiting to be painless to continue. I will be doing W6R3, so still quite a lot of runs before my graduation ;)

    Once again, hip-hip-hurray for you! As today is Your Day!

  • Thank you! I know you have had a few setbacks along the way, I was very lucky not to have the injury couch to deal with! You will get there, I know xx

  • I think next run Monday, slow and steady, easy to check if my knee is ok, and then hopefully week by week to the end of this programme ;)

    For you enjoy all your runs! And stay with us in here , so we can keep in touch motivating each other ;)

  • You may say "unbelievably" but we all knew you could do it! Well done girl. :)

    And for what it's worth, plenty of people who've been running for years still can't do 5k in 30 minutes. You. Are. A. Graduate.!!

  • Eeeeeek! I have never been a graduate before - of anything! Thank you so much!

  • Congratulations Sal🎉🎉🎉✋👏👏

    You have graduated... Well done, good work. xx

    I run for 30 mins 3 tines a week and don't make 5k ( not bothered in the slightest) . Just delighted to be able to go out and run...😊

    Happy running graduate...

  • Thank you so much, I too am looking forward to going out and running for fun! Did I actually say that :O When I started running I used to think how amazing it would be to be able to 'run' the 'walk' I often do with the dogs. I didn't think I ever would as it seemed a long way. I can do it now, fairly easily :O so that was a huge achievement for me!

  • Brilliant, well done. Don't worry about the 5k it'll come. 30 mins was the real aim.

  • Thank you very much, and thank you for all your help along the way!

  • Feel proud it's an amazing achievement well done, I'm a graduate and couldn't run 5k until this morning! It's taken another 3 weeks to build up to 5k I was where you were at about 3.5k in 30 minutes but it's a damn site further than where we were 9 weeks ago! So good for you you've done brilliantly

  • Thank you that's really helpful! I am going to spend a few weeks enjoying my half hour runs I think, before I decide what to do next. I still can't believe I can run for half an hour, not much to some maybe but for me it's amazing!

  • Well done you. You should be so proud of your achievement and as has been pointed out before it should really be couch to run for 30 mins. The distance can come afterwards.

  • Thank you! I still can't quite believe it!

  • Well done.

    I did the C25K and 10k last year and I'm about to do my 3rd half marathon...not showing off just saying if I can do it so can you.

    If you can't get your speed up the next step might be just to increase your time to maybe 40 minutes, to get up to the 5k, if that's what you want. Good luck

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