Week 9 Run 1

Week 9 Run 1

This programme is entitled Couch to 5k. I have little doubt that there are some in this community who actually attain the 5K target in the allotted 30 mins. I'm certainly not going to be one of them. I know that really doesn't matter for the simple reason that this is absolutely not about who can run the fastest or furthest.

Quite the opposite. By running for 30 minutes everybody ultimately graduates with exactly the same time. As it should be. Whatever your age, history, shoe, short or shirt size, everyone of us have done something extraordinary.

8 and a bit weeks ago I pulled on a pair of trainers (borrowed from my son), an old t Shirt, a pair of swimming shorts (Speedos match) and proper sports socks and puffed and panted my way through 8 1 minute runs. I thought my chest was going to explode and my legs collapse. They didn't and there was enough progress in the seventh minute to encourage me to stick with it.

And here I find myself in Week 9. The running soundtrack has developed (who knew New Rose by the Damned has THE perfect running beat), a pair of very decent ASICs have replaced my son's borrowed shoes, a nice new TShirt is proudly sported and the new running shorts have arrived. Application of Vaseline (too much info?), drink on board and half a Snickers bar - off I go.

I run on the local Park Run course. My running app now measures my distance. 30 mins done.


Check app. 40 m short of 4K. Can't hurt? 4K banked.

Mr Johnson is telling me to warm down. He's also beginning to bid me goodbye. His work is done here.


I can see the end of the Parkrun course.

5k in 39 min 40 sec.

I am so so chuffed. I've only gone and done it. I'm 56. And I'm punching the air because I've got up off my backside and run and run and run.

Bloody hell.


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31 Replies

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  • What a very lovely post (apart from the Vaseline)

    Really well done and you are right we all graduate with exactly the same achievement- 30 mins - Love that.

    Yes off the couch, 5k done and all in your own clothes. Amazing :)

  • Awesome Tim, well done πŸ‘

  • Bloody hell indeed! Great job!!!

  • Well done. Congratulations. You’ve gone from the Couch and completed 5K. You’ve done it. No one says the 5K has to be done in 30 mins. Fantastic achievement.

  • Fantastic. Lovely to read about your running experience. Hoping that I can also run for 39 minutes a free completing the C25k. πŸ˜€

  • You will. It's very odd, but once you get to the 20 minute stage (end of week 5), you actually begin to resent the walking stages. And once you can run that time, extending the runs gets easier and easier.

  • It's getting to the 20 mins I'm worried about 😡 However, I'm going to give it a good go. Let's see how the 5 mins runs go on Friday 😩

  • I was very dubious about completing the 20mins - didn’t understand how this could possibly work but amazingly it did (I completed week 5 run 3 two days ago) and feel great. I’m a 61year old female who is a bit overweight so I’m sure if I can anyone can!

  • You've cracked it. You'll find a point on every long run when you're in the groove and feel like you could run all day.

  • Congratulations

    Be warned, by a man who never buys clothes, you will soon find that you have more running gear than ordinary clothes...........how did that happen?

    C25K can change your life in ways you never imagined.

    Keep running, keep smiling.

  • That is a wonderful inspiring story- well done to you. 😊

  • Wow that is fantastic I am hoping to do park runs when I finish the programme but I will do the warm up and down I think. Not sure what my pace is but it doesn't matter 😊

  • That's the sort of post that keeps me going when it's hurting so firstly congratulations on your massive achievement and secondly MANY thanks for sharing that with everyone it is truly motivating.

  • Good run report - well done, interesting tags!


  • Well done πŸ‘πŸ½ it’s in us all πŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈπŸƒπŸ½β€β™€οΈ

  • Well done πŸ‘πŸΌ

    I too managed 4km in 30 mins on my first run of WL9 and like you said, it's not about the 5km, it's all about the fact that we're off the couch and out there running πŸƒπŸΌπŸƒπŸ»β€β™€οΈ

  • My times are usually about the same as you and I graduated 4 years ago! Sometimes I can manage 36 mins but I'm usually late 30s and on Sunday it was an awesome 47 minutes but that included a bit of walking up a very steep hill, looking at a board detailing a load of houses they're going to build in the park, and petting some really cute Romanian rescue dogs I met in aforementioned park with their lovely Spanish owner. I don't worry because it's all good.

    Well done you!

    Interesting tags the website selected to drop in at the bottom of your post!

  • For some reason I don't get the tags. Presumably Saga Holidays, Stannah Stairlifts and Viagra?

  • Hah! Surely not?!

    No, "Virus infections", "mouth and dental conditions" and "cold sores" to name but three! It must have been something to do with the mention of Vaseline ...

  • Fantastic....well done. I’m about to hit week 6 and I totally get what you say about returning to a walk run phase - I just want to be done and finished now so I can start getting some 5k runs in the bag but I know the secret of the success of this programme is to take it stage by stage and not be over ambitious too soon!

  • Fabulous and a great inspiration for me. I'm doing my last run on 4th of Nov as a park run but not worried about the 5k just want to run for 30mins. I too am in my 50s. Today is run 2 week 6 which I was dreading but reading your story I know I need to get out there and do it! πŸ˜€

  • Brilliant I got so sad when Mr Smooth started distancing himself..., but then you realise to run you now have what you need in your own body!

    Nicely, nicely done. Your podium place awaits you in your new sparkling gear

  • I know. It's like putting down a comfort blanket. He's like a proud Dad dropping you off at the station as you set off to explore the world.

  • Congrats . That's a good time. And very encouraging to those of us with a few weeks to go!

  • Great work fella! That's one of the best posts I've read on here, inspiring stuff. Good luck with your final two runs, definitely agree with the New Rose comment too!!

  • It comes in at about the halfway mark. A real boost.

  • Bloody well done!!! I know where you are coming from 10 weeks ago I would have said no I can’t do this...not I did I am way short of 5k in the 30 mins not who cares!! Keep up the good work!!

  • Well done you. I am hoping to graduate next week. Got Week 8 Run 3 tomorrow and then the Week 9 runs next week. Well done also doing it in 9 weeks I am a bit longer than that. Enjoy your moment!

  • All I can say is AWESOME!!!!!!!!!!!!!!!!!!!

  • That is just so good - and I agree it doesn't really matter whether you hit 5k - the important thing is that you are running (however slow) and for 30 mins - the rest will come - I started C25k when I hit 60 no prior exercise took 18 months to do Wk 9 still on track some days are better than others but it is just so worth it - 65 in two weeks time but so much fitter - keep it going - running is just so great


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