First 30 minute run and magic robot legs! - Couch to 5K

Couch to 5K

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First 30 minute run and magic robot legs!

β€’71 Replies

Morning running pals,

Well today was the day to see if I could reach that goal of a 30 minute continuous run, and I woke up with butterflies in my tummy.

Lucky for me, the wind has calmed right down and the sky was blue. It was cold, but I had layered up (but had to remove layers pretty quickly!) Music on, Jo on, Zombies, Run mission loaded and off I trotted.

Took a nice slow pace as there was no way I was going to risk fluffing this up by starting too quickly, and I soon got a nice steady pace going. Then, 10 mins in, the magical robot legs kicked in - when your legs feel strong, there is no heaviness, and they seem to be moving of their own accord! I am sure this has something to do with establishing a steady pace - your legs kind of go into autopilot, and it is an amazing feeling! It only lasted around 5 mins but it was funny and I laughed out loud!

Had to dig deep for the next 10 mins, and slowed down a bit for a couple of mins. 5 mins to go - was amazed. 30 minutes up and I was even more amazed! Not only did I do it, I didn't find it incredibly hard! 4.46 km in 30 mins. I'm very happy with that. Very. πŸ˜€

I cannot believe I have just two runs of the programme left. Wouldn't have got here without this forum though - the support has been overwhelming, and the tips and advice invaluable. Thank you, dearest running friends. 😘

71 Replies
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Woop woop. Well done Sadie. 30 mins Fantastic Go Girl. 2 runs to go how exciting.

P.S Can I borrow them robot legs I cannot locate any locally? ;)

Sadie-runs in reply to J9_54

Thanks J9! It is all very exciting. My last run was a little bit meh, so it was a treat to have a YAY run again. You can borrow me legs after I graduate, nay bother! x


Well done that's fantastic keep going πŸ‘πŸ‘πŸƒπŸƒ

Thank you! 😘

Wow that's fantastic. Great post I was with you all the way πŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Thank you, Carolyn! I think you were all there, I could hear you all cheering me on! πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ


Woo hoo Sadie-runs sounds like a great run! I love the robot legs feeling, I remember it well! Great time there too missy!! The elves are busy with their polishing cloth making your badge all nice & shiny 😊 week 9!!

Sadie-runs in reply to Mummycav

Thank you SO much, Mummycav. 😘 I don't think I will ever make 5k in 30 mins, but I know that's not the aim, and I don't give two hoots πŸ¦‰πŸ¦‰anyway! Just being able to run for 30 feels like a minor miracle. Thank you for the support. x

MummycavModerator in reply to Sadie-runs

You’re brilliant!! What a fab journey you’ve had?? Yep, distance doesn’t matter....30 minutes though?! Woo hoo!! πŸƒπŸΌβ€β™€οΈπŸ˜‰πŸ˜˜β­οΈ

AlMorrGraduate in reply to Sadie-runs

Congratulations on that running achievement 'Sadie-runs' Correct me if I am wrong but is 4.46km not just 400 metres short of the full 5K, not an impossible task to do, possibly in a few weeks time with a little more training, once again congratulations.

Well done Sadie 😊....

You hit the running zone...feels great doesn't it..

No worries now, two more runs to enjoy before we celebrate your graduation.😎

Go you (nice and steady at the start of courseπŸ˜†)xx

Thanks Jan! I wish it felt like that all the time! Starting off super slow really made a difference though. Thank you for all your lovely encouragement! xx


Well done!! 4.46km is fantastic! I'm coming right up behind you, finished W8R3 yesterday and also had a few minutes of that robot legs feeling in the middle. It was wonderful. I have done some dynamic stretching for the first time before the last couple of runs and I think it really helped. Bet you can see that podium shining up ahead as you run towards it, good luck for the next two, I'll be just behind you!πŸƒπŸ˜€

Sadie-runs in reply to siobhp

Thanks siobhp! Robot legs πŸ€– = lovely! So we might graduate in the same week? Yay us! What's a dynamic stretch? I did some strengthening yoga yesterday - lots of lunges etc - and I think that may have contributed to my good run today.

Good luck for your first run of week 9! I am sure you will nail it! πŸ˜˜πŸƒβ€β™€οΈ

siobhpGraduate in reply to Sadie-runs

Thank you! I found an old article from the Guardian when I was Googling how to warm up before a run. It seems to be working for me! It's all a bit of a major learning curve though! It sounds similar to your strengthening yoga. Plus you get to do Fawlty Towers style walking around the park if you want!

Sadie-runs in reply to siobhp

I actually LOL'd at the first video! Do you actually do this in public?! Hilarious. I am going to give them a try. Luckily my weekday runs happen early in the morn when it is still dark and most folk are still snoozing. It will entertain the squirrels, at least. πŸΏπŸ˜‚

siobhpGraduate in reply to Sadie-runs

I do them inside before I go (up and down the corridor, family think I'm a bit strange)! Not sure I'm ready for that out in the park yet πŸ˜‚ One day though....

Sadie-runs in reply to siobhp

I have a very long corridor, so might be keeping these moves indoors for now, too. πŸ˜‚ My b/f already thinks I am bonkers, so won't bat an eyelid. πŸ˜€

Irish-JohnGraduate in reply to siobhp

I like these! Thanks for posting :)

AnthieGraduate in reply to siobhp

Brilliant! Funny walks as warming-up: I love it. Thanks for the tips and well done to you both! I'm starting week 7...

Sadie-runs in reply to Anthie

Well done to you, too, Anthie. Enjoy week 7 - it is joyful, I loved week 7.

AnthieGraduate in reply to Sadie-runs

Thank you! I'm looking forward to the first run tomorrow or Wednesday. I never thought I would say that when I started lol.

siobhpGraduate in reply to Anthie

Well done for getting to week 7! I loved that one too, have found week 8 harder for some reason, don't know why as it's only a couple of minutes more!

AnthieGraduate in reply to siobhp

Well, it's the first time in my life ever I'm going to run three times 25 mns (apart from my teenage years...) in a week. So, I can imagine 28 mns does feel a long stretch in the legs even though looks nothing on paper! Except if you find those fantastic robot legs Sadie-runs got last time... ;-)

Sadie-runs in reply to Anthie

Don't be scared to take 2 rest days between runs if you need them! I did this in week 8. Helped a heap. May have even contributed to my robot legs in W9R1…(I had just had 2 days rest before that run…) x

AnthieGraduate in reply to Sadie-runs

Yes, thank you for the advice. In fact, I've done this more or less for every week when I work and also because I have weekly classes of postural stretching, plus nordic walking, all necessary for my back. I went running once the same day after the stretching class: bad idea for my calves the next day. I walked like a horserider without his horse! So, I'm just making sure I do the three runs within 8 days not leaving too much time in-between when I can. I hope you'll find the next two final runs even easier!

KirstiJ in reply to siobhp

Proper stretching has made such a difference for me too! Had really struggled my last run and realised I’d probably not done enough before hand. Did some proper good stretches before I went out yesterday for w7r2 and WHAT a difference!

Well done lovely Sadie-runs, that's awesome..!!

Oooh, I dream of robot legs (is that weird)..?? πŸ˜‚

How exciting, just TWO more runs to graduation πŸ€—πŸ€—

You say you don't think you could do 5K in 30 minutes but, a few weeks back, did you ever think you'd do 30 minutes..?? πŸ€” Get a few more Zombies chasing you, that should do it 😳

Brilliant. Really, really well done..!! πŸ€—

Thanks so much, lovely HITC! I definitely have running dreams - running away from zombies running dreams!

Funny how much you can improve in 9 weeks, eh? I sincerely think run 1 of week 1 is harder than run 1 of week 9. I mean, I could barely breathe after that first one min run!

Thanks for cheering me on as always! 😘😘😘


Yay. πŸ™‹πŸ» Sounds like a great run. Loving the robot legs πŸ˜‚

Sadie-runs in reply to TJMazz

πŸ€–πŸƒβ€β™€οΈπŸ€–πŸƒβ€β™€οΈ Thanks TJ! It was lovely.


Oh yes! You did it!!!! I knew you would... I'm so pleased that you made the 30 minutes, not that it was ever in doubt.

So just 2 more runs until you get your shiny crown!! And really glad that you felt it was well within your capability.

Keep going, as they say in the states, "You got this!". Have fun, rooting for you too x

Sadie-runs in reply to Hidden

Thanks Neil. 😊 Well, I had a wee doubt yesterday, but woke up this morning thinking "well, gal, you won't know until you try! Get out there!"

I get a crown?! πŸ‘Έ Brilliant! Bring on the next two runs!

Hope you are doing well today - no aches or pains? x

Hidden in reply to Sadie-runs

Terrible thing, doubt. I struggle with self doubt a lot, not least because a lifetime of not being sporty in the slightest has me constantly questioning whether this is really my thing.

Aches and pains are much much better thanks, knee holding up really well today. Done some stretches today and knee strengthening, which must be good for me I'm sure :-)

Still really excited for your graduation though. And to start week 8 myself.

One thing I do know, you ARE a runner, and running IS your thing x

Sadie-runs in reply to Hidden

Well, it is your thing, so get used to it! πŸƒβ€β™€οΈ Doubt no more, my friend. πŸ˜€

Very pleased to hear you are feeling good today! Keep up those rest day exercises. I started the knee strengthening ones about two weeks ago now, and I am starting to feel the benefits. Must make more of an effort with my rest day yoga, too. (My god, what is happening to me?!)

I am enjoying watching you progress - when do you plan to do your 1st week 8 run?

Happy Sunday. x

Hidden in reply to Sadie-runs

Glad you're feeling improvement from the knee strengthening, I'm quite sure it will help with your running. When is your first marathon booked in?

I have a bit of a silly work schedule, with doing 11 hours on Mondays and Thursdays with an hour's drive each end, so tomorrow is out I think, but hoping to try Tuesday morning before work. We shall see! :-)

Sadie-runs in reply to Hidden

Ah, but I think a 2-day rest is a Very Good Thing in these later weeks, so that's worked out well for you. πŸ˜€

Marathon?! I don't believe in marathons! I don't think the body is built for running for that long! I might do a 10k one day in the far and very distant future!

Hope you get through the silly work schedule okay. 😘


Well done that is a fantastic achievement. Enjoy the feeling 😁

Sadie-runs in reply to Jenny1970

Thanks Jenny! Hope your running is coming along nicely. 😘

Jenny1970Graduate in reply to Sadie-runs

Run 2 of week 7 tomorrow. I'm loving it but could do with your robot legs.

Sadie-runs in reply to Jenny1970

Good going! And good luck (but you don't need it). Robot legs come with time...and I cannot recommend highly enough squats and knee strengthening exercises! I think I also got the robot legs this time cos I took the first 5 mins super slow. Happy running, lovely. πŸƒβ€β™€οΈπŸ˜€πŸ‘



Well done :)

😊❀️😘 Thanks, Irish-John.

Well done amazing you! Fantastic post, so pleased and proud of you. I'm steadily getting there, W5 started again so on track. Go Sadie you inspire me xx

Sadie-runs in reply to Sadiemac

Thanks Sadie! Steadily is the way forward my dear. I am proud of you too - keep going! xx


Whoohoo πŸŽ‰. Robot legs....I love it! And oh so true. Great accomplishment!

Thank you, SaskAlliecat! 😻😻😻

Absolutely brilliant - you go girl! See you at the podiumπŸŽ‰πŸ₯‚πŸŽπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Sadie-runs in reply to Debbie698

😊 Will do, Debbie! Save a spot for me.


Well done Sadie! Lovely to read x

Sadie-runs in reply to Sadeskin

Thanks, Sades. 😊😘 I hope you are doing okay. x

SadeskinGraduate in reply to Sadie-runs

Thanks Sadie, I am about a week behind but still going. Some good days some bad but I will graduate! Just started W8R1. It’s amazing isn’t it? Keep us updated, I am right behind you xx

Sadie-runs in reply to Sadeskin

Of course you will graduate, you are a Sadie, and Sadies are fab. :-) xx


All hail magic robot legs! I like that I have converted you to zombie running too :-)

Sadie-runs in reply to ejvcruns

😁 Yes, thank you so much for that, ejvcruns, I am getting intrigued by the story!


Amazing, great Post and many congratulations! I did my 28 mins W8R1 yesterday, so am steadily plodding in the distance behind you! Am going to try the dynamic stretch routine for the rest of W8 and W9 too.

Thank you for the inspiration!

Sadie-runs in reply to Blitzy

Thanks Blitzy! I can see you behind me, you really are not that far and are doing great! I shall pause to cheer you on. πŸ‘πŸ‘πŸ‘


It's a good feeling isn't it.

The best. 😊

*cues β€˜Chariots of Fire theme track

Great run! And see...30 Minutes isn’t bad is it?!

Be a devil and add that extra 2 or 3 minutes for the next or the last run so you can clip that 5km as well!!!

πŸ˜‚πŸ˜‚πŸ˜‚ How did you know that plays through my head pretty much every run?!

And you know, GB, I might just do as you suggest. I really felt I could have ran for a few minutes more yesterday, but I didn't want to get too cocky, as it was my first 30 mins. However, I felt good! And also, weirdly, I have no aches today at all. That's a first!

GingerBohemianGraduate in reply to Sadie-runs

Make sure you have the rest day. On the next one just run through the calm down walk bit as much as you can. Surprise yourself. You can do it I know you can.....and you know it as well!!

Today was my rest day, GB - I did a wee bit of strengthening yoga and that's it. Never missed a rest day in my life, even when I was itching to get back out there. Promise. 😊

How is your neck now, by the way?

GingerBohemianGraduate in reply to Sadie-runs

Still a tad sore. Sore enough to wake me in the night when I want to roll over and realise my head weighs 130kg and my next is red hot cheesewire.

But not bad enough to stop me getting back out running today

Ouch. Sorry to hear this, but glad you are still able to get out for a run. You got grit. Hope it heals quickly and that you feel much better soon, dear friend.


Brilliant! You are a runner πŸƒ just two more runs to go. 🀘🏼

Thanks Branners! 😘


Woo hoo go you! Sounds like a fantastic run. Funny how that feeling comes over you and everything just feels right. The strange thing is you could never image that at the start of the 9 weeks and probably scoffed if you saw others say it. Can’t wait to hear how the rest of your last week goes. I’m sure there will be more greatness to come.

Sadie-runs in reply to Renmurew

Thanks Ren! It was indeed a magic moment. Hope to feel it again soon. Cannot believe I have just two runs left. Feels weird. x


That's amazing Sadie, I like and agree with what you say about the robot legs and going at a steady pace. It definately makes sense and you are evidence of it πŸ€—πŸ‘

I am envious but in a lovely way, of your pace, that is so do good. Mine is so slow around 12km or more. How can I be so slow, haha?

So which programme are you doing Sadie? I think I need to do the stamina podcast, it's all downloaded ready, maybe that would help my pace....

Ooh, well done to you, glad you did that magical 30 minutes 😊

Sadie-runs in reply to quirkybee

Hey Quirky,

Thanks! But...

This is a very old post from 2 months ago - before I graduated, run 1 of week 9 I think! Not following any programme since graduating - was thinking of doing some interval training until the new year, then considering training for 10k. However, all that is out of the window now as I injured my hamstring by overdoing things a couple of weekends ago, and on top of that poorly with a mystery virus. Feeling pretty low right now. πŸ™

My pace has always been around the 7km mark - not through effort, just my comfy pace. I don't generally worry about pace when I run, more concerned with feeling good! So running at a pace I know I can maintain for 30 mins or more. Everyones comfy pace is different, so you really must not worry nor ever compare yourself to others. We are like snowflakes, all different! I think slow and steady is ace, as it builds stamina. Unless you are planning to become a sprinter, why worry about pace? πŸ˜€

Mixing things up is good though (which is why I was considering interval training before being struck down in my prime!)

Are you still getting out regularly, QB?

Sadie-runs 😘

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