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. 😀
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. 😘
Written by
Sadie-runs
Graduate
To view profiles and participate in discussions please or .
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
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 😊...love week 9!!
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 🦉🦉anyway! Just being able to run for 30 feels like a minor miracle. Thank you for the support. x
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.
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!🏃😀
Thanks siobhp! Robot legs 🤖 = 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! 😘🏃♀️
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!
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. 🐿😂
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 😂 One day though....
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...
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
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!
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!
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..?? 🤔 Get a few more Zombies chasing you, that should do it 😳
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!
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
Well, it is your thing, so get used to it! 🏃♀️ Doubt no more, my friend. 😀
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?
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!
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. 😀
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...one day in the far and very distant future!
Hope you get through the silly work schedule okay. 😘
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. 🏃♀️😀👏
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
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
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.
😂😂😂 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!
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. 😊
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.
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.
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 🤗👍
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 😊
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. 🙁
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? 😀
Mixing things up is good though (which is why I was considering interval training before being struck down in my prime!)
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
week 9 run 1 - made it to 30 minutes for the first time!
First 30 minute run done!!!!!
30 minutes, 4.85km, and a sore leg (sigh...) W9R1
Another very enjoyable 30 minute run
Will I ever get to run 5km in 30 minutes?!? 
