W9R1 - first 30 minute run : Hello everybody... - Couch to 5K

Couch to 5K

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W9R1 - first 30 minute run


Hello everybody! This afternoon I tackled W9R1 and my first 30 minute run. I changed route, just fancied a change. The mental battle wasn’t as bad as I thought it would be, I started off as I usually do with achy legs and thinking I wouldn’t achieve but found my stride and towards the end was able to find some extra fuel too. The new route was good as it gave me diffident things to think about, it was mainly flat, however my run was slower today and I only managed 2.5miles. I was achieving this at 28 mins.

Now I know it’s not about speed and I can give all the right advice to other people, but I can’t help but feel a little ‘meh’. It surprised me. Didn’t really feel slower

Keeping positive!

Hope everybody is well, happy running!

24 Replies

Well done, lovely Sadie! Your first 30 minute run! Woo hooo! I did exactly as you, I changed my route for this run, just to mix it up and add interest. Please don't feel meh about your speed. Your speed is fine. Funnily enough, it was on one of my 30 min runs where I felt so good I felt sure I had hit 5k, but when I looked at my tracker, I was under 4k, and a lot slower than any previous runs. The only thing I can think to explain it was that I felt I was going faster than I actually was because my legs just felt so strong and good, I mistook that for running fast. (As in, I normally sense my lack of speed because of the aches in my legs!) Either that or my tracker was wrong. Yep, I am going to go with my tracker being wrong. Yep, that must have been it.

Almost there, Sades! You are doing grand, and I cannot wait to see you graduate and beam with joy. :-) x

SadeskinGraduate in reply to Sadie-runs

What lovely words Sadie, thank you!! I can really relate to what you’ve said and it’s so helped my way of thinking. 😘 my legs did feel stronger, particularly half way through. Maybe this tricked me into thinking I’d gone further or maybe Strava was playing up 😉

How are your runs going?


Sadie-runs in reply to Sadeskin

Going to try out the dodgy hip tomorrow with a nice, slow 30 minute run. Feels much better today. Hope it holds up! I do love me running. ❤️

SadeskinGraduate in reply to Sadie-runs

Keep me updated will think of you x

OldflossAdministrator in reply to Sadie-runs

Take care :)

Sadie-runs in reply to Oldfloss

Thanks Floss, I will. x


Well done - soooooooo close now! That run is mine tomorrow morning too, and I'm actually looking forward to it, I think! I'm really excited at the prospect of week 9, as you clearly are too. So yeah, this is really encouraging for me :)

It's been really great to follow your progress over the weeks. Whereas people like me have posted every last detail on here, you've just quietly got your head down and run, and given us regular updates, which is actually really reassuring. No dramas, just got on with it, and that's actually really refreshing!

And about the distance being wrong? I understand where you're coming from, believe me. My cautionary tale is that W8R2 for me was too fast, I very nearly killed myself! Consequently I was a little less than impressed that run 3 was slower. But at the end of the day, you have the whole of your life to worry about speed. This next couple of runs is about graduating, so don't you worry. You're doing just great.

Getting to week 9 makes you a hero (heroine?) in my book!

Neil x

SadeskinGraduate in reply to Hidden

Hi Neil, what truly lovely words you have written (thank you!) and so encouraging too. Thanks for taking the time to reply, it really helps to hear of your near-kill-yourself run as I think this would happen to me too, I have a tendency to expect or push too much. I am never really satisfied.. my brain wants 5K and to complete a parkrun. Can’t get that parkrun challenge out of sight .. mainly because it scares me so much I won’t be satisfied until I’ve conquered it. I will see how R2 goes but you’re right, it’s about graduating which is what my focus should be.

Please let us know how you get on tomorrow I will be thinking of you. I was quite excited by the prospect too and I still feel this way for R2, although it will be at a later time of day for me and possibly dark. Ooooohhhh!!


Hidden in reply to Sadeskin

I'm just the same, the plan is called "Couch to 5K" so the logical part of my brain (I'm a computer programmer!!) says it has to be 5K. But we can't graduate if we're dead I guess :) That week 8 run I mentioned... I was really struggling to get enough oxygen, but stubbornly kept going lol I even needed to sit down on a wall for a couple of minutes before the warm down walk, I had nothing left.

And parkruns? Oh definitely! I have my eye on my local one at Lyme Park, but it's the 3rd hilliest in the country apparently, so I've decided, possibly sensibly, to leave this until after I graduate (I will graduate, won't I??) and can actually run 5K in 30 minutes.

I promise I'll let you know how W9R1 goes for me. Take care! x

BlitzyGraduate in reply to Sadeskin

Hi Sadie

Just to say well done for all your valiant efforts and that I totally sympathise about wanting to get to a ParkRun!

I am about to go out with my Running Buddy and conquer W9R2, but we are nowhere near 5k; more like just under 4K in 30 mins.

My three daughters will be doing the first ParkRun with me, but I’ve postponed it till December, planning to do three 30 min runs a week after Graduation and try to increase my distance. It would be too soon to try to do it this weekend, which was the original plan!

Onwards and upwards; we will all get there eventually. For now, it’s the shiny badge within reach!

Best of luck for W9 and Graduation.



Well done , youre doing great, keep going ! :-) xxx

SadeskinGraduate in reply to poppypug

Thank you xx


I just ran my first 5k at a little over 40 minutes and was very pleased with my time. Could I have run 40 minutes in week 9??? Don't think so... you could calculate out your pace for the final run and extend it if it would take you in at 32 or 33 minutes, say. For me that didn't seem like a good option... but I wouldn't try speeding up so much while working on stamina...

SadeskinGraduate in reply to ejvcruns

Thank you for taking the time to reply, your words really help! I think it’s because I was actually a little slower today that it’s bothered me more, but you’re right that’s not the right focus. Thank you for your encouragement, hope all is well with you and your running x

ejvcrunsGraduate in reply to Sadeskin

Peachy, thanks. I also want to be super fast, however I am not naturally so. But even if I can't win races, I can be healthy and beat all those people on the couch!

SadeskinGraduate in reply to ejvcruns

So true!! 👍🏻


W8R3 and W9R2 I completed my runs and had enough energy to keep going, W9R1 I went a bit fast and had to stop on the dot of 30 mins. I think the time for building up speed is after W9 :) for now keep it slow don't worry about time or distance and just enjoy the runs and think of the journey you have been on. You are so close to the finish line.

SadeskinGraduate in reply to Richard7

Thank you so much Richard. I need a good talking to now and again! I can completely lose my way. I am really enjoying it and despite my niggle with speed I did enjoy today!


Just run gently and beautifully, all the way to the podium :) Well done:)

SadeskinGraduate in reply to Oldfloss

Thank you x


Well done, you're on the home straight now and you'll be clambering up on to the podium in next to no time

SadeskinGraduate in reply to rolysmate

Thank you x


Wow! Well done, you have inspired me to keep going 🕺

SadeskinGraduate in reply to Caroline382

Oh Caroline, that’s great! Def keep going. 👍🏻

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