Couch to 4 k for me

I just done run 1 week 9. I am quite slow. I was determined to hit the 4K mark so ran for 33mins in the end.

I am very keen to do a Park Run as sort of proof that I can run for 5k. Not quite sure yet when I ought to give it a go. I’d love to be able to tell family and friends at Christmas that I’ve completed one.

[Hidden]

Well done - my Week 9 runs all ended around 4-4.3km, and i have done a ParkRun.

Even if you only run the 4km, then have a walk for a few mins, then finish that last few hundred metres if your not completely on your backside, its all good. Its certainly do-able

[Hidden in reply to Hidden]

Thank you that is good to hear.

[VictoriaRuns Graduate]

If you are slow then so am I! My first week 9 run yesterday ended at about 4.4km. My plan is just to consolidate and test my speed one run a week. I do believe a lot of people do it this way =)

[MikeJones68 Graduate]

Well done! My W9R1 lasted 2 minutes and 14 seconds. I'm now nursing a sore calf

[Hidden]

Sorry to hear that. Better to rest and recover before next run. This plan proves that you can make progress even if you are unfortunately forced to take a few steps backwards temporarily due to injury.

[MarkyD Graduate]

You'll manage parkrun, no problem.

For new C25K graduates, my parkrun advice is to start near the back, and do your 5 minute warmup walk on the course. Then, when you've warmed up, start the run. By now all the club runners will be way out ahead, leaving a nice, quiet, empty path for you (OK, if it is a couple of laps you'll see them again, but at least they will be nicely spread out). And if you are running 4km in 30 minutes, after the warmup walk you'll be nicely positioned to (just about) cross the finish line with about another 500 metres of running.