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Couch to 5K
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Getting back into it!

I graduated back in early November, and I can honestly say the programme transformed my health and fitness. Having never, ever run before, at the age of 45, I was amazed at what I had achieved!

Through December life got on the way a bit.... but I did still manage 2 runs per week, however, last week I only ran once. So here’s my new commitment to myself..... I’m going to start back today running 3 x 30 mins each week. I’m nowhere near 5k though.... So my new challenge for 2018 is to slowly increase my pace a little. I also have 2 other challenges for myself..... to run a 5k for charity and to do a Parkrun!

So there we have it....that’s my 2018 goals. I have to admit running doesn’t come easy does it? We all have good and bad days, but having been on this journey since September 2017, I know I can do this..... plus I know that I feel so much better for it too. I may not always enjoy it, but this is something I have to do for ME... my general health, fitness, weight loss, mental well-being

Somehow, this running malarkey works! 🏃‍♀️🏃‍♀️🏃‍♀️🏃‍♀️

7 Replies

Those get faster, you need to get stronger and this is done by lots of slow runs. 70--80% of your running should be at an easy pace, where you can talk easily. So only try to push pace on the remainder.

Regular running is the key.

Keep running, keep smiling.


I do chug along very slowly....do you think I should try to increase my distance? I currently do 5k, but this includes the 5 min warm up / cool down. I do feel like I need more strength though!!! Thanks


What most do is to increase one run per week, your long run, by no more than 10% of your weekly total mileage. This run should always be at an easy pace. It will soon get you up to 5k.

Setting some short, mid and long term targets is always a good way to feel that you are still making progress

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Great thanks, that sounds very doable!!


good for you 🙂🏃‍♀️👍💪✔️ Keep plugging away slow and steady. No rush. This weather will soon clear off and we can look forward to more daylight hours and warmer temperatures.

When you begin to find it less of a hard slog you begin to enjoy it more

Have fun 🙂

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Oh yes.... I’m really looking forward to lighter mornings and the warmer weather!!! I always run first thing in the morning, so these frosty mornings are tough sometimes! 🏃‍♀️😄


Especially when you can’t stand up. Flippin ice! 😫


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