Couch to 5K

What is your week - week 1 ⚡️

Hi there and welcome to, What is your Week ? February (1)

Hopefully, lots of you will be joining in with this; it is a great support to everyone.

The idea of, "What is your Week" ?

Every week we are going to put up a post, so you can add in a little post underneath, to say what week you are planning to do this week.

Sample post (feel free to put as much or as little as you like):

“Hi Im Ju-Ju and this week, I am doing the dreaded week 5 run 3... help!, any tips guys? ”

We are growing so much at the moment and we wanted to have a little fun post ,so we can see who is on what week of the programme, and hopefully it will help everyone to feel more included on the forum.

Please remember it doesn't matter if you stay on the same week for a while, that is fine; it is a journey and it really doesn't matter how long it takes, it will be so worth it when you get to the final run.

At the end of the month there will be a Certificate for you to download and keep; just a little memento of the fact you have completed a whole month of the program. Another full month of running for you.

If you have just graduated, this will be a great place to keep you motivated, there is always the Quest on the Bridge to 10k forum as well for graduates.

I will add all the names from this week under this post. Every week for the month of February the names will roll over into another post.

Let's get a good list going so we can support each other.

(Come on you lurkers, you can do it as well. ?)

Happy Panthering

Ju-Ju x

Members:

TedG

Sigered

akaTig

roderick999

Salmon tees

RainbowC

Oldfloss

Michele2017

Gee9

Chilli-red

Jo1002

Mollie29

Jude1963

Lil_kim87

misslynx

Nictwit

Samarie

DetermindBear

JKA73

Rokkoquette

Magnusdanvers

Summers1510

76 Replies
oldestnewest

Today I did W3R2 of Bridge to 10K.

It was a 5K run and, unintentionally, set a PB of 33.04 so pleased with that 😊

I’ll be doing my 7K run on Sunday to round off a satisfying week 🏃🏃😊

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Fabulous, well done.

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I will be starting week 8. I’m getting used to these longer runs in the last few weeks of the programme, which is something I never thought I would be saying.

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Good going...

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Today I ran W4R3.

W5R1 scheduled Saturday and R2 scheduled Tuesday.

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Progressing well....

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Oh yes. My smile has gone up a couple of sizes 😃 and I'm happy with that kind of gain!

🐾🐾🐾🐾🐾

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Hi Ju Ju,

Thanks for your knowledgeable and entertaining post.

So far, for me (aged 67/ double-stent man) things are going fairly smoothly.

I completed the second run of Week 8 OK this morning but 2 things keep nagging me:

1. I am on the treadmill at 5.7kph warp speed. Is this too slow or does alpha running really mean 7.0kph pace?

2. I notice that I only achieved 3.5 Km at the end when 5Km is the desired aim.

My aim is, of course\, to complete Week 9 (the final straight) without incident next week. Personally, I would feel that I would like to repeat Week 9 for 2 x subsequent Weeks, the three runs in the final week having increased the pace to possibly 6.00kph with a timing of 40minutes for each of the runs.

Then I'll feel ready to face 'the big outdoors' as it is still fairly arctic in this part of the world right now. I'm also residually apprehensive of getting outdoors and suddenly confronting the reality that maybe I can't run the 5km after all.

I'm planning to enter a 5km run in Krakow on Saturday 29th April. I'm keeping mindful to pace myself, breathe deeply and respect the recovery day between each run.

Any comments or advice would b e welcome.

Thank you.

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Hi Roderick,

Firstly, well done in reaching W8, you’re doing really well 😊

Picking up on a couple of your points, there’s no such thing as ‘too slow’, you run at a pace that you’re comfortable with, it’s about following the programme, and running for the designated length of time. The programme is designed to get you to run non stop for a total of 30mins after 9 weeks not running the 5k.

Very few actually run the 5k during week 9, that comes later.

I’m 69 and graduated on Dec 3rd doing a 5k charity run, it took me 38mins to complete it.

For me it’s not about speed, I’m not going to break records at my age but my times are gradually coming down due to getting fitter and stronger!

Good luck on W9 and the Parkrun, you’ll get round no probs 🏃🏃😊

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Hi Ted,

Many thanks for your wise advice which has set my mind at rest.

Onwards.

Roderick

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Well done on your progress... I am not very au fair with treadmills but I would aim for what is comfortable for you- it doesn’t matter how slow this is. Don’t worry about getting to 5k, the aim is to get to 30 minutes. Your plan for the 5k sounds very exciting.

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Hi, Roderick. Like you, I'm in Week 8 and I'm a slow runner who doesn't even get close to 5K in the 28 minutes that I'm (we're) currently running . I've received lots of advice here and done heaps of my own, too. It seems like the best thing for people like us is to work slowly and steadily up to running the 30 minutes, and then continue to repeat Week 9 for at least a month after we complete it. I've been assured that this will get us to knock off about 20% from our time. Like you, also, I've signed up to run a 5K on the 29th of April (except mine is on the other side of The Pond). My plan? Finish the program by the end of February. Keep repeating Week 9 'til the end of March, then do some of the NHS Speed and Stamina podcasts in April. This kind of slow and steady progress will help us reach our goal while also limiting our chances of injury.

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Hi Henriette. This looks perfect advice: my overall plan, like yours is to repeat Week 9 but adding 5/10 minutes of running each week as (hopefully) stamina increases. I'm trying to see the 'the big picture' for the next 8 weeks in order to devlop strategies to increase strength and distance in gradual increments. Good luck with your running!

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I'm on week 5. Run 3 is tomorrow night.

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I hope it went well, it’s quite a milestone that one....

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I’m on at least my third or fourth round of the plan in the past five years or so! This week I’m doing the first of a few intermediate weeks between w3 and w4. I did my first run of week 3+ last night, with an extra 45-60 seconds added in at the end of the 2nd, 3rd and 4th run intervals, which went well and I’m still feeling good today. 😊

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Good stuff well done.

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Okay Ju... my week... ? I shall be starting to try to run again tomorrow :)

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I was going to say do post and let us know how you get on... but I know you don't need reminding! ;)

Hope it's a good 'un...! :)

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Yay I hope it’s gone ok?

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OK new shoes, bit under he weather but going to smash week 3 in next 7 days xx

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Well done and I hope you feel better soon.

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Well ...

This week I'm doing 1 - 1/5 mile loops every other day. I had been doing the programme with my dog but he's got a minor injury so this is my plan until he's fit to carry on with week 7 - hopefully in a week's time :)

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Well done and I hope your dog is better soon.

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This morning I completed W1R3, loved it, can't wait for week 2

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Well done!!

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Today saw me complete W4R2, W4R3 will be Sunday at my grandparents in Suffolk. My birthday is next Saturday which will hopefully be the day I complete W5R3 - I'll be over half way then, whoo.

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Brilliant and a happy birthday for next Saturday

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Completed w2 r3 today 😀, very pleased as I never believed I would get through week 1 at my age !!😬

We are on holiday in Portugal at present . The first 4 runs I did outside but I felt very nervous as there are many loose dogs around ...and many hills ! 😟

So , the last two I have done in the gym on the treadmill , is this ok ? Will I still be able to run outside when I get home in a few weeks ?

This forum is fantastic , it's keeping me positive ! Thank you all xx

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Yes of course and I dont blame you, I am very frightened of dogs, especially loose ones!!! I hope you enjoy the rest of your holiday.

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I’ve just done run 1 of the dreaded week 5. That was ok but I’m worrying about the twenty minute run on Tuesday!

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It will be ok! I felt exactly the same but did it on Wednesday. Best feeling ever!

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well done!!

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Well done, yes its a milestone that one. Good luck tomorow...

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Hi all....

So today i have completed run3 of week 5. I was totally dreading the non stop 20mins with no break inbetween but i managed it at a nice steady pace.

Im off home with a massive grin on my face knowing before starting this program, loosing weight and improving my fitness levels i would have never been able to run for a minute let alone 20 😀

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great feeling. Well done.

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Hello! I'm Diane. This week I have purchased some good all round running trainers and am due to do my week 3 tomorrow.

I am with a c25k local group that meet once a week in the park (but their plan is 12 weeks but follows the 9 week plan generally with a couple of adjustments).

The other times in the week I don't go out by myself but do interval training on a treadmill. I tend to do fast walking as opposed to jogging though as this improves my cardio ability while being safe (I am obese and not confident enough at jogging yet) I do the interval training as the programme tells me.

So far, its working.... I am looking forward to and apprehensive of tomorrow. Will I be ok in new trainers? Will I manage a 3 minute straight jog? I also want to try and get to do slow jogging on the treadmill over the next couple of weeks - just need a bit more confidence. I think it is the fact of maintaining a set pace that scares me?

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Hello Diane, and well done...... perhaps wear your new trainers around the house to get used to them. Re the 3 minutes, go super slow, focus on calm breathing, and look straight ahead.... just realised you will have done it. how did you get on?

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Hi, I struggled doing 3 minutes but the 90 second intervals were fine. Speaking to others I think I was too confident at the beginning so went faster than I have done previously (and because I have been running 30 second bursts at slightly faster speeds on the treadmill), so when the second 3 minutes came up I really struggled. I went at a smails pace though and kept shuffling!

Finding things in the park to run to (bin/tree/bench etc) helped me to not think about timing too.

5 minutes seems like a big big jump at the moment, but not giving up! Will do a couple of slow treadmill sessions (Tues/Thurs) and see how I go from there.

(ps. I actually managed 3 minutes - who'd have thought?!)

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Week 6 for me. Run 1 today, run 2 on Sumday and then I might give myself an extra rest day to prep for the 25 min monster!

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excellent stuff. Well done.

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Today did W2R1. Was a bit nervous about it but really enjoyed it. Had major surgery a year ago and only did walking for a year. I have now been swimming 3 times one hour a week for the last 6 weeks and started C25K last week. Feeling better than ever.

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You are doing really well, and great progress on your recovery.

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Due to start W5 next Monday...

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Hope it goes OK. Let us know.

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Hi, did w4r1 last night. Those 5 minute runs are terrifying to contemplate, but I did it! This programme is amazing. So now really hoping I get back home early enough after a busy day on Sunday so I can do r2.

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This is where I am soon to be! 3 minutes was sooo hard for me this week - I am not sure if I can do 5 yet! However, I'm going to trust in the programme and cross my fingers - let us know how W4 goes overall :-)

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Well done.

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I did Week 4 run 1 yesterday. Had been running on grass up until this one but took to the road (muck spreading in my field of choice 😳). Was thrilled with myself, never thought id run for a whole 5 mins. Feeling less nervous and more positive about the increases now 😊

Away for the weekend and planning run 2 on Monday, but achy so 2 days rest is needed.

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well done I hope it goes well.

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Hi, newby here! Did W1R1 on Tuesday with a friend from work in our lunch hour, thought I might die in th process. Went out and did W1R2 on Friday and it felt a little easier ( but not much) and planning to do the 3rd run tomorrow. I'm amazed at how long 60 seconds seems to last when your praying for it to be over and utterly horrified at how out of breath I am after such a short run. At this point I can't even imagine a 3 minute run let alone 30 minutes!

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Glad you didnt die. I remember that very same feeling.... but you can and will do it.

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That was me 2 weeks ago. Guess what? I ran for 3 minutes! :-D

Now its 5 that seems the marathon distance! lol!

Keep going x

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Pls help. Am due to go out I’m run 3 of week 5 and it’s just jumped to a 20min run. I’m so scared and worried it’s too much. Advice pls?

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Just do it! It's worked for so many others. You are very special I am sure - but not unique!

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It is scary, I remember having nightmares about it. However just trust that the programme knows you are ready, take it steady and slowly, breathe, listen to Laura and you will make it.

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I did the 20 minute run. Cant believe it. I went very slow but I did it.

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Hi. Did Week 9 Run 1 this morning. Run 2 scheduled for Wednesday morning and graduation run scheduled for Friday night.

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Nearly there now... you can see the sparkly finishing line.

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So my next run is week 6 run 1.

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Started Week 3 today. So glad to be back out running. I hadn't realised how much I missed it 😊

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well done... I hope its going well?

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Am on Week 7. After struggling with first long run in Week 5, seem to be settling in nicely to the longer runs. Laura's time checks are less important than they were.

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nearly there now... doing great...

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As well as the week I posted earlier, this week really needs to be 'buy DD2 some decent running shoes' week. She's perfectly happy running in her walking shoes, but I'm horribly aware that they won't be doing her any favours... Off to the shops at the weekend, I think.

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Happy shopping.....!

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It's going to be the reward after a potentially rather trying/stressful session of bridesmaid dress shopping - for the teen who Does Not Wear dresses or skirts, and only wears black...! Wish me luck! :D

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This week I would like to complete some high intensive interval training and another run hoping to improve more and more especially as my big birthday is approaching (the big 60) next week hee! hee!

Happy running!😀😀

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Happy birthday for next week, and happy running ...

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Thank you ju-ju!😀😀

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Just completed W8,R1. Slow but proud to see that it was utterly manageable. I'm truly astounded that I am able to get 28 minutes without vomiting or fainting! Still only running on a treadmill, for a number of reasons, but for now that will have to do. I've signed up for a 5K run at the end of April: still quite terrified and unsure about it but for now I'm just focusing on getting to the end of this program and then repeating, repeating, repeating Week 9, then maybe even trying to get to 40 minutes of running, and working on the NHS Stepping Stone, Stamina and Speed podcasts.

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well done... slow is good, and also not vomiting or feinting is also good!!

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Hello, I'm on Week 3. Going to have my second 🏃 of the week tonight. I was really worried about the increased running time in week 3, but after completing 🏃 1, I actually felt the urge to continue running!

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brilliant, well done...

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I have just completed week 5 yesterday and now the back of my legs at aching like mad. Should I repeat week 5 or carry on to week 6?

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Daunted! Today I ranDELETE shuffled W1R1

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