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Couch to 5K
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WK5 R3 cheesey grin 😁

Well I did R3 tonight. I was slightly apprehensive about this one as although I trust the programme, the jump from 8 mins to 20 seemed a big one. I also have 2 hills in my route, at 2 mins and about 12 mins.

Various parts started to hurt or ache but I ignored that and concentrated on my stride. When Sarah came in to say I'd done 15 mins I couldn't control the smile and when she said 2 mins left I was grinning from ear to ear. I actually didn't want to stop at 20, but I did.

Someone else posted about the "runners high" or lack of. Around 12 mins in I recalled this along with the Family Guy episode where Brian hits the high and this made me laugh too. I was on my own high knowing I was doing so well and going to do this.

I was so pleased to complete this with relative ease especially after a days work to boot.

Anyone doubting their ability, just don't. Go with the flow, concentrate on your breathing and stride and push aside any thoughts of discomfort. We've all got this πŸ‘πŸ˜

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Amazing Well done you!! Im just about to start week 5 so wondering what the jump will be like XX

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Believe in yourself and the programme. Hold on to the thoughts of how pleased you've been with your own progress thus far and how much you want it for yourself and you'll smash it! πŸ‘πŸ˜

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thank you good advice, I'll report back. its such a long time 20mins and it sounds like you enjoyed it?

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I loved it, really, really did. I really almost didn't stop at 20, wasn't out of breath or needing to stop. It was drizzling by then and I was literally grinning like a simpleton πŸ˜‚πŸ˜‚πŸ˜‚

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that sounds so inspiring, i am actually looking forward to it !!

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This is really encouraging for someone about to tackle this run!! Thank you! And well done you!

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You've said it all. Put the work into the process and anything is possible.

Well done.

Keep running, keep grinning inanely.

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Too true πŸ™Œ

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Excellent, well done

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Well done! πŸ˜€

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Well done I am two runs behind you. So pleased for you.I looked at the programme and found from wk 1-9 the following % requirement 3,3,3,3,52,9,9,9,9.So you are on the home straight.I am a novice too.Good luck.

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Gosh, those figures make it look even harder! Just have faith in the programme and yourself and you'll be OK πŸ‘πŸ˜

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Thanks yes good advise.Oddly for me it may not.I will tell you after wk5 , r2&r3.πŸ˜‚πŸ˜‚ .

Jancanrun has alerted someone in week 6 can be tricky , but also another administrator Oldfloss I think has said it gets easier without the in between walks.

The 4x9% is at least within the 10%ruleπŸ€”πŸ˜‚πŸ˜‚ and maybe you can see where your going.

What do I know ,just a senior novice.Time for talking is done.πŸ˜‚πŸ˜‚πŸ˜‚

Good luck.

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Hello Tbae, well done for achieving so much so far, I'm sure you will be fine. My next one is W6R1, and if I can do it anyone can! (I don't mind being overtaken by lamp posts - just happy to finish each one so far!) Sorry to be dim, but what are those % figures you gave? Keep going - we can do it!

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They are the % ADDITIONAL running and interval walking ( if any) minutes for each week.πŸ€”πŸ‘ .You do not need to go further.πŸ˜‚πŸ˜‚πŸ˜‚

From wk1 to finish wk 9.They add up to 100% which is the total of 27 runs.

3+3+3+3+ 52+9+9+9+9= 100.

It was only a guide for me, to assess my situation and whether my starting fitness was good enough to cope with the programme. Because of my present fitness regime I basically skipped wk1-4.I was doing much more in other areas but similar as the first 4 weeks in running.

Not advisable for anyone who starts with no training.High risk of injury.After all the course is designed for beginners.

Does not look so frightening because you have to divide it by 3 to get the additional daily %.

So 1,1,1,1,17.5,3,3,3,3.

They exclude the 5 min warm up and 5 min cool down that you would and should do anyway whatever activity you are doing.C25k as you know is walking.But this can include cold muscle stretching at the start ( shorter time and gentle) and warm muscle stretching ( more and for longer) at the finish.

You are not dim,not sure the figures help anyone.But you asked.πŸ™ˆπŸ˜‚πŸ˜‚

Your right keep going you can do it.I hope I follow you home.Just finished today Wk5 R2. 8+ 5+8πŸ‘

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Thank you Tbae, think I understand! Will probs just 'go with it' and hope for the best! Have been so chuffed with managing so far, so will put my trust in the programme and try my hardest. Think it's getting a bit serious now though?! Eek!

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Your doing well and the real experts are cheering and steering you home.Atb.

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I still think this grin was the biggest I sported in the programme.

Enjoy it and take care on W6 it sometimes can catch you out, but I think the fact that you didn’t want to stop says you’re going to be fine.

happy, happy running next time out

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Well done you :)

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...hurraaay, I was just the same, but have struggled with next 2 runs - reading comments, just hoping I’d done too much on rest days, and the fact I’m fighting off a cold affected me. I do believe in my coach - Michael Johnson(!) when he says, β€˜you can do this, you’ve done the training β€˜ , love him πŸ™‚

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Don't dwell on it, try to treat each run as a fresh one. Like it says on the NHS homepage "You will have good runs and bad runs – accept it, and don't spend too much time analysing the how and why. Even a bad run is good for you."

And it is! Even a not so great session gets you out in the fresh air, working your body and doing more than sitting inside thinking of doing something πŸ‘πŸ˜Š

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Yay πŸ‘ πŸ‘ πŸ‘It’s amazing how far you’ve come in 5 weeks.

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Well done! I needed to hear this as just completed w5r2 last night which I managed (although legs are tired today) but I am very apprehensive about r3 so good to hear your comments. πŸ˜€

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You'll be fine. Just imagine you're giving advise to your best mate, you wouldn't let her give up and you won't either. You will get niggles and aches around 10 mins in but just tell your body "we're doing this!" and you'll break through that barrier within a few mins and you'll be fine πŸ‘πŸ˜

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Thanks will keep that in mind. πŸ‘

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Well done, and good advise to others.

I am still one run behind you.πŸ˜‚πŸ˜‚

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Well done you! You're now 'officially' a runner! Go go JoJo!

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Well done! I did my w5r3 on Saturday. Unlike you, I didn't have the urge to carry on - but I really felt proud of myself and was grinning like the proverbial Cheshire Cat.

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You did it though!! Congrats! I am a tad crazy though πŸ˜‰

Be proud and enjoy the buzz! 😁

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