Couch to 5K
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Wk5 R2....I did it!!!!

I was a little bit nervous before I headed out today and questioning would I be able to run for the full 8 minutes. Although a really cold day, the sun was shining and as I started my 5min warm up walk I started to relax and prepare myself for my run.

I took on board Sarah’s advice that this was more a mental challenge as I’ve now built up the stamina. The first 8min run was manageable although the last 60 seconds tougher and I was relieved to then have a 5min walk to recovery. The last 4mins of the next run was tough but I took on board the advice others had shared and just kept picking a spot to run to then visualising the next spot and the next until I completed the 8mins.

I’m going to give myself a 2 day rest as my legs are quite heavy but excited to then take on my first 20min run for R3 😁

Thanks for the support everyone as your advice and encouragement gave me the belief I could complete R2 🙌

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Good work! Enjoy the anticipation of run 3 - bring it on! Are you doing any stretch or strength exercises on your non-running days?

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Thanks icklegui 😀 I’ve been stretching before and after my runs but not in between. Do you have any suggestions or is there a link please?

I do go to clubbercise twice a week as well but that’s more aerobic.

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ooh well that sounds good! Any non-impact exercise is great, it's up to you! But some suggestions might be:

- NHS Strength and Flex - like C25K it's suitable for all including total beginners - and it has its own forum here healthunlocked.com/strength... and the podcasts here nhs.uk/livewell/strength-an...

- the Strength and Flex forum is a good place to find all of Rignold 's posts - he did a Squat Challenge and is now doing a more varied "Lenten" challenge. All his stuff is on his blog and gets posted here too but the links are easy to find on the Strength and Flex forum.

- yoga? If you are a beginner, if you can get to a class, that's great as a teacher can make sure you are practising good form and not risking anything. Otherwise as long as you don't do anything excessive youtube and apps are good (just be careful). Youtube - Lesley Fightmaster, or Eckhart Yoga, I've seen recommended, or downdogapp.com/. I'm biased towards yoga (particularly vinyasa), I think it's a good mix of core strength and stretching.

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Wow thank you this is really helpful. I was thinking about starting yoga but would struggle to get to a class but I can certainly check out the YouTube links.

Thanks so much again you’ve been so helpful 😊

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PS if you're stretching before running, dynamic stretches (not static) yes? I see you've been pointed at the FAQ, I think there's a link in them!

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Well done! It is so much more a mental challenge now but you can do it 💪😊

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Thank you 😀definitely feel more mentally prepared for my 20min run now 🏃🏼‍♀️👍

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No worries Melo - you've got this!

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