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Couch to 5K
65,274 members β€’ 98,644 posts


I graduated tonight!!! Hip hip hooray!! Can't believe it.i started the journey in the new year and I have such vivid memories of thinking how can anyone ever run 3 minutes. Now I can run 35! Amazing. I know I shouldn't track distance but I did 4.2k in 35 mins. My goal is to get to 5, then get this down to 30mins if I can. Then I'm going to start on 10k. I'm so proud that I did this. I never stopped, I never aborted a run, I never didn't go when I had planned to go. Just keep going!!

Some tips for people just starting out...

1- aches and pains usually go away with time. I had really sore knees to start. They hurt when I walked downstairs. This went after about week 4/5. I still have a sore hip but I've started yoga as well, and a couple of weeks in I'm feeling much more flexible and not as sore. Try it!

2 - food. I'm dieting too, and I have a really slow metabolism so need to be really strict to lose weight. I wasn't eating carbs, but then realised I absolutely needed the energy. So I found carbs before a run and protein after worked well for me.

3 - a double espresso just before you head out the door puts a spring in your step! I mentioned this to a few cycling friends who let me into this secret. Always wondered why they stopped in so many coffee shops on their routes!

4- get the right gear/listen to music. I wasn't going to invest in anything new until I graduated. Then I realised that I needed to not have to worry about my trousers falling diwn/jumper riding up. I got a pretty cheap outfit from m&s and have lived in it since. I also downloaded Spotify to listen to dance music! The beat really helped me keep a rhythm.

So guys, thank you for everything. This has been such a fantastic experience. I'm a runner!!

11 Replies
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Yeah! Congratulations ksjo πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰πŸŽ‰

Well done...YOU DID ITπŸ‘πŸ‘πŸ‘πŸ‘πŸ‘

Step up to the podium for your well deserved badge...


That's brilliant, huge congratulations on graduating πŸ₯‡πŸ†πŸΎ

Loving the tips for new runners!

Enjoy your consolidation runs and then go for the 10k goal. I headed over to bridge to 10k and followed JuJu's programme πŸ‘


Congratulations! Way to celebrate the new year!!!


Fabulous. Hope to join you soon!


Congratulations and well done you!!! πŸ‘πŸŽŠπŸŽ‰πŸŽŠπŸŽ‰πŸŽŠπŸŒŸπŸŒŸπŸŒŸπŸŒŸπŸŒŸ


Congratulations! Brilliant that you've graduated. Don't let speed hold you back, if in future you want to gradually start increasing your distances. Still possible to run further slowly!


Huge congratulations and very well done.

The badge looks really good... consolidation now, is the name of the game and please check this post out:)



Congratulations! πŸ‘πŸ»


Well done you! Congratulations!πŸ…πŸΎπŸ‘


Congratulations! Great achievement.


Well done you! That's brilliant πŸ˜€


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