Couch to 5K
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What is your week? - Lets make hay in May- week 1

Hellooooo everybody and welcome to the first week of What is your week?

So as the days get longer ( oh I love the daylight hours) lets make the most of it :)

The idea of, "What is your Week" ?

Every week I am 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, I'm 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 April, 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

XXX

Members:

DeeRunning

HoagyM

Petra1977

Amandana

wyersmith

Mamma2two

Missrunner13

Ripcurlrana71

Lisabilli

S-L-c

EmmaRae1982

Heartlesstroll

NicolaD

Lucie-rapunzel

Abby2

Nuthatch

Critter mad

paula no

keels-x

frencchi

NJGam

EddaW

DebbieRogers

SnuggleMonster

Fiddleness

Sussexmalc

Judith2018

Hexle

BlondeAmbition72

Welshwitch

CJDavies

oldladyruns

Jeffy2102

Tbae

Samne

Veniceinperil

Tinker5393

-kirstyb

Moobie

Rueckenwind

kiracookie

148 Replies
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Hi, I'm Dee. This week I'm starting on week 3. Hooray! Can't wait 😀 Loving doing all the runs and feeling stronger and fitter with each one.

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Fabulous well done :)

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Good idea Ju-Ju, so here goes...

I will be doing w4r2 tomorrow morning.

On Monday I got my wrists slapped (quite correctly!) on here for getting carried away and doing three runs in consecutive days, and so have now taken two rest days before resuming tomorrow. On my rest days I play golf or walk, and maintain at least 12,500 steps a day including at least 30 mins exercise. This is quite a transformation, all of which has been triggered by my retirement at the end of last year.

Am running on a treadmill (at 5 deg incline), plan to venture outside for the first time soon, probably towards the end of next week.

My big motivation is that, if all goes according to plan, I should be running weeks 8-9, and hopefully graduating, during a 2-week trip to Skye and the Lake District, and am so looking forward to running amidst all that amazing scenery :)

After that, building up to a 5k run is the ultimate aim.

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woo hoo thats amazing, you are one fit lady!! Ah yes, I am currently on day 481 on my runstreak and it takes alot of time to build up to that and there are very few people that approve. I am too far gone now though to stop!!!!!

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Thanks... bloke rather than lady btw ;)

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Oh blimey I couldnt see your pic properly, I am so sorry!!! Most people on here are of the female variety so I wrongly made an assumption....

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Haha - rookie mistake! I was stumped for a sec at the thought of a female retiring to play golf. I'm sure it happens, though not often. Good to get outdoors, it really makes a difference. Suddenly you feel like a bona fide runner. Good luck on your next run.

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Hello. Just completed my first run. Hoping it will get better and easier.

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well done....it will get better, but I will be honest and tell you it doesnt get easier...

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Welcome to the Club. Warning: you will become a running fanatic... just go with it!

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I'm Amanda and I'm about to get started on week 6 this evening! I hear week six is a toughie for a lot of people so keeping my expectations in check... telling myself it's going to be hard but I'm going to do it anyway. Looking forward to be running for 25 mins by this time next week!

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Did run 1 yesterday - definetly pace yourself - it’s a really long session! 🏃🏻‍♀️🐌🏃🏻‍♀️🐌🏃🏻‍♀️😊

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R1 was a bit long but found I felt like “oh already?” when the intervals were done. Yesterday’s R2 the intervals felt like they went on forever! My legs are feeling it, more than the 20minute run last week! The design of the programme is feeling more and more like it makes sense and I’m so pumped to have gained some momentum even with some runs that have been very off and others going really well.

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Well done! Funny isn’t it? I found run 2 ok. Have my 25 min run 3 tomorrow. Just going to take it slow and steady. 😊

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Same... eep! Hope it goes well for both of us!

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Let me know how it goes. Good luck. 👍🏼

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Exciting you are so close now :)

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Good luck!

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W4 in the bag. Boom! Starting W5 on Thursday (with some nervousness of course). new trainers hopefully at the weekend to spring me through W5R3. Still find every run a push but reading the personal success stories on here is inspiring. The nearly 50 yr old bloke gasping through the the 60 secs in W1 seems like a different person today. Good luck wherever you are on the plan this week. You’ve got this.

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Yes indeed - totally agree with that line about “gasping through w1 and now feeling like a different person”!

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well done you :)

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Hey.. I'm Steff and I am starting week 1 tomorrow! I have a 4 year old and a 2 year old who are now both at preschool in the afternoons. 3 hours of me time.. what better thing to do than get fit and get running! Wish me luck.. I think I'm going to need it!

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Good luck! You won’t need luck though. Just take it slow and steady and you’ll be fine. (I can’t say you won’t ache all over on Thursday though...:-)

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great plan, I so wish i had done this when mine were small!!

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Hiya, I'm Katie. I started week 2 on Sunday and just completed run 2. I am a teacher and I struggle to make sure I am looking after myself whilst staying on top of my work so I am hoping that having a scheduled workout will help with this. I'm finding it great so far but I am a little nervous about the step up in week 3.

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well done :)

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Hi ju-hi I’ve just started week 6 with run 2 tomorrow. Was shocked at how tired I was with run 1 after the straight 20 min run. 😣. Hoping i will be fine again after tomorrow’s run. It’s all straight runs to graduation after that! 😊

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I found this part of the plan hard. Just go out aiming to do that run and try not to worry about what lies ahead... :)

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Definetly. At one point towards the end of the 8 min run my head was saying ‘ just walk a bit’ but firmly shoved it to the back of my mind! 👊🏼

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This is week 1 for me, did my 2nd run last night and my hips ache this morning. 3rd run on Thursday

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well done

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Hi, I’m sara and I’ve just come back from doing wk 1, run 1 in the rain! I’m not a natural runner so will have to persevere as my aim is to run in a 5k run at the end of June 🤞

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Fantastic, well done...

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Hi, I'm Emma. Complete novice to running, but have just completed week 2, run 1. And can relate to the week1 gasping run! Didn't really want to go out today because of the weather but so glad I did it.

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I think the hardest bit is just getting out there, but once you have it’s always good....

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Hi please may i join graduated in Sept was thinking of moving upwards to Ju ju Magic 10 but looks very daunting - I am planning to achieve at least 1 5k run a week plus couple of shorter ones :)

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Yay brilliant, and I like your plan 😎

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I'm here! Slap bang in the middle of week 7! Loving it, good and bad! x

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Brill 😎

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I’m Lucie, aka rapunzel as my hair reaches my knees. I’m just about to set off on week 8 run 3, and I’m so excited that I might graduate this month!

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Week 9 run 1 now done! Can’t believe I actually ran for 30 minutes!

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I'm done! I did it! Cannot believe I can actually run for 30 minutes. I'm a graduate. Eeeeeeeee!

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Oh my goodness, all my life I have dreamed of having hair like that..... wow.... and well done 😎

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Thanks ju-ju! Here is is... facebook.com/photo.php?fbid...

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You weren’t joking when you said down to your knees.... it’s really beautiful 🤩

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Thank you :)

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I’m Abby, I completed week 8 today and start my final week on Friday. I can’t believe I’m nearly at the end and can run for 28mins I never would have thought I’d be here now when I started on run 1. I’d encourage anyone just starting or possibly having a wobble half way (like I did) to not give up as it’s such a fab programme that really works!!

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Great stuff well done 😎

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Started week one on Sunday and did run 2 this evening after work. I’m 62 and not a natural runner at all!! Actually enjoyed it today... Taking all the advice, going very slow and doing stretches before and after. Been going to the gym for a few months to get a bit more strength and cardio fitness before starting this. I may stick at week 3 if that seems to be my natural limit!! Doing a 5k in July but not with any aim other than to finish and have a bit of fun

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You are doing all the right things, well done 😎

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Thank you! Bit of a setback after run 3 - very sore knees.. Still too sore to try again so will give it till Friday and try again then, probably still a week 1 run at this stage tho

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I’m mid week 4 this week, it’s a big step up but I’m doing better than expected. My mind is behaving itself for now and telling me to stop less - I’m sure it will find it’s voice again wk5 (and dreading wk6)

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Fantastic well done

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Did W7R1 today. The run wasn’t too bad but ooh my hip is aching tonight. I had an Epsom salts bath tonight and maybe I’ll take 2 rest days before same ol same ol W7R2 😉

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Good plan and Epsom is the business, well done on your progress 😎

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Good evening, I’m doing week 5 this week, I should be doing the infamous 20 minute jog on Friday!!!

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How did you get on??

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I did it - was shocked & proud!! I’ve got run2 week 6 tomorrow & looking forward to it x

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Hi Dee. I did w1r2 last night but woke up during the night to horrible pain behind my left knee.. very ouch. I did the first run well on the treadmill on sunday morning but lovely night last night did outdoor run. Had pain by toes but walked though it. Even walked dog briskly before warm up so did good but can't understand why this pain?

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It could be the body complaining, have you run before, do regular exercise se/ walking etc?

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Not running but 10k steps 5/ days per week and the gym 1-2 per week xx

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W7 this week. The finishing line is in sight!

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Close now, well done 😎

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Hi I'm Edda, today I did w5r2, and quite enjoyed it. I have a sore right knee but as I've seen lots of you on here carrying on then so will I unless it gets too bad! I am wondering why everyone says w6r1 is hard when the run time is less than w5r3?

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Hi, w6 r1 is longer than w5 r3 if you include the walk time, and by this step the walking breaks are a hindrance rather than a help as you have to find a running rhythm at the beginning of each interval

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Thanks for your reply, that makes sense 😀

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Keep it steady and keep an eye on that knee and get it checked out if it worsens...

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Thank you, I will

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Hi I'm Debbie, today I did W2R2, and it was a beast :) I wasn't able to complete 2 of the 90 second runs because my ankles were so sore, but I was pleased that I only walked a few steps and then started to run again. I think I may do week 2 runs until I can do the whole run before I move on :)

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Hi Debbie, you can do it. I had a tore Achilles tendon and I get pains now and again, but not giving up. My monster these days is the weather...

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This is a good approach and works for a lot of people....

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My next run is week 7 run 3. Still leaving at least 2 days between runs at the moment for my joints to get sore, then better again 😉 I'm hoping I can go back to running every other day once my body gets used to the longer runs x

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Good plan....

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Hi, I'm Claudia. I finished two weeks and then the rain came...I could not get myself to go out and run. I would like to start afresh, but how can an unseasoned runner deal with bad/wet weather? Many thanks, C

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Well done, and if you actually go out in the rain with a view that you are going on an adventure you can splash in the puddles etc and it’s actually very refreshing too.... why don’t you try it and see....

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Week 6 completed and moving onto week 7. Can’t believe that six weeks ago the 60 second runs were a mountain!

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Great going, well done 😎

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I'm Judith. I've just finished week 5 today and will start week 6 at the weekend x

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Great stuff, well done 😎

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W3r2 today. Tried a new route so second 3 minutes started on a hill, going up, and I just couldn't do it. But: Stamina slowly building, 90secs feels ok now when I really struggled in week 1. Office worker so do nothing at all between runs, I think I'll stick to W3 for as long as it takes and try to do more in between.

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That is a good plan, build up your fitness gradually. Can you do things like take the stairs, sit on a ball, go for a lunchtime walk etc? All helps to build your fitness up....

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Hi I’m Serena. Just about to head out for Run 1 of Week 3. Eeek! I can do this lol! I find it hard having a ‘day off’ in between runs as I am loving it but I do some leg strengthening exercises on those days to try and get stronger! It may be a bit previous but I have just signed up to do the Bath Half Marathon next year so plenty of time to train for that! It’s great hearing everyone’s stories 😊

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Just got back from W7R1 to an email invite to half marathon not as confident as you. But sounds great well done!

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I wouldn’t say I was confident lol but it gives me something to aim for if I graduate from C25K. It’s not until March so it’s a long way off lol.

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Great plan to have a goal... one run at a time etc and you will get there. I have done the Bath Half a few times and it’s an amazing experience....

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A few times? Wow!! 👍

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Hey. I'm Welsh Witch. I chose that name because I'm half Welsh. I've just done W4R2 today. Due to do R3 on Sunday. Then onto W5. Yikes! Can't believe I've got this far.

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Well done, and great name... so does that mean the other half of you is a witch?!!

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Ha ha! I have been told that. I think I'm just quite perceptive - not psychic!

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Im week 6 about to do run 3, never ever thought i would get this far!

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Well done 😎

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Week 5 run 1. Really wasn’t in the mood for it tonight, and almost didn’t go out. Really pleased I did. One of the reasons for doing this is to get the endorphins flowing and I can definitely say I am in a much better frame of mind now I’ve done it. Also next run and I’m at the half way stage.

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Well done! I felt the same yesterday. I’ve got a slight cold and I really didn’t want to go out. But I thought I’d give it a go and so glad I did. My congestion cleared and I got 4 PR’s which I was amazed at. It felt really comfortable, R1 Wk3 😊

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Running really is very good for our mental health and you are reaping the benefits, well done 😎

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Well can’t quite believe I’m hooked on this just completed WK2 R2 and loved the evening run!

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Boom well done!

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Hi, I did w4r1 yesterday and blew my expectations of myself out of the water. I've never run before (I'd wait for the next bus rather than run for one) but I can genuinely say I'm enjoying doing this! Daft as it sounds I think the proper running gear I invested in helps. Nothing jiggles! 😂

I've set myself the goal of doing the Abbey Dash 10k in Leeds. Words I never thought I'd hear myself say!

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Well done... for some reason I can’t see your name to add you on...

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I’m definitely with you with the running gear!! 👍 It holds everything in place and I actually feel toned lol (until I take it off!!)

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Emerging from consolidation runs / phase.

Running with Laura’s 5k+ podcasts.

A first with Laura and a first with music for me.

Laura rules and what a further running treat / reward following C25k programme.🌟👏👏

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Well done that sounds like excellent progress 😎

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Thank you ju-ju-,

Used stepping stones for third time today,moved from 10-11km/hr pace into 8-9 km/hr pace over the past 4-6 weeks.

Looking forward to Laura’s other two podcasts,in the weeks ahead.

Next up speed.

Keep smiling.💫🏃‍♀️💫

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They are really good fun, and I especially like speed.

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Hi, I’ve got run 3 of wk7 tomorrow. Never thought I’d get this far, but loving getting outside 🏃‍♀️😊

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I hope it went well. Well done 😎

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Hi I'm Jane, 56 and hadn't run since school days. Did week 7, run 1 this morning. Only ran 3.14K in 25 mins so unlikely to get near 5K by end of programme. My Race for Life is in 5 weeks so hopefully will have built up enough stamina by then to run it all.

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This sounds like great progress to me.... we all started in a similar way to you. Except I hated running at school and always stayed at the back to get up to no good with the boys!!

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Hi I'm on week 5 next run is run 3 seems like a massive leap to run 20 mins

Advice please

Bit nervous now although I am amazed that I seem to find it gets easier compared to week one when I struggled to breathe.

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Hi, the 5 weeks of building up to this run means that you are physically capable of doing it, the task is overcoming the mental barrier, make sure you're well hydrated and take it slowly (extra slowly if you're in the currently sunny uk!) good luck :)

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Hi Kirsty

Thanks for the advice

Going for it later tonight as very hot today.wull go slow and hopefully will make it

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Keep it slow and steady, if you feel tired go slower just keep running/jogging however slow your going. Do not start fast! Just did mine yesterday and felt exactly the same way, got tired around min 12, slowed down head up and by 15 I found a new lease of life. It’s more in your head now :)

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Hi moobie thanks will defiantly go slow and hope I do it. Every week is a surprise for me so hope it will a good one

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We all felt this, however put your trust in the plan. When I did this run I did a there and back, nice and steady and find your rhythm.... you can do it 😎

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This week I finished week 7 and started week 8 at a very sunny parkrun yesterday and beat my pb by over a minute (only my second parkrun tho)

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Well done, it’s good to have a baseline for this....

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Hey just finished week 5 yesterday and can’t wait to start week 6!

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Well done on conquering w5 r3! Be careful with w6 r1 it catches people out, the total time is longer so it's important to remember to start slow however good you feel after finishing that 20 minute run/jog, good luck :)

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That’s a big hurdle to cross and you did it, well done 😎

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This week I am finishing off week 7 with two more 25 min runs- and then start week 8 with a 28 min run. That's the idea at least. Ran an extracurricular 5 k yesterday in 36 min (!), but could not run the full 25 min 2 days before that- gave up at 24 min. So that seems like a good plan to go forward with. We will see. Am feeling a bit invincible after yesterday's feat and am a bit concerned I'll pay for it.... . Keep yer fingers crossed for me!

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Good luck and well done 😎

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Hi I’m Kira,

Iv just done my first run of week 4, I cried when I managed a whole 5 minutes! I didn’t manage the second 5 minute run but given I’d been drinking yesterday and it’s freakishly hot today I’m not being hard on myself.

I’m just surprised I managed it at all! Yay

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Yes that’s not a great combo.... and tomorrow is a new day, I’m sure next time it will be so much better

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Starting Week 1, Day 1 outdoors, tomorrow morning before work. I've done a few sessions on the treadmill indoors but needed to pluck up the courage to get out in the park.

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go for it... its fun :)

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Hi, I’m Dexy. I take on W8R3 tomorrow and can’t believe that I’ve gone from 1 minute of running to 28 in 8 weeks, at the age of 60. Credit to Jo Wiley for unfailing support and hubby running alongside. He is an old hand at this running lark and is amazed at the transformation from couch potato.

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Wonderful.

I like it

Like the hubby running with you

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Thanks for your message. Yes, he kept me going on the road to start with - a minute seemed an enormous target then. In the gym he’s running at twice my pace , but outside he’s holding back. I finished wk8 today - hooray

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brilliant, well done :)

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Hi, Im Patrick only week 1 but looking to try a 7k or 14k, stretch goal, in about 4 months.

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Great plan, well done :)

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I'm RunBun4. I've just finished W1R3. This morning was sooooo hard!!!! Even running for a minute was hard with leaden legs, aching ribs, pounding lungs and general OMG-why-am-I-doing-this. Can't quite select the happy face just yet but about to start W2R1 tomorrow, so let's see how it goes.

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well done, it isnt easy but the achievement and benefits are all worth it :)

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Hello I'm Angela. I will be doing week 6 run 2 tomorrow night! I have a playlist ready. I do one for each run so I know how far I am through. Works for me! So glad it is cooler now. Sunday's run was not good . I did it but was not fun!

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Love the playlist idea, well done :)

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Hi I'm kar43

I will be doing or attempting w5r2 this morning.

I've been extra worried about this one as w5r1 was so hard for me.

I had 4 obstacles in my way which I'm hoping is why it was so hard.

1. was I was at park instead of the treadmill.

2. was I found myself going faster pace as couldn't tell what my pace was.

3. I totally forgot about my breathing so that was all over the place

4. I had my 8 year old son with me so couldn't concentrate trying to keep check he was ok. He was meant to be jogging along with me but adventures to the skate park.

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All normal, and all part of training. I did C25k with my boy too ( I bribed him) at 11 , and hes 16 now and still running :)

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That's good to know, as I've entered my family into a 5k charity run in July and hoping my son will actually do the training with me and keep it up afterwards 😉

Well done on you and your son for doing it and keeping it up that's great!

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Karen376

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I have added you ( see new post)

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I'm on week 1 and 2 runs done...and I have loved every minute. I'm not quite 'couch' as I already do lots of hiking, but I wanted to start running to improve my fitness on the hikes, particularly when climbing up big hills!

At the moment I do feel comfortable with the 1 minute runs, 90s walk, however... I can't imagine keeping a run going for more than a couple of minutes!

I feel like I want to run everyday, but I know the importance of rest. I'll probably do some yoga as well on rest days, and I think I'll also incorporate some strength training as well.

Can't wait for run day tomorrow!

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Hi I’m Lynsey and I have just completed week 1, run 1. I’m doing it on a treadmill. Does this make any difference?

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Hi,

I've just run week 2 run 1 today

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Hi, I'm Sutsha and this week I'm knocking off W5. So far I found it easier than I thought it would be, even in the driving wind and rain. I'm also striving for the perfect tech set-up having had failures with Strava, Fitbit Blaze and even the Couch app which deleted my run given I hadn't saved it in time - duh! GPS has always been way under, registering a 2km on a 4.5k run. Thinking of going back to Map my Run although I can't remember why I stopped using it. It's a real tricky set-up when I add my wireless headphones which must be added only after I start Couch. I'd love to hear your highs and lows with tech and any recommendations you might have.

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Hi I'm Carrie and I'm close to completing the whole programme. I'm on my last run of week 9.

Never ever thought that I would be at this point. Feeling amazing and really enjoying how uplifted I feel after running.

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Hi, Ok so it's week 1, run 1, when I finish work I am going to get my running shoes on and get out there and do it.

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Hi I’m Alana and have just completed W1R1.... total newbie and have a long way to go but determined to be there!

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Just done w1 r1 x kinda proud I didn't cheat at all x wheezing like a steam train though x really want to get better at this x

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Hi! I’m James and I’m doing W3 this week. Just done R2 which was really hard work, I think sometimes if I pace a run well and feel good towards the end, I then start the next run going too fast!

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