What is your week? July week 2 🌻🌻🍓🍓 - Couch to 5K

Couch to 5K
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What is your week? July week 2 🌻🌻🍓🍓

Bluebirdrunner
BluebirdrunnerGraduate

Hello all! Temperatures in the UK are still very high, but may start to dip a little this week.

Well done for managing to fit your running in when you can, ...

We need to take care of ourselves in the heat. Wear a cap, suncream, sunglasses and keep fully hydrated at all times...

Welcome to the second week in July of “What is your week?”

So- 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 Bluebirdrunner and this week, I am doing the milestone Week 6 runs. Feeling a little nervous, any tips folks? “

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.

If you have just graduated, this will also 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. Then every week for the month of July the names will roll over into another post. Anyone can join in at any time.

Let's get a good list going so we can support each other throughout the month, and get another four weeks of running miles in our legs!

(Come on you lurkers, we would love you to come join us too)!

Happy running everyone 😊

Millsie-J, Realfoodieclub, Oldfloss, Ju Ju and Bluebirdrunner 🌻🍓

Gridlet

Grannyruns

kc44

Shazamie

little-anne

jacquiAM

Balletomane9

Jaz20

Running59

Hermione14

Jay66UK

DeeTray

KarenSmpson1

Mountaindreamer

Glynis1

Laineyhb

Sallenson

Saartji

KittyW

jeffbird

HiggyM

Hawnlake

Alan1st

Greyspark

CliveWoolley

ccarter100

Anggrrr

TKaye

lez69

Becky1606

lollytwist

Millymay13

jodieiwh

Thriftyvickie

Crittermad

Dexy5

REBECCA59

Lylagrace

Helenlea

Elles78

Tallismorley

ShwetaAmeta

Sixtyeight

JanB76

Joostex

Sweatycat

Frankfm

TJ26

Ang62

Dralimc

Captain_Compass

Agaig

MissKitty24

Equi-geek

Sharon_B

Manxmezzo

Mellybird

BellaJ

Junejelly

OldFool

Gran4z

Rossinyol

Burbot

Slowrun

98 Replies
oldest • newest
Ang62
Ang62Graduate

Hi I graduated 2 weeks ago and now working my way to running the 5k distance. I intended to run over the weekend but other things got in the way. It will probably take me 40+ minutes to make the 5k distance but that’s fine for now . Once there I will consolidate for a bit and hope to get the time down to 30 mins. Any advice on speeding up a bit would be lovely 😊 thank you

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Ang62

Hi Ang, being able to run for half an hour or more is such a feat in itself and is something we all feel so proud of.💪

The more practise we get at doing these, the stronger we become and the easier it gets. Speed will come with strength, and its often only once you start running longer distances that your stamina improves and you naturally run faster.

Getting to 5k, is such a great feeling and most of us need around 40 mins+ to do it. Once you can do it, you can start to try and bring your time down, by introducing interval training..(this is very hard work though, maybe not in this heat).

Celebrate that you are out running, not sprinting for seconds, but able to sustain a comfortable pace and maybe reaching the 5k mark soon...

Happy running this week😊x

Ang62
Ang62Graduate
in reply to Bluebirdrunner

Thank you I am quite pleased with my progress. Not too shabby for a 62 year-old who has never run before 😊

Sutsha
Sutsha
in reply to Ang62

You're doing amazing! Def not shabby at all!!!! 😊

Ang62
Ang62Graduate
in reply to Bluebirdrunner

Update! Got out early this morning. Nice cool breeze. I estimated that if I ran from my front door to the next village and back it would be just about 5k. Just got back and checked Strava to find I had done 5.3k in 45 minutes! My longest distance so far ...and the pace just as good as in shorter runs. Thanks for your encouragement and advice Bluebird. Have a great day 😊

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Ang62

I was running early today too Ang. was lovely and cool..

Well done on running that 5.3k! thats fantastic... Go you👌...

We did well! 😊xx

Dralimc
DralimcGraduate

Graduation week for me this week! Actually, today!!!!! ğŸƒğŸ»â€â™€ï¸ğŸ‘©ğŸ»â€ğŸŽ“

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Dralimc

Exciting news Dralimc...will keep an eye out for your Graduation post!

Good luck.😊 x

ccarter100
ccarter100
in reply to Dralimc

Woot woot!!

Graduation week for me this week 😊 I’m in a sweaty heap in the kitchen after W9R2. A 6am alarm was a real shock to the system but I’m working Mon-Wed so needs must. All set for final run on Thursday’s day off. Good luck to all you C25K runners this week! See you on the other side 👍🏼

xx

Bluebirdrunner
BluebirdrunnerGraduate
in reply to captain_compass

Great work captain_compass!

Another 30 minutes banked in your legs💪

Good luck with yout Graduation run on Thursday..we are all rooting for you! 😊x

Agaig
AgaigGraduate

I'm doing my final run of w9 tonight. Having "given up" on running without Sarah in my ear and coming back to the programme. Think I might keep her around for a while after tonight too

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Agaig

Good luck with your Graduation run tonight Agaig😊

You will do it, Sarah will see to it, having our coach with us makes it more accountable I think, she will be counting you down across the finish line😉...

Will look for your 'I did it' post!😊x

Hi! I've got two runs left of week 5 to do this week and then kicking off week 6 on Sunday!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to MissKitty24

Good luck MissKitty, Week 5 is a good one, nice and steady and positive.

Be prepared to be amazed at what you can do! You are ready for this...😊x

Thank you Bluebird! I'm looking forward to run 2 today 😊

Equi-geek
Equi-geekGraduate

Hi all,

With luck I'll graduate on Saturday at Park Run. I start week 9 tomorrow and am confident everything should be ok, after discovering the joy of pain using a physio roller :D

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Equi-geek

Good luck with Wk9 Equi-geek...nice and steady all the way to the podium!

Will look for your Parkrun Graduation post💪 (don't go off to quickly)

Have a great week😊x

Equi-geek
Equi-geekGraduate
in reply to Bluebirdrunner

Thanks Bluebirdrunner - at 9am I'll be going slowly all the way I think!...

Hi everyone

I’m still consolidating after graduation. Did my first Parkrun last Saturday, then had a bit of a slower “Meh” 5k run by the sea this morning. Telling myself it’s all good leg building distance, though, even if a run doesn’t feel so great! I’m hoping to keep to 3 runs a week, so should be doing my W11R1 on Wednesday (planning to try the Stepping Stones C25k+ podcast), then doing Parkrun again next Saturday.

Happy Running to all of you this week! 😃🏃‍♂️🏃‍♀️💗

Bluebirdrunner
BluebirdrunnerGraduate
in reply to mountaindreamer

Well done mountaindreamer, some runs just feel tough, but mixing things up while you consolidate and get stronger is a great idea!

Hope you enjoy the Stepping stones podcast with Laura, it was a favourite of mine...

Have a good week😊x

Sharon_B
Sharon_BGraduate

Hi, I’ve just completed Week 5, Run 2 this morning and it wasn’t too bad 😊 - I took it very slowly though. I usually run on a field near my house, but sometimes I have trouble with (unfriendly) off-lead dogs. I usually have to stop running until they’ve passed, and it really puts me off my stride. Have tried to change the time of my runs to avoid them, anyone else have this problem? Any tips? May just have to stick to the streets instead

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Sharon_B

Well done Sharon, nice and slow and steady is the way to success😊

Dogs off lead are a nuisance if they interfere with your run.

Take a positive attitude out with you for Wk5 R3...prepare to be amazing!

Good luck 😊x

Manxmezzo
ManxmezzoGraduate

Week 7, run 1 this morning. I run on the beach and it was tricky going as the tide was in, so I (and my dog who is my running companion) were mostly on shingle which upped the effort factor. The confidence that I'd already done this distance though, kept me going and I felt OK. Of course, when I finished, I felt better than ok !!! Loving C25K and loving the forum! 😀

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Manxmezzo

Great work Manxmezzo! Very hard work running on shingle too!

Enjoy these longer runs now, getting used to dealing with the toxic 10 and settling down to steady running...

Have a great week😊x

KittyW
KittyWGraduate

My first run of graduation week this morning. I was all set to postpone it for a cooler day, but had a quick peek on here, and you fabulous people once again inspired me to just do it. A bit hot and sweaty now, but very glad I went for it!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to KittyW

Well done KittyW ğŸ˜Ž...the forum is brilliant for inspiration isn't it!

Have a great week...you will do it 😊xx

Mellybird
MellybirdGraduate

A bit overwhelmed - I've just done W5R3 - 20 minutes without stopping in this heat. I never thought I'd ever do this. Can't say I'm enjoying it yet - having trouble keeping focused whilst running - have planned my work day, decided what to have for tea etc in the first 5 minutes and then I get a bit bored - any tips ?

Skito1
Skito1
in reply to Mellybird

You could try audio books! I find them distracting if the run is getting tough

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Mellybird

Hi Mellybird and welcome to the forum!

That is an amazing run to get under your belt. Extra kudos in this heat too...you are strong 💪😊

Things to keep your mind occupied when you're running...

A cool playlist of your fav tunes, those with a steady beat are best. Have it on shuffle.

Listen to an audiobook or podcast of a radio show

Write a run report on here, we all love sharing run details, and you can plan what you will write as you run. Tell us what you saw, felt like, overcame the gremlins....

Are you running outside, think of new routes to try out...

Onwards and upwards to Week 6 next. Treat it with respect, and nail it!

Well done on your 20 minutes, you start to believe you will Graduate now!😊x

KittyW
KittyWGraduate
in reply to Mellybird

I started with music but needed something more engaging to take my mind off how much longer I had to run! Currently working my way through podcasts of old Desert Island Discs, just listened to Stephen Fry and Noel Gallagher!

Dexy5
Dexy5Graduate
in reply to Mellybird

I’ve a confession. I didn’t actually enjoy the running until W7, but what I did enjoy was the feeling I had having completed the run. The sense of achievement. You do get hooked though and I now love it

Graduated from B210K!! Whoop whoop. Now consolidating the 10K. Only seems like last week I graduated C25k! 😬Xx

How long did you consolidate 5K for?

About 3 weeks.

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Skito1

Everyone takes as long as they need to get stronger after Graduation Skito.

Doing a few weeks at least of 30 minute runs, shorter runs, while you get stronger and maybe work towards 5k is quite usual and recommended.😊x

KittyW
KittyWGraduate
in reply to Ripcurlrana71

Wow! So in awe of you! I’m on graduation week, and even 5K seems quite a way away yet

I didn’t run 5k by graduation in 30 mins. In fact I didn’t even try. For me it was running the 30 mins without stopping.

I’ve only just done 5k in 30 and it was very tough! I’m keen to extend mileage than bust a gut with sub30 again. Not much fun for me at all.

Good luck with graduation week! Just concentrate on running continuously and the pace will come. 😊 x

KittyW
KittyWGraduate
in reply to Ripcurlrana71

Thank you, that’s really good to hear. I am definitely going with the slow and steady mantra at the minute 🙂

And that’s best seriously. I followed it throughout the plan. You will do great I’m sure of that! 💪🏼 X

Jay66UK
Jay66UKGraduate

Hi. I’m Jay.

This week I’m looking to ramp up distance slightly with runs of 4k-5k-5k as another step towards Bridge to 10k.

Fairly busy first half of the work week so not much from me on here daytimes.

Early morning runs planned. Very slight calf niggle I’m being wary of so may need to scale it back a little from the plan.

Have a great week!

Ang62
Ang62Graduate
in reply to Jay66UK

Great plan Jay! I got out early today and it was beautifully cool and much more comfortable than my previous 6pm run. Good luck in your quest to reach 10k! Ease into it gently and stay relaxed. Maybe some gentle stretches on the calf before you set off? 😊

Hi Jay, good plans but do listen to that calf. Oldfloss put me onto a Massage therapy stick which is nice for rolling out tight knots in calfs.. I will find the link.. could just be cramps due to dehydration...

amazon.co.uk/Physix-Gear-Sp...

Happy running only!😊xx

Jay66UK
Jay66UKGraduate
in reply to Bluebirdrunner

Thanks - looks obscene! 🤣 Any idea if the different colours mean anything or are just aesthetic?

😱😂😂 Watch what you do with it Jay!!

Jay66UK
Jay66UKGraduate
in reply to Ripcurlrana71

“I only rested it on the sofa and then I trod on the cat, stumbled backwards and...” 😳😱

😂😂😂😂😂😂 ooer missus!!

Jay66UK
Jay66UKGraduate
in reply to Ripcurlrana71

An ex was an a&e nurse. The stories.

Oooh we must meet for a non virtual drink ! 😬

Jay66UK
Jay66UKGraduate
in reply to Ripcurlrana71

Seriously a lot of us should find ourselves to the same place and drink.

We really should find a place in the middle of the country to meet up.

Jay66UK
Jay66UKGraduate
in reply to Ripcurlrana71

Make it so. 😉

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Jay66UK

Get a room you two ( or your own thread)😀😉...stop hijacking this one its going to be running for a week!

😊xxx

Ha ha ha!!! Sorry Jan! 😬😬 xx

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Jay66UK

It does in the picture😄...in real life its much more practical looking😉...

Mine is black..I think you may pay for the different colours but all the same product. x

Jay66UK
Jay66UKGraduate
in reply to Bluebirdrunner

Ordered in lime green so it looks less umm clinical. I can imagine bringing someone home for the first time and them seeing that and fleeing! 😳

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Jay66UK

Honestly its just the angle of the picture...its actually a really good piece of equipment...

Do watch the instruction guide...

This still sounds so bad😆...but OldFloss and I both have one..and we are perfectly respectable ladies!

😉xx

Jay66UK
Jay66UKGraduate
in reply to Bluebirdrunner

Oh boy oh boy oh boy. That is AMAZING on my leg 💕💕💕💕

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Jay66UK

I take it your order has arrived Jay? 😄😉👍👌😊

Jay66UK
Jay66UKGraduate
in reply to Bluebirdrunner

Oh yes. I’m in love. It’s brilliant.

BellaJ
BellaJGraduate

After tonight it is week 6 for me - never thought id get this far. In fact I haven't run for so long since I was in my twenties and I'm in my late fifties now !!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to BellaJ

Have you completed W5 R3 Bellaj?💪

Well done...onwards and upwards with Wk6...

You can trust the program, and you will be running for 30 minutes in a few weeks! 😊x

BellaJ
BellaJGraduate
in reply to Bluebirdrunner

Yes I did week5 run3 tonight !!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to BellaJ

Great work...bet you feel amazing now! 😊x

Dexy5
Dexy5Graduate

Well I am still in the clouds having run all 5k of the Parkrun on Saturday. I enjoy it so much that the Saturday run is going to be part of my routine now. It does help that I can walk to it. I like Jay66uk’s idea of 2x4k and 1x5k for a while just to improve my running.

Great to hear Dexy....

Well done!😊xx

junejelly
junejellyGraduate

Hi My next run is W7 R1. Was pleased to get through W5 and W6 - and indeed all the other weeks! Amazed at how my old body (64) has adapted to the programme!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to junejelly

Hi Junejelly, great work getting to Wk7. I think this is where we start to believe that getting to 30 minutes of running is possible! Nice steady runs now, all the way to that Graduation podium and beyond😊x

That’s the truth! I’m doing week 7 now, and it’s starting to seem real 😁

Bluebirdrunner
BluebirdrunnerGraduate
in reply to ccarter100

Good luck ccarter!😊x

First 20 minute non stop run tonight! Excited but nervous! What a week this is turning out to be!

Had a great 2x8 min runs Tuesday. Feeling motivated!

Good luck tonight MissKitty😊..

I saw your post about Wk5 R2, you did well!

Be positive, start slowly, stay slow and nail it! Think of it as five minute chunks if it helps, you can do those! 😊 xx

I will be running tonight too, and thinking about you...

Thank you!

I'm afraid I didnt see this before, but I did follow all your advice. It wasn't easy, but wasn't as hard as expected. Roll on week 6!

Oldfool
OldfoolGraduate

WK5 complete on to WK6 with confidence now WK5R3 out the way

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Oldfool

Well done...that is a bit of a turning point run! You are right to feel confident 😊x

Gran4z
Gran4zGraduate

Hi bluebird runner, great idea. I’m doing the 5K+ podcasts, so have done a stamina run, and will do SteppingStones on Saturday. Great motivator, felt a little lost at end on C25K, did consolidation runs, but now ready to move on. Still addicted, still thoroughly enjoying it. Happy running 🏃‍♀️ 🏃‍♂️ ğŸ˜Ž

They are a bit different aren't they. Lots of new tips from Laura about running form too!

Enjoy them..

Happy running :)

Rossinyol
RossinyolGraduate

Hi I seem to have turned into a lurker but I’m still running. Three weeks into consolidation and (mainly) running 5k 3x per week. I’m not quite ready to move on but am slowly getting stronger and “faster” (falls about laughing recalling being overtaken on Tuesday evening by unimpressed young man). It takes me about 38 minutes to run 5k. I’m looking for new routes but picked a really rubbish one for Sunday morning - zero shade and coincided with a big fishing competition being set up. Cue much embarrassment as I made all the competitors struggled to let me past on the towpath without falling into the Thames. 🐟 🏃🏻‍♀️

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Rossinyol

This made me smile...can just see it😆...

Nothing wrong with your time for 5k either, thats perfectly normal.

Having a comfortable, sustainable pace is more important in my book and you are less likely to pick up an injury. 😊xx

Rossinyol
RossinyolGraduate
in reply to Bluebirdrunner

Well I hope I don’t do something silly and injure myself, I’d be gutted.

It was the fishermen and their trolly-bourne mountains of equipment in danger of teetering over the edge rather than myself, I should add. 😉

JacquiAM
JacquiAMGraduate

W5R2 today - in fact, just about to leave now whilst it’s still cool 😊

Bluebirdrunner
BluebirdrunnerGraduate
in reply to JacquiAM

How did it go JacquiAM? Hopefully the cooler weather helped get you through..

😊x

JacquiAM
JacquiAMGraduate
in reply to Bluebirdrunner

It was fine, thank you! I thought I might struggle with the 2 x 8 minutes but I actually enjoyed it - never thought I’d be saying that, lol!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to JacquiAM

Well done! 😊x

Burbot
BurbotGraduate

W9R2 just completed. I’ve been running early morning to avoid the hottest part of the day.

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Burbot

Woo hoo Burbot...great work, well done.

Graduation run next! 😊x

Burbot
BurbotGraduate
in reply to Bluebirdrunner

Graduation run done this morning. This program really does work.

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Burbot

Congratulations Burbot...Well done, yes it does...but you have put in all the work!ğŸ˜Žxx

Will look for your Graduation post, you can request your Graduate badge that will sit beside your name for any future posts and replies too.

Tbae
TbaeGraduate

Hi Jan, hope you and all are good.👏👏

If anyone needs to watch something simply inspiring,

Please watch,

Amy Purdy, at Tedx Orange Coast,

Living Beyond Limits.ted.com. Posted 27/11/10.

Techie 🦕 here.

Take good care of you all.💥🏃‍♀️🏃‍♂️💥

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Tbae

Amy Purdy, at Tedx Orange Coast,

ted.com/talks/amy_purdy_liv...

Posted 27/11/10.

This is the link to it Tbae..

You need to leave a space between a web address and the rest of the text, same with an emogi...😉x

Tbae
TbaeGraduate
in reply to Bluebirdrunner

Thanks Jan.💥🏃‍♀️💥

Slowrun
SlowrunGraduate

The kids have got one more week of school and I'm about to start week 9. I might finish before them.

I started in Feb but to make running a part of my routine I didn't push myself at the beginning, I ran Tues and Thurs after dropping kids off and other parents in the playground helped my motivation. I knew if I went home first I'd stick the kettle on and not go. I did repeated some weeks and had gaps.

Really pleased to have got this far and going for graduation with a grin.

Rossinyol
RossinyolGraduate
in reply to Slowrun

Go for it! Graduating is amazing. I’m still boggled that a few weeks ago running for 60 seconds nearly finished me off!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Slowrun

Good luck with Week 9 and your Graduation run.😊Nice and steady...and you are ready for those 30 minute runs!

Onwards and upwards...😊x

Slowrun
SlowrunGraduate
in reply to Bluebirdrunner

W9R1 done. Only my second evening run and I do much prefer mornings. Only did it this time as I wore different sandals all day Thurs and Fri and my feet hurt so I gave them the day to recover.

I think I went faster but maybe because I didn't want to still be out in the dark!

Bluebirdrunner
BluebirdrunnerGraduate
in reply to Slowrun

Well done..you ran for 30 mins!

Two more runs to complete the program, will you have time to fit them in before the school holidays?😊

Graduating is just the beginning of your running adventures..now you can run!

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