Couch to 5K
60,576 members โ€ข 93,216 posts

What is your week? July week 3 ๐ŸŒป๐ŸŒป๐ŸŒป๐Ÿ“๐Ÿ“๐Ÿ“

What is your week? July week 3 ๐ŸŒป๐ŸŒป๐ŸŒป๐Ÿ“๐Ÿ“๐Ÿ“

Hello all!

We are still experiencing very hot humid weather this July, and it still seems uncertain when it will cool down. We have had the odd shower here and there and a little cloud cover, but must just make the best of it and run when its possible. ..

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 third week in July of โ€œWhat is your week?โ€

So- the idea of, "What is your Week?โ€.

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):

โ€œHi, I'm Bluebirdrunner and this week, I am doing the milestone Week 6 runs. Feeling a little nervous, any tips folks? โ€œ

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 ๐Ÿ˜Š

Millsie-J, Realfoodieclub, Oldfloss, Ju Ju and Bluebirdrunner ๐ŸŒป๐Ÿ“

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

Jenmossparker

MandiV

Jenny567

Jkay50

MadDave

Learnerrunner10

Megatoothster

Jundal

Fabulous450

RhianCos

Gilly0410

JJB001

Sparkyjohn

BarbieW

Crib

WelshMammy

Blue94

Redtracey

125 Replies
oldest โ€ข newest

Still on Week 7. My last run was on Thursday. โ˜น๏ธ My knees didnโ€™t like the run. I did some stretches, and my left one went completely wonky. Really painful. I took some time off and downgraded my expectations for the week. Iโ€™m hoping to do a walk tomorrow, but Iโ€™m going to be very conservative. sigh... IC R Me

2 likes
Reply

Hey - sorry to hear this is still bothering you. Try wearing a knee support on the affected knee to give it additional help. Hope the walk goes ok.

1 like
Reply

Good suggestion!

Reply

Hi cc, sorry to hear about the knee problem. Take it easy until they feel right.

From your other posts I notice you have incorporated hills in to training. This is great but needs to be done gradually otherwise our knees do sometimes complain. Also on the run with the group you may have been running above your natural pace - as you say there were faster runners in the group. With these two things together perhaps your knees have decided to resist a while. Hopefully after resting you will be fine. If there is real pain rather than aches it is probably worth seeing a physio for advice.

3 likes
Reply

Great advice Millsie-J, do you think RICE is appropriate ( ice pack and elevation) and maybe Ibulieve gel as a short term treatment. Obviously a proper medical assesment is necessary if it is still painful to walk on in a day or so.

Is this right?

2 likes
Reply

Excellent advice! Ice, prop it up, and ibuprofen is my go-to therapy! I have a bag of cauliflower in the freezer dedicated to first aid ๐Ÿคฃ I pressed it into action, propped up my cranky knee, and took the required meds. Iโ€™m feeling much better today!

2 likes
Reply

Best thing to do with cauliflower ๐Ÿ™‹โ€โ™‚๏ธ

2 likes
Reply

๐Ÿคฃ๐Ÿคฃ๐Ÿคฃ

Reply

Good advice Jan.

1 like
Reply

I agree that I erred in tackling hills too enthusiastically, and youโ€™re right, I probably went too quickly on Sunday with the group. All good points! Thanks for the feedback!

1 like
Reply

I agree with Millsie-J, she knows a thing or two about knees. Do as she suggests, don't use a knee support and carry on when there is an issue causing pain.

As Millsie-J says sounds like inflamation.

Take care, hope it feels better soon.๐Ÿ˜Šx

1 like
Reply

I followed Millsie-Jโ€™s advice, and Iโ€™m doing much better today. Thanks for the support!

2 likes
Reply

Completed W1R3 at 5.30am this morning. So W2 starts Wednesday! Any tips for ongoing progress would be gratefully received.

3 likes
Reply

Well done you, tbh the hardest part is already done - You started! Now its just a case of belief that you can do it. You will look at each week and be thinking "really!!! I'm not sure about that!" But you will do it..... Soon you'll be looking back wondering why you ever doubted yourself.

In the early weeks, if you start to struggle towards the end of an interval, just slow down, you don't need to stop.

Good luck!!

2 likes
Reply

Hi jen, Well done for completing Week 1, and for getting out so early before it gets too hot!

You are now ready for Wk2, every run is building you up for the next. You only need to do a gentle jog during the run intervals, no sprinting required. Don't worry too much about your breathing, you may feel puffed but this will improve as you progress through the plan.

I am giving you the link to 'how to run the c25k plan which may be useful reading.

healthunlocked.com/couchto5...

Stay positive, stay slow, have some music on shuffle ( you can play this alongside the app and it goes quiet while your coach speaks)..and have fun!

Good luck and keep posting so we can cheer you on.๐Ÿ˜Šx

1 like
Reply

Hi Iโ€™m Mandi and I completed week 5 on Saturday- I intended to start week 6 this morning but problems with a niggly knee and very stiff legs after walking miles over the weekend on Cub Camp means a slight delay! Iโ€™ve listened to advice on here about running with injuries and had to raise and ice my knee yesterday but much improved today- have a good week all ๐Ÿ’•

5 likes
Reply

Good luck, another day or two's rest will you good as well. You'll be back stronger later in the week!

Reply

Hi Mandi, stiff legs and niggly knee, yes a rest is a good idea. Look after that knee niggle, stiff legs usually loosen up with gentle walking and I would suggest stretching when muscles are warm but you need to watch that knee.

Have you checked you are wearing the correct supportive footwear for you with a gait analysis? Sometimes that shows up as knee pain.

Hopefully a bit of rest and drink plenty of water to help with those leg muscles will do the trick. You will be able to pick up at Week 6 again don't worry. I had a two week holiday abroad after Wk5 and was able to just carry on when I got back.

Take care and good luck๐Ÿ˜Šx

Keep us posted...

Reply

Thanks BBR I took advice about gaitchecking and shoes and threw away my ancient ones for new ASICS and inserts for my plantar fasciitis and they are brilliant!

1 like
Reply

Good luck! Knees are very needy, but necessary. They will come around (mine were complaining but rest and ice has put them right!).

2 likes
Reply

Ran today with a knee support and so far is ok will watch for swelling !

Reply

Hello, Iโ€™m Jenny and I completed week five this morning and will be starting week 6 on Wednesday. Never imagined Iโ€™d even get this far.

7 likes
Reply

Me too!

4 likes
Reply

Yay! Well done! Funny isn't it how far we are suddenly along the programme.... before you realise it you're running for 8 minutes, then 20!!

3 likes
Reply

Well done Jenny๐Ÿ˜Š...Week 5 is a good one and you nailed it! That last run gives you such a great sense of achievement doesn't it. Treat Week 6 with respect, it looks like it will be easy compared to your last run, but you are actually working for a little longer... Its another good week and you can do it!๐Ÿ’ช๐Ÿ˜Šxx

Good luck!

1 like
Reply

Hi everyone,

I'm Sarah from stoke on Trent in Staffordshire. I start w4r1 this week.... not sure what to expect from w4, start of the week feel tired but looking forward to completing another week.

Any tips welcome, good luck to you all in completing the Couch to 5k. ๐Ÿ˜

5 likes
Reply

Hi Sarah, Well done for completing Wk3, you are ready for Week 4 now..

Remember you can take more than one days rest between run days if you need to.

Hopefully you are able to go for your run at a coolish time of day, and can find some shade to run in. Drink plenty of water on non-running days as well as after your run. Are you doing stretches after your warm down walk while your muscles are still warm, these are good...

nhs.uk/Livewell/c25k/Pages/...

Trust the program you will be able to do Wk4 R1..just start nice and slow and steady for the run intervals and stay slow. Have fun, you will be surprised what you can do!๐Ÿ˜Šxx

Reply

Thank you for the encouragement... I need it today ๐Ÿ˜

I don't stretch after but do carry on much longer with a cool down. I will take a look at the link for the stretches, thanks.

W4r1 coming up....๐Ÿ˜๐Ÿ˜

1 like
Reply

Completed W5R3 this morning... onto W6 on Wednesday - totally amazed myself by running for 20 minutes!

7 likes
Reply

Well done - That's the milestone run (no pun intended). Once you have reached W5R3 the rest of the programme is completely achievable. Funny that its the run that most people are scared of, but everyone does it without any problem!

2 likes
Reply

It seemed a big jump but was nowhere near as bad as I thought it would be!

2 likes
Reply

Well done Jacqui๐Ÿ˜Š...you nailed it by the sound of it..

Onwards and upwards. Week 6 is another good one. It looks easy but needs to be tackled in your usual way, the session is a little longer than your last one.

Good luck...you know you have this now!๐Ÿ˜Šxx

1 like
Reply

I felt on top of the world after the infamous W5R3! Well done you.

2 likes
Reply

Hey Bluebird, have never joined one of the weekly posts before... This week, I'll mainly be consolidating. Having graduated (again) a couple of weeks ago, I have now completed three 5k runs and I am aiming to do my first park run this Saturday (21st)

5 likes
Reply

Great work, hope you enjoy your first Parkrun๐Ÿ˜Š..is it a hilly course?

Good luck and hope the weather is a bit cooler by then!๐Ÿ˜Š

1 like
Reply

No, itโ€™s fairly flat where we live.... (lucky!) Lol

1 like
Reply

I might join you virtually and do my first PR this weekend! Been putting it off until it was a bit cooler ๐Ÿ™‚

4 likes
Reply

That'd be cool! I'm going to try and not get swept up in the event and keep by 8.20/km pace.... not sure the testosterone will allow it tho!! lol

1 like
Reply

Thankfully I have none of that! I've never been in any kind of 'race' before so I don't known how I will be! Not sure my little legs can go much faster anyway ๐Ÿ˜‚

Ok it's a deal...let's do this thing! Will.dig out my barcode now ๐Ÿ‘

2 likes
Reply

Nor have I! We can be newbies again!! taking our PR cherries together! (That's as close to the line as I want to get in the forum! Lol!

1 like
Reply

Indeed! See you Saturday ๐Ÿ‘๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธ

Reply

Great job on doing THREE 5k runs. Enjoy the park run!

Reply

Morning Bluebirdrunner. Love the picture and the sentiment - made me smile.

Well this week I'm continuing to run along with the 5k+ podcasts, which I find really supportive and encouraging. Did 'Stepping Stones' today and enjoyed the pace. Happy running everyone wherever you are on C25K or beyond, and wherever you are on planet earth๐ŸŒปenjoy

2 likes
Reply

Hi Gran4z...glad you liked the picture and slogan..it is trueโญ

Those c25k + podcasts are really good and Laura seems to know when your shoulders need relaxing!๐Ÿ˜†

So pleased you are enjoying them I did too!๐Ÿ˜Šx

Reply

Sheโ€™s spot on with the shoulder thing! Did you sometimes lose track of the beat? I think I sometimes drift off into a different time dimension!! ๐Ÿ™ƒ

1 like
Reply

I count 1,2,3,4 silently...๐Ÿ˜‰x

Reply

Yes, I do too, but I do drift off! Probably my age!! ๐Ÿ™ƒ

1 like
Reply

Good morning. Today I started week 8. Gosh, I found it hard to get going - I suspect a weekend of overindulgence is to blame. Still, 28 minutes done and looking forward to having a bit more oomph on Wednesday. Loving reading about all the personal journeys taking place.

2 likes
Reply

Hi Manxmezzo, Well done on finishing your run. Yes, being fully hydrated makes a big difference. Plenty of water on running and non-running days.

This is where you may start to notice the toxic ten now you are doing longer runs.

At the start of your run your body has to take on extra oxygen to cope with the exertion which takes a few minutes to get fully into your bloodstream. By taking it steady to begin with you lessen the effect of running with an oxygen deficit and that uncomfortable puffed out feeling. Once passed eight to ten minutes you generally feel much more relaxed and have more regular breathing.

healthunlocked.com/couchto5...

Good luck with the rest of your runs this week..you are doing brilliantly!๐Ÿ˜Šx

3 likes
Reply

I love your explanation of those first few moments.

1 like
Reply

I was supposed to start week 7 this morning but I'm going to have to dip out for a week as I have pain in my achillies tendon. Maybe, I will swap to swimming for the week?

1 like
Reply

Hi Jkay, sorry to hear about the pain in your tendon. Obviously we are not doctors, but yes, rest from running is necessary.๐Ÿ˜

Swimming will be good all round but non-impact exercise while you give it time...

I see someone asked wether you have checked your footwear is supporting you correctly..if not then a gait analysis in a proper running shop may be helpful.

healthunlocked.com/couchto5...

I will add the link in here about correct footwear written by lannodaTruffe.

I think resting it first is a good idea and it may settle.

Take care and Good luck๐Ÿ˜Šx

1 like
Reply

Thank you. My shoes were bought new, before I started but they were just bought in a sports shop. So, I will try gait analysis. I stupidly carried on running on it, because two PE teachers told me to man up and stop wingeing. It is now swollen and looks bruised around my ankle. Currently, sitting with an ice pack on it. Annoyed, as I was feeling very happy with my progress. ๐Ÿ˜ฃ

1 like
Reply

๐Ÿ˜”๐Ÿ˜”

Reply

Dave from Madingley here (MadDave). Iโ€™m on track to graduate on Saturday 21st July at my first ever park run at Wimpole. ๐Ÿคž

3 likes
Reply

Hi MadDave, what a great finish to your Graduation week that will be!

Print off your barcode and take it with you to get an official time...

Have you checked the course for hills!๐Ÿ˜‰

Good luck..will look for your Graduation post.๐Ÿ˜Šx

1 like
Reply

Thanks bluebird- Iโ€™ve got my barcodes and know the route. There is a bit with an incline, but that suits me as most of my C25k runs have involved some hilliness โ›ฐ๐Ÿƒโ€โ™‚๏ธ

2 likes
Reply

Hi everyone. Iโ€™m planning to run W6R3 this evening. Nervous but excited and already planning some 5/10k runs later in the year ๐Ÿ˜ฌ

2 likes
Reply

Good luck Learnerrunner10!๐Ÿ˜Š

Be positive and start slowly...and keep going! You can do it...

Drink plenty of water during today, but not just before your run..

Hope its a bit cooler for you this evening. ๐Ÿ˜Šx

Reply

Hi Everyone, just completed W5R1 and Iโ€™m sure that someone snuck in and filled my trainers with lead over the weekend! Time to break out my โ€œEye of the tigerโ€ recording I think! :-)

2 likes
Reply

Hi Megatoothster, Yes! That will do it!๐Ÿ˜„..

Try to keep hydrated on non-running days as well as after your run. Gentle stretches after your warm down walk while your muscles are still warm help with stiff legs.

nhs.uk/Livewell/c25k/Pages/...

Good luck with Wk5 R2. Nice and steady. Rising up to the challenge!๐Ÿ˜Šx

Reply

3rd/4th week post grad...Am starting to lose track already! Have been consolidating and extending my runs to get to 5k...which I proudly have. Not sure what the next steps are and not sure I want to go longer but time will tell soon enough. Point is I enjoy running now which was the main aim. Happy running all ๐Ÿƒโ€โ™€๏ธ๐Ÿ‘

4 likes
Reply

c'mon c'mon c'mon..... you can do it!! :D x

1 like
Reply

Great news Saartjie๐Ÿ˜Š...

Enjoyment is key, and if you can put the odd 5k in every now and then you will get more comfortable with the distance.

Not sure if you have looked at the c25k+ podcasts for something different...

healthunlocked.com/couchto5...

Good training sessions for the legs.

You are doing brilliantly with your running and I hope you enjoy that Parkrun if you decide to do it.๐Ÿ˜Šx

2 likes
Reply

Thanks. I am a bit scared of the podcasts...people seem to love them or hate them! But I will try them soon now I feel more comfortable in my running 'skin' ๐Ÿ™‚

1 like
Reply

Ha, yes some people like them more than others, you won't know until you try and it keeps things fresh and different to try new things. Laura will helo you!๐Ÿ˜Šxx

Reply

Hello everybody peeps. Week 3 run 1 tomorrow so lots of hydration today. Out before it's too hot, around 8 a.m. hopefully, bit worried about the 3 minute run but go slow and enjoy it. ๐Ÿคž

1 like
Reply

Hi sparkyjohn, great approach...and no worries, you Positively Can do it, it's the next run in this great program!๐Ÿ˜Žx

Good luck....

Reply

You will rock it!

1 like
Reply

I did it a couple of days ago and oddly it wasnโ€™t much harder than W2R2, perhaps because you only do the 3 mins twice. Anyway, felt v achieving. So Good luck and let us know how it goes.

1 like
Reply

Thanks. Week 3 run 3 tomorrow morning and looking forward to it. Run 1 wasn't as bad as I feared, as you say 3 minutes twice. On run two I found I was further from home than I expected and, feeling up for it, I added another one and half minutes run 3 minutes walk and then another one minute run which left me with the usual 10 minute warm down walk. Tomorrow I will see how it goes but will probably stick to the prescribed routine.

Reply

Great work sparkyjohn...you are doing brilliantly!๐Ÿ˜Šx

Reply

Thanks. Thatโ€™s encouraging because Iโ€™m due to do w3r3 today too and am not feeling energetic right now...

1 like
Reply

Good luck, be careful of the heat.

1 like
Reply

Just completed my first post grad run today and hoping to do 2 more this week. Iโ€™m sticking to 30 minute runs at the moment. Iโ€™m deliberately running just for fun and loving it! โค๏ธ

5 likes
Reply

Perfect...fun is key! Hope your birthday weekend was wonderful !๐Ÿ˜Šxx

New running gear/equipment?

Reply

Yey did w5r3 today at 7am to miss the heat...also has meant I missed the deluge! โ˜” was worried about this one so am pleased to tick it off, thought the last 5 mins might kill me though! And I could not have gone slower!! ๐Ÿข๐ŸŒ

2 likes
Reply

Wow, Well done on your early start and on cracking that Wk5 R3! I do remember those last five minutes of that run....But then you feel amazing 'cos you actually Could do it!

Onwards and upwards...slow will get you there!๐Ÿ˜Šxx

No sign of rain where I live๐Ÿ˜‘...

Reply

Thanks! I'm hoping once I've graduated to improve my times :) First rain we've had in weeks, so good to have the air cleared! Onwards to week 6 later this week!!

1 like
Reply

Snails R Us

1 like
Reply

Oldfloss would love that!๐Ÿ˜„๐Ÿ˜„๐ŸŒxx

2 likes
Reply

I'm about to tackle w6r2 in a little while, quite looking forward to it! Didn't sleep well last night (thanks wife!) But that shouldn't stop me if I snails pace it and don't push too hard. Most of my run's flat, with some downhill bits and only a few short inclines, so I should be good to get through it.

1 like
Reply

Go f o r it - just finished mine tonight and it was fine !!

1 like
Reply

Did it! Took a bit of doing, bit it was a good run.

2 likes
Reply

Yeah! Well done!๐Ÿ˜Žx

Reply

Fantastic - well done !!

1 like
Reply

Good luck, find some shade too if possible, unless you have rain?

Snails pace is great ...you know you can do it ...keep going, take the walk break,and go again...Job Done!

Go you!๐Ÿ˜Žx

1 like
Reply

Just finished Week 6 run 2. It was the coolest tonight that its been for a while and it definitely helped as I didn't feel as overheated and so managed to run a bit quicker than usual. Met another runner for the first time and even had enough breath to exchange greetings for a while- what a friendly bunch runners are !! Next run is for 25 mins - eek!!!!

2 likes
Reply

Brilliant BellaJ, sounds like you did great, and 'bonding' with another runner feels good and takes your mind of your legs for a bit๐Ÿ˜†...

Go you onwards and upwards...don't worry you are Ready!๐Ÿ˜Žx

1 like
Reply

Even though the 25 minutes looks daunting, we managed the 20 and we've done consolidation runs since. We'll be fine!

2 likes
Reply

Hi Bluebirdrunner, 3 miserable weeks of not running, so far.. I too had pain in my Achilles, very wary of knowing when the time is right to start again. Iโ€™d just graduated and was starting to get to grips with the whole thing. Still Iโ€™m enjoying reading everyone elseโ€™s stories ๐Ÿ‘๐Ÿ˜˜

1 like
Reply

Hi Gilly, how is it feeling after those three weeks? Have you had any medical advice.

Im afraid I haven't experienced an injury like this, I know Ju ju has though.

Are you thinking of easing back with a little light joggette. Maybe do Wk 4 just to get the feel of it, then try a 20 mins next time... Maybe you could write a post about it so that more people see it and you get experienced advice... and gauge where you are..

Take care..Oldfloss is on the IC with you ๐Ÿ˜Šxx

1 like
Reply

Thank you. Iโ€™ve had some assistance from a physio at work and continue with her exercises. I donโ€™t feel itโ€™s there yet. Have got a holiday in a couple of weeks, so Iโ€™m tempted to wait until after that. Get some walking under my belt first. Hope Oldfloss is ok soon xx thank you all for the support you give ๐Ÿ˜˜

Reply

I'm glad you have been given professional advice and exercises. After your holiday sounds perfect.

No point starting too soon and you will be ready and fresh to build up again hopefully in more normal temperatures.๐Ÿ˜Šxx

1 like
Reply

Hi, I'm Rhian. I live in south Wales and, after a short break I'm back on week 4. Completed run 1 yesterday, run 2 tomorrow hopefully. Never ever thought I could do this, let alone enjoy it. Any tips on stopping life getting in the way and just getting on with it?

2 likes
Reply

Hi Rhian, Well done on your first run of Wk 4. You are probably already starting to feel your confidence grow alongside your stamina. The feeling of acheivement after a successful run is very addictive... You may start thinking about running quite a lot and looking forward to your next run.

Life does get in the way sometimes, and it sometimes feels like there are gremlins stopping us from getting out of the door. But usually running wins...you always feel better for having your session. You will notice you have more energy too!

Enjoy your run tomorrow! ๐Ÿ˜Šx

2 likes
Reply

Thank you. My little gremlins are 4 and 10 months. ๐Ÿ˜‚ Went once they were asleep, which helped. Will try the same later. Xx

1 like
Reply

Ha, well done. Better than sitting on the couch! ๐Ÿ˜Šx

1 like
Reply

Iโ€™m on week 2 consolidation - I did my first full 5k tonight, (5.25k actually, in 48m) so the picture this week is particularly apt!

2 likes
Reply

Brilliant news Crittermad, 48 minutes of running...when not so long ago one minute seemed forever..

Well done on getting that first 5k under your belt. That took stamina and endurance ( I remember mine) it feels like a long old run.

Now you know you can do it, try again in a few runs time.

That picture tells the truth, your 5k measures up to anyone else's๐Ÿ˜Žxx

1 like
Reply

Thanks - I think it may be getting warmer again so I took advantage of the chilly 19 degrees - wouldnโ€™t have thought that was cool 11 weeks ago either!

1 like
Reply

Morning all! Week 9 Run 1 completed this morning ..... nearing graduation eek x

1 like
Reply

Woo hoo Graduation week is under way Elles. Your first 30 minute run successfully completed!

Well done....

Relax into these runs, nice and steady.

The podium is in sight! ๐Ÿ˜Žxx

1 like
Reply

Hi, I just graduated on Sunday so looking to do my first solo run this evening, assuming itโ€™s not too muggy. Just havenโ€™t decided yet wether to still use the app and carry on with W9 or go proper full-on solo??

1 like
Reply

Hopefully the breeze will still be cool this evening Jan. The choice is yours...your own playlist..with no time prompts or having the app running with you for company...

Have a good post Graduate solo run ! ๐Ÿ˜Šxx

2 likes
Reply

Somehow and somewhat surprisingly to myself completed week 7 run 1 today. Was "ok" am learning to slow down more and more to complete - was 7.2km ph today (on treadmill) but managed to keep same rate for whole time. W6 r3 had to goto 6.5kmph for over half.

Definitely think slower is better for me for.now ๐Ÿ˜€. Just took me 6 weeks to realise

1 like
Reply

Hi everyone

Iโ€™ve been consolidating again this week, with Saturday Parkrun, Tuesday having a go at the speed podcast, then today running 5k with rather too fast 173bpm Podrunner music for my W12R1. (Iโ€™m still experimenting with step rate... For now, I seem to cover distance slower if I try to make my steps too quick!)

Iโ€™ve decided to make a start on Jujuโ€™s Magic 10 plan this Saturday, with my Parkruns now becoming the weekly 5k run.

Hopefully itโ€™s not too soon to start upping distance, but Iโ€™m feeling I really want to try. Whether I called this Saturday W12R2 or W1 of the new plan didnโ€™t really seem to make much difference, but I then plan on my 2nd run each week being the increased distance run, and my 3rd Run being my shorter recovery run... ๐Ÿคž

Happy running to all of you! ๐Ÿ˜ƒ๐Ÿƒโ€โ™€๏ธ๐Ÿƒโ€โ™‚๏ธโค๏ธ๐Ÿ˜Ž

Reply

Good luck... this sounds fine! ๐Ÿ˜Šxx

1 like
Reply

Thanks Bluebirdrunner! ๐Ÿ˜€โค๏ธ

1 like
Reply

Another early morning start, 5.30, to run 7.1. It's the only way at present to avoid the oven-like temperatures and I'm getting to like the peace and quiet - no music, no commentary, just a lot of heavy breathing. But I'm getting there and can almost see the finish line. There are still a lot of naysayers who think I am mad and should spend more time looking after my knees.

Reply

You are doing fine Clive, improving your fitness...getting stronger.๐Ÿ˜Šx

Reply

Hi everyone. Iโ€™m back to running 2-3 times a week after a short time on the IC with niggly knees ๐Ÿ™‚ Still thinking about what next as Iโ€™ve been consolidating for nearly 2 months. I think Iโ€™m going to try park run and then aim for Jujuโ€™s 10k plan. Not rushing anything though- still keeping slow and steady ๐Ÿ™‚

1 like
Reply

Hi Shazamie, pleased to hear you are doing ok and taking your time getting really comfy with your running.

Good luck with trying a Parkrun, nice and steady is perfect!๐Ÿ˜Šxx

1 like
Reply

Hi everyone Iโ€™m coming to this very late as I this morning did W9r2, and am aiming to graduate on Tuesday. I run at about 5.30 in the morning when it is still nice and cool and will admit I have had to repeat a couple of weeks simply because of lack of confidence and life events getting in the way.

But am happy to be here now at the ripe old age of 63, and fully intending to carry on. Not sure Iโ€™m ever going to do a marathon though, but may just try to speed up a bit more in my 30 minutes. I was intending just working my way through the various presenters to get a bit of support going forwards, as I donโ€™t do music!

1 like
Reply

Hi BarbieW, Well done on completing the program, just one run left til you Graduate!๐Ÿ˜Š

Being able to run for 30 minutes is such a big acheivement isn't it, most of us never thought we could do it...

Some people listen to audio books or radio talk shows instead of music. You may want to do a few more 30 minute runs at your happy pace, before trying to increase your speed by redoing the plan.

Have a great Graduation run on Tuesday!๐Ÿ˜Šx

1 like
Reply

Start W9 runs on Tuesday & feeling really motivated to get the last 3 runs sorted, then I should be able to stop getting up to run early in the morning

Reply

Good luck starting Wk 9 Crib.... you know what to do, and that you will make it onto that podium very soon.... whether you still get up early to go running... ;) x

Reply

Start week 3 on Wednesday. Going out with a great group of ladies and feeling positive so far ๐Ÿ˜

1 like
Reply

Good luck Blue! ๐Ÿ˜Šx

Nice and steady, your pace....

Reply

Hi I'm Kim. Starting W6 today. After reading how some have struggled on this week, I'm a bit nervous but will take it slow and steady.

1 like
Reply

Hi Kim, no need to be nervous, just treat it as the next run in the program. It adds a little bit more progression from last week, but because it sounds easy, lots of folk go off a bit too quickly. Treat it with respect and you will be fine.

Nice steady running, start slow and stay slow and you will do it fine๐Ÿ˜Šx

I have started a new post for What is your week Wk 4 of July so I will add your name on there too.

Reply

Hi never posted before but I have lurked for 4 weeks!

I am on Week 5 Run 3 for my next run - any tips for 20 min straight? I am already as slow as I can possibly go ๐Ÿคฃ๐ŸŒ๐Ÿคฃ

Very proud of myself so far as never ever run and managed the program with no repeats of failings - my only niggle is a sore left hip - however that was a problem before I began running so not sure if the running has made it slightly worse.

I would never have believed me running was possible - yet here I am up at 7.30/8am RUNNING ๐Ÿ˜ฑ

1 like
Reply

Hi Redtracey, lovely to hear from you. Well done for completing Wk5 R2, you are ready for the next run...

I started really slowly and thought of it in five minute chunks. Choose somewhere flat to run if you can. You will surprise yourself that you are able to keep going...

Feel positive before you start and that will help too!

Good luck let know how you get on ๐Ÿ˜Šx

Reply

I did it - slow but didnโ€™t stop ๐Ÿ™Œ here is to week 6!!!!

1 like
Reply

Yeah! Thats brilliant...Well done, that 20 minutes of running is such a breakthrough isn't it...๐Ÿ’ช๐Ÿ‘Œ

Onwards and upwards๐Ÿ˜Šx

Reply

You may also like...