Phew – I’ve actually done it and am feeling very chuffed.
As per my profile, my goal was to get fit enough to leap up several flights of stairs like a gazelle with no groaning or panting involved! Goal achieved in June when I climbed the 284 steps to the top of the Arc de Triomphe and the 268 steps required to enter the Notre-Dame Cathedral in Le Puy en Velay (each was absolutely worth the effort!). Can’t say I leapt, but I still had a spring in my step at the top and I could breathe!
This programme has been great. It took me 13 weeks to complete due to touring around France during heatwave (but I did one run each week to keep my hand in – the locals looked at me as if I was completely mad!) and a lovely but full-on week of family staying (including 3 and 6 year old grandchildren) - far more exhausting than any run!!
I hadn’t run since school and I know I couldn’t have managed without Laura’s steady encouragement and the advice on this forum so thanks to everyone who takes the time to share their experiences.
Here are some of the things that helped me that may help new starters:
•I bought proper running shoes at the outset, which I think helped avoid knee injuries
•The mantra of slow and steady is the key to success. My first run was hell because I treated it like trying to catch a bus!
•Avoid hills wherever possible
•Clothes that wick moisture are essential
•It really is OK to wear Lycra leggings – no-one else is looking!
•Once I reached the 20-minute landmark I embraced technology 😂 and downloaded my own playlists. What a revelation – time goes more quickly when you’re enjoying your own music and sometimes even have spare breath to sing along! I defy anyone not to keep going when listening (and doing the hand moves!) to Boogie Wonderland (Earth Wind and Fire) or attempting the falsettos on Two Hearts (Chris Isaak). I like an eclectic mix . . . Riders on the Storm (Doors) helps me keep a slow, even pace.
•In hot weather take a sweat band or similar – sweat running into eyes is very painful!
•Doing this programme seems to engender healthier eating (I don’t know why, it just does) but there’s no need to give up wine 🍷
•I don’t track my speed – my trusty old pedometer is fine for tracking distance
Like many others on this forum I’m nowhere near 5 km but I’m happy with what I’ve achieved. As an older runner (I’m 66) my goal isn’t to run 5k in 30 minutes, but to extend my running time and level of fitness. In time I may even get to 5k, but no worries if not. I’ll definitely keep running – after decades of looking after everyone else it’s now ‘my own thing’ 🤸♀️🏃♀️🏃♀️.
Week 9 Run 3 in the bag!!
Week 9 run 3 Graduated!!!
Week 9 Run 3 !!! Graduated! 
Week 9 - Run 3 achieved 🏆🏆🏆
Grad run 3 week 9 🎓🏃🏽♀️
