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Couch to 5K
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W5r3!!!

Ok so I started the couch to 5k a few weeks ago as I am getting married next year and want to look amazing! Other people I know had started the couch to 5k so I thought if they can do it so can I!

The first week almost killedme. I couldn't believe how unfit I was and the thought of running an extra 30 seconds non stop felt almost impossible.

Skip forward 5 weeks and I have just competed a full 20 minutes without stopping. How the hell did I manage that when I almost died doing my final 8 minute run a couple of days before!

I never thought I would be able to get this far. I have truly shocked myself and just goes to show that anybody can do this if they put their mind to it.

Don't get me wrong the 20 minutes felt like a big struggle at certain times however my average speed was 5.9mph and my max speed was 6.4mph with an average pace of 10.36 per mile! I may not be marathon ready just yet but I am definitely heading in the right direction!

Edit: forgot to mention for the run itself I covered 1.9 miles :D

How did everybody else feel when they got to this point? Does it now start to feel easier?

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Well done you... but, I feel you may be moving a little too fast.

If the runs at this stage still feel like a struggle and you are looking for it to feel easier, then the answer is there.

You started this, you are really focused and determined... now, just pull back gently and enjoy the rest of the plan!

it may not get easier, but if you do this in a steady structured way you will get stronger and stronger.

The runs get longer.. the rest of you needs to be strong...as well as your legs... so, build up your core strength and stamina exercises on some of your rest days.... then.. try to relax and have fun. Take each run gently and slowly and steadily!

Get to those 30 minute runs having had fun... that is all you need to do, to be well on the way to being that stunning bride:) We shall be watching for those photos next year.. ( Yes, you'll still be here with us... probably doing wonderful things ! :)

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If you push it it never gets easier. Slow right down, build up your stamina and the body will respond. Whatever you do, don’t rush. The longer you do this, the longer the runs , the better you will feel (inside) and look (outside).

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Yeay... so true.. I wondered why I looked so good...ha, ha ha !!!

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Ok, ok, other minor details such as cross training (weights, planks, squats, stretches and pushups combined with balanced diet also help). Whatever happened to Rignold? I miss his posts!?

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Yes.. I do all of those... ( except planks... ) and yes Rig has been absent for a while..:).

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Welcome to the forum and well done on your milestone run.

This guide to the plan is essential reading healthunlocked.com/couchto5... it is full of tips.

Keep running, keep smiling.

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Wow Mandy, your speedy!!! Well run on your journey thus far, your doing fab. Oldfloss has given you some wise words to follow too👍🏻

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I never realised I was running that fast it feels like I am barely moving and think that if I go any slower I will be going backwards! I will deffinately keep that in mind going forward and will keep you updated. Thanks for the advice so far!

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‘Slow’ makes you stronger as it builds you up. ‘Fast’ helps you get injured. That’s the simple terms. And never compare your times with the next guy, always follow yourself. If you have to run slower than Armstrong on the Moon, so be it. You will notice gradual improvement as you go along, your body will surprise you.

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Great that you have made such progress and have ended week 5 on a high. Take a look at posts from people who have run week 6 and you will see that it can be challenging. Take the advice that has been posted, try and slow down and enjoy the rest of the plan.

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I’m with them, it gets easier when you back off the pace... I run 3 different paces and I love the slowest one the most, such relaxing runs and I get to do them most of the time, safe in the knowledge that they build my endurance, and that makes my fast faster!

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I agree with the others, it will always feel hard if you train hard. I know because I do it too. I always push myself on my runs. It just comes naturally to me and I love the feeling of giving it my all. Hence, I don't talk when I run and it's strenous exercise all the way through. I don't think there's anything wrong with that unless you begin to feel that it's too hard and it turns you off going out.

However , last week I ran a 5k race with a friend who doesn't run often. She runs slower than me and I decided to stay at her pace and just enjoy the run. 4k in I had not broken a sweat, was able to hold a conversation and felt thoroughly comfortable. That was my first time really enjoying the run. It brought it home to me how fit I have a actually become.

PS my friend had to stop and walk at the 4k mark so I took that as my opportunity to boot it the rest of the way, ending the race in my usual exhausted, red-faced,sweaty fashion. I just can't help myself 😂.

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I think what my problem might be is that because I run on my own I have nobody to compare my pace to so I go along at a pace that feels like a snail pace but you all have said I am going rather quick considering so I will definitely pay more attention to my pace as I can clearly do longer runs now so I will concentrate on that and will keep you posted :)

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This post is fabulous: thank you Mandy! I am just back from week 5 run 1 and wondering how I will get through the rest of this week, but your words are so encouraging! I’m now looking forwards to feeling how you do later this week 👍

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I never thought I could make it this far but I feel amazing that I have! Keep going and talk to yourself as you go along I find that helps even though I may look strange although I go out first thing in the morning so avoid any awkward looks! Good luck for the rest of the week :)

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Thank you. Enjoy week 6 👍

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Wow amazing. Looking for positive stories like this as I have started today and done my first run and wanted to pass out 😂. Well done.

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I honestly felt exactly the same and thought about giving up straight away. I am so glad I didn't as I now feel amazing even though I struggled to make it up the stairs to the bath after this morning! At least it is a good pain. Keep it up and keep us posted :)

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