A Christmas miracle?

[KennoUK]

My big mission had been to finish the couch to 5k programme by the end of this year. I'm too scared to run in the outside world so I've been running on the treadmill at my gym near my office. Today is my last day in work before Christmas so this was the big one.

I've also been edging closer and closer to running the full 5k in 30 mins but have only managed around 4.5k so far.

So, today I decided to go for it. I put the 1 degree incline on. Walked at 5.5kph for 5 mins to warm up, then went straight for 10kph and settled into my stride.

Could I smash through the pain barrier and do it? Would there be a Christmas miracle?!

No. Definitely not. I did 21 mins and then had to stop.

Ah well. Merry Christmas everyone!

[Phoenix_flames21 Graduate]

I think you had your miracle right there but just didn't realise it! Remember back to wk1 when you struggled with your first run? You've just done 21 minutes at 10kmph!!!! I'd say that's pretty miraculous! 👼

[KennoUK Graduate in reply to Phoenix_flames21]

That's very true. It was only a few weeks ago I was amazed I could run for a few minutes without collapsing!

[UnfitNoMore Graduate]

Great effort... it’s not easy to up pace and duration, it’s best to do one or the other as both can get you injured, but I get why you attempted it and I’m thinking you were closer than the number implies.

Don’t fear the outdoors, nobody really notices us, they may say hi, they may smile, but by the time they get home we’re forgotten.

[KennoUK Graduate in reply to UnfitNoMore]

I suppose at least I know what my limit is at the moment! I'd done the first 2 week 9 runs at 9kph and upped my speed in the final couple of minutes so always wondered if I could push myself to do it.

I need to find time to redo this run to finish the course then slowly work towards the 30 min 5k.

Might attempt a short outdoor run first to see how I get on.

[UnfitNoMore Graduate in reply to KennoUK]

Why not... it’s there... you don’t have to do 5k to complete the plan. I didn’t, and I’m quite proud that I then went and got it. The best method would be to extend a run to 35 (which is nicely within the 10% addition rule) just to bag it... then you have 5k endurance in the legs... extend again and you’re over that, then if you can run 40 you will probably be able to run 30 at the pace you hit today... if not then long becomes 45... it will come, don’t overly worry about it.

When you come outdoors, keep that pace low... let your legs get used to driving the pace themselves for a few runs.

[KennoUK Graduate in reply to UnfitNoMore]

I had an unexpected window of opportunity for another run today so braved the outside world along with my wife. Good job she was there to keep my pace steady and managed it not too much slower than my treadmill runs. Think we ran about 4.25k which I'm happy with. Can still aim for the full 5k without having to rush it. Took about 10 mins or so to get used to running outside but the 30 mins seemed to go a lot quicker than on the treadmill. I'll have to do a bit of both from now on!

[UnfitNoMore Graduate in reply to KennoUK]

Glad you enjoyed the outdoors... nice running there, many struggle going either way with the change!