Just completed W4 with a 5k..!: So I’m really... - Couch to 5K

Couch to 5K

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Just completed W4 with a 5k..!

Pancakes86 profile image

So I’m really enjoying the programme, going through all the steps. Had a break for a chest infection but managed to pick things up again when I’d recovered.

Then... a friend of mine suggested I do a park run (which was always the plan once I’d finished C25K) but said I should just try it anyway, run at my own pace, walk if I need to etc. I wasn’t sure if I was ready for it, but he seemed convinced so I did it...

And I ran the whole thing in 36:15!

Honestly, I could have cried. I could barely run for 1km before, so to do that felt amazing. The furthest and longest I’ve ever run in my life. I didn’t know I had it in me!

Now I don’t really know what to do next? Do I continue with C25K anyway, or try something different? I’m thinking the training will just help me improve but I don’t know.

I’m not encouraging people to do a 5k halfway through the programme because everyone is different, but it felt right for me and I put that down to C25K - it’s a life changer! 💪

18 Replies

Bet that feels great, I want to be able to do that too

Pancakes86 profile image
Pancakes86 in reply to

Felt great. I still can’t quite believe I did it! Just a bit conscious of not going too far and ruining my training but I think it’s ok.

Oldfloss profile image
OldflossAdministrator in reply to

You will get to the 30 minutes in Week 9... don;t worry :)

Brilliant to do this and I'm sure you feel fantastic at this achievement. If you are looking for advice I think mine would be to continue to do c25k because it is such a good programme at building strength, stamina and endurance that you when you graduate your transition to parkruns will be even easier.

I've just completed wk4 too and I wish I could do what you have done!

Oldfloss profile image
OldflossAdministrator in reply to YouCanDoItMan

You will get to the 30 minute runs... never fear!

Oldfloss profile image

I would say, well done... because clearly you have a level of fitness to achieve this.

But.. ( there is always a but:))

We would advise finishing the plan... it is all too easy to damage our muscles but moving too far too soon..

Our running muscles as new runners need time to build up.. and time to heal in between runs. The plan builds those muscles up and our stamina and our strength.

I have a friend who can run 5K with me... she cannot run any further...The choice is yours, but we would say.. finish this and then move on safely and injury free. Hidden injuries are just that..hidden :)

Pancakes86 profile image
Pancakes86 in reply to Oldfloss

Thanks for the advice! I’m so pleased at how far I’ve come, but I don’t want to ruin that. I’m happy on the plan because I like the structure and it’s obviously working. I’ll keep going with it!

Oldfloss profile image
OldflossAdministrator in reply to Pancakes86

Well done you... it will stand you in good stead for moving on :)

Millsie-J profile image

Brilliant decision to stick with the programme! Build those running legs slowly and safely, and join us on the graduation podium at the end of week 9. The badge is being shined up ready 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

Well done.

We are all capable of doing way more than is wise for the current conditioning of our bodies and I would suggest that not continuing with C25K would be increasing your injury risk.

We recommend that if you are mid programme and you want to take part in parkrun, then you stick to your programmed C25K runs and walk the rest.

Experienced runners often forget, or may in fact be ignorant, of the need to build your stamina and strength over an extended period. You might get away with abandoning the plan.......you might not.......is it worth the risk.

It is so easy to do too much too soon.......ask any physio.

Well that’s told me.

GoGo_JoJo profile image
GoGo_JoJoModerator in reply to Pancakes86

It's said with your best interests at heart. I did way too much after graduation and brought myself to a point where I could barely, painfully, walk a mile let alone run.

Building gradually and training your whole body is so crucial.

Well done on your parkrun and enjoy the rest of your c25k journey. You've had a taste now of what is to come 👍😉

Pancakes86 profile image
Pancakes86 in reply to GoGo_JoJo

Thank you. It just dampened my enthusiasm a little.

Perhaps I should have been clearer in my original post - I definitely want to keep training and build up properly to make sure this isn’t a one time thing. I just wanted some advice on what training I should do really. I’m more than happy to stick to C25K as I enjoy it, just wanted to make sure I was doing the right thing.

GoGo_JoJo profile image
GoGo_JoJoModerator in reply to Pancakes86

I know. It can definitely feel like pulling the rug from under you especially after the fun of the parkrun 😉

The C25K programme is incredible and if we let it, it can teach us much more than just how to run. In our current culture we're simply not used to having to wait for or work towards things. We really need to learn once again to do as we're told (and who really likes that!) and take our time. The end rewards really are worth it.

If I had held back just 1 mile (I went out to do 10 but did 11) and walked the last mile last year I wouldn't have set myself back 4/5 weeks. Our enthusiasm can carry us to the finish but if our body isn't quite ready then we only end up further disheartened.

I wouldn't say don't do Pr again but I would say try and keep within the programme, after all w5 ends with a 20 min straight run so you could do that at Pr, just do a longer warm up walk and slow to a walk for the last 5 mins too. Another week and you're up to 25 mins... then one more 30... You're so close already 😁👍

Pancakes86 profile image
Pancakes86 in reply to GoGo_JoJo

Thank you, I really appreciate you taking the time to reply and clarify things for me. Definitely don’t want to stop or injure myself so good to know I can stop overthinking it and just let C25K do the work for me. It’s done so much already. Here’s to it!

IannodaTruffe profile image
IannodaTruffeMentor in reply to Pancakes86

My reply was not intended to dampen enthusiasm, more to give the facts and please bear in mind that I am also thinking of the wider readership when I respond to any post on this forum.

The advice we give is based on our own personal experience and that of thousands of others over the years. It may be perceived as nannying, but you will find that it concurs with the general advice that any new runner would receive from any source that has an understanding of the issues involved in becoming a runner.

Absolutely doesn’t seem like nannying and advice is welcome. Just perhaps the tone is little harsher than you’d intended. Beginner runners are often conscious of how ‘proper’ runners perceive them, and constantly feel like we’re not good enough or doing something wrong so we are sensitive to these things.

Appreciate your intentions, however.

I would sincerely appreciate your advice on where in my reply my tone was harsh. I do not wish to discourage anybody and try to select appropriate language for responses and do not intend to be dictatorial or judgemental but I am aware that some do perceive me as occasionally being "harsh".

As a mentor I do sometimes have to tell people things that they don't really want to hear.

Feel free to PM me if you would rather continue this conversation out of public gaze.

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