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The Let’s Get this Party Started Quest week 1 - Feel free to join

The Let’s Get The Party Started Quest

Week One

Please feel free to join in if you have graduated. We will be running these Quests every week so don’t worry you can join in any time after Graduation, it doesn’t matter when it is even if it is just for the last week.

Also please join if you have graduated and are on the IC, I have found reading and supporting other runners when I am on the IC helps to keep my motivation up and I like to still feel part of this community, so if you are on the IC put your name down, we will support you all the way back to your first run.

Here is the explanation of what the Quest is.

What the quest is:-

The quest lasts for a calendar month

You can join any time within that time.

The main aim of the quest is to help you find a focus or goal that you would like to achieve by the end of the Quest period.

We ask that you are a graduate . The main reason we ask this is that while you are doing the program your plan is very structured, so we wouldn't want the quest to interfere with that.

Most popular goals are:-

To run three times a week

To slowly increase distance

To train for a specific race

To add In Stretch and strength exercises

As you can see they are personal to yourself and it's totally your own choice.

Every week I will pin a new post where all the members of the quest can talk about how things are going. Please chat with each other and support each other’s Quests.

My advise to you is to make your goals achievable as it is very easy to get discouraged if you aim too high. It is better to aim a little less and feel great at the end of the Quest and add some more in for the next Quest. Motivation is at its best when you feel a sense of achievement through something you are trying to do. There will be a new quest every month.

Please don’t forget that all the forums are here for your benefit. They are set up to help with questions and queries as your progress on your running journey. Feel free to join any or all Of them. You will find different levels of help on each forum, so it is well worth a look around.

We have the Bridge to 10km - this forum is for runners who need a little bit more technical advice than is offered on the C25K.

healthunlocked.com/bridgeto10k

We have the Marathon Running and Race support.

Again this is another step up in the type of advice that is offered and it is there if you should ever need it.

healthunlocked.com/marathon...

We have the Strength and Flex forum, which is set up to help you with the NHS stretches and Strength workouts. Squats, lunges and the like are all in these programs.

healthunlocked.com/strength...

We also have the Active 10 which used to be called walking for health. It is a great forum for sharing your walks on your days off or if you are on the Injury Couch.

healthunlocked.com/active10

Please feel free to have a look round all the forums but also keep in mind we need your help for new runners so you can support and encourage them on the C25K forum as they learn to run, so they can come and join us on these Quests once they have graduated.

Happy running to you all

I can’t wait to see what your Quests are going to be!

Realfoodieclub, Oldfloss, Millsie-j and Roseabi. X.

.

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I will get the party started.

I’m well into my HM training plan for my HM In May and on 30th March I have a 2.5km swim. So my quest is to keep up with my training and add at least one stretch and one Stregnth session a week in.

Happy Questing everyone.

Rfc x

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Since I graduated at the beginning of December and after doing my consolidation runs, Christmas and some bad weather in January meant I wasn’t always running 3 times a week like I had on C25K. So my quest is to run 3 times a week ...no excuses.

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One of the good things I have found that because I am not following the app I have allowed myself not to run for ‘x’ minutes every run. Took the car in for service and ran back home, only 2.5k but really enjoyed just running for the fun of it, rather than waiting for the announced run end. Bagged PB for 1k in the process 👍 without trying to increase m y speed.

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Yes I’m enjoying the freedom of running for whatever I feel like and I usually manage 2-3 runs each week. And they vary from 4-6k depending on how I feel that day. I just want a bit more consistency of making it 3 times a week 😊

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Great Quest, the weather has been all over the place this Winter. I refuse to run on ice, you won’t be alone with the disruption. Hopefully it will be better now 😀. Rfc x

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My quest is to ensure I run 3 times a week, I have entered the March Race at your Pace to complete 50 miles in March, having calculated what this means based on my current running distance then to complete it I need to do 3x 5k sessions a week (plus a few meters). This is my quest.

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I know my maths doesn’t quite add up, but I’m working on the basis my runs will increase in distance too as March progresses .. 🤨😁

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First run starts tonight! Was meant to run yesterday but delayed it so the miles count haha

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ha ha .. I have been out this morning, Run 1 in the bag .. :-)

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Yes!

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Great Quest. I used Race at your pace to get back into my swim training in January it really helped. They do lovely medals. Rfc x

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Hello, I graduated back in June, kept it up till about Nov and then illness hit and haven't really got back to my 3 runs a week since then. My quest is to run 3 times a week again. I have really lost my motivation so I hope this helps

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I hope so too, would be such a shame to get this far then stop. Good luck

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We will help you get it back again. It takes us a bit longer to get over illness than we think. Take it steady and be kind to to yourself, slow runs as you build up and that will help to find the motivation. Rfc x

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Thank you. I think it is the time of year but I really do need to get back to it. Thanks for organising this, it should give me the push I need.

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Mine is to continue to run for two times a week, with the occasional third if time allows.

Make 5k, longest is 4.5 now

Increase running time to 45 mins, 10 mins longer than now.

To Keep enjoying the fun of running 😁

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I only have ever run twice a week after graduation , I love cross training, you are no not far off that 5km, I am sure you will get there by the end of the month. Rfc x

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That’s interesting, it seems like everybody else does 3 runs pw, know I shouldn’t compare with other people but did have a niggling feeling I was being a wimp, but at 69 and having to walk the Setters for 3 hours a day, we average 10 miles a day, I feel bit wiped out if I try to do anymore. Also have Pilates class once a week; it’s a full time job this keeping fit, good job I am retired 🙄

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I often only manage to fit in two runs in the week. You sound like you’re not short of exercise !

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Hi BK really good to see you on the forums, hope you can get to graduate this month 😉

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Ahead of you there, Setters - I graduated on 11th Feb. Same date as my driving test, but almost a decade between !

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After I graduated I was training for a sprint triathlon (my one and only one) and it involved only two runs a week and I have sort of stuck with it. I am training for my 5th HM and have never really run more than twice a week. The great thing is once you graduate Running is yours to do what you want with it. 😀. You are getting out and about and with so much on it will probably make sense to run twice a week. I have been doing that nearly six years and am in my mid fifties and I am the fittest I have ever been. 😀

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I have also joined race at your pace and my quest will be to run 50 miles in March. This will mean at least 16 runs of 5K which is going to be really tough going but my challenge is to be a happier healthier me before my birthday at the start of April 🏃‍♀️🏃‍♀️

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we can drag each other through this .. :-)

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I just realised our pictures are very similar 🤣

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:-) lol ...

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Hehe and mine 😀.

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:-)

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They are really good and great medals. We will help keep you going. Your going to be in a great place for your birthday and with a lovely medal. Rfc x

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Hopefully not the IC! Haha, thank you, could not have done this without the support here x

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I had a quick look at Your pace as I didn’t know what it was, and found myself signing up to 25 miles. Am blaming you totally 😂

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Yes! Happy to take full responsibility! :-)

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Brilliant Setters.. :-)

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My quest is to be able to cover 5k in roughly 40-45 minutes. I graduated just over a week ago and am close to making 5k in the 30 min run plus two 5 min walks added together, but I'm not quite there yet. I'd like to reach that magic 5k figure on at least one run a week (trying to keep this achievable).

I've just got a new phone and downloaded strava so hopefully I'll know how much ground I cover (rather than trying to measure my route on a map!)

I'm not sure if I'll speed up a fraction and cover more ground that way or, probably more likely, just run an extra few minutes. My running has mostly been on the flat at sea level (actually beside the sea) but that's about to change so having more undulating ground will no doubt make reaching that 5k goal slightly more of a challenge. Here goes...

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Good luck! I can also only reach 5K with the warm up and down walk included but hope to run for the full distance soon!

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Take it slow as you get used to a new terrain, you will feel the difference so if you have to take the distance down a bit to compensate do, your joints and muscles will reward you by being stronger in the long term if you do. I’m sure by the the end of the month you will get to 5km. Rfc x

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Thanks. I've already done 3 post graduation runs, all while I was away from home. One was hillier (in a village in the Lake District), one was along by the sea but in a different place to my recent usual runs and the other involved some off-road and part of it was along a beach which was definitely harder going but fun. I may only make the 5k by walking further, but it'll be nice to actually know how far I'm going.

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I totally stunned myself by running up quite a long hill last week, never thought I could do it, but once I got 1/2 way up my bloodymindness kicked in and I made it to the top. Amazing what we can do without realising it. Wasn’t fast but not worried about that. Sure you will get to 5k very soon.

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Im up for the party Rfc!

My nasty cold has really knocked me.... It has left a very naughty chesty cough.

So i am aiming for at least five gentle walks this week, then at least three short run/walks weekly there after until I feel more myself.

I cant believe how badly the cold has affected my sleep which has left me feeling quite low.

But..... a new month and a new quest brings new motivation🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️

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Oh poor you. I had one of those beginning of February. Because I was doing RED a February I walked a gentle 2km every day. I think it helped both my cold and my mind. I get the sleep thing , every time my head hit the pillow I seemed to lose the ability to breathe. Hope you pick up really soon and kick that horrible cold into touch. Xxxx

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There were some horrid colds doing the rounds last month, hope you continue to improve and sleep. I get soooooo grumpy when I can’t sleep 😕

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Thank you! I so rarely get a cold but this has been a good one 🤨

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Hello Everyone 😊

Thanks for setting up this Quest Rfc. I would like to join. I really need to just get out there (won't bore you all with the reasons for not running).

So my quest is to run 3k 3times a week. I can do this when I walk the dog, in my normal walking clothes (just have to wear my running shoes). My aim is to get back into a routine.

I start TODAY!

Good luck to everyone 👍😊

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Hi there, we will help to keep you going. I love 3kms as I get back to running, it is a great distance, easy to fit in but enough to give you a buzz, I am sure it’s going to help you get your mojo back. Good luck 😀. Rfc x

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Thanks for your support and encouragement 😊

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That’s a good idea, once my wellies are not essential footwear I will virtually join you.

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😁 has been mud free here (Somerset) for several weeks but with the rain yesterday and today it will be rather more squelchy!

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Yes here too, but now puddles and mud, the boar don’t help as they plough the forest paths ☹️

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I’ve never got beyond 3k yet, so my quest this month is to reach 4K.

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Great Quest. Small and steady increases. Do you think you are going to increase your times or distances? I added 3 mins on to my run when I was doing it. I saw how the 3 mins felt for a week then if it was fine I added another three mins in the next week, but we are all different. 😀. Good luck. Rfc x

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I’m still on consolidation runs, thanks to the Black Dog, but I think it’ll be time rather than pace to start with. Hoping the pace will pick up over time !

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Oh I missed your graduation, belated congratulations, knew you would do it 🍾🥂

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Thanks - spent a lot of weeks 8 and 9 on Setters Way, so you definitely contributed to my success 😄

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This Quest sounds perfect! I was hoping to have a pace-increase target, but as I too have been struck by the respiratory-infection-lurgy, I’m going to go for 3 x 30 mins a week as my goal. If I can keep to that while losing the lurgy imp and also having a hol in Portugal, I will be ready for Ambition in April. Keep me at it, VRBs. 😄

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Take it steady as you come back to fitness. There have been some nasty bugs around recently. I always start with a couple of fast paced walks before running after an illness it help me gauge if I am ready to run. Take care of yourself. Rfc x

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Thanks. 😊 On the way with the first brisk walk this morning. Felt lovely to be out, but know I am not yet ready for any fancy running target!

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Right, my quest is to complete the Magic 10K again by the end of the month...and to swim at least once a week. Good luck to everyone, enjoy your quest and happy running 🙂🌻

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There is no limit to the amount of quests you are part of, if you think Oldfloss Quest On the bridge will help with the magic 10 side as well you are free to join both and get as much help as you can.

healthunlocked.com/bridgeto...🐇🐇🐇

I have to swim Monday or Tuesday, if I leave it later than that I find all the excuses in the world not to go, but if I go Monday my whole week feels great because I Conquered it 😂.

Good luck

Rfc. X

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Thanks for the info RFC...I just popped over to that quest. Think I need to make a swim plan like you, but may have to be a Thursday...better factor it into the diary now 😂.

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Sounds like a plan to me. 😀.

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Let's try again!

Count me in! This is great. I would like to.......... run three times a week in preparation for a Manuptocancer race in April

.....take part in at least one Park Run in March

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Brilliant, great goals, what distance is your event? Doing a Parkrun in March will be good training for your event. I always feel a little bit like Park Runs are mini events. Good luck. Rfc. X

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Event is 5k am happy to sustain that sort of distance and not really interested in any further atm. Life is too busy with other commitments!

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Then a park run will be a great addition to your training for your event in April. 😀

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Not sure where the best place to lay out my Quest stall is this time but here we go:

There's a bit of a theme - it's all either sixteen times or eight times over the month

First the things I want to do on at least 16 days this month

1) My notebook - it's not quite a gratitude journal, I just note 3+ things that I have noticed or which have pleased me that day

2) Yoga (and a little sub-goal that 4 of those practices will be classes from my subscription service)

3) Food recording

And on 8 days:

4) Run (any distance)

5) Swim (towards my new virtual Derbyshire Wye river swim just started)

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Great tasks as usual. I really like the idea of a gratitude journal, I think that would make even a bad day seem more positive. I am glad you have found another swim to get involved in especially after they cut your last one short. Good luck. Rfc x

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Yes that was a bit of a pig - but I had kept my own records so just didn't get the satisfaction of seeing the challenge complete on the website I was using. I decided to do a shorter river this time* and plot it myself... much fun trying to work out where the Derbyshire Wye actually rises!

*The logical thing to do would've been from Derwent Mouth into the Trent to the Humber and out to sea... but I looked how far that was and I couldn't face another project that would take years.... just yet.

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Me too, I always like to think of three things that made me happy each night, but I usually fall to sleep before the third 😂 Food recording is something I do to as lost 2 Stone this way over 3 years ago and still stick to it to keep my weight under control, first diet that ever worked for me, not that it is a diet as such.

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Yes... I lost 20kgs but have crept over that 'healthy BMI' again (and it's not just about the graph, I know I'm carrying more than I need) I set a weight loss goal last quest (sadly not fulfilled though for understandable reasons) but I'd like to see what I am doing a bit better.

Last month (one of the more challenging of my life) I managed 13 days in my notebook. This month will see the development of some of those challenges, so I thought I'd put the goal down here and see if it helps me remember to do it. I do like a well-rounded programme - and one of last month's challenges was the death of my physical fitness-obsessed father so I am reminded all the more of 'fitness' being about more than just cardio-strength-flexibility.

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Firstly I am so sorry your father has died that is more than challenging! Your weight loss is impressive and you obviously are up for a challenge managing to lose that much, well done you. I found using an app to record food was a lot easier as I tend to eat more or less the same things over a month or so, once I had logged the food it was there for me to pick again. Be kind to yourself at the moment, you will getback on track I’m sure, hope running helps you 🙂

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My 'trouble' is that I *don't* eat the same things over and over and also do a lot of flinging things together...

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Sounds a lot more interesting than my diet🙂

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I am sorry to hear about your Dad. Take care of yourself. Xxx

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Beware the ides of March... think that’s the 15th if memory serves... think historically it would have been a good day to be running!

I will run 100km this month. 20k in the first week is required.

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Great Quest. Are you still on for RED March, (Wow for some reason that sounds like an aggressive thing to do 😂😂😂). Rfc x

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Yes... RED army marching 😂. RED 2019 is still on!

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Wow in awe 😀

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This looks great for future (if I graduate)... just wondering what IC means?! Thanks! X

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IC is short for Injury Couch. Anyone who can’t run due to an injury or illness. You have just reminded me that I have to put the finishing touches to the forums glossary and put it up. I will get on the case.

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Ah thank you!! I wondered if it were maybe Internet Coaching (!) 😂

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Just peeked at were you’re up to... you’ll be questing soon!!

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Aw... thank you - fingers crossed!!

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I like this...thanks for setting up!! My quest this month is to try and up my pace per km. I’m VERY slow. I graduated last year but have just been doing stuff and have missed the structure of the plan. So having something to do and maybe report back in will do me good! Happy weekend. 🏃‍♀️🏃‍♀️🏃‍♀️

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That sounds like a good goal to me. I am a back of the pack runner too, every now and then I work on it a bit, my favourite one is upping the pace for my last Km of my run. I know that as soon as I’m finished I can have a nice cuppa 😀.

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My quest is to run 100 km in March as part of my target of running 1000km in 2019, just a few k behind target at the end of Feb so looking to catch up and get slightly ahead of the game

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Oh same as me, I am doing a POW challenge for a medal with 1000km in 2019. I do like a medal 😀. I am sure you will catch up this month. Rfc x

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What a great thought, keeping each other virtual company over 1000k, I am after a medal too, but what is POW?

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It is this company. I did their 500km last year so I have upped it to 1000km this year

powvirtualrunning.co.uk

I am at 232.56km this year so far, it includes Runs, walks and swims.

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My Quest is to run 10K by the end of March and to run a sub 29 minute 5k at my local Parkrun.

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Steady increases will help getting to 10km. Good luck with your sub 29 min park run, i find park run is great for really picking up the pace and going for it. Rfc x

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Thank you. Part of the Quest completed this morning. Ran a Parkrun which was my closest Parkrun not yet done in a time of 28:25

Happy with that.

Damien

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Wow, ask and you received, well done on your sub 29 min park run. 😀.

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I need help!

I graduated with pride and amazement last Sunday morning . Had visitors arrive in the afternoon and haven’t seen my running shoes since.

It’s been a week of overeating and drinking too much - I feel mentally and physically lousy!

So - visitors leave on Sunday and my quest starts Monday - I want to run 3 times a week ..... I want to keep it to 30 mins each time and would really like to get to 5km..

I know it’s in ne to do it - but struggle to avoid distractions and temptations !

I guess it’s a case of JFDI - but not always easy 😐

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Your are here and you have made a plan, that is a really positive start. You will get back into it no problem, guests can really throw out your routine, we will help you get back to it. Rfc x

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Thank you 🙏

I don’t want to go back to being the pre C25k me!

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My Quest is to incoperate 3 Pilates sessions into my week along with running three times a week. Just done my first one ever following a you tube tutorial.

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That is a great Quest. I find doing things like Pilates, yoga and stretching really helps my running muscles recover and get ready for the next run. Rfc x

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I have graduated today, am I qualified enough to join the quest?

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I see that wonderful badge next to your name, Congratulations and well done. Of course you can join the Quest. What do you think you will be looking to do 😀. Rfc x

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I’d love to be included in this quest. It’s great having extra motivations.

My quest is to continue running 30 mins 3 times a week so over the next month I’m expecting to feel stronger in my legs which I’m hoping will be reflected in better breathing and a consistent pace.

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That sounds like a great Quest. I am sure your breathing will feel easier by the end of the month. Rfc x

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Hi guys , all up for 'Quest' , and mine is to run 5 more consolidation runs of 35 minutes over the next two weeks and then on the third week increase one of the runs to 40 minutes and the last week of the month will include a 45 minute run !! Strengthening exercises and stretches are a given on our rest days .

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Great Quest, very balanced and steady increases. Good luck. Rfc x

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Hi all, I'm going to start low: to make sure that I run regularly (at least twice a week) and enjoy it, while I work out a longer term plan

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That is a great plan, manageable bites always work the best in the long term. Good luck. Rfc x

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Yes, I think more realistic than I’ll run a marathon next year! X

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Graduated last summer, had some decent times and upto 8k, November came, along with dodgy Achilles, Christmas with all the children and their partners back from uni, then virus which has lead to return of asthma and half a stone heavier than when I graduated.

Daughter graduates in July, this is my motivation, Photo alert!

First Parkrun will be April, aiming for under 36 mins. I am running 5k three(ish) times a week. Times range from 34-39 minutes, but it seems a real slog.

Finally, to the quest, I am going to walk and do core strengthening/ resistance exercises on the non running days, I am hoping that this will assist the running by a better general level of fitness.

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You will get there and be the proud parent in that photo. 😀. Over the weekend I will Be making some announcements regarding the Stregnth and flex forum which should help you as well. Good luck.

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After a few days thought, I’ve registered for a 10k (well 6 mile) in a village we used to live in, in July.

So in March it’s consolidation, 3 x runs a week, and a big study of all the information and advice that is out there. I’m reasonably confident that I can build up to it (on the shoulders of others experience), my biggest concern is a long slow hill half way round the race course - it’s a killer for those of us who only generally have little short hills.

But not long ago I was amazed to run for 60 seconds - so here goes.

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Take it nice and steady, try and add a few hills in every now and then ready for that one in your event and you should be fine.

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I am aiming to do 40k4lent. The aim is to walk, cycle, run 1k each day during lent with every Sunday off. I am planning to run at least one lap (roughly 1.3km) of my local common immediately when I get home from work. I am aiming to use these shorter runs to push myself to run a bit faster. I will be running a 5k parkrun each Saturday to make sure I definitely reach the 40km total even if I have to miss one or more days runs

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That sounds like a great plan. I really like that idea. Good luck.

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My Quest is to add strength training once a week increasing to twice then thrice.

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Great plan, I am working on getting some more things on the Stregnth and Flex forum to help us as well, so that will help with your Quest.

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