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Couch to 5K
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What is your week April wk 1

The numbers of folk on the forum increase daily.. and although it is tricky to keep up with everyone's progress... it is great to have a little fun post, so we can see who is on which week of the programme, and hopefully it will help everyone to feel more included on the forum.

We can support, encourage and generally help each other, in a positive and friendly way, with no thought of comparison.

Please remember it doesn't matter if you stay on the same week for a while, that is fine; it is a journey and it really doesn't matter how long it takes, it will be so worth it when you get to the final run.

If you have just graduated, also, this will be a great place to keep you motivated,and there is always the Quest on the Bridge to 10k forum also, for Graduates., and the new Quest on here too...launched last month !

One of the best things about this weekly chat is that you can talk to each other, support and encourage each other and find folk on the same week or run as you.

So, please do come and join the fun.... Let us know how it is going :)

Oldfloss x

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This week is slightly reduced exercise for me as I did my 2.5km swim in Saturday so my body need a bit of recovery in the early part of the week, then back to my HM training for the latter part.

Have a great week everyone

Rfc x

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It’s graduation week for me! Did Run 1 yesterday n still can’t quite believe I ran for 30 minutes! This programme really does work, it’s amazing! 😃

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Woohoo, brilliant, looking forward to seeing that badge next to your name later In the week. 😀

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Me too! 😃

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I started C25K on Saturday and I just did my R2 of W1 today...love hearing everyone's success stories and following the progress of others too! Hope everyone has a great week

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We are so lucky with all the support we have on here, well done on getting started, have a great week too. Rfc x

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Finished week 8 yesterday! Should be graduating in about 7-9 days! So excited

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So exciting, not long now, Good luck. Rfc x

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I’ve graduated and just started my second week of Consolidation runs (No 4) - keeping the positivity and motivation going 🏃‍♀️

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Brilliant, well done on your graduation. Sounds like you have a great positive start to your running journey. Rfc x

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Graduation week for me too! 9:1 tomorrow and should graduate on Saturday Woohoo

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Woohoo indeed, an exciting week, brilliant. Good luck. Rfc x

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Week 5 for me, can’t believe I did R1 this morning and am looking forward to how I get on with R2 onWed or Thurs!

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Well done, over half way now 😀. Rfc x

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Week 3 run 1 completed today and i am blown away that i could do it 💗

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That is great news, Slow and steady you will get to the end no problem. Rfc x

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I have W3R1 in the morning! Xx

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Finally went and had gait analysis done today - prompted may I add because I was finishing my 25 min runs with aching knees (week 7 run 2). Please follow advice on here and get a gait analysis done. I am neutral but the shoes I am running in are not giving me sufficient support so am now scouring internet for more appropriate footwear. If I’m honest I was too embarrassed to go into a specialist running shop when I started this programme but if I’ve learned one thing it’s that nobody cares how old or unfit I am and I really wish I hadn’t been so vain. Anyway feeling much better now I’ve got over that hurdle and hubby’s happy 🤪 cos he’s buying me a new pair of trainers for my upcoming birthday - pressie sorted - keep on going folks whatever stage you are in the programme and keep learning new things about yourself like I am 😬

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Well said Northreader!

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Oh I wish I could get gait anaylsis done... I'm on Week 7 as well, and my knees and achilles are having rebellion... I'm 3 hours drive from such a service as I'm in central Portugal, and the nearest I've found is in Lisbon! (I've got a Birthday coming up too, so that would be a nice little trip to suggest to my hubby! LOL)

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Well I’m having to rest my legs now as I can tell I would be doing myself harm if I carry on at the moment - so my lovely new shoes have arrived and I can’t wear them yet! I’m trying to be sensible and take some time out but I really want to get back out there however for the next few days light exercise only - please look after your achilles as I had terrible trouble with repairing them over the last couple of years mainly because I carried on walking with the pain too long and had to see an osteopath - I can recommend ice packs for 20 minutes as many times during the day as possible. I also wear insoles in my shoes all the time now which definitely help. Work on your hubby for that trip, you won’t regret it 😁

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I was sure I had replied to this yesterday 😳. Great birthday present, new running shoes are great there is just something about the first run in new trainers, Have fun when you get them. Rfc x

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Thanks I will 😬

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Tomorrow is Wk 3 run 3 and then on to week 4 on Thursday.

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Well done, happy running. Rfc x

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I start W3 in the morning! Great to see people on at the same part of the journey

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Just completed run 1 week 2 and feel great. Must admit I'm a bit daunted about the increased running time as the weeks progress but will see how it goes! Does anyone know if the app tracks distance or do I need another device running to do that, so far I only know how long I've been running for by start and finish time?

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The app only records time not distance we try to dissuade from worrying about distance as it can stop you finding your own natural running rythmn. There is enough time after graduation to work on speed 😀. Don’t worry, you will be ready for the increase, trust in the plan. Rfc x

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Thx

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Rfc is correct. I was daunted by the idea of running 90 seconds let alone 20 minutes. But, somehow, despite myself, the program has helped me increase my stamina and duration so that now, at the end of week 6, I'm not daunted by it all at all and in fact I'm really looking forward to the longer runs that week 7 and beyond will bring. Trust the plan :)

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Just done week 4 run 2, and feeling amazed that I can do this. Scheduled another run for Thursday, then on to week 5 on Saturday!

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You have hit the half way mark, well done. Happy running. Rfc x

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Wow! Have you been able to run every other day? You are flying!

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Thanks, yes I've been running every other day. I just couldn't see the point in taking an extra rest day every week. Of course I might need it as I go further along 😉 just got in from W5R2, so the big twenty minutes on Wednesday! 😬

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Hi, I am on week 7, did Run 1 this morning. I am so glad to have started this programme and even more glad to have signed up to this lovely supportive Forum. I love hearing about other folks runs and their progress and seeing the photos, some of you have lovely routes to run. When I see other runners out there, I wonder if they are also following the C25K programme. Maybe there should be some secret masonic like sign to give another runner!

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I always try and give a little smile to runners going the other way, on the whole they all smile back and the ones that don’t I think they must have a lot going on, the running community in general is very encouraging and supportive. Saying that we are also so lucky with our little forum. Not long now for graduation, happy running. Rfc x

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W6R1 for me this morning, struggled a bit for the first time, felt quite sick to begin with and found the run, walk, run, walk etc difficult to get my head round after the just keep going of W5R3, it was also back to dark mornings following the clock change BUT I did complete it!

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That run is notorious for getting to people but you did it, well done. Rfc x

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All I kept thinking was there's a reason why they've structured week 6 like this so just get on with it!

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I was a bit like that too. I've just done W6R2 (it was okay) and I'm looking forward to the 25 minute R3 and then, of course, into W7

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Week 9! I’m on the last week! Still pinching myself to be sure I’m not dreaming. I’m mid 40’s and carrying 30kg excess baggage but this C25K has been a life changer. Did week 9 R1 this morning. Pumped up the music and was really buzzing by the end.

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Woohoo another one coming for graduation soon 😀. The game changer for me with my weight was I stopped thinking about good and bad food, I started to think of my body as a machine and work out what it needed to fuel to run, I love my long runs when I have leeway for treats 😉.Rfc x

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My week is starting to do exercise for at least an hour daily... I’ve been building towards that since starting REDJanuary and so far so good!

I also started the week seeing these words from my in ear coach:

“In honor of April Fools I’ll give you some of the worst advice I can.

I begin with...

NO PAIN. NO GAIN.

An all time stupid statement.

If you can only make gains while in pain then I’m pretty sure you’re just always in pain. Get that checked out.”

And

“RUNNING SUCKS.

Yeah, I don’t think so. Not running sucks though. And running the wrong way, being injured, having a terrible attitude or a miserable coach or unsupportive teammates sucks. But running does not suck.”

Good advice in the first one, and the second one made me think how much I appreciate my teammates... and I believe there’s 74k of you and rising!

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I hate no pain no gain, it has caused so many problems 😡. Would you believe it for the first 47 years of my life I was very vocal about how much I hate running, Hehe look at me now 😂😂😂.

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Week 5 for me. Hurrah. Im so excited about this program which sounds really cheesy. But its not easy, I’ve had to do some repeats yet I’m succeeding at this, at my own pace and wow it feels good. Thanks to all the people who post encouragement and their own inspirational experiences.

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No cheesy at all, if there was anywhere that would understand that statement it would be here, happy running Rfc x

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It's week three for me, run two tomorrow. Hoping it's slightly easier than yesterday!

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The weather going up and down doesn’t help this week, I hope it goes well for you. Rfc x

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Hi, second week of consolidation just started last night and I tried the stepping stones plus podcast with Laura who I chose as my coach on C25K. Found it quite tough but was really chuffed that I did it as it encourages you to increase pace gradually through the run. I’m hopeful this podcast will get me running to 5K as I’m nowhere near that yet. Also did first Parkrun Saturday which was very slow so want to improve my pb as my new target.

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Well done on your first Parkrun, at least you now have a mental idea of the 5km which will help you get there. Rfc x

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Kicking myself back into gear by having a second go from the beginning. Absolutely loving being able to run week one without any repeats, after the nine weeks it took me last autumn ! I first managed by counting in sixteens, adding an extra 16 jogging paces week on week, and now find that whenever Sanjeev says “Start running !” I automatically start counting ! Hope it’ll have worn off by week 2 😂

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It is so different doing the app for the second time, rather than complete fear there is now a little voice in your head saying, well you have done it before, which is so much nicer. Happy running. Rfc x

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Isn’t that a fact ?! Thanks Rfc x

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Just got back from my first outing took 3 months to find the time

Left the house freezing got back ready for the shower and start the day

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That first run is always the hardest, well done for getting out there. Rfc x

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Week 4 for me. Did run 1 on Tue and was a bit tough that last 5 min but I got through it. Hoping to get out again tomorrow and hoping the last 5 mins of running feels slightly easier 😬

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I hope so too, you are doing great you are hitting the half way mark 😀. Rfc x

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Week 2 for me. It should have been run 2 this morning but it is POURING!!

I haven't invested in wet weather gear yet. Any advice on what to look for so I can avoided the steamed pudding feeling would be greatly appreciated.

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I have a windproof jacket, they tend to be lightweight and let your breathe. They do keep you dry in a fashion. I will got out in light rain, once your out there it is fine. 😀. As you are building up your running wardrobe, layers is the best way to go, think about your base layer and then build up warmth and weathproof, for rain a baseball cap and a buff is brilliant in the winter/colder months.

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I’m on week 1, going to repeat it tho as I started Monday and I couldn’t finish it, ended up walking for the last 2 runs but I finished it yesterday and I was so proud of myself!

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You have every right to feel proud, well done, that is exactly the right thing to do, it is what we encourage people to do because that’s way you build up safely in the time that is correct for you, 9 weeks is only a guideline. I took a lot longer 😀.

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I'm in Week 6. Completed R1 yesterday, R2 tomorrow (obvs :-) )

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Well done over half way now, Happy running. Rfc x

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Thank you. Completed Week 6 this morning. On top of the world :D

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Completed week 5 this morning! 20 mins running - what?!

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That is brilliant, well done. Rfc x

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W7R1 completed this morning 😍!!?

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Well done, happy running. Rfc x

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Hi, I did W4 R1 on Sunday but not managed to schedule another yet this week... I am running the school run pushing a buggy so kinda substituting that some days for the C25k guided runs. I am totally impressed how my fitness has improved so quickly, and am enjoying the programme.

I realised that all my life my mum had made comments about running being bad for knees, and I never considered running myself. Then I wanted to get fit after a few sedentary years, and running seems easiest to fit in, and it is cheap. I am up for the target of 5k, and I never thought I'd say that 🙂

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I have osteoarthritis and since I started running it has only made mine better, the stronger muscles support the weaker joints and protect them. I must say the days I go to the gym and swim are so much harder to fit in than a quick run, you will get too 5km no problem, happy running. Rfc. X

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It is W3R1 for me in the morning. I have been following the plan and have had some tough runs but I’ve managed to stick to it (pleasantly surprised myself!). I am 100% committed to c25k and I accept that somewhere down the line I will have that horrible run just like everyone else! The advice on the FAQ blog has mentally prepared me that every run will feel different and you know what, it’s totally OK! Because I am trying, I am enjoying and I will get there 😊

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One of the biggest hurdles is knowing that a bad run is a bad run and just that, it is great that you are mentally prepared for that, much better than me, I came home In tears after my first bad one, everyone on The forum put me right. Happy running. Rfc x

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Thank you. That’s where this forum will make the different between giving up and completing the challenge! Xx

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On monday i will be starting week 3. Im so wanting to do this and determined i will complete this.

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You will do it, keep coming back and soaking up all the encouragement on here, we will get you to the finish line. Happy running. Rfc x

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Week3R2 in the diary for today. Some days I can't bear the thought of running, others like today, I am itching to get out there. Love that I can do this at my own pace, love the buzz after the run. Just wish I'd done this sooner!

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I started running just before I hit 50, I so wish I had started in My 30’s. I was too busy telling everyone how much I hated running, oh how times have changed 😂😂😂. Happy running. Rfc x

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