Done it: Well here we are 9 1/2 weeks later... - Couch to 5K

Couch to 5K
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Done it

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Well here we are 9 1/2 weeks later. Unlike the film of the same name there was nothing erotic nor romantic about this (these) feet. It was sheer hard work. Pleasurable though when a run was completed. For me the most important part of the training was making myself have a rest day in between runs. I ran Monday, Wednesday and Saturday every week without fail, even when we went away for a week we carried on with the routine. On the rest days I could feel the muscles in my legs rebuilding themselves so that the next time I ran, my body was ready. I really think that this has been one of the best courses that i have taken part in. It seems to have been so well thought out. Each week the idea of running 90 seconds, 3 minutes, 5 minutes seemed unachievable yet when you put your mind to it it just seems to happen. And those repetitions in week 8 well they are progress in that they are building stamina.

Week 4 run 2 was a bit of a turning point. After completing the run and walking back home I felt a stab of pain in my chest and this continued for a while so I sat down and rested when I got home. It eventually went away. Run 3 I noticed that I was breathing much more easily when I ran. I came to the conclusion that I had freed something up in my chest and from then on my breathing was fine.

At the start of week 7 I started to use another app, mapmyride. An old app that I initially obtained to do cycling with but got used to measure my walking. Now i used it to measure my running. I wanted to see how far I was running as the C25k doesn't really tell you. Having used this app for week 7 I decided in week 8 run 2 to continue running after Laura told me that I could stop, I continued to 4k and thought why not try 5k so I carried on. It wasn't a very good time but I had managed to do it. I knew that I should be sensible and not overdo things so the rest of Week 8 and the first 2 runs of week 9 I kept rigidly to the program. This morning on my final run I decided to repeat the 5k and was pleasantly surprised to knock over 2 1/2 minutes off my time from last week.

So this is what I intend to do post graduation. I am going to run for 30 minutes on Monday, rest Tuesday, 5k Wednesday, rest Thursday and Friday, 30 mins Saturday, rest Sunday. When the 30 minutes coincides with 5k I shall enter a parkrun. How have you continued to progress since graduation. Oh and I was not alone these 2 spaniels have done every run with me so they too are graduates. Well done Mollie and Bella.

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Congratulations on your graduation! Well done to the pooches too; they look dog tired :)

If you go to the pinned posts you can ask for your graduate badge. There is also a really useful guide to post c25k running. I don't think you need to be sub 30 minutes to do park run, I would just go along and join in.

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Congratulations to you, Mollie and Bella on completing the plan πŸ‘πŸ˜πŸ†

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Congratulations to you and your 2 dogs for completing c25k you should be so pleased and proud .

You're right to continue 30 minute runs 3 times a week for the next few weeks. After that maybe find some new routes then mix up your runs . A 5k a short run and a faster run. It's totally up to you.

Again congratulations πŸ˜ŠπŸ˜ŠπŸ‘πŸ‘πŸ‘πŸ‘

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Congratulations on all 3 of you graduating. I'm a few weeks ahead of you. After graduation I did 3 runs of 5k for 2 weeks then started ju Ju's magic plan to 10 k. Just finished week 3vwhich got me to 7k, next week I go up to 8k. I opted to move to 10k distance as decided i wanted to slow down not continue chasing faster 5k time. PB 31:47 All the best with your consolidation runs.


πŸŽ‰πŸ‘πŸΌπŸŽ‰Congratulations on a job well done. Enjoy your consolidation runs. πŸ‘πŸ˜„ It’s quite ok to join in Parkrun now if you wish to - there will be lots of people taking more than 40 minutes! Have fun whatever you decide to do next.

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Excellent. Love a good news story to start my day

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Well done to you all and a great attitude throughout the programme. A badge each for Mollie πŸ… and Bella πŸ… I'm sure they will benefit too from all this added exercise πŸ‘πŸ»

Good luck with Parkrun, I hope your local one will allow the girls to join in too!


Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful

No need to wait for a 30minute 5k before doing parkrun.

Keep running, keep smiling.


Many congratulations daycares and hounds! Hope you all feel proud and smug!

Enjoy Parkrun when you go, but remember you are only allowed to take one dog with you on a short lead, so will they fall out with each other if you choose the other? Maybe take them in turn...........!


Many Congratulations on finishing the program! Enjoy the celebrations and your consolidation runs next week!


Hey everyone, thanks for all the positive comments and advice. They are well received. I’ve decided to design my own park run as I do so I enjoy running with Bella and Mollie. Perhaps others, locally, will join me.


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