Only WK9 to go....

[Rasmus]

I started Couch to 5K as a covid challenge like many others so guess wasn't sure I'd get this far! Yet here I am having finished WK8 this morning...amazing! However, although I've completed all runs so far I'm really not sure I've got any more to give. Any tips on how to manage the extra minutes in week 9 welcome....really don't want to stumble at the last hurdle!

[limberlou Graduate]

Just take it one step at a time... I did it by running for 5 mins, then 5 more, then 5 more.....then suddenly there was only 5 left. If you’ve got this far you can do it, just don’t try to go too fast. Good luck with week 9.

[Green_shed_guy]

Just keep putting one foot slowly in front of the other. It’s only an extra 2 minutes which if you’re anything like me, 2 minutes was envisaged as impossible 8 weeks ago let alone the other 28! Have faith in yourself and you will be pleasantly surprised.

[BeachbodyUnready Graduate]

It’s all about belief. You added an extra three minutes going from week 7 to week 8, you only need to add another two between 8 and 9 so it’s less of a step up (at least that’s how I looked at it!). You can do it!!

[Kerrianneh]

I just did the first run of week 9 and like you I was a bit worried! If I’m honest I didn’t find it any worse than last week, I just set a steady (pretty slow) pace and stuck with it. I changed my route slightly so that it was a surprise when Sarah Millican said I’d ran 5, 10 mins etc. Good luck and make sure you go into it positive 👍🏻👍🏻

[AlysP Graduate]

I am at the same stage- week 9-1 tomorrow. I am going to lessen my pace slightly and alter my route as the last bit is always uphill and it kills me!! Just don’t go off too fast. We can do it!!!!! 😀😀😀😀

[Running_Giraffe Graduate]

As a person who has done week 9 runs 1 and 2 three times now I think the adrenaline of knowing you're hitting the 30 min mark, knowing you've almost completed the programme and looking back at week 1 and all those short runs you found difficult is the power that gets you to the end.

[Mummycav Administrator Graduate]

Slowly...get into your rhythm and stay there...the programme has got you here and it will get you to the end 😉 you can do it!

[Woodkin Graduate]

Hi Rasmus, I did W9R1 yesterday. I just had to keep telling myself I could do it! Which I know I can, though my calves don't always agree! A good podcast and a variety of routes helps me. Good luck!

[Leytonunfitrunner]

I find podcasts help distract me rather than music , and just take it very slowly .. and when I m really struggling I look at the sky and say ‘I love running’ even if I don’t at that moment! Good luck with your last week , you’ll be fine

[Terrysallgold Graduate in reply to Leytonunfitrunner]

Hi I used to listen to music likes 80s on BBC sounds. It worked well but I now listen to podcasts such desert island discs or sporting ones. I now find it takes my mind off running and the minutes pass away quicker. I have now started an audio book which works well. I am on WK 9 now and I have established a steady pace, have a good route and feel confident I can get to 30mins + and the magical 5k. The biggest challenges are mental now which is why I have moved to podcasts.