W5R3 done! (I've just run for 20 minutes witho... - Couch to 5K

Couch to 5K

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W5R3 done! (I've just run for 20 minutes without stopping!!!!)

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I can't believe it!!!! My next run on Wednesday will be W6R1 πŸŽ‰ 😬 πŸŽ‰

I never ever thought in a *million years* I would actually get this far, and it's not been a easy journey for me... What should have taken me 5 weeks has taken me 7.5 due to a twisted pelvis (shout out to my fab chiropractor) and having to stop running for a while 😩 πŸ˜•

It's odd that 7 weeks ago I struggled to run for 60 seconds without stopping and I've just done 20 minutes!!! 😬 😯 πŸƒβ€β™€οΈ ❀

Of course, I've been totally inspired, spurred on and motivated by you lovely runners sharing your stories and top tips. This programme is just bloody brilliant 😊 😊 😊


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OMG, super well done!!! So happy for you!! Its an amazing milestone to reach. All the more sweeter as your journey here has not been so plain sailing.

Woohooo!! Just brilliant!!

Thank you!!!! You helped me to get here!!! It is an amazing feeling isnt it?! Have you done W6R1 yet? X

PlattszoGraduate in reply to clairelouiserunner

I did!! Completed it this morning. I think I might of actually enjoyed it.....!! Dare I say it!! Just try and stay at the same pace, key now is not to get injured, I feel....

I'm staying tortoise!!

Well done again. Its truly amazing this journey.


W5R3 was my favourite! Well done for getting this far.

Thank you!


Super chuffed for you Claire!.. I have been waiting for your post! and i shouted YESSS and punched the air when i saw it!.... I knew you would do it!.. its amazing feeling isn't it...

Onwards..and upwards..... just keep the same fab spirit for W6 as it's a bit challenging too but nothing you can't handle :-)

Bless you! Thank you so much - you are part of what's helped me get this far my lovely so thank you so much! πŸ€— πŸ‘I've not properly looked at W6... Is it very tough? X

Tinytears60Graduate in reply to clairelouiserunner

its not even tough... i would say what you have just done is tougher... but for some reason it feels it... I think cos its back to short runs then walk intervals... messes with your head.... but its completely do-able so no worries!...

I firmly believe if you can do W5r3 then you can handle anything!

So chuffed for you! enjoy the feeling!x


Well done. Truly amazing effort. Enjoy the high and revel in the hard work that you’ve put in!

Thank you so much! It's a great feeling isn't it?!

That’s fantastic, it’s a great feeling when you complete a long run. Just don’t be over confident next week and take it slow and steady. Four more weeks (potentially) and you’ll be graduating.

Oh goodness, I'd not thought about it like that!! I definitely do not feel ready to graduate?! Slow and steady, got it. That's a great top tip and one that lots of people have been advising so thank you!


Congratulations on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran πŸƒπŸΎ 😊

Thank you so much for your advice AlMorr - I appreciate it. Why does the programme go from 20 minutes of solidly running W5R3 to then a run with breaks in W6R1? Is it about building up our stamina?

AlMorrGraduate in reply to clairelouiserunner

Stamina is the word, trust the program as you have been, take the first two runs of week 6 especially slowly, from run 3 it's all running with no more walking breaks.


Awesome new runner meets clever little plan... yes, the results are mind blowing really! Great job on the 20 minutes... slow and steady into week 6 and you got this.

Slow and Steady 100%! Have you done W6? Do you have any top tips to share to help get me through?!

Like you, twenty mins running seemed a distant fantasy and then suddenly you’ve made it. I have found that the body finds its rhythm, it’s just the psychology of the mind not letting the body down!

I’m now at the end of week 8 and have had some battles but the end is in sight. 1 min runs seem remote now. Enjoy your new found stamina, it will carry you through!



Ahhh the psychology of the mind. You're so right. Wow wow wow you for getting to W8!!! You should be super chuffed! I dont know how we keep on running post W9 without a little voice in our ear telling us we can do it!!!!

Well done- it’s an amazing feeling!

Isn't it? !!! Have you done W5R3?

Just finished the programme last week - doing my first week of consolidation runs now.

I am so surprised I could do this - my advice is trust to the programme and don’t worry about going too far or too fast yet. Plenty of time to build strength :)

πŸ‘πŸ‘πŸ‘πŸ‘πŸ‘that is fab well done

Thank you! Where abouts are you in your C25K journey?

I have just finished week 4 and starting week 5 tomorrow 😝had to repeat week 2 + 3 due to aches & pains but doing ok now 🀞🀞

Good work! Week 5 is a good week, I felt challenged and pushed, yet still felt like I could do it! I really hope you enjoy it and let us know how you get on!

Great effort! I’m in the same boat just started W6, first time started jogging and we’ve recently moved to Dubai so it’s 36 at night and have to jog in masks. Nice to see progress though!

Oh wow! Is it super hard running in that heat? I bet you have some beautiful scenery for running though?! How is W6 going?

W6 good so far! We’ve only been able to exercise in our local area recently for lockdown etc but it’s still been nice! The heat is ok as the suns down by that point but still very humid! Good luck!


Excellent - Week 5 was a milestone for me too. I've I just done Week 6 Run 2 ( and still can't believe it!)

Good work booksie!!! How did you find W6? Do you have any top tips to share?!

booksieGraduate in reply to clairelouiserunner

It was a bit harder than I thought it was going to be ( WK6 Run2) but to be honest Claire I don't think any of it has been easy yet for me so I probably not qualified to give tips yet! Maybe with the exception that looking back at the start Week 6 seemed like something only trained athletes do and here Iam doing it!! So you'll manage it ok for sure. I think the key is to try not to miss a session if possible.

Congratulations. well done you!

Thank you! Where abouts are you in your C25K journey?

unbelievably im at the end...I can now run my 5k in 34 minutes. It actually got better towards the end. I found the middle weeks hardest.


Well done to you! It’s a real milestone run and you have every right to be super proud of your fabulous achievement! Running for 20 minutes is surely β€˜real runner’ status! Week 6 for you now! I’m sure you’ll smash it to pieces πŸ™‚

Jools2020 thank you! I honestly still do not feel like a 'real'runner! πŸ˜‚ Have you done W6? If so... Any top tips to share?

Jools2020Graduate in reply to clairelouiserunner

No, I’m doing W5R3 tomorrow, you’ll be the one sharing tips with me πŸ˜‚

πŸ˜‚ πŸ˜‚ πŸ˜‚ Good luck! I think a good playlist of songs - they really help n me through! And definitely keep hydrated today as tomorrow is supposed to be hot! β˜€οΈ

Jools2020Graduate in reply to clairelouiserunner

I agree! I already have my playlist sorted, trying to drink more water than I usually do and I’ll be running as close to 5 a.m. as possible. Usually manage to be out the door by 5.30 but extra effort required I think. Deep breathing first, a lot of talking myself into it, then Michael and I will be off! The fens will be ringing with the sound of my (running) footsteps. πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ

Wonderful! Sound slike you have gorgeous scenery! Let us know how you get on!

MrsSchnauzerSmithGraduate in reply to Jools2020

5.30?!! Crikey I’m still trying to put off getting up then.

It is beautiful at that time though- perhaps tomorrow.........

booksieGraduate in reply to Jools2020

Thanks Jools. You'll be fine with the 20 minute run and if you're anything like the rest of us you'll feel as though you've climbed Mount Olympus!!

Very well done. I think this is me of the few good things that have out of Covid 19 people have had time to get moving and feeling fitter


booksieGraduate in reply to AnneT27091954



That's fantastic. So happy for you. You are a super star! :-)

I'm not sure I am! But I am enjoying it! Where abouts are you on your C25K journey SkyRunner?

Sky-RunnerGraduate in reply to clairelouiserunner

I'm enjoying it too. I completed Run 2, Week 8 this morning - 28 minutes. I am astonished that I have achieved this as I could barely run for 60 seconds in week 1. I was huffing and puffing and staggering all over the place. I remember that feeling when I completed the 20 minute run! I felt such a sense of accomplishment and had the biggest smile on my face. I think the programme is amazing and builds up strength and stamina week on week.


Well done I posted a very similar message on Sunday. We are at the same place. This is so good for our self esteem isn’t it?

Banana12Graduate in reply to tuiliere

I know. If anyone had told me that I’d ever run, I’d have laughed my socks off. But here we are. It’s my second injury though. I think I got sloppy with my warm up. Tried to be more focussed this morning so fingers crossed. Run like the wind tuiliere x

tuiliereGraduate in reply to Banana12

ha ha I I think I run like a snail - but I'm working on that!

tuiliere it really is! Are you thoroughly enjoying it?

tuiliereGraduate in reply to clairelouiserunner

Yes, I think so - but I do get a bit paranoid about injuries - I just cannot believe I'm doing this. The feeling afterwards is incredible


Lovely to read about your success.

Thank you Islandmacmum... Where abouts are you on your C25K journey?

IslandmacmumGraduate in reply to clairelouiserunner

Just started Week 4 today and managed it. πŸ˜ƒ

Good work and well done! Really hope you are enjoying your journey! πŸƒβ€β™€οΈπŸƒβ€β™€οΈπŸƒβ€β™€οΈ


Magic!!! Isn't it awesome that 60 seconds seemed near impossible and only a few weeks ago - now you've done 20. Well done you. It's brilliant xx

Thank you Mojojojo71! Where abouts are you in your C25K journey?

Mojojojo71Graduate in reply to clairelouiserunner

Tomorrow will be wk6 R2.

Good luck and let us know how you get on!

Mojojojo71Graduate in reply to clairelouiserunner

You too x

booksieGraduate in reply to Mojojojo71

Hope it goes well for you. I managed it this morning. Next one on Thursday - 25 mins - Mmmm - not sure if I'm looking forward to it or dreading it. As time goes by I add a little to my kit ha! - this week it was a proper water bottle so one day I might actually look like a runner as well as actually being one!


Yay, well done!! I start week 6 tomorrow, hottest day of the year for a run sounds sensible 😁

Oooohh good luck - let me know how you get on gemms2000 and enjoy! πŸƒβ€β™€οΈ

Jools2020Graduate in reply to gemms2000

What?!? Hottest day of the year? Just as well I plan to go out at 5 !

πŸ˜‚ πŸ˜‚ πŸ˜‚


What a fabulous post and very motivating to others. Well done. πŸƒβ€β™€οΈπŸ˜ŽπŸ‘£

Thank you Nilsam! Where abouts are you in your C25K journey?

NilsamGraduate in reply to clairelouiserunner

Well I graduated in February and was doing consolidation runs then tripped and broke my arm (whilst walking) mid March. πŸ€¦β€β™€οΈ

So the plaster is now off but wrist support is still on and I have made this Week 0. My aim is to restart July 1st ...slowly...trying not to trip up.

So I am rather behind you but I am going to try and use all the techniques I read about last time to get back out there. Take care. 😎


Fabulous, well done!! W6 R3 tomorrow for me😬, really hoping it goes well. Just keeping a positive attitude really helps.

It can be hard though cant it? Or is that just me?!!!

Basil_CosmoGraduate in reply to clairelouiserunner

Definitely not just you, I found WK4 really tough! Really had to keep positive through that one!!

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