Couch to 5K

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W9R1 - Moody weather didn't affect my running today!

30 MINUTES!!!!!! I ran for 30 minutes today that is absolutely mental, I can't believe it!

Today was a really good run, I decided to run in the rain for the first time in the programme, the only other time I have was when it rained half way through my run - but it was actually quite refreshing. No other runners about, or really anyone apart from a cyclist and one mental dog walker, but it was nice to not have lots of people about today. This run was a completely no-looking-at-my-watch one, as I had to make sure it was water lock so it encouraged me to keep it behind my sleeve to try and not get as much rain on it. Average pace was 9'09" and I had some good negative splits again like my last run, which I'm pretty happy with considering I had no clue what pace I was doing the whole time, and was just doing the pace I was comfortable in! I ran for 3.30km but including my warm up and cool down walk, its a total of 4.45km, which I'm happy with both as W1 Chloe thought that she probably wouldn't even be able to make it past 3km!

I'm almost a bit emotional about it all, especially Sanjeev's speech at the end, nearly made me cry on my cool down walk. It has been such a journey, I can't believe I'm nearly at the end of my C25K one! The rain coming off my cap was hiding my watery eyes 😂

So excited for my last two runs, then I've GRADUATED!

14 Replies

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Well done !! 30 mins ... massive pat on back ... as you say, look back to W1.

I’ve found some of the wet runs are my best, as like you with an Apple Watch I don’t look at pace etc ... and usually surprises you ... running your own run not running against the watch.

Well done again ... 2 to go !!! As my coach Michael says, “you’ve got this!”

It was so refreshing haha, almost want to get out there and do it all over again! Can't believe it, it seems like such a far away thought at the beginning of it and now I'm practically at the end of it, it's all gone so quick!

Well done, it really is an amazing achievement to run for 30 minutes and to be 2 runs away from graduating! This program is such a wonderful confidence builder and it’s great to receive so much encouragement here on the forum; but to go from Week 1 to Week 9! Fantastic! You’ll feel great all day and deservedly so! You HAVE got this now, and you’ve had it all along!

Thank you so much! It definitely has built my confidence up so much to know I can do something like this

Ah sounds great, I love running in the rain. I know what you mean by emotional, at the end of the programme I felt like crying! Almost there, keep going! 💪🏼

Pretty well home and (not so) dry!

You're gonna have to start thinking about "what next?" very soon, if you haven't already...

Yeah I really can’t decide what to do after this! Definitely consolidate but want to maybe get to 5K, then aim for 10 and run three times a week, a 5k, a 7k and a 10k but maybe being too ambitious!

Ambitious is good as long as it's achievable, and all those are the way you're smashing this course.

Making the 5k shouldn't be too much of a problem - at the way you're going now that'd only be an extra 10 minutes or so after consolidation - or even during if you have a good day!

A bit like the course itself, once you do that, 7.5k is just a little extension. May not sound it right now, but how possible did "running continuously for 30 minutes" sound after that first W1 run of 60 second intervals?

Yeah that’s very true! I definitely do want to challenge myself after because I think I’ll end up finding doing the same thing all the time boring after a while even if I do enjoy running. Crazy to think I struggled with 60 seconds looking back at it now!

Well, accidentally set you a target this evening - 10k IS possible

Keep on going, you're doing fantastically well! 2 more to do, it's a great feeling isn't it, knowing how far you've come. Another short hour of running and you have officially graduated! Go you!

Saying it as if it’s an hour is so strange to me, can’t believe it will all be over so soon!