Week 5 completed.

[Dorian1]

todays 20 minute run didn't start well, felt like i was struggling in the first few minutes and i should truy again in a few days, but kept going anyay.

After getting halfway i felt it was not going to carry on much longer, then i had 2 minutes left, then it was done.

My calves were pumped, lactic acid and swollen with blood, but other than that i was fine.

so glad i trusted the program and kept going.

[John_W Graduate Ambassador]

Well done! You see... you were more ready than you thought

[AlMorr Ambassador Graduate]

You were prepared for that run and you enjoyed it, 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 🏃🏾 😊

[Dorian1 Graduate in reply to AlMorr]

"and you enjoyed it,"

I wouldnt go that far! it was great succeeeding when i was sure i was not ready, so i got eleated, but the running itself was not great.

[IannodaTruffe Mentor]

Well done you completed the run.

Rather than repeating the run I would suggest getting into the habit of stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, which pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

Everybody struggles with the first few minutes......it is known as the Toxic ten healthunlocked.com/couchto5... so just slow right down and get through it.

[Hidden]

Well done Dorian1, you did it!

My motto is slow and if necessary go slower!

It has worked for me...I struggled in week 1 9weeks ago and graduated in the heat early this morning⭐️

Good luck, you can do it!😊

[Dorian1 Graduate in reply to Hidden]

Well done on graduating, impressive. I was so please with 20 minutes, looking forward to getting to 30 mins.

[Smile23 Graduate]

Well done

This program has magic in it! Otherwise i couldn’t do it🤣

Keep going and enjoy x