Starting week 9

[Herabera]

Just done first run of week 9 but only covered 4.1 kms, but am going at my own pace and each run I do I feel more confident and better able to keep going. Anyone else going more slowly?

[LouiseA Graduate]

We didn’t quite cover that much ground when we completed C25k, so well done! So long as you’re going at a pace you are comfortable and confident with, I wouldn’t worry! I enjoy running along at my own pace and have so far avoided injury and each week feel amazed still that my rickety body is capable of getting me running, never mind how far I get or not! Well done and good luck for your graduation, you got this! 🏃🏻‍♀️🏃🏻‍♀️🎖💥

[Herabera in reply to LouiseA]

Thank you for your lovely encouraging reply! I’m 64 and AMAZED I got this far. Gobsmacked might be a better word. Never thought I could run.

[LouiseA Graduate in reply to Herabera]

That’s amazing! I’m in awe of everyone who actually gets off the couch and starts running at any age, including myself! You are doing so well, you should be so proud of yourself, and you’re a runner now! Wait til you graduate though, the feeling is so overwhelming, I started blubbing at the end of that run, I was so gobsmacked at myself 😂

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....

Graduation requirements are that you complete three thirty minute runs, regardless of distance.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[gordonhill22]

I'm not quite where you are Herabera I'm doing 25min runs week 7 but at the rate I'm at it'll take me 35mins to do 5k,so be it I'll run 35mins.The important thing for me is we're running😀

[nowster Graduate in reply to gordonhill22]

To graduate from this gentler variant of Couch to 5k you don't have to have done 5km. That can come later.

[Grumpypete Graduate]

4.1 Km is impressive. Increase by 10% a week after your 30 min consolidation runs and you will bet there but take your time. If it gets hard then consolidate.

[JetsNanna Graduate]

4.1k before you have graduated is very good going. You should be chuffed with that. The program is about stamina and endurance and there is no need to rush to achieve 5k because it will come eventually. Well done on your achievements so far 😊

[Buddhagal Graduate]

Fantastic achievement Herabera, really, really pleased for you. Yes...there are lots of us who are running at OUR own pace. I've just done my first consolidation run at 3.5k/30 mins if that helps you put things into perspective. You are NOT slow!!! The aim of the programme is to get us OFF the couch and eventually be able to run 3 x 30 mins....you're doing it. I enjoy my runs, they're comfortable and my pace is steady and like you my confidence is increasing😁😁😁. As I said to someone else and keep telling myself....think of all those people who don't want to or aren't able to get off the couch...and then ask yourself.."How am I doing?". The answer is bloody amazing.😁😁😁👍👍👏🏆. You're doing great. 🦌🐌🐢🏃‍♀️🙋