W9r1 - 3.5k in 30 mins

[Karen59er]

I've had a few recent set backs - was going really well and pushed myself on W8r1 but then got really sharp knee pain going upstairs after that run so had to take a break from my usual routine, but started knee strengthening exercises as recommended in the programme (as well as the cool down) which now adds 15 mins either side of the run, and did some Pilates and yoga too. All really helping with the knees. Continued with W8r2 and 3, but feeling exhausted and achey - I think the cold weather gets to my creaky joints. Did W9r1 day before yesterday and started to feel better but somehow I think I have really slowed down and it seems to be taking longer to get into my stride (almost 12 minutes before I feel I can run with ease).

3.5k not that far either but so happy to have kept going for a full 30 minutes - I never dreamed of doing this in W1. This programme and all you wonderful supporters and contributors have been fantastic - can't thank you enough for all the encouragement - I just need to be able to do this 2 more times and then keep it up and try to get to 5k one day!

[Hidden]

Karen59er stuff the speed, you're doing a super job, and almost, nearly there keep it going runner 💪

[Karen59er Graduate in reply to Hidden]

Thank you - I really appreciate the encouragement 🙏

[Hidden in reply to Karen59er]

Thanks Karen59er we're all here to make running fun 👍

[IannodaTruffe Mentor]

Well done, you are doing great.

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.

[Karen59er Graduate in reply to IannodaTruffe]

Thank you! That's very encouraging to learn about the distance for most - I don't feel so bad. I did W9r2 yesterday after a good warm up and it felt good and I got a few metres further and I don't feel the usual tiredness today. Only one more run to go now...

[drun]

I concur with the other comments Karen59er as long as you are running for 30 minutes 3 times a week and able to do this comfortably then you are doing great. I have may planned circular route which is 5.3K and that takes me 35 minutes and I still takes about 15 minutes into the run to get into my stride and I know that I'm starting off far to fast.

80% of your run should be slower and if you feel like going faster towards the end then do so, listen to your body.

Keep up the good work.

😀

[Karen59er Graduate in reply to drun]

That's great advice and reassuring to know - thank you so much - I am learning so much on this forum👍

[nowster Graduate]

Don't worry about the distance, that can come much later.

[Karen59er Graduate in reply to nowster]

Thank you for the encouragement....here's hoping one day... I have 1 more run left before graduating now so I'm (slowly) getting there...🤞 This support group is just amazing and has helped so much from people I don't even know - what a community!

[Rennur Graduate]

That 3.5k will become 3.6k then 3.7k then... possibly 3.5k on a difficult day, then 3.7k and then you will be like me and after several Consolidation runs you realise that you will have to do around 40-45 minutes to get past 5K. As for the hard first 10 minutes, don't worry, it's common. It's called the "toxic ten."

[Karen59er Graduate in reply to Rennur]

Thank you so much - that is very good to hear and here's hoping!!! In my head I am dreaming that one day I could run for a longer time (and further)....it is good to know about the toxic ten - I think for me its the "f.....g 15!"

[Rennur Graduate in reply to Karen59er]

For me it is the middle 10 minutes that are the worst. The first 5 are fine then it gets worse. By the end I don't care anymore and start to lighten up knowing I'm nearly finished.