Well that was a surprise

[BahamaMama1]

Week 5, Run 3 and there were nerves - running for a whole 20 mins. I chose my route as carefully as the terrain allows and set off nice and steady. It was a beautiful morning, the rain held off and the wind had dropped. Jo Whiley was keeping me company.

Somewhere along the line, I think I must have knocked the volume setting on my phone, I heard the halftime bell (thankfully) but after that, silence... so I just kept going, and going, and going. It was only when I ran past my house on the way home that I figured out something was not right and checked my phone, to discover that I had finished some time ago

I am so happy that I managed the longer run (albeit inadvertently) and did not feel totally terrible.

According to the phone, I have completed 4.5 km so I hope I am on track for the full 5k by the end of the program.

Off to raid the fridge now...

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 5, that is a milestone run with C25K but with that unintentional extension due to your phone it looks as if you ran one of the runs of week NINE, For your next run make sure that your phone is working as runs 1 and 2 of week 6 are back to interval walks and runs, not too long now until you graduate.

[BahamaMama1 Graduate in reply to AlMorr]

Thank you - I think I knocked the settings as I switched pockets so will avoid doing that next week.

[Cmoi Graduate]

Congratulations on completing W5R3  BahamaMama1 !

However, please don't think you have to complete 5km in 30 minutes by the end of week 9. You don't. The great majority of runners on here don't, and quite a few never will. That doesn't matter, it's being able to run (jog) for 30 minutes that counts.

The programme name is misleading, but sounds better than Couch to 30 minutes, that's all!

[MissUnderstanding Administrator]

Tech is wonderful until it isn’t! It’s such a pain when in goes rogue. Great run, although usually it’s best to try and stick to the timings. You can’t help it if your phone lets you down though!

Take that unplanned longer run as a big confidence boost. You already know you can go further than you thought you could when you take on your next runs in the programme so what you’ve been doing is working. Hold on to your lovely, steady pace and those runs are well within your capability. That’s a great position to be in!

Just take care with the first two of week 6. Often people find the intervals catch them out. It’s easy to set off too fast and then run out of puff.

Well done to you! 🏃‍♀️🏃‍♀️🏃‍♀️

[BahamaMama1 Graduate]

Steady is my objective and it was a real boost! I am definitely back to following instructions next week - I think that is what is really working for me, getting the guidance and 'permission' to walk/run.

[MissUnderstanding Administrator in reply to BahamaMama1]

That “permission” is such a good one isn’t it! It’s funny you mention it because I’ve been experimenting with more run walking lately for the first time since couch to 5k. It’s come out of necessity-I’m underprepared for an event due to illness and injury and most likely will need to run-walk to finish. I’ve been amazed how much I’ve enjoyed it. Couch to 5k gets us ready for continuous runs but after graduation, there’s no reason that run-walk can’t be a valuable part of what you do going forwards.

There’s a Runner’s World podcast on the topic of run-walking that you might enjoy (see photo for the episode details!).

Podcast description

[BahamaMama1 Graduate]

thank you, will definitely have a look.