Couch to 5k - any graduates

My right heel is killing me. Like it's badly bruised. So annoying. Can't run. What's happened to it?

Thanks so much for the warm welcome and encouragement all. Run 3 tomorrow and looking forward to it.

We are at about same place - I just did w3r2 home from work this evening.

I get to that hard place and then it passes and I feel like I can go on from the 3 minutes.

I feel great too. Very empowering this running.

Fikee welcome! Plod away as the others said and you will get there ! I'm rather ounfit and overweight so it's been a slow journey for me but if you are not overweight you will find it so much easier I'm sure.

I did R3R1! I can't believe I could do it! But I managed so so pleased with myself.

Not ventured on here for a while. I'm a c25k graduate (started the programme at the end of March). I've now done 5 parkruns but sadly got a knee injury so I've not run at all for two weeks.

I'm going back out with my running club this evening but will be taking it easy as I want to make sure I can do my next parkrun on Saturday.

Getting an injury is really disappointing and I really hope I will quickly be able to improve my fitness. I've been walking the dogs (mainly on level routes for 30 minutes) but it is just not the same.

Fingers crossed that it will be ok this evening.

To all of you working your way through the programme, do keep going - you can do it... and you will feel so rightly proud of yourself when you do!

Fikee welcome.
The c25k program is very well designed - I'm midway through W3 and feel improvements with every session. It's quite amazing.

Usually I run to work, but today I had to drive in - so I am leaving the car at work and running home.

Fusee you can do it. I ran 3 miles the other day. I struggled to even run 60 seconds the first week!

Fikee, you can do it. Plod through each run. You can. You can.

Hi all, can I join you? Just read this entire thread and feeling very inspired by you all. I started c25k last week. I'm not overweight but doing it for general health and just to do something for myself really and clear my head. I'm on week 1 and have my third run scheduled for tomorrow. I honestly couldn't run for a bus but was surprised that run 2 was much easier than run 1. I feel so motivated by the success stories on here, I really hope I can do it

I'm only just getting back to this thread. Well done to everyone who's got to 5k.

I do my first 5k Parkrun on Saturday but I think I'm already there pretty much. I have no idea of time but I'm just going to take it easy and enjoy it, I can work on time later! After that I'm going to get straight into getting my distance up to 10K. I'm aiming for a half marathon this time next year. Please tell me that's an achievable goal?!

I'm sticking to my rest days Boris. You sound with all that walking to be a bit fitter than me and I am worried about injuries. I don't do much exercise in between my runs other than a couple of gentle rides on my horse couple of times a week. I'm not even doing that today! I'm sitting under the eaves of the stable with several grumpy hens looking at the rain!

Good work everyone.

I walked to work today - the walks now seem to be "harder" than the runs.

My ultimate goal is to jog to work every morning and walk home - it's about 4.5-5km each way.

I know at the moment we are doing all these rest days, but do you all think that jogging 5km 4-5 days a week is a realistic goal? At the moment I am walking or doing the c25k program 3-4 days a week to work and back (so 6-8 x 5km walk/jogs a week).

Completed week 7 day 2.on thursday last week and was impressed that I managed most of it without too much stopping- I walked a little on and off but was running a good 98% of the time.

I've just had a look at couch to 10k and did today's run from there which was 4 10 minute runs interspersed with 1 minute walks and it felt better than the 25 minute run all in 1 go. Although I was counting the songs to get to 10 minutes

So happy that I can actually run now! Still surprised I'm now a runner and have motivation to go out!

Yay Boris!! We'll done you. I'm redoing week two as I didn't quite feel ready for week three especially as I didn't run when it was very hot last week. Just about managing it. I've got another run to do then will try week three.

Oh & the weekend run was my first ever run without a backpack

Good on you, Boris! It gets addictive!

I have a playlist but I end up doing maths too. Fractions mainly.

Once I've got this far I'll be 7/8ths of the way... & so on.

County the beauty of audio books is they do require some focus, and so distract a little from the running :)

I'n now listening to "The Girl Who Played With Fire" - I read all the books years ago and loved them, and it's an excellent "listen". "Wolf Hall" up next.

W3R1 this morning and SURPRISE SURPRISE the 3 minute runs were absolutely fine. I almost wanted to do a happy dance at the end.

I was in Yorkshire on the weekend - missed my run on Friday so on Saturday morning I took myself off to do W2R3 in the gorgeous Yorkshire Dales. No negativity, I didn't have to talk myself into doing it - the run was the number 1 thing I wanted to do that morning. It's all quite peculiar. And the most gorgeous change of scenery and lots of nice nods and greeting of "good morning" from the many cyclists on the roads.

YY to planning my backpack days better and carrying "stuff" on walking days and keeping the load lighter on run days.

BorisTrumosHair i just put Spotify on but I'm not really into music so barely pay attention to it. I seem to spend the whole time calculating how many minutes until the app says 'you're halfway there'. Then calculating how long until it says "you're almost there". So basically I spend the whole run doing complex maths. Maybe I need a buddy. But I will try an audio book or podcast at least.

Gosh Boris! I am going to redo week 2 as I haven't run for five days now it is just too hot! Well done you for giving it a go I am seriously impressed. Xx

Gosh I couldn't run in this heat with a backpack boris can you plan ahead and take it on your non-run days & leave at work? I do that when I cycle, I've got a change of clothes, shoes & towel etc at work.

W2R2 - it was harder today.

My dodgy knee was playing up so I went slower than usual. Plus I had too much stuff in my backpack and it's bloody hot.
I had the negative thoughts today (just stop, too hard, you don't have to do it) - I observed them and let them float on by rather than engaging with them or letting them stick and undermine me. And that feels like a formative change.

Moving forward, I need less stuff in my backpack. I run to work so I have a change of clothes in there, plus today i had 3 x 200gm packs of almonds (stocking up for breakfasts), kids swimsuits and 2 Turkish towels for some after school/work sprinkler fun, wallet, lipstick, giant keys and numerous other crap. I need to find a way to get this load reduced for my running days.

I think running 5k under 30mins is a tough goal for most women, the norm seems to be between 45-30mins. There are lots of variations in age, body type, leg stride length etc just do what your body feels is comfy and you will naturally get but faster over time. Good luck.

Off-piste.