More Couch to 5k encouragement!

W4 R3 done - soaking wet but feel so much better than Friday's run because I slowed right down from the start and oh my god the difference.

I'm now back feeling like I can do this!

Well done TeamEponine!!!

I've finally done W5D1 though I did get a horrible stitch towards the end of the 6 minute run. I was gutted as I was feeling so strong and I knew I was going to complete it. I managed to pause the app and walk the stitch off and then started again. I was feeling so good that I carried the last run on and did an extra two minutes to get me to my front door

Great work, TeamEponine, sorry the weather wasn't helping! Though I now have Chilcott's setting of the Irish blessing in my head which is very appropriate for runners: "May the road rise to meet you, may the wind be ever at your back, may the sun shine warm upon your face and the rain fall softly on your fields..."

I did wk7r1 this morning and it felt amazing, I found I ran quite slow and steady for the first ten mins then suddenly found myself getting faster, then at the final minute Michael Johnson says if you feel OK then speed up for the final bit, and I did, I absolutely legged it lol anyone watching must have thought I was being chased 😂 felt so good!

Yaaayyyy TeamEponine

I did it!

Bloody awful though. Felt so hot and really windy - I was fighting against the wind sometimes

Anyway, I did it - 30 minutes of uninterrupted running and graduation!

Post c25k plan - add one minute every other run until I get to either 45min or 5k. Whichever comes first!

Next run - 31 minutes

I know everyone says it but I truly mean it. If me an unfit 44 year old who’s not exercised since school can do it anyone can.

I work in a school and I want to just drop into conversation when I go back that I can run 5km 3 times a week 😀

That's awesome @Needmybuttkickedintoshape well done!

I really really really want to be able to come here and say I've run 5k.

🥳 woohoo
W9r2 felt awesome today. Pace had increased From previous so I kept going. Managed my first ever ever ever 5km (Hadn’t jogged for 4Km before either)in 41 minutes which works out @ 8.13 Mins per Km. Keep going everyone starting out. I couldn’t do 1 minute 9 weeks ago. Good luck @TeamEponine. You’ve got this

Well done Eponine!

W9R1 done this morning, sadly I was even slower than during W8 (I tend to run the same route, so know where I should be at the 5 min mark etc). However, that was 30 mins more exercise than I was doing two months ago.

My music app stopped working 5 mins in and I made the mistake of slowing down to fiddle with it, then deciding I didn't need it, then fiddling with it a bit more. For about 20 minutes of the run. Sigh. It makes all the different to me to be able to listen to music.

Cheering for you TeamEponine!

Graduation day!!! The weather looks great for it, sunny but with a cool breeze. It still feels so strange that I go out to run. In my head I’m still the kind of person who wouldn’t even run to catch a bus. Every time I go out to run, something in my head says I’m just not the kind of person who runs. Yet, later today I’m going to do the final run of c25k!

The programme definitely works in some magical way to train your body to run. I wish my brain would catch up!

Thank you Sleepyhead and UnaOfStormhold.

Una it's really good to see how you are continuing post week 9. I hope I am as motivated! I am going to have a look at the hills link... my town is on a hill so will be useful (currently planning routes with steep hills).

This thread has filled up fast - 907 messages already!

Congratulations Cecile and Miranda on graduating, what's next?

Sleepyhead that map you posted makes it look as if you were swimming at times! I had one totally crazy run which calculated I was running a kilometre in 2 minutes. If you remember where you went you can plot the route on something like mapmyrun and get a rough estimate that way.

I downloaded google fitness and almost immediately uninstalled it again. They have far too much information about me as it is without giving them even more!

Great work on W5R3 stripyhorse - it is the best feeling isn't it! Or at least it is until you finish W9R3... :)

Soundtrack wise I like latin music, or jazz, or tango mostly. Though the group I listen to most is Pink Martini - is perfect for those moments when I'm starting to flag - half way through the song, the key changes and the tempo speeds up and magically I manage to speed up too.

This link has some technique tips on running up and down hills which I found helpful.

I've had a fun consolidation week - in addition to two 5kish runs I did a speed intervals run which was interesting for variety (trying out the Nike run club programe). Overall it added up to slightly less distance and running time than week 9 which feels like what my body needs, particularly as I'm still working my way through James Dunne's 30 day challenge which I am sure is doing me good. It's good to see I still want to get out there and run even without the structure of C25k :)

Amazing!!! Well done. That's a massive milestone & achievement.

I'm definitely going to slow right down on Sunday. I can see from Strava that I'm starting way too fast.

W5r3 done. This was the one I was worried about.... I ran for 20 minutes!!! I can't believe that only a couple of weeks ago, 90 second runs felt like forever!! I did slow my pace right down to make sure I could do it (and so my 12 year old DD could keep up). It's such a boost.

Sorry, just needed to share that with someone who understands 🤣🤣

W4 R2 done. Man, that was tough. For the first time I really worried about not finishing.

Epic music-to-encourage-you fail in the last 5 minutes when Bootylicious came on and Beyonce told me "I don't think you can handle this" . Well yah boo sucks Bey.

That actually sounds very reasonable!

Congrats @CeciledeVolanges and @MirandaWest

I recently invested in a pair of hoka running shoes, and they have been amazing - no back problems at all since getting them. Think they were about £60 from Amazon.

Dh is on W4 R1, so one behind me, and just came in skipping about how straightforward it was and his amazing time . MUST. NOT. TRY. TO. COMPETE!

Thanks for posting those times for an average 5K by age and sex @TeamEponine - helps me recognise that dh & I will be following different paths and there's no issue with me being slower.

It's raining here too and looks miserable but I'm going to try and force myself out later. Maybe.

I've been rained off this morning and stuck in with the kids for the rest of the day now. I really need to crack W5D1. I'm using 5K runner app so for me it's 5R 3W 6R 3W 5R. The 5 minute runs still seem so hard and I know it skips up to 8 minutes this week

Congratulations @MirandaWest! Particularly with the rain and wind in the equation.

@StillDumDeDumming I probably do need my hair analysing too! I think the problem is actually that there is too much room in the trainers, as I run on my toes and it’s probably my feet rubbing against my socks slipping around in the shoes and causing a problem. My next target is 10k, though, so I’m going to have to be properly equipped...

I have graduated . Did my week 9 run 3 today, running into a headwind to start with and then got rained on. Kept running after the 30 minutes had finished to do another 5k - was just under 33 min which I was pleased with given the rain and wind

Now I have to keep on at it - need to decide what exactly to do next but need to keep on running which is usually where I fall down