Today I ran the final run of the programme so I can now call myself a C25K graduate!
Week one
Begin with a brisk 5-minute walk, then alternate 60 seconds of running and 90 seconds of walking, for a total of 20 minutes.Wednesday 4th September - Run 1
Seemed to go ok...but so hard to keep going for 1 minute. Used an old pair of trainers.
Thursday - Legs ached today. I want to run, but can't see how I can! Hoping the podcasts will get me through!
Friday 6th September - Run 2
Sore legs after the run today - have a headache as well.
Sunday 8th September - Run 3
Ran in a shower - week 1 complete!
Week two
Begin with a brisk 5-minute walk, then alternate 90 seconds of running with 2 minutes of walking, for a total of 20 minutes.
Tuesday 10th September - Run 1Ran...aaargh...but made it!
Thursday 12th September - Run 2
Hard going...but I will persevere.
Saturday 14th September - Run 3
Hard - but I did it. Not looking forward to week 3.
Week three
Begin with a brisk 5-minute walk, then two repetitions of 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.
Monday 16th September - Run 1I've run for 3 minutes without stopping - twice :) Albeit as slow as a snail going backwards up hill...but still!!!
Wednesday 18th September - Run 2
Got through ok.
Friday 20th September - Run 3
Got to the last run of the podcast and sped up!!! Only for less than a minute but I am still amazed.
Week four
Begin with a brisk 5-minute walk, then 3 minutes of running, 90 seconds of walking, 5 minutes of running, 2½ minutes of walking, 3 minutes of running, 90 seconds of walking, 5 minutes of running.
Monday 23rd September - Run 1Run 1 done - but sore legs. I ran for 5 minutes without stopping - twice...trying not to think that it's only 5 runs til I have to run for 20 minutes without stopping - *looks shocked*
Tuesday - Had sore muscles, but am looking forward to the run tomorrow.
Wednesday 25th September - Run 2
Ooooh...achey legs, but I did it. Andy came with me this time - but it was like being stalked at high speed as he ran behind me so as to not put me off by running ahead!
Friday 27th September - Run 3
I did the run, but I am SO sore.
Week five
There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 5 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 8 minutes of running, 5 minutes of walking, 8 minutes of running.
Workout 3: a brisk 5-minute walk, then 20 minutes of running, with no walking.
Saturday - Aching legs.Sunday - Aching legs better today - phew!
Monday 28th September - Run 1
Run 1 done - sore right ankle, but not bad!
Wednesday 29th September - Run 2
Done! Just the scary run to come this week...20 mins non-stop!!!
Friday 1st October - Run 3
I DID IT!!! I ran for 20 mins - go me! Sore right knee though - hope it'll be ok in the morning.
Week six
There are three different workouts for this week. They are as follows:
Workout 1: a brisk 5-minute walk, then 5 minutes of running, 3 minutes of walking, 8 minutes of running, 3 minutes of walking, 5 minutes of running.
Workout 2: a brisk 5-minute walk, then 10 minutes of running, 3 minutes of walking, 10 minutes of running.
Workout 3: a brisk 5-minute walk, then 25 minutes of running with no walking.
Monday 7th October - Run 1
Tough run. Got a headache during the second run of the podcast - a horrible ache. I made it though, but right knee and ankle are sore now, particularly the knee.
Tough run. Got a headache during the second run of the podcast - a horrible ache. I made it though, but right knee and ankle are sore now, particularly the knee.
Wednesday 9th October - Run 2
Ran in the evening for the first time, really weird. Improved on running up Estcourt Road - cut 1 1/2 minutes off my time - Yay! So, only 1 run left on week 6....25 mins!!!
Ran in the evening for the first time, really weird. Improved on running up Estcourt Road - cut 1 1/2 minutes off my time - Yay! So, only 1 run left on week 6....25 mins!!!
Friday 11th October - Run 3
Complete! 25 mins...3.6K. Laura, the coach on the podcast says I'm now officially a runner. Andy and I ran together again which was nice.
Complete! 25 mins...3.6K. Laura, the coach on the podcast says I'm now officially a runner. Andy and I ran together again which was nice.
Week seven
Begin with a brisk 5-minute walk, then 25 minutes running.
Monday 14th October - Run 1
Ran 3.7K in 25mins 1sec. That's 100m extra in 6 less secs. Did get a migraine with aura after which wasn't pleasant at all.
Ran 3.7K in 25mins 1sec. That's 100m extra in 6 less secs. Did get a migraine with aura after which wasn't pleasant at all.
Wednesday 16th October - Run 2
3.7K in 25mins 15secs. Hard going today - got stitch twice.
3.7K in 25mins 15secs. Hard going today - got stitch twice.
Friday 18th October - Run 3
Managed to cut 11 secs off my 'dash' up Estcourt Road - now 7mins 50secs - Yay! And I ran 3.8K in 25mins 1 sec.
Managed to cut 11 secs off my 'dash' up Estcourt Road - now 7mins 50secs - Yay! And I ran 3.8K in 25mins 1 sec.
Week eight
Begin with a brisk 5-minute walk, then 28 minutes of running.
Monday 21st October - Run 1
Managed 28 minutes of running and covered 4.3K. But got another migraine in the evening complete with holographic aura :(
Managed 28 minutes of running and covered 4.3K. But got another migraine in the evening complete with holographic aura :(
Wednesday 23rd October - Run 2
4.4K at 6.23km/h But such aching legs this evening. Thought those days were over...grr...
4.4K at 6.23km/h But such aching legs this evening. Thought those days were over...grr...
Thursday - Sore left shin today which started last night and carried on through today. Aching muscle in my groin too. Really, really, really want to complete C25K - only 4 runs left...but I'm going to have to see how my shin is tomorrow.
Friday 25th October - Run 3
Shin still sore, but went for the run anyway. I'm sad though, as for the first time I couldn't keep running. I had to stop and walk 4 times. I want to finish this challenge. I'm worried if I stop running for too long then I won't be able to get going again.
Shin still sore, but went for the run anyway. I'm sad though, as for the first time I couldn't keep running. I had to stop and walk 4 times. I want to finish this challenge. I'm worried if I stop running for too long then I won't be able to get going again.
Week nine
Begin with a brisk 5-minute walk, then 30 minutes of running.
Monday 28th October - Run 1
I decided to go for the run today as my shin felt better. And the good news is in...I ran for 30 mins without stopping, then checked my running app and I had about 600m to go so I carried on and completed 5K in 33mins and 2 secs!!! HAPPY ME!!!
I decided to go for the run today as my shin felt better. And the good news is in...I ran for 30 mins without stopping, then checked my running app and I had about 600m to go so I carried on and completed 5K in 33mins and 2 secs!!! HAPPY ME!!!
Wednesday 30th October - Run 2
Ran 5.1K today in 31mins and 40secs, giving me a new PB for 5K of 31mins and 13secs.
Ran 5.1K today in 31mins and 40secs, giving me a new PB for 5K of 31mins and 13secs.
Thursday - I'd decided to get new running shoes so went to a local shop (http://www.gloucestersports.com/) recommended by my good marathon-running friend, Jane. Had my gait analysed on a treadmill - first time I've ever run on a treadmill...and got a new pair of shoes! Planning on running my graduation run in them :)
Friday - gave blood yesterday and didn't feel like running today...graduation run tomorrow...no excuses!
Saturday 2nd November - Run 3
Not the best run, but I did it! Felt a bit sick on the way round...might've been because I ran early. But I have run 5K in 33mins 55secs. I was hoping to get closer to the 30mins, but the fact remains - I didn't stop.
I am a C25K graduate!
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