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graduating couch to 5k

July 1, 2020      15 Comments

I think it’s safe to say that graduating couch to 5k is one of the highlights of my summer. The program represented a long-term goal for my recovery from two broken bones, and I am so pleased to say that I conquered it!

graduating couch to 5k

I last checked in at the halfway point, which took us to right before the longer runs started. Confidence was high prior to Week 6, but I got served a whopping portion of humble pie.

  • Week 6: 5:00 run/3:00 walk/8:00 run/3:00 walk/5:00 run
  • Week 7: continuous 25:00 run
  • Week 8: continuous 28:00 run
  • Week 9: continuous 30:00 run

As an interval runner, these continuous runs were TERRIFYING, but I planned to stay as true to the program as possible.

So How Did The Last Weeks Go?

With the exception of Week 7, when we were in the mountains of North Carolina, everything went just fine. I was 100% not equipped for the elevation. Much as I didn’t want to take a break, I just postponed that week until we got home, so I didn’t do any kind of (additional) damage.

flat running vs hill running

Other than that, my biggest issues were mental and emotional. I’m a head case athlete for sure.

What Did I Learn From the Experience?

I learned quite a bit about myself by graduating Couch to 5K. First, I learned that while intervals are comfortable, I can actually run a lot farther than I thought I could. I was also pretty pleased to learn that I haven’t experienced any of the anxiety I normally have towards the end of a run. Finally, I discovered that it’s ok to take it easy and a step at a time to reach my overall goals.

week 26

How Did I Celebrate?

With a big jump and a huge breakfast. Obviously.

grauduating couch to 5k

I will also FINALLY complete my Starlight 5K virtual race from freaking December as my “untimed run.”

What’s Next?

From here, I think I need to acclimate for a little bit. I think I will be comfortable settling at the 5K for a few weeks, and then it will be time to make a move. Before the pandemic, my goal was to be half marathon ready by December. It’s not a horribly unrealistic goal, but I think I will focus on getting to five miles, and then a 10K. Then I can see what happens.

graduating couch to 5k

I also need to decide about whether or not I will continue with straight running. The air quality has been terrible lately, thanks to summer humidity and the Saharan dust storm, so maybe I will ease up just a bit.

Do I Recommend This Program?

Graduating Couch to 5K for the second time emphasized how much I really do like the program. I would absolutely recommend it for new runners, and those coming back from injury. Yes, it does work off the premise that the user can lay down a 30:00 5K, but that really didn’t ruin it for me.

I found it a slow, steady and manageable way to come back from a serious injury without hurting myself. It wasn’t easy, especially in the last weeks when the intervals ended, but it wasn’t impossible, either.

Have you tried Couch To 5K?

Do you have any recommendations for a 10K program?

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Comments

  1. Catrina says

    July 1, 2020 at 6:02 am

    Congratulations on your graduation from the Couch to 5k! Well done, Jenn!
    Great that it gave you the confidence to do intervals and to run long stretches at a time. After reading your experience, I would recommend it to anyone starting to run.

    Reply
  2. Lisa @ Mile by Mile says

    July 1, 2020 at 8:02 am

    Congrats again on finishing! This sounds like it was a good plan for you to follow. I love that it pushed you to work on continuous running. Now you know you can do it. It makes sense to consider adding in some more walking intervals while the heat is really bad this summer.

    Reply
  3. Deborah Brooks says

    July 1, 2020 at 12:06 pm

    I would say this is a the highlight of your summer as well. You have come so far. I am so impressed with your determination. Your hard work really paid off. Congrats! the 10K sounds like a fabulous plan. Look forward to seeing which one you pick Congrats again

    Reply
  4. Darlene S Cardillo says

    July 1, 2020 at 12:27 pm

    Congrats! You are awesome.

    I think it’s a great program. My only complaint is that it is timed not distance. You run for 20 or 30 minutes straight at the end. But the distance varies by how fast you run.

    I never run by time. I just run by distance. And I walk frequently in order to keep up a decent pace.

    Good luck with 10k. You will run a half. Not sure when because it’s different for everyone. I think it took me like 14-15 mos post surgery to do one (and it was in Fla).

    Reply
    • runswithpugs says

      July 1, 2020 at 4:49 pm

      That is definitely a factor. I generally also run by distance, but I felt like this program got me where I needed to go.

      I know I will run that half, but I don’t think it’s healthy for me to prioritize it right now, especially with everything going on. We just don’t know when the next available 13.1 miler will be.

      Reply
  5. Wendy says

    July 1, 2020 at 12:46 pm

    I’m so glad to hear how well C25K worked for you on your comeback! I would definitely recommend it to people looking to start running.

    Reply
    • runswithpugs says

      July 1, 2020 at 4:47 pm

      It’s really been so great, and a wonderful way to keep focus during these hard times. Unfortunately, now I feel kind of lost and in need of the next goal. I need to figure that out.

      Reply
  6. Kimberly Hatting says

    July 1, 2020 at 5:55 pm

    YOU did awesome with this! I did a very modified run/walk “program” when I was allowed to run after my recovery. I didn’t have broken bones that had mended, but I was really nervous about my huge scar and limited range of motion (from not having bent my leg much in those three months of recovery). I bet it feels great to have that all behind you. Onward!!

    Reply
  7. Beckett @ Birchwood Pie says

    July 1, 2020 at 11:56 pm

    I did C25K the one year that I stopped running over the winter and discovered that, um, no it doesn’t work to get off the couch and go run 3 miles after 3 months of no running. I remember that the first 20 minute run seemed to come out of nowhere but other than that it was pretty smooth and got me back in business. Congrats on completing the 5k and I’m excited to see where you go from here.
    Beckett @ Birchwood Pie recently posted…Weekly Eats: A Tale of Instant Pot RedemptionMy Profile

    Reply
  8. Debbie says

    July 2, 2020 at 1:08 am

    Congratulations! It’s been fun watching you come back from your injury and gradually gaining more confidence about your running. Great job!

    Reply
  9. Shathiso says

    July 2, 2020 at 10:05 am

    This is brilliant!!! I remember those early days when you’d just been injured, and then when you started getting back into things again, and now this! What an achievement for you – it took so much patience and determination, well done!! I think a Half is definitely possible for you by December but I also agree that you should go by feel and take it a milestone at a time! Well done Jenn!

    Reply
  10. Denise @ runheartfit says

    July 2, 2020 at 3:28 pm

    I can be a head case athlete too.
    Great job on your progress! Good luck on your 10k goal. I see a half in your future!

    Reply
  11. Stacie Seidman says

    July 4, 2020 at 2:19 am

    Great job! Those longer runs seem so scary, but it feels SO AMAZING when you get them done! So happy for you!

    Reply
    • runswithpugs says

      July 7, 2020 at 2:42 pm

      So scary and I don’t want to do too much too fast. It would be a mistake with my leg. 🙁

      Reply

Trackbacks

  1. 2020: a year in running | Runs With PugsRuns With Pugs says:
    December 16, 2020 at 11:14 am

    […] graduated from Couch to 5K, for the second time, and thought I would hold strong at three miles for a few weeks before bumping […]

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Welcome to Runs With Pugs. My name is Jenn and this is the story of my love affair with running and finding myself through fitness. From C25K to marathon, from triathlon to SUP, from broken leg to the recovery journey... I'm sharing it all. I'm a wife and mother of one, living in NE Florida, in love with travel, adventure, and food. Oh. We have pugs and a hedgehog, too. Thank you for joining us! We're glad to have you along for the ride!
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I am not a doctor or medical professional, nor do I play one on the internet. This blog reflects my personal experiences on my own fitness and running journey, and the processes that work for me. Before you begin any exercise regiment, please consult your physician.
Before I turn in for the night, a reminder that ju Before I turn in for the night, a reminder that just because Earth Day is coming to an end, the work continues. 

Pick up litter on your runs or works (#plogging). Recycle. Mind your waste. Work to minimize your carbon footprint on this beautiful world we call home.

"The Earth is a fine place and worth fighting for" - Ernest Hemingway

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🌎 Happy Earth Day! 🌍 “The Earth will not 🌎 Happy Earth Day! 🌍 

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Let’s take a big step forward and smash the rest Let’s take a big step forward and smash the rest of this week!

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Sunny days ahead! Five miles done with the ladies Sunny days ahead!

Five miles done with the ladies! The rain held off again and I’m grateful for that!

Busy day wrapping up school, going out for lunch, making Earth Day cookies, AND getting Dose #2 of my vaccine. Lots of emails to send, too! 

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That feeling when you find your “lost”favorite That feeling when you find your “lost”favorite running tank AND the rain holds off! Winning!

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Slept in, waited out the worst of the rain and lai Slept in, waited out the worst of the rain and laid out a drizzly 5k walk. I followed that up with an ab and arm workout and am going to park it on the couch for the rest of the day.

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Chilly, drizzly, ugly morning. Super quick four mi Chilly, drizzly, ugly morning. Super quick four miles before heading off to a conservation project. 

Got my long run done on Thursday so I would be able to fit everything in. Fingers crossed the weather holds so it’s a productive day!

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