Couch to 5K: Week 9: The End of the Beginning

[@hannaplace]

I just want to say a massive thank you for making these videos! I started the C25K programme about two months ago and have been watching your vlogs weekly as I was progressing through the weeks. I just finished the whole programme, and I can honestly say I don’t think I would’ve without your videos.

[@TheRamblyChannel]

Hi Hanna. That's so kind of you to say. Congratulations on reaching the end of the programme, it's a massive achievement and you should feel rightly very proud of yourself! I found when I'd completed C25K I dropped off the pace, simply because I didn't have a new goal to aim for. You may be different, however aiming for something new may help you too. Perhaps a faster time, or (like me) a longer distance? There are lots more videos on my channel that take my journey from the end of C25K on to my next goal and then beyond that. It would be wonderful if you kept watching! Thank you so much for your feedback - it's comments like yours that keep me making weekly content. All the best. 😀🏃‍♀️ Andy.

[@sofiaholland.]

I watched your whole series before I started the programme, and I like to rewatch watch your videos just before I start that week myself. I've just finished week 8 and about to start week 9, I seriously cannot believe I've made it this far!! I remember watching your videos 8 weeks ago thinking wow, I cant see myself ever being able to run 20 minutes without stopping and now here I am doing 28 minutes. It's unbelievable what you can achieve with consistency using this app!! Thanks for your encouraging videos they have helped me since day 1!

[@TheRamblyChannel]

Hi Sofia So pleased you've found the videos helpful. It is amazing how far you can go after only a few weeks. You're building up running stamina without even realising it. It's so good to realise you CAN do it! I know how you feel. I hope your final week goes well. Don't make my mistake - try to have a new plan for when you finish. Perhaps going further distances, or trying to do 5K in 30 minutes (if you haven't already by then). I have lots more videos on the channel that go on after C25K so hopefully you'll find some inspiration there. Thanks for watching! 😀🏃‍♀️ Andy

[@gary6514]

I had my PB today. I ran 5k in 25 minutes!!!! Absolutely over the moon. I never even considered running until the lockdown situation. I started with speed walking then jogging and finally running. I will be 55 years of age next week. Great video Andy. Well done.

[@TheRamblyChannel]

Nice work, Gary! That's a superb time! Are you going to go on to 10K? It sounds like a huge leap from 5K but in actual fact it's a decent, but not stupidly large step up and is a very nice distance to go. I have a load of videos on the channel that go from 5K to 10K and then beyond that so you might like to check those out? Congratulations on your achievement. I'm not surprised you're over the moon about it! Andy.

[@gary6514]

@@TheRamblyChannel I don't think I am quite ready to take that leap to 10k....just yet! I have settled into the 5k and hope to run a few park runs when they start up again. As you have proved Andy its better late then never. I would encourage anyone of a certain age to attempt to train for a 5k...and beyond. Thank you Andy.

[@isabelfish4300]

Finally completed my 5K today thanks to you. You're a legend!

[@TheRamblyChannel]

Yay! Isabe!! Well done you!!! Many congratulations on your fantastic achievement. Enjoy the moment but please make a plan for what to do next. I drifted when I finished C25K as I didn't have a new goal to motivate myself. You'll hear all about it if you keep watching my videos. Well done again, good for you!! :) :) Andy

[@alexlorenz7]

Although I'm over a year late to this series I just wanted to say how amazing it is to watch someone make a commitment to a program and actually follow through with it! Well done!! Today will be week 1 run 3 for me :)

[@TheRamblyChannel]

Hi again Alexandra. So pleased that you're nearing the end of week 1. The first few weeks take the pace steadily and build things up gradually. Take it a run at a time and don't concern yourself with what's ahead. Live for the moment and enjoy all that you're achieving. Keep running! :) Andy

[@maddogpaddy1]

Hi Andy, your video's gave me the strength to keep trying and now I can run 5,6 km in 40 minutes. I am following the app couch to 10k and it works very well, even for people like me who had a BMI of more than 30 (now 29,5). So thank you for your positive energy and attitude!

[@TheRamblyChannel]

Hi Patrick The Lad. Thanks so much for your kind comments. If the videos helped in some small way then I'm delighted to hear it, although it's totally down to your grit and determination to get through the programme that's got you to where you are. I'm super impressed to hear that you're doing over 5k now and I wish you every success as you get closer to the magic 10k. All the best, Andy.

[@ShereeNicholson]

Congratulations on completing couch to 5K Andy! I'm about to finish week 8. I found your videos around week 3-4 when I was looking to see how others have tackled couch to 5k. Have really enjoyed them, thanks :)

[@TheRamblyChannel]

Hi Sheree That's very kind of you. Thank you. It's just me waffling nonsense in to the camera, really, but I'm so pleased that you've found them helpful. Good luck with the rest of C25K. You can do it!! :) Andy

[@leocallejas]

Really happy I stumbled upon your vlog, Andy. I've been stuck in a desk job for 6 months and I've become as unfit as I've ever been in my life, (the fact that I'm turning 40 in little more than a month probably doesn't help either) so I analyzed my scarce free time and realized that I can fit a 1 hour afternoon run into most of my days, so I went nuts a couple of days ago, didn't research, didn't pace myself and as you can imagine I'm i've been in quite some pain ever since, BUT, that made me realize I need a progressive approach, and that's how I got here. Excellent series, your positive vibe is very contagious, so I'll give this a shot starting monday, hopefully I will have recovered from the abuse I put myself through. A followup would definitely be cool, but really man, this series has me looking fwd to this program. Kudos on the achievemenr, and cheers!

[@TheRamblyChannel]

Hi Leo. Thanks so much for your kind comments. I'm pleased if the videos have helped you a little. I can't recommend the C25K programme enough. I was similar to you. I knew I should do more to keep a little fitter and tried to run without really knowing what I was doing. I very quickly gave up. C25K (and other programmes like it) give a structured approach that's really helpful and it's amazing how it enables you to build stamina and do better than you ever thought possible. All the very best for your forthcoming runs. You can definitely do it! Oh, and Happy Birthday for next month! Regards, Andy

[@mlleangela]

Thanks for sharing this whole process. During the pandemic I have been watching lots of beginner runners. You're very entertaining and your attitude is so great - pragmatic, optimistic, consistent. I am a decently experienced runner (ran my first marathon last year) and for some reason watching people start their running journeys is fun and relaxing for me. I see you are still posting run vlogs recently so I will go watch those now!

[@TheRamblyChannel]

Hi @mlleangela Thanks so much for your kind words. I still consider myself a beginner, even though I've been a runner for a couple of years now. Having recently been trying to extend my distance (as you'll see from the latest videos) I have a renewed respect from people like you who have achieved a marathon distance. I find that so inspiring! Thanks for watching, I hope you enjoy the other running videos - there are lots of them on my channel...! 😂 Andy

[@tonydeane7285]

This blog is great, I did the C25K last year with my daughter and we are now close to completing our 50th parkrun. Great stuff

[@TheRamblyChannel]

Thanks, Tony. That's very kind of you to say. It's great to hear from people who've completed the programme and gone on to achieve such great goals. Well done to you and your daughter, keep up the good work! All the best, Andy.

[@crocksontherocksify]

Congratulations on finishing Andy! Very inspiring have started my Couch to 5K this week.. Thank you again..

[@TheRamblyChannel]

Hi @Cornish Roadhog Thanks for your kind feedback. Much appreciated. I followed up this series of videos with another 9 (with another episode due out later this week). It picks up the story one year on. I wish you every success with the C25K programme. I think it's excellent and well worth the effort. Try to enjoy it. Don't push yourself too hard (and don't be too hard on yourself either) and hopefully you'll be achieving the kinds of results that you never thought possible! All the very best, Andy.

[@alexanderfilms1952]

I'm only 20 but thought I'd give it a try. Just finished first run of week 4, so getting there. Surprised I ran 16 minutes considering I never run haha. Thankful I found the app as I'm feeling like I'm getting fitter!

[@TheRamblyChannel]

Hi Alexander. The great thing about C25K is that it's suitable for anyone and is a great leveller. It doesn't matter what age you are, what your background is etc getting out there and running is open to all, if you're physically able to get out there and have a go. You'll keep surprising yourself as you get through the weeks, so keep at it! All the very best for your future runs. Cheers! Andy.

[@alexanderfilms1952]

@@TheRamblyChannel Yeah definitely agree with that and I think it's great for me to start running around Uni to keep active, and then I can keep building it up to do Park runs and stuff! :)

[@ibrahimahmed9420]

congratulations! you are an inspiration.

[@TheRamblyChannel]

That's very kind of you to say, Ibrahim Ahmed. Thanks for the positive feedback! Andy

[@ellen3131]

Wow well done! I'm only on week 2, but watching vlogs like these really help to keep me motivated. It's getting colder here now, so I hope I can keep going!

[@TheRamblyChannel]

Hi ellen3131. Thanks for your message and congratulations on making it to week 2. You've done the hard part, which is starting the programme! Keep at it, don't go too fast and take each run one at a time and you'll be great. Personally I like running when it's colder as you tend to warm up a few degrees during a run - even a slow one. All the very best with the rest of the programme and thanks for your kind comment. Keep going - you can do it!! Andy

[@WoldsEndPhotography]

I would just like to say thank you. I found out about Couch to 5K from your vlog, decided to try it and have followed all your vlogs as I did each week. Today I graduated. As you kept saying it does work. Week 5 was the hardest. I run through wood & farmland, usually early morning with deer and hare as companions. I’m looking forward to your update. I’m thinking of using the Nike app you mentioned.

[@TheRamblyChannel]

Thanks for your feedback. I'm so pleased that you found the videos helpful. Congratulations on graduating! The programme seems to start gently and then lay it on much thicker from week 5 onwards, however the runs seem to have been careful designed to make sure that you can make it to the end - and we both have! :) I wish you well for your future running and thanks, again, for taking the time to post a comment. Andy

[@LiDiMjsPyt]

Congratulations Andy! I followed your vlogs all the way and would have bet money that you would get to this point (and probably far beyond by now) you had a great attitude all the way through *High 5 Champ I started CT5K this morning and will revisit your vlogs as I progress through the weeks.

[@TheRamblyChannel]

Hi Lidi. Thanks for your feedback. I'm so pleased that you enjoyed the videos. It was good fun making them and gave me a great reason to keep pushing on each week. I wish you every success with the programme - it's very well organised. Don't be too hard on yourself if things don't always go according to plan (I should listen to my own advice there!), don't go too fast is the other advice I can offer, although I'm no expert and everyone's different. Just have fun and know that you CAN do it! All the best and thanks, again, for taking the time to send in a comment. Regards, Andy.

[@alan_oz]

I know I'm a bit late but congrats on finishing. I'm finishing my 1st week so I appreciate you filming your efforts. Cheers.

[@TheRamblyChannel]

Hi Alan. That's very kind of you and not too late! I've made some follow up videos this year that show how I've got on since completing the programme. Great news that you're giving C25K a go. It's very good, well structured and seems to work miracles - I didn't think I could ever run for 3 minutes let alone 30! All the very best for the coming weeks. You can do it! Regards, Andy.

[@alan_oz]

@@TheRamblyChannel Thanks Andy, Appreciate it.

[@robmatthews862]

Thanks Andy for producing these videos very inspiring. Based on this I'm starting this program tomorrow. Thanks again

[@TheRamblyChannel]

Hi Rob. Thanks for your feedback. I'm so pleased that you've found the vlogs helpful. I wish you the very best as you undertake the programme yourself. The best advice that I can give is not to go too fast - it's not a race, it aims to build stamina over the weeks. I just took it one run at a time and the impossible became possible! All the very best - YOU CAN DO IT! Andy

[@jacktaylor7696]

Congratulations Andy!! I watched through a few of your videos. I'm about to start my own journey. I'll VLOG it like you did!

[@TheRamblyChannel]

Thanks Jack. Good luck with the programme! Regards, Andy.

[@Thomas_Jones91]

watched all the videos on the c25k and it inspired me to do the programme, 3 weeks done so far. started week 4

[@TheRamblyChannel]

Hi @thomasj008 Congratulations on starting the C25K journey. You've done the hard part (starting it!) and now that you're on week four you're well on the way to becoming a C25K gradudate! I'm so pleased that the videos have helped in some small way. There are more videos on my channel that go right up to 10K and beyond if you fancy more running vlogs. Yikes! All the very best! Andy.

[@RecreationalRunner]

Hey Andy, great videos, stumbled across your channel researching my own. Admittedly my videos have a been a little unstructured, but couch to 5k isn't something I needed to start with, all the same love the structure of you following a specific plan, subbed.

[@TheRamblyChannel]

Hi @Recreational Runner Thanks for taking the time to comment. So pleased you enjoyed the videos and thanks for the subscription. I'll be sure to check out your videos and sub straight back! 😀 Regards, Andy.

[@coastermadab]

These videos have really inspired me. I started today and finished week one with all of the running but had to pause just half way in to the walk. I’m going to keep on going though as the feeling you have after the run is euphoric.

[@TheRamblyChannel]

Hi @AdamBysouth You've done the hardest part and that's getting out there and tackling week 1. Good on you for that. Have confidence, don't go too fast and keep at it. Before long you'll be achieving distances and times you never thought you had in you! There are more videos after this one that go right up to 10K and beyond. If I can do it, you can for sure!! Best advice I can offer other than pacing yourself is to have a new challenge ready to aim for once you get to the end of C25K. Good luck and thanks for watching! Andy.

[@coastermadab]

Andy Clayton thank you so much Andy! I ran my second week one run today and it was Easier than the first one. Amazing how this programme works. I ran the same distance but didn’t stop. I listened to the app and adhered to the “gentle jog”. I was slower than the first time I tried, but that was because I ran too quickly. I can’t wait to get back out there. Quite frustrated tomorrow is my rest day!

[@TheRamblyChannel]

I know how you feel. Once you get into the swing of it, you just want to get out there and do more! All the very best with the programme!! Andy

[@samybattar6776]

I am 43 years old on my 3rd week of c25k. Thank you for the inspiring video

[@TheRamblyChannel]

There's nothing wrong with being in your 40's 😉 It's the best age IMHO. Glad you're cracking on with C25K. Enjoy these first weeks building up stamina and get ready for the longer times and distances that will blow your mind! Glad you're enjoying the videos - thanks so much for watching. Andy.

[@jennieabelman9820]

Andy your views have had me hooked and have become part of my ritual watching week by week, run by run, as I have done C25K, which I successfully completed today. You made it all very human and doable and I have shared your 'toxic' 10-15 minutes as your got into the later weeks. It is getting less and I am going to continue so that hopefully 30 minutes becomes less arduous, and also that I do eventually hit 5K. Around 4K at the moment I imagine - 4.57K but including the warmup and warmdown. Your first videos particularly were so motivating as you huffed and puffed at 60 seconds but I could see in the playlist that you must have got to the end 30 minutes. A great diary, thank you

[@TheRamblyChannel]

Thanks for your feedback Jennie and congratulations on your progress so far. You're like me, no doubt, finding it amazing that you can actually do it!! Even now, it still amazes me that I can run for times and ditances that not that long ago seemed impossible. I hope you keep motivated to carry on and continue your running journey. I have more videos on the channel that continue from completing C25K and go right up to 10K and beyond. I'm still going now! Thanks for watching and all the very best with your future running! 😀🏃🏻‍♂️ Andy.

[@rhiannabutler1455]

This series has been so inspiring to watch Im on week 2 (loving it so far) and thought I'd do some research of what's to come as I hate surprises And this has been great to watch and follow along 😊

[@TheRamblyChannel]

Thanks for your kind words, Rhianna. I'm so pleased you enjoyed the videos. I was surprised at how much fun C25K was in the end. Please don't make my mistake and have no plans for what to do when you finish the programme. It's good to have another goal in mind for after you graduate. I have more videos on my channel that build on C25K and go to 10K next and then on to half marathon with lots of fun and nonsense in between. Thanks for watching. And good luck!! You can do it!!! 😀

[@TheHokkaidogaijin]

don't stop there lets see you move on to the 10k app. I just finished week 3 and will start week four in a couple of days. I am 53 years old and felt the same way you did at the beginning. Loved your videos!

[@TheRamblyChannel]

Thank you for your kind words, TheHokkaidogaijin. I think it'll be a while until I can go 10K but I admire your confidence! All the very best with your future runs. You can do it! Regards, Andy

[@joeharris1532]

Really enjoyed the series Andy, am starting the program next week with my SO - watched your videos to garner some motivation! Can see from your blog that you're a web developer - I'm a 2nd computer science student, so really enjoy your tech videos too. Keep up the great content

[@TheRamblyChannel]

Hi Joe. I'm so pleased to hear that you enjoyed the videos and even my rambling tech ones! I wish you both well when you start C25K. The advice I give to everyone, for what it's worth (as everyone's different), is not to go too fast. Having someone to go running with can be a big help. My other half has come out running with me occasionally and I found that to be a big help. All the very best and thanks for taking the time to send your feedback, I really appreciate it. Regards, Andy.

[@edwardkirkman7523]

Watched all 9 weeks. Your an inspiration I'm very proud of you. Keep up the good works! 🤓

[@TheRamblyChannel]

Hi Edward Thanks so much for your kind comment, that's great to hear. I'm glad you enjoyed the videos. :) Andy

[@smartdust1976]

I started preparing for 5k since last week, at this stage I am doing 20 min for 900meters, so imagine how unfit I am but I am ambitious to participate 5K marathon in May 2019. I was searching for what other people were doing and I end up into your video. Thanks

[@TheRamblyChannel]

Hi smartdust1976. Congratulations on taking up the challenge. The hardest part is starting off and you've done that, so well done you! Take it at the pace that's right for you, don't go too fast and if you gradually build up the time then you'll be amazed at how you do. Distance really isn't important at all. I wish you all the very best for the runs you have ahead and your goal of that 5K event next May. Thank you for your feedback, it's so nice to hear from people who've found a little encouragement from my rambling videos! Kind regards, Andy.

[@smartdust1976]

@@TheRamblyChannel Thanks Andy, Leila

[@mrsgandfamily5599]

Well done! I am on week 7, session 1. Killed me but never thought I could do that at the beginning. Hope you have continued to run

[@TheRamblyChannel]

Hi Joanna. Congratulations on getting through to week 7. You've done so well and should be really pleased with yourself! I completely understand how you feel - at times you wonder if you're going to make it, but stick with it and remember that you can do it! I'm pleased to report that I am still running, although it hasn't been plain sailing! I'll be posting an update at some point explaining the ups and downs since I finished the Couch To 5K. The important thing is that I'm still going and still very much enjoying it! Thanks so much for taking the time to send feedback, I wish you every success with the remaining weeks of the programme. All the best, Andy.

[@boytes55]

Loved all these videos. I’m on c25k week 8 and loving it. Well done Andy!

[@TheRamblyChannel]

Hi @boytes55 Thanks so much for your kind feedback. Congratulations on making it to week 8 - you'll graduate for sure! It's such a massive achievement when you get to the end of the programme. Best advice I can offer is to have a new challenge to aim for once you get to the end to keep yourself motivated. I have lots more videos on the channel that follow my journey after C25K and right up to 10K and beyond! All the very best and thanks for taking the time to send your feedback. Andy.

[@Type_Run]

Loved these vlogs, really good job. I'm just starting out on this program and enjoying it so far 🙂

[@TheRamblyChannel]

Hi @rmhepton So pleased you enjoyed the vlogs and all the very best for your journey through C25K. It's such a good programme and you'll be amazed at what you can do! Be postive, take each run one at a time and don't go too fast. You'll be amazing! I have loads more videos on the channel that go on after C25K. Next I go to 10K and then I go on to a half marathon! It can be done!! All the best and thanks so much for watching. Andy.

[@danielle.whiting]

I’m about to start Week 9. Scared and delighted at the same time! What a “ride” it’s been!!

[@TheRamblyChannel]

Hey Danielle Week 9 does seem daunting at the start, however you've built up the necessary stamina in the weeks leading up to this moment so you can definitely do it!! I wish you every success. Enjoy these runs and the great sense of achievement when you graduate C25K!! I hope you carry on running and set yourself new goals, that helped me a lot! All the best. 😀🏃‍♀️ Andy

[@danielle.whiting]

I finished this morning! 🥳 Holy cow I can’t believe it! Thank you so much for your videos. I absolutely loved following them each week on my journey. Next up - Couch to 10K!!!

[@TheRamblyChannel]

Well done Danielle. A fantastic achievement! 👏🏻 You should feel so proud of how far you've come on your running journey. The feeling of graduating C25K is amazing. At the beginning even 5 minute runs seem beyond what's possible so to put together 3 30 minute runs is off the scale! Good luck with going for 10K. I have lots of videos that cover that journey too. 😉🏃‍♀️

[@danielle.whiting]

@@TheRamblyChannel I’ll be sure to watch them! Thanks Andy! 🙂

[@giarose240]

I followed them all too and really enjoyed them. Yeh I'm late to this but I forgot to comment. You've inspired me

[@TheRamblyChannel]

Hi Georgia. That's very kind of you to say. If I helped in some small way then that's great, however if you've been getting out there then it's totally down to you and the effort you've put in. I've been making a series of follow up videos recently that take up my progress one year on if you dare to continue the journey! All the very best with your future running and thanks for taking the time to send your positive feedback. Regards, Andy.

[@itssashaax7457]

Hi Andy! I'm only 15 and just finished week 1 yay, I stumbled on your c25k videos today and I managed to binge it all at once haha (great personality btw your very funny) seeing your progress is very motivating and I hope I can run for 30 mins straight like you!

[@TheRamblyChannel]

Hi @ItsSashaa Thanks for your feedback. Glad you enjoyed the videos. I wished I'd tried something like C25K when I was your age, as it's such a good programme. I wish you every success. You'll get to 30 minutes for sure - just take it steady and you'll be there before you know it. I have loads more videos on my channel that continue after 5K and go on up to 10K and even further than that! All the very best, and thanks for watching! 😀 Andy

[@dannymanley8073]

@@TheRamblyChannel Did they have computers when you was young 😊

[@TheRamblyChannel]

​@@dannymanley8073 Yes, but they were clockwork 😜

[@joemonty2203]

Well done on completing it, I am about to start W6R1 today, the 20 minute run on R3 seems daunting but as you say its all mental!

[@TheRamblyChannel]

Hi Joe. It's strange how it messes with your head, however you can definitely do it. Don't be afraid to slow down a bit. I have lots of follow-up videos on the channel covering my journey post C25K including breaking 30 mins for 5K, training for and running my first 10K and even beyond that. Thanks so much for watching and good luck with the rest of the programme. Andy

[@adamday8339]

Awesome work! 👍 really enjoyed watching your content.

[@TheRamblyChannel]

Thanks Adam. So kind of you to say! 😊🏃🏻‍♂️👍🏻 There's plenty of follow-up content after my C25K series, going from 5K to 10K and then on to half marathon and lots of other things in between. Thanks for watching!

[@Briony28]

Really enjoyed watching your videos ! Very motivating as someone who has just started week 4. Congrats on completing the programme :)

[@TheRamblyChannel]

Thank you so much for your kind comments Briony. So pleased to hear that you're on week 4. Keep at it, and trust the programme - it definitely works! :)

[@MrHeggie123]

Great job Andy .. well done ..

[@TheRamblyChannel]

Thanks heggie Hog67!

[@MrVinceq]

Thanks Man, Really enjoyed sharing your journey as I begin mine. Hope you are still enjoying running :-)

[@TheRamblyChannel]

Hi again Vincent. You must've binge-watched all my C25K videos! 😂 You clearly have stamina already! 🤣 Seriously, though, I really hope you do well and that my videos have inspired rather than put you off. I have loads more videos on the channel that pick up from where C25K finishes, going right up to 10K and even beyond that! I still enjoy running and upload a new running VLOG every Thursday. C25K changed my life - I'm fitter now than I ever have been and I'm a similar age to you. Good luck! Andy

[@MrVinceq]

@@TheRamblyChannel 🤣🤣 I certainly did, and thoroughly enjoyed watching your journey. Cheers for the good vibes :-)

[@solidbanjobanjo9367]

These videos are great well done bud

[@TheRamblyChannel]

Thanks @SolidBanjo Banjo appreciate your feedback! There are lots more videos that carry on after the C25K and go up to 10K and beyond. Thanks for watching. 😀 Andy.

[@yetidodger6650]

well done, you seem so happy.

[@TheRamblyChannel]

Thanks Dean. I couldn't believe it, to be honest. Me? Run 5K? Never! If you enjoyed the videos then I have lots of follow ups that talk about where I went from here. It's quite a journey! Thanks for watching. 😀

[@alanmorr3635]

I have been watching all your videos this afternoon in order from week 2 to 9 (I watched week 1 last night) all great videos and congratulations on completing C25K with the running of run 3 of week 9, your graduation run. A very nice area you have by the seaside to run. Although I don't live near the seaside, I travelled by bus and train to Helensburgh, that is a seaside town on the Firth of Clyde about 25 miles from Glasgow and 36 miles from where I live for my graduation run, I ran along the promenade at Helensburgh, that was exactly 4 weeks ago today on June 18th. Like you I have yet to run a full 5K, I am hoping to do that very soon.

[@TheRamblyChannel]

Congratulations on graduating and for following the vlogs. Glad you enjoyed them; although I'm not sure the marathon (no pun intended) viewing all in one session would be good for your mental health. Hahaha. Seriously, though, it's great that you're travelling to different places to run. I've been thinking of venturing further afield once I'm running for longer distances. However, due to the exceedingly warm weather recently, I've been sticking to under 30 minutes either early in the morning or late in the evening since I graduated. I'm waiting for it to cool down a bit before I start trying to get to the magic 5K. I wish you well with your future runs. Thanks for taking the time to add your comments, Alan.

[@alanmorr3635]

Hi Andy, I am just wondering if you have seen the notifications & emails of N.H.S. Healthunlocked members forum page. I receive many e-mails on that forum a day, sometimes as many as 13 an hour. The title of the e-mail heading is "New Couch to 5K post". The participants tell you all about their running adventures, advice as well, sometimes the administrators give advice to the runners. It was someone contributing to that site that I discovered your KZbin wonderful vlogs. When I graduated I told them on the June graduation page and not long after that , my name was followed by the word 'Graduate' next to it.

[@TheRamblyChannel]

Hi Alan. Yes, I'm on Health Unlocked. I gave the site a mention in every vlog. I found it helpful, especially in the early days when I really hadn't got a clue what I was doing. I too was delighted to see my "graduation" marker appear after Week 9 Run 3. Regards Andy

[@sneekylinux]

That hill is well worth the beach at the end as I used to live quite close, am now further west..

[@TheRamblyChannel]

Hi @sneekylinux I love looking at the water as I run and often take routes that go past the beach or along the cliffs. Glad you're local! Always nice to hear from a local(ish) person and one who uses Linux is even better! 😉 If you've been watching the C25K series then there are lots more videos that carry on from there going from 5K right up to 10K and even beyond that. Lots more shots of the coast! All the best, Andy.

[@janeyoung6692]

Thank you so much for these vlogs, you have really helped to motivate me whilst doing my C25K. (On wk 8) Hope to see an update in the future! Also looking forward to a review on the new Apple watch😀x

[@TheRamblyChannel]

Hi Jane. Thanks so much for taking the trouble to send your feedback. I'm delighted that you found the videos helpful. Congratulations on making it to week 8! You've done the really hard part already and these final few sessions are geared to getting you over the line. You can do it! And you will do it! It's such a sense of achievement when you realise that what you thought was impossible can be done ! I'm finding the new watch helpful with my running as I don't have to take my phone with me any more. Anything to lessen the weight I have to carry with me on a run 😉. Thanks again, and all the very best for the rest of C25K, Regards Andy. 🏃‍♀️

[@matthewford8875]

I was just wondering when you started running because I've always wanted to run a 25 but I'm just starting the same program Andy is on . I think I might be able to run 25k in about a year but I just wanted to know how and when you started.

[@Jay-xs7fn]

Great videos have enjoyed watching whilst on my c25k journey. My last run is tomorrow woohoo

[@TheRamblyChannel]

Good luck, Jason. You can do it! In fact, you've already done it so just get out there and enjoy your final run. It's an idea to have a goal to aim for following C25K to keep up the momentum. I've got lots more running videos on the channel that cover that. All the best! Andy.

[@sejmb]

Wow you just busted it out! Great job!

[@TheRamblyChannel]

Thank you Zabet

[@99hammy99]

Just an update, I completed week 9 run 3 on Saturday! Now moving straight into 5K to 10K seeing as we’re stuck in lockdown with nothing else to do.

[@TheRamblyChannel]

Hi @99hammy99 Congratulations on becoming a C25K graduate!! It's such an achievement and you shoukld feel rightly proud of yourself. I have videos I recorded a year after this one that takes my journey right up to 10K and beyond. Please check those out as it doesn't quite pan out as I'd expected...! All the best for your future running. Andy.

[@waynelewis3449]

Well done Andy ive just started can only run for 2 mins atm

[@TheRamblyChannel]

Hi Wayne. Don't worry about it - you need to start small and build up. The app takes you through the process stage-by-stage. You'll soon be running for times you didn't think were possible! Take each run one at a time, don't go too fast and don't look too far ahead for what's to come in the rest of the programme - it's nothing to worry about. You can do it! If you're inspired to run, there are more videos after this one that take the distance right up to 10K and beyond and also cover other topics, like running 5K in under 30 minutes. Thanls for watching! Andy

[@ImHavinaHoot]

Congratulations Andy! My next run in the program is week 5, run 3 (20 minutes, gasp!). Your vlogs have been really inspiring, thanks for sharing! I'd love to see your progress moving forward on your running journey :)

[@TheRamblyChannel]

Hi Owlcat75. So pleased you've enjoyed the vlogs. Try not to worry about week 5 run 3 too much. It does seem daunting, but the programme definitely works. Just pace yourself and don't go too fast, especially at the start of that run. That's the best advice I can give. Trust yourself that you got this far and it's just another step (or perhaps several steps) on your journey. You can do it!! All the best with your remaining weeks and thanks for taking the time to post a comment. Andy

[@moneymayhem2000]

I enjoyed these videos! Would be great if you launched another series. 5k to ... the Arc of Attrition ultramarathon?

[@TheRamblyChannel]

Hahaha. Thanks for the suggestion pleasant phucker. I'll be doing a follow up at some point and your suggested title does have a certain ring to it! :) Andy

[@bethany1900]

I started the programme again and I’ve just finished! I can’t believe I actually did it! I need to get a new pair of running shoes since I’m getting blisters but I can’t go out to get any at the moment so I will soon!

[@TheRamblyChannel]

Hi Bethany. Woooooo! Congratultions! It's just as good doing it a second time. Although I didn't go through the whole programme again, I did a "Couch To 5K Revival" series of videos when my pace dropped off and I wanted to get back to 5K. There's that and lots of other videos going right up to 10K and beyond on the channel. Running shoes is a bit of a problem! I've been putting in the miles myself and feel like it won't be long before I need to replace mine, so I know how you feel. Keep with it. Well done on all your achievements and hopefully you can push on from here. All the very best! Andy. 😀🏃‍♀️

[@bethany1900]

Andy Clayton thank you! Yes I’ve been watching the new 10K videos, really enjoying them. I will keep running and hopefully I can get out and get new shoes soon! 😊

[@stephenjackson1828]

Just watched them all very good!

[@TheRamblyChannel]

Hi @Stephen Jackson Thank you very much for your kind words. So pleased you enjoyed the videos! There are lots of follow ups where I take the C25K as a starting point and then push on from there so if fancy some more inane rambling then please watch those. Thanks for taking the time to send your comment, I really appreciate it. 😀 Andy

[@Darkart-vo1zd]

I just finished and decided to do 5k regardless of whether the run ended or not, I managed to hit the 5k in 32 mins, my next target is to hit the 5k in 30 mins

[@TheRamblyChannel]

Hi @Darkart4171 32 minutes is similar to me. I found shaving off that couple of minutes a bit of a challenge, however it's a good challenge to undertake! You may do it straight away, but f you don't then perhaps try some longer distances for a while to build stamina and then have another go later on. I tend to find I hit 5K in 30 mins or just under these days when I least expect it. Thanks for watching and and all the best for your future runs! Andy

[@LittleMissEza]

Hi from the future! On the Week 1 vlog I was gung ho to try this out... but the app is not available in my country! Haha I watched the whole series anyway for inspiration. May try this soon.

[@TheRamblyChannel]

Hi Trippy Feet! Thanks for watching, so pleased you enjoyed the videos. You'll probably find an alternative app in your country that does the same thing - there are lots of 5K training programmes out there. I've got more videos on the channel that go beyond 5K right up to 10K and then on from there! All the best. Andy

[@svlsr2000]

Hi trippy feet, if you are in Android, you can try just run. It's free and good app

[@LittleMissEza]

@@TheRamblyChannel Andy, hi from 2022, I've finally made it! 5K and 10K. long story --> I started C25K in July 2020 but only did it like 4 times from lack of motivation and not being able to go more than 90 seconds without dying. Did three 2K runs in 2020 then nothing (only did walking through our national lockdowns) til Sept 2021 (1 run) and in Dec 2021 started getting a bit more serious but still poor motivation. Two 5K runs in December but very slow (45 minutes) and 24 runs up until Feb (inc 2 very slow 5Ks). In my mind I sorta wanted to do 5K a day. In March I started out slow too, but then I entered a VR organised by my alumni with a target of 50K (5-30 March) and I decided to try for the 5K a day, using the run walk run method. Times were 45-59 minutes because my legs are short and lack of stamina. I took 4 rest days so I had to make up the average, and did my first longer runs of 6.9K, then 7K, 8K and finally 10K (1 hour 17m)! At the end of the 26-day challenge, I did an average of 5K a day, and then ran a bit more to get the 5K a day average for the whole of March! Times did get a bit better (watch said a PB of 32m but debatable since GPS was wonky) but I am more focused on being able to move, mostly at my shuffling run, a lot longer than walking (my fastest pace is only about 6 min/km). I have since watched a lot of running vids but yours was one of the first that really motivated me, so thank you, and I thought I'd give you an update. I'm not ever going to be an elite or ultra runner but maybe, just maybe, I might keep up the running! (also did a beach 5K and that was fun). Thanks again!

[@mrwilksgames]

These videos are fantastic. I don’t know you but I was extremely happy for you after some of the achievements. Maybe you could do a video on setting up the apps and using them in combination for new starters? Also, would be good to see you do c210k ;)

[@TheRamblyChannel]

That's very kind of you to say. Thank you! It's been a big surprise to me just how much I've been enjoying my running. Thanks for the suggestion about doing extra videos about setting up the app, I'll bear that in mind. 10K is a distant dream at the moment, but perhaps one day! Anything's possible if you put your mind to it. ;)

[@shannen1121]

Hi Andy, I have been following your videos as I done the couch to 5K myself over lockdown and was so proud to say I completed it and even got my 5K PB to 29:29, unfortunately as you previously said now I haven’t got a ‘goal’ as such my running has come to a massive stop- altogether actually I haven’t ran in 3 weeks!! Whether that be because we’re allowed out again or just because I have no motivation I’m not sure. Do you have any tips on how I can start running again? I went out and tried a 5K and did manage it although it took me 33:23 which is significantly higher than my PB and was very difficult. Should I start back on some of the couch to 5K runs? And how do I keep going afterwards?because I actually really enjoy running!! Thanks again for all these videos, they’re great.

[@TheRamblyChannel]

Hi Shannen. First of all congratulations on making it to the end of the programme. It's a massive achievement and you should feel very proud of yourself. Even 33 minutes is still excellent so don't be too hard on yourself! After I completed C25K I went off the boil, so much so that a year after I completed the programme I did a "revival" series of videos on the channel where I tried to get my mojo back! I then carried on and found a way to motivate myself and that was to set a new goal of 10K. 10K sounds like a long way, however if you can do 5K (and you can!) then 10K is achievable. There are lots of videos on my channel where I make the step up from 5K to 10K so do check them out. Thanks so much for watching. Have confidence in your abilities as you've done the hard part! Best wishes, Andy.

[@destroyr1242]

Good job mate, I would recommend to keep in shape, keep setting goals for running, whether that be a better 5k pb, or work up to a 10k, and maybe even half a marathon , and maybe even a full marathon eventually, and say a sub 3 hour marathon These are my current goals.

[@TheRamblyChannel]

​@@destroyr1242 Spot on @Blufor I cover this subject across the channel so completely agree with what you say. I have more videos that go from 5K to 10K and then even beyond that. Setting yourself goals is a great way to stay motivated and be able to push on. Thanks for watching! Andy.

[@slippyg]

Well done mate, just trying to motivate myself to do this as well!

[@TheRamblyChannel]

Hi @Gman Go for it! The programme is worth the effort. The toughest part is starting! If you want more inspiration I have other videos that go beyond C25K and right up (and even beyond) 10K! If I can do it, so can you!! 😀 Andy

[@slippyg]

Thanks Andy, I want to get to the shop to have my gait analysed so I don't go wrecking my knees. Hopefully the shops open soon. Up and running do it apparently.

[@TheRamblyChannel]

Good idea. A gait analysis helped me for sure. As you say, tricky to get it done at the moment...!

[@andypayne243]

These are great videos. I started the c25k end of June and i thought it was going to kill me in week 1, you quickly realise it’s all mental, I recommend anyone to stick at it and not run fast at all. Just keep a nice and easy pace. You learn a lot about yourself in the process, for example I was huffing and puffing and really struggling about wk 3, coincidently saw joe rogan with a guy that was a breathing expert saying to breathe through the nose. Tried it and it worked wonders and made it easier. It’s little things like that you learn along the way. I also found that I wasn’t doing 5k at the end but don’t care too much, it’s all about getting out there doing it and keeping it up after wk 9, there’s no end it’s all about the process.

[@TheRamblyChannel]

Hi Andy. You're so so right in all you say! I couldn't agree more. Congratulations on graduating C25K. It's a fantastic achievement. You're probably like me and can't quite believe you've made it! But you have!!! I have lots more videos on the channel that go through the Bridge to 10K and then on beyond that - right up to my current challenge which is a mind boggling half marathon (yet to get that far, but it's getting nearer!!). Thanks so much for watching and sharing your journey. 😀🏃🏻‍♂️ Andy.

[@j9405]

In these 30 minute runs did you reach the 3.1 mile goal, if not how many did you reach just within the 30 mins, and I’d like to see a couch to 10K video series, I plan start that when I finish my 5k program

[@TheRamblyChannel]

Hi @V1sion Thanks for watching. Hope you enjoyed the series. Although not a strict "programme" I do have follow up videos that go right up to 10K and beyond! Check out my Running Playlist at kzbin.info/aero/PLD-4IMvJHsABjcuiOFDvwCsC0AOQR9mQD for the videos that follow this one. If you keep watching, you'll find out if I hit 5K within 30 minutes. I must say that you're doing the correct thing by having a goal for when you graduate C25K - that's so important! All the very best for the remaining runs and your future running efforts. Andy.

[@LSWUK]

Great job Andy. I've been following your progress as I'm also working my way through the program - about to start week 7. Did you track your heart rate while on the longer runs? (20-30 mins) If so, I'd be interested to know what it was and how it's improved at present.

[@TheRamblyChannel]

Hi Lee. Thanks for your feedback. I have my heart rate stored in the health app on my phone. I hadn't thought to do comparisons with more up to date data, but that's a really great idea and something I should definitely include when I do a follow up film at some point. Week 7 is great progress! I wish you every success with the remaining couple of weeks. You can do it! Kind regards, Andy.

[@elinaq750]

I know this might be odd, but i followed ou when i first started the c25k challange, i just did my final run, and am 70 meter away of the finish. I am really upset, i know it might sound ridiculous, but i really wanted to hit that 5 k😭.

[@TheRamblyChannel]

Hi @yleineping It doesn't sound ridiculous at all. I know exactly how you feel having been close to various milestones at various stages of C25K and not quite getting there. However, to look on the plus side (and there's always a plus side if you look for it) you now have a clear challenge to work on for your next run, and the ones after that - getting to 5K in 30 minutes! The sense of achievement you'll get when you make it (and you will) will be immense!! Just remember how far you've come! You've done so well. Don't forget to have a new challenge to work towards and I didn't and that's why I dropped off the pace when I finished C25K. If you haven't seen them, I did a follow up series called the "Couch 2 5K Revival" where I aim to do 5K in that magic 30 minutes so you might find that interesting. Thanks for watching and good luck with hitting that 5K in 30 minutes! Andy

[@elinaq750]

@@TheRamblyChannel Hi thank you so much for your answer! It really helped, I will try again tomorrow :). Yeah saw your videos, they are great ad really helpful :)

[@nfamoudou]

Hey dude did you keep on running? Where are you at now?

[@TheRamblyChannel]

Hi nfamoudou. I'm pleased to report that I have kept on running. At some point I'll shoot a follow up video to discuss the ups and downs since then (as it hasn't all been plain sailing), however (spoiler alert) I'm still enjoying it and I try to venture out 3 times a week. Thanks for your feedback. Andy

[@johnccruz80]

Is this app not available in Asia? I can't seem to find it. So happy to see you achieve the goals, truly inspiring.

[@TheRamblyChannel]

Hi John. Thanks for your comment. Glad you enjoyed the videos. The app may be UK only, however if you look on the website healthunlocked.com you can find links where you can download a podcast version - no app required! If you tackle the programme then I wish you the very best of luck with it. You can do it! Regards, Andy

[@rebekahgrace4984]

There is a international app that is C25k by zen labs. Which is a similar app with the same program.

[@leonflorence118]

It's crazy when you look back huh

[@TheRamblyChannel]

Sure is. :)

[@fionah986]

What differences do you notice in your body/stamina

[@fionah986]

I’m finishing my week 2 today

[@TheRamblyChannel]

Hi fionah986. Thanks for your message. I've definitely noticed improved stamina. Before running I would suffer from the post lunchtime drop in concentration, and that doesn't seem to be so common now. Also, we have some steps up from the local beach (117 of them) and I can happily walk up them without stopping. I would take a break half way up prior to taking up running. I would say that I could probably do with putting ON weight rather than losing it and running isn't helping that so I need to manage that side carefully. I hope you get on well with the programme. Remember to pace yourself. Don't go too fast and just try to enjoy the whole experience! All the very best! Andy

[@paulabutler3506]

Lol sex quote

[@TheRamblyChannel]

I couldn't help myself. Got to make the odd naughty joke here and there if I can get away with it. 😂😁🏃🏻‍♂️

[@556WalkemdownTorrents]

so you didn't even do a 5k. sad

[@TheRamblyChannel]

kzbin.info/www/bejne/kHuohGCao9CtgdE