Couch to 5K: Week 5: Breaking records

[@DrupyJ]

OMG! I’ve just done the 20 minute run! I was absolutely convinced I would not be able to do it.....but I did! Literally 5 weeks ago 20 seconds would have been my limit but now I’m doing 20 minutes!! I can’t get over how much stamina you build over the weeks without even realising it. Thanks so much Andy, if it wasn’t for your videos there is NO WAY I would be doing this. Jo

[@TheRamblyChannel]

Yay! Congratulations Jo!!!! It IS amazing, isn't it. I know exactly how you feel. It just doesn't seem possible, but somehow it is!! You should feel confident now that you CAN complete the programme. 30 minutes may still seem that little bit too far, but believe me you WILL get there!! And you'll feel great when you do. 😁🏃‍♀️ Andy

[@mohammedayaz2792]

Well done mate, I'm on week 5 Run 1 tomorrow and I'm a bit nervous about this week but after watching you, I hope I can get through this week. I think you right when you say, it's all mental.

[@TheRamblyChannel]

Good luck! You can definitely do it, just pace yourself and don't overthink what's ahead. Take each step at a time and try to enjoy it! All the best. 😊

[@joannegallagher9737]

I have just completed week 5 run 2 and have the big 20 minutes to go this week! I just love your videos and watch them each week through the programme to keep me motivated. Your constant positivity has helped so much…maybe I’ll start watching your 10k videos once I’ve finished the programme!

[@TheRamblyChannel]

Hi Joanne. I remember the 20 minute run looming large as I got closer and closer to it. I know exactly how you feel. Something I've found since completing C25K is that there are always going to be these milestone times and distances (like 20 minutes, 5K, 10K, half marathon or whatever it is) and that can form a mental block making it feel harder. So try to put that to the back of your mind and consider you're running "a distance" or "a time" and not focus on what that time or distance is - it's just another one to tick off as you go further, or longer. Something like that, anyway! I'm so surprised that when I get past one of these distances or times it turns out that it wasn't so bad after all. Keep going! You've so got this!!! And thanks for watching 😀 Andy

[@megantomlins7998]

Your videos are keeping me motivated! Thanks for documenting your C25K journey!! I’m on my last run of week 4, I have no idea how I’m going to complete the last 20 min run of week 5!

[@TheRamblyChannel]

Hi Megan. Thank you for your kind comment. I'm so happy that you're finding the videos helpful. C25K is such a good programme. As you've seen, I had problems running for a minute at the start, so it's quite a shock when you realise that there are runs of 20 minutes and over later in the programme. I felt exactly the same as you do when week 5 approached. There's no doubt that you can do it and get right to the end of week 9 and graduate!! The best advice I can offer is to take it steadily - don't go too fast and don't worry about slowing down a bit during a run. You'll continue to build stamina and soon be running for times that you didn't think you could do! I'm proof that once you start you CAN do it! All the very best of luck with the rest of the programme and thanks for taking the time to send your feedback. Andy. 😊

[@megantomlins7998]

Andy Clayton Thankyou! I’m 20 and have never been good at running or sport in general, but with the lockdown and everything I’m taking the opportunity to get fit! I find during each run I feel so unfit but afterwards I feel great! Watching someone else doing exactly the same thing and succeeding is incredibly motivating! I’m dreading the 20min + runs but also excited to be able to physically do them, I never thought I’d be able to do 5 minutes so I am already feeling pretty chuffed with myself :)

[@TheRamblyChannel]

​@@megantomlins7998 Hi Megan. Sorry for the delay in replying to your reply! How have you found the last month? Hopefully the 20min and over runs have gone well. It's a shock to the system, there's no doubt about it, but the sense of achievement you feel when you get there is fantastic! I really hope you've carried on with C25K and must be at or around the the end of the programme by now! It's a good idea to have some new challenge to aim for once you graduate. I have more videos on the channel moving from 5K up to 10K and beyond so there's plenty here to keep you distracted! 😂 All the best, Andy. 🏃🏻‍♂️

[@Pixifood]

I just finished my wk 5 run 3 today. I was so happy and the smile after was worth every min of the 20min run. I love watching your videos to guide me each wk as I do the c25k.

[@TheRamblyChannel]

Hi @Pixifood Congratulations on completing week 5. I think it's the week when any doubts you may have about whether you can complete the programme disappear. It's such an achievement to run for so long. You can definitely get right to the end now. Keep going, take each run one at a time and don't over think it. Pace yourself and you'll absolutely nail it! Well done on your progress so far and all the very best for the remaining weeks. So pleased you're finding the videos helpful. Andy. :)

[@shannen1121]

Hi Andy, I’m not the type to comment on KZbin videos but I’ve been watching your videos in line with doing the couch to 5k myself and they’ve been great as you actually remind me a lot of my dad.(hope you’re not offended by this lol) Just about to start week 5 tomorrow and I’m so nervous I won’t complete it, but watching your videos has been a great encouragement. Like yourself I think I’ve caught the bug for running and enjoy going out on them. I’ve actually been walking the reminder of my runs to make it up to 5k to prep for when I finish couch to 5k, in week 4 I completed 5k in 35 minutes by walking and running the last 1k. Look forward to watching the rest of your videos.

[@TheRamblyChannel]

Hi @Shannen Smyth As long as he's not an axe murderer I don't mind at all being compared to your dad. If he's a handsome chap then doubly so! 😂 Seriously, though, thanks so much for your kind words. I'm pleased if the videos are helping you on your way. Congratulations on making it to the beginning of Week 5. It's here that things start to get a bit more serious, however you've put in the hard work and will have no problem completing the programme. I really like your idea of completing a 5K distance by walking. It's a cracking idea! I'll be sure to mention that in a future video. With that extra walking time under your belt you've got this for sure! One final tip - make sure you have a new goal to aim for once you finish the programme. As you'll see if you continue watching the post-C25K videos I made, I was at something of a loss after the programme. But I won't spoil what happens next...! All the best, Andy. 🏃🏻‍♂️

[@shannen1121]

Thanks so much! I’ve just started week 7 now and doing just over 4K in the 25 minutes. Hoping that as I approach the final few weeks i’ll get a 30 minute 5K! Loving your videos, don’t stop with the running vlogs!!

[@TheRamblyChannel]

Hi Shannen Great news! The end of C25K isn't far away! You'll graduate for sure! Don't be too sad if you don't make the 5K in under 30 minutes. You may very well do it, but if not you'll have something to work towards in the coming weeks. It took me quite a while to get that 5K in

[@amymorris9036]

About to start week 5 today! So very nervous, but I can absolutely do it! Watching your videos before every week is very helpful! It makes me see that it is absolutely doable.

[@TheRamblyChannel]

Go for it Amy! You're doing so well. Try not to overthink it - just head out and do what you've been doing so far and you'll be fine! Good luck!! 😀🏃‍♀️ Andy

[@sabrinaamorim1025]

I just completed week 5 run 3 for the second time after a 3 year gap. I never felt so good and accomplished!! Your videos are a constant inspiration!

[@TheRamblyChannel]

Hi Sabrina. Congratulations! Week 5 is such a big week in the programme and to do it again after a long break is such an achievement. You're right to feel proud of yourself. Well done you! 😀👏🏻👍🏻🏃‍♀️

[@Michael-hc2vs]

Seeing you smash the 20 minutes is very inspiring, got the 20 minute run myself tomorrow and am very ner ous to say the least 😂

[@Michael-hc2vs]

Update, I did the full 20 minutes. I won't lie I struggled with it more than you seemed to have but I actually managed it. No way did I ever think that would be possible for me!

[@TheRamblyChannel]

Well done Michael. Trust me - I did struggle!! It was really tough, but it's so good to get to the end and realise you can do these things. For me, making the 20 minutes was when I started to believe I could actually complete the programme! I hope you feel the same. Good luck!

[@danielle.whiting]

I’m watching this video the night before I do Week 5, Day 3 - I know I can do this! Thanks for sharing your experience 😄

[@TheRamblyChannel]

Go Danielle!! You can do it! Don't go too fast, have confidence in how far you've come and you'll be surprised at what you're capable of. Good luck!!! 😀🏃‍♀️ Andy

[@danielle.whiting]

@@TheRamblyChannel I did it!!!! And man oh man, was I ever proud of myself lol. 😁

[@TheRamblyChannel]

​@@danielle.whiting Yay!!!! That's wonderful news! I'm so pleased for you. It's made my day! You're right to be proud of yourself! It's a fantastic achievement and means you know you're making excellent progress! You really CAN do this stuff. You're well placed to complete the remaining weeks, for sure!! 🏃‍♀️ x

[@triplem8314]

Omg it’s my week 5 day 3 tomorrow 🤞🏽I HOPE IT GOES WELL AS WELL

[@danielle.whiting]

@@triplem8314 whoop whoop!! You got this!!

[@HikingWithAndyUK]

Well done. Just completed this one today. Nice achievement. Great watching this

[@TheRamblyChannel]

Well done Andrew! It's quite a week, week 5! I wish you well for the coming weeks. It gets mad from here but it's all achievable!! 😊

[@avigaillevitz815]

I also have been using this app about to start week five and feeling nervous about not completing it i love your channel thanks for all the inspiration much love from israel

[@TheRamblyChannel]

Hi @Avigail Levitz Thanks so much for your kind words. Week 5 is where things start to get a bit more serious, however just keep doing what you've been doing so far and you'll be fine. I found it was best not to go too fast and to pace myself especially in the final weeks of the programme. Also using your arms is a good tip as pumping them a little (not furiously, but a bit faster if you get out of breath) helped me to keep going. I wish you well for week 5 and the weeks that follow that. Thanks for taking the time to comment. All the best, Andy

[@user-rc8eq9jq4f]

I am following your plan, i was an avid triathlete for 17 years my last triathlon was in 2007, i have had hip and knee issues that made me stop running since 2009. I am now working with a great physical therapist and i saw your video. i still cycle but running has always been my passion, i am now starting week 5 today of you program and my hips and knees have been great so far, thank you for inspiring me, i am now running more than biking i am so happy my goal is to run 5k like you without stopping, i will keep you posted.

[@TheRamblyChannel]

Hi @TIM So good to hear and thanks for your kind words. You've definitely got the experience and I do hope it all goes well for you. Thanks for watching - I have videos for the whole C25K programme plus on from there, to 10K and then right up to half marathon! Good luck over the coming weeks - you can do it!! Andy.

[@davidr-d9348]

starting my Week 5 tomorrow, I just found these but I'll be watching them every monday until I'm done, it was great thanks!

[@TheRamblyChannel]

Hi @David-R-D Congratulations on making Week 5. C25K is such a good programme. You've already built up the stamina you need to complete the programme and every run is adding to that goal. I wish you every success! I'd advise having a new challenge to work towards once you graduate. A mistake I made was not having something else to aim for afterwards. I have lots of running videos on the channel that go right through C25K and then on afterwards to 10K and beyond...! Thanks for watching. Andy.

[@davidr-d9348]

@@TheRamblyChannel thank you so much for getting back to me, I noticed the bridge to 10k vids which I'll be taking on afterwards! My ultimate goal is insane, i want to take on an Iron Man (and potentially even the Red Bull X-Alps in the far far future) but my most immediate goal is to do the Disneyland Paris Marathon next April! So by the end of the year I hope to be able to do a Half Marathon, and I found this 10k to half marathon plan online which should help me with that!

[@theblissfulnow]

Omg. I told myself I wouldn't peek at the next weeks intervals but that 20 minutes full run is scary. I am still at Week 4 run 2. I think I can do that 5 minutes x3 but 20 minutes? Palpitates* Thank you for recording your C25K journey for aspiring athletes years later.

[@TheRamblyChannel]

Hi Anna. I know how you feel - I was exactly the same. It's astonishing how far you can go when you don't expect to be able to do it. The times seem crazy when you look ahead, however C25K is a well organised programme - it builds up stamina in those early weeks and then suddenly you discover you can achieve things you never thought possible! I'm telling you now that you can definitely do it!! Have confidence, don't to too fast (it's not a race!) and try to enjoy it. I found that keeping my head up and not looking at my feet too often was a silly little tip, but really helped when the run times started to go up. Do let me know how you get on! BTW there's loads more videos on the channel. As well as C25K there are videos that cover running further distances too. And some rubbish jokes. 😬 Thanks for watching and the very best of luck on your running journey!! 🏃‍♀️ Andy

[@theblissfulnow]

@@TheRamblyChannel Thank you for replying! :) I appreciate the encouragement. I hope to get past Week 5. Yes loads to watch. I am late in this but been binge watching your videos and where you are at now is incredible. Keep it up!

[@alanmorr3635]

Congratulations Andy in completing that 'dreaded' week 5 run 3, I ran that on the 21 May around Linlithgow Loch in Scotland, about 15 miles from where I live. Once I had completed it I like you was very very pleased with myself.

[@TheRamblyChannel]

There's no doubt it's a tremendous sense of achievement that run. It just seems so out of reach even when you're at the start of that week itself. It was at that point that I knew that the programme worked (if I hadn't susses that out already!)

[@vikkibrown188]

Thank you. You are by far the best on these vlogs on c25k out there. 😁👌

[@vikkibrown188]

I'm on week 5 now. If I can't get fit now when can I? I didn't think I could run for 8 mins the 2nd 8mins was a killer though. Run 3 week 5 on Saturday. 😱😱😱

[@TheRamblyChannel]

Hi Vikki. Thank you, that's so very kind of you to say. I really appreciate your feedback. It's comments like yours that give me the confidence to make the videos. All the best, Andy. 😀

[@TheRamblyChannel]

Hi again Vikki. I know exactly what you mean!! When the times start to go up it's a quite a shock! 8 minutes seems so long after the much shorter times in previous weeks. However, you CAN do it. Those earlier weeks have given you stamina you may not realise yet you've built up. You'll be astonished what you can do over these last few weeks of the programme. Have confidence, don't go too fast and be amazed at how well you do. One other thing - have a new challenge to aim for once you finish week 9! All the very best, and thanks so much for watching. Andy.

[@vikkibrown188]

I've recommended a friend to watch you too. I live near the lakes so uphills are a struggle to say the least. Also hot weather,not complaining though. Asthma doesn't help but I will persist.

[@TheRamblyChannel]

Hi Vikki. Thank you so much for recommending me to your friend. That's very kind. I hope you're doing well on C25K as it's a few weeks on now and you must be around week 8 by now. Not long to go! I wish you every success with making graduation - you'll feel so good once you get there! 😀 Andy. 🏃🏻‍♂️

[@YoSamiYo]

Your smile is so amazing, I just came home from a run after work und I’d love to go again right now just because of that smile at the end haha

[@TheRamblyChannel]

Thank you - that's so kind of you to say. Got to keep smiling! 😀

[@yasin995]

I’m only on week two. I have no idea how I’ll be able to run 20minutes in 3 weeks time haha. But your videos are making me trust the process!!

[@TheRamblyChannel]

Hi Yasmin. Have confidence!! I felt exactly the same as you do when I was on week 2. It seemed like a bonkers distance but you CAN do it! And you will do it! I have lots of videos going right through every run of C25K and then on beyond that too. If I can do it then so can you for sure. Take it steadily, remember to jog and not run too fast, especially in the early days. I wish you every success! Keep running! Andy.

[@Adam-lf9vs]

Congratulations, great effort. I've just completed W5R1 and kind of looking forward to the challenge of Run 3! BTW the village you are running through looks beautiful- abit like the town in Midsummer Murder!

[@TheRamblyChannel]

Yikes. If I see Inspector Barnaby coming the other way I'll duck behind a bush! Congratulations on getting through to week 5. At a first glance, the programme seems to ramp things up quite a bit from that point onwards and it's easy to be worried and distracted by that, but keep up your positive attitude as it's a well designed system and it'll take you through the remaining weeks very well. I wish you every luck for the rest of C25K and thanks so much for your feedback, I really appreciate you taking the time out to comment. Regards, Andy.

[@magicsupamoggie]

I’ve done week five run three today! Amazing.

[@TheRamblyChannel]

Yay! Well done Anne. You've been building up stamina and have everything in place to smash those last few weeks of the programme. You CAN do it. Have confidence, keep going (but not too fast) and you be there before you know it. Congratulations on your progress so far!! Andy

[@chriscoughlan5221]

I DONE IT! I Just completed Week 5.Run 3. Ran 20mins!! Almost gave up twice!! Surprised myself.Again i have to thank you for inspiring me.

[@TheRamblyChannel]

Great job! Only just seen this comment as it got zapped into spam by KZbin for some unknown reason! Many congratulations. I think the 20 minute run is a watershed moment in C25K. Well done you! 😀🏃🏻‍♂️

[@chriscoughlan5221]

@@TheRamblyChannel Its all gone pear shaped!!! I had to call it a day for the time being!!! Caught a nasty chesty cold just as i was so close to finishing the whole thing. Looks like i might have to start from scratch. I tried to get back into it but struggled to run more than a minute!!! Im now training myself by running 90secs+walking 3mins for a few weeks, then hopefully ill do the c5k soon

[@TheAlbaGarden]

Oh no!!!!! Did you really end up losing all your progress? ​@@chriscoughlan5221

[@avigaillevitz815]

אתה פשוט מדהים אני מתרגשת לריאות לעצמי שאני כן לכולה לסיים כל הריצות השבוע!

[@TheRamblyChannel]

Thank you! I'm so pleased you enjoyed the video. 😀

[@belubhi5805]

Well done. Very inspiring. I’m on week 2 😊

[@TheRamblyChannel]

Hi @Bel Ubhi I'm pleased you're enjoying the videos. Good luck with C25K - you've done the hardest part, which is getting out there in the first place. Take each run one at a time and don't go too fast and you'll soon be going for times and distances that you didn't think possible! I have videos for the whole C25K journey and then beyond that right up to 10K and even further! Yikes! Enjoy and all the very best for the coming weeks. Andy.

[@belubhi5805]

Andy Clayton thank you Andy. I will listen to your advice and keep going ! Will let you know how it goes. Your videos are very helpful and I will watch more 😊

[@TheRamblyChannel]

You can do it! Keep running! 😀

[@cheesyfeetgeoguessr4651]

in about an hour I'm starting week 5 run 1, I'm dreading the run 3 but I need to trust myself!

[@TheRamblyChannel]

Yes! Have confidence! You CAN do it. Go steady, pace yourself and try to get into a rhythm. The start of a run is always hard, but once your body catches up with you and realises you're excercising you can get into a steady pace and keep going! Trust me! Good luck and thanks for watching! :) Andy

[@fromthehutt9508]

Just completed week 5 run 1. Am I seriously going to run for 20 min in 4 days time!? I have my doubts but sticking with the process.

[@TheRamblyChannel]

Hi @From the Hutt I felt exactly the same as you did at this stage. It can't be possible?! Surely?!?! But it is! In the first few weeks you've been building up stamina ready for what the final few weeks of the programme bring. When you get to the first 20 minute run, make sure you pace yourself - don't go too fast, just a steady rate and you'll be amazed at what you can do! Be confident, you've so got this!! Andy.

[@fromthehutt9508]

Andy Clayton thanks for the encouragement! Pleased to be able to say that I completed run 3 this morning, it was tough towards the end but I made it. Excited to start week 6!

[@TheRamblyChannel]

​@@fromthehutt9508 Good for you! You're doing so well. Keep going! Don't go too fast and you've got this in the bag!! 😀

[@chriscoughlan5221]

Hi anthony. just done week 5, run 2!! and it was a killer!! 2 x 8 min runs, i didnt think i could complete them. it was a bit of a struggle! my weakness seems to be my breathing, i seem to struggle trying not to run out of breath. Plus i didnt sleep all that well last night. Hopefully i´ll be of for RUN 3, 20MINS!! any advice would be appreciated.

[@TheRamblyChannel]

The best thing is to pace yourself. Don't go too fast. Breathing slowly and regularly rather than panting will also help. If you can get some running gear with wicking material it'll help to keep you cooler on your runs. Good footwear helps too so if you can get a running gait analysis at some point you may find that helps (tricky when the shops are all shut and we're locked down!) 20 minutes sounds like forever so have good music to keep you going and don't think about the tiem if you can, just try to zone out and run at a steady regular pace. Oh, and one other thing that can really helps lots - don't forget to move your arms as enthusiastically as you move your legs. Good luck!! Andy

[@chriscoughlan5221]

@@TheRamblyChannel anyway i done it.i did the week 5 run 3 20mins run!! Almost gave up twice!!

[@juliecarr7039]

Hi Andy, I am on Week 5 Run 3 which I tried yesterday but failed to complete it, probably due to mindset, do you recommend trying Run 3 again or going back over Week 5 from the beginning?

[@TheRamblyChannel]

Hi Julie. That's a tricky one, as everybody is different. Personally, I'd just repeat that single run and then if you have problems again you could consider going back a couple of runs. You're so right about mindset. Don't be too hard on yourself because things like that happen to the most experienced runners. Just remember, tomorrow's another day, you CAN do it because you've got this far and you WILL be able to reach your goals. Have confidence in what you're doing because you've absolutely smashed it so far! All the very best. Do let me know how you get on! Thanks for watching. 😀🏃‍♀️ Andy.

[@juliecarr7039]

@@TheRamblyChannel So I tried the 20 mins run again last night with a different mindset and completed it! A lesson for everyone, trust the process, very happy now.

[@TheRamblyChannel]

​@@juliecarr7039 Yay! That's great news. So pleased it went well for you at another attempt. Sometimes it happens like this. Just put bad runs behind you and always look ahead and you'll be fine. All the best for Week 6!! 😀🏃‍♀️ Andy

[@cbx9912]

I just completed week 5 run 1 don’t know how I’m going to do run 3 this week watching this for motivation 😭😭

[@TheRamblyChannel]

Hi @Cbx It can be daunting! However, have confidence - the previous runs have built up stamina - you won't even realise it, but every step has been taking you towards run 3 this week. You CAN do it. Don't go too fast, pace yourself and try not to overthink it, just go with the flow. Good luck!! Andy

[@Mrade0161]

I’m starting my week five tomorrow 😞

[@TheRamblyChannel]

Hi Adrian. Week 5 is a biggie! You'll start to realise that you're really making progress as the times ramp up and runs really are runs! I wish you well with it. Keep going. You'll soon be a graduate!! Thanks for watching. Andy

[@fabiennesanchez885]

Thank you Andy I just finished my first week

[@TheRamblyChannel]

Hi Fabienne Congratulations! That's excellent news. Well done!! The hardest part is getting started, and you've done that and made it through the first week so now you know you can do it. All the very best for the coming weeks. You'll do great, I'm sure. All the best, Andy.

[@chriscoughlan5221]

I thought this was supposed to be a gradual process to build you up to 5km. Why on week 5, do you have to go from run 2 to run 3 with a huge increase in time and distance? As far as i am concerned i know fine well that 20mins is too big a jump from 8mins to 20mins. Why not make it a longer programme, so we could go from 8mins to 10mins?

[@TheRamblyChannel]

Hi Chris. It's a fair observation, however please don't be put off - trust the programme! It's a tried and tested method and has got many people to 5K and beyond. In the early runs you build up stamina slowly and then without even realising it, you have the necessary "fuel in the tank" to achieve something amazing half way through the programme. I'm not going to pretend that it isn't hard work, however you can do it if you pace yourself and don't got too fast. If it built up more slowly then the programme would take longer than 9 weeks. It works, so have confidence in your ability and know that if you put your mind to it, you have it within yourself to complete that challenge. Good luck! Andy

[@MaddameKat]

It's also not a jump from 8 mins to 20 mins, it's a jump from 16min (plus walk breaks) to 20 mins. The only real difference is you don't have a walk break, the total time is still gradually increasing 😊

[@chriscoughlan5221]

Gearing up for. Week 5 runs2+3!!!

[@TheRamblyChannel]

You're doing so well. Getting these runs under your belt will put you on track for the final few weeks. 😀

[@chriscoughlan5221]

@@TheRamblyChannel being my rest day i thought id go for a walk, but ended up doing 3 x 5 walks interspersed with 3 x 5mins runs, to hopefully prepare me for the run 3, 20 min run!!

[@jessflowers01]

Love your videos very motivating! I’m currently on week 5 and got the 20 minute run tomorrow! Hope I can do it! Not sure if you ever mentioned but did you notice any weigh loss? Especially after your longer runs?

[@TheRamblyChannel]

Hi Jess. Thanks for your nice comment, I really appreciate it. I hope the 20 minute run goes/went well!!! It feels like quite a step up at the time, however it's a fantastic achievement when you get to the end and realise you can do it! And you can!! Weight loss is almost certainly something that is a factor once the longer runs kick in. I'm not an expert on it at all, though, and I suspect running in isolation isn't the only thing that's necessary to lose weight effectively and keep it off. There are wiser heads around on all things related to that, I'm sure. Personally, apart from running, I also cut down my alcohol intake. It was never excessive, in fact it's well below the "so-called" recommended limits, however I found I was having a bottle of ale a few evenings a week and was perhaps developing a small stomach as a result! Yikes! I found that by running and cutting down my drinking-at-home-pint to a very occasional treat, my stomach is most certainly flatter and I'm not carrying extra weight anywhere I don't want to. If anything, I should probably be eating more to make up for the extra calories I'm burning. In a nutshell, there's a whole lot to running, fitness and weight loss that's way beyond my knowledge. Now I suspect that's been absolutely no help whatsoever, so I'll just wish you well with your running and hope that the rest of the programme is a great success! 😁 All the very best, Andy.

[@KnittedScarf1915]

I completed week 5 run 2 today. This week is all about mentality.....

[@TheRamblyChannel]

Good for you! You're so right about mentality. Running is just as much a mental challenge as a physical one, sometimes I think moreso. Every good wish for the remaining weeks! You can do it!!

[@sarahsmith4329]

Just completed week 5 , it was hard but I kept going roll on week 6

[@TheRamblyChannel]

Well done Sarah! It is tough, for sure, but you've done it!! Good on you. You've made fantastic progress. The final weeks are just as hard, but stick with it, don't go too fast and remember to use your arms to help keep you going. Good luck! 😀🏃‍♀️ Andy

[@chriscoughlan5221]

Just done my week 5 run 1 !!!!

[@TheRamblyChannel]

Well done, Chris! Keep going. You can do it!! 😀🏃🏻‍♂️

[@fenlandwildlifeclips]

I'm on week 5 next week and really not looking forward to it: I have issues with tight calves.

[@TheRamblyChannel]

I'm sorry to hear that. You're doing so well! You might find it helps to do some stretching before and after a run as well as making sure your warm up is a good brisk walk. Especially in this colder weather, properly warming up and cooling down is important. You don't have to go mad with stretching, just a few gentle bends of the legs (one out in front and one behind) making sure your knee is directly over your foot so your lower leg is 90 degrees to the ground. Hold for half a minute or so and then do the other leg. Don't go mad, don't pull anything too much or bend in any unnatural ways - just free up your muscles a bit ready for the off! Tbh when the weather is a bit warmer, I don't do much (if any) pre-run stretching, but I always do a few minutes afterwards and that works for me. Everyone's different so this is just general advice, you should always listen to your body and do what feels right for you. I hope that helps!

[@fenlandwildlifeclips]

@@TheRamblyChannel I am doung the stretching in the app itself before & after every run & the brisk walks vefore & after too.

[@fenlandwildlifeclips]

@The Rambly Channel I think it's because I'm not used to using those specific muscles in that specific way.

[@TheRamblyChannel]

@@fenlandwildlifeclips Very possible. As you're doing the stretching already then it could very well be that and you'll soon get more used to it. The only other tip I can offer is to make sure you're not pushing too hard. The purpose of C25K is to build endurance and running slowly is fine for that.

[@fenlandwildlifeclips]

@@TheRamblyChannel I forgot to mention I also do strenth training 3 x per week with weights. I only have Sunday off now. I am doing more calf stretches to see if that helps...

[@dorianleakey]

so i wanted to listen to these before my week 4 run 1 and decied to speed you up to 1.25 speed, you actually seemed in week 1 and 2 to be normal speed, by week 5 i can tell i sped you up. You are talking faster!

[@TheRamblyChannel]

An interesting experiment. Do I sound like a chipmunk? 🤔 Andy

[@MilersMascots]

Fantastic!

[@TheRamblyChannel]

Why, thank you. :)

[@bethany1900]

Hi do you know roughly what speed you were running in mph? I’ve done week 1 at 7mph but I think I have gone out too fast? Thank you in advance

[@TheRamblyChannel]

Hi Bethany. I had no idea so I did some calculations to work it out. My average pace for 3.95km during week 5 of C25K was 7 minutes 35 seconds and that works out at about 5mph. That was probably quite slow. I have gone quicker than that when I did 5K in a few seconds over 30 minutes. 7mph is probably closer to between 20 and 25 minute pace which is very good. It all depends what you're comfortable doing. It's only "too fast" if you feel that in your bones! If you're happy at that pace then go for it!! I certainly find that my comfortable pace is a bit quicker than I've been running lately, but due to extending the distance I'm deliberately slowing things down a bit so I don't run out of puff! It's a balancing act - just do what comes naturally and don't overthink it. All the very best for your future runs and thanks so much for taking the time to send in your comment. Regards, Andy.

[@bethany1900]

Andy Clayton thank you for going to the trouble of working it out. I think I’ll try and stay at 7mph but I might have to slow down on the longer runs

[@TheRamblyChannel]

Sounds good to me. I'll be interested to hear how you get on and whether you feel you need to slow down as the distances get longer. All the best! 😀

[@bluwind360gaming2]

Congratulations on sailing through week 5, my w4r3 is tonight then onto week 5.

[@TheRamblyChannel]

Hi Bluwind360 Gaming. Congratulations yourself! Week 4 is a great milestone. Week 5 is a big one, but stay confident, don't go too fast and enjoy the challenge! I wish you all the best for the remaining weeks of C25K. Regards, Andy.

[@brionabookshelf]

I just completed week 4 run 1 this morning and ive been looking for videos to see if people were coping with the 20min run on week 5. I actually thought it was an error haha Im dreading it i won't lie, do you listen to music? Im actually wondering if podcasts would be better because then i wont be focusing on time Great vid 👌

[@TheRamblyChannel]

Hi @brit har I go through phases. Sometimes I listen to music, and find that music at the correct bpm for my running speed can help. However, music at that rate tends not to be music I'd listen to by choice so it can get a bit tedious. At the moment I'm going through a "podcast" phase and do enjoy getting lost in what I'm listening to. Overall, I'd say podcasts are my favourite listening choice when running. The 20 min run on week 5 of C25K can seem daunting, however you'll be fine, trust me! You've built up stamina already without realising it and by the time you get there, you'll be surprised how well you do. Just don't go too fast, that's the best thing! As you probably know, I've got videos for every run on C25K and also videos for distances on beyond that. Thanks so much for watching! And good luck!! Andy.

[@brionabookshelf]

@@TheRamblyChannel thank you, ill give a podcast a go :)

[@chriscoughlan5221]

* ok