Couch to 5K – Just Hand Me a Cap and Gown

I think I graduated anyway.  Today I went to finish up week 8 of 9 with 28 minutes of running.  I’m still kind of slow with all the running, usually running about a 12 minute pace so I knew when I got to the final week 9 it was unlikely I’d actually make the 3 miles (5K) in the 30 minutes it had set. 

I got to 10 minutes today and really thought I might have to walk for a bit.  I hadn’t eaten much today, didn’t take any Advil, didn’t have an Energy gel and haven’t been stretching well so things were stacked against me. But if I’ve learned anything over the last 8 weeks, it’s if I push through, I can do it.  Shocking revelation, I know.  I guess Nike was right all along, Just do it!  So I did. I slowed the treadmill down from a 5.7 (10-11 min pace) slowly down to a 4.8 (12 min) and ran through it.  By 25 minutes I realized I was feeling great and decided I would run longer than the scheduled 28 minutes.  Week 9 you run 30 minutes I guess in hopes you are at a 10 min mile by that point but I wasn’t quite there.  I was already over my time though and really nothing hurt.  I was tired but my breathing was regulated so I just kept going. And for the first time, I had legit ran 3 miles.  Over 3 miles in fact.

It all started with an inspiring and INSISTENT friend

Continued with the help of an awesome iPhone app

About all ended with a tough week 4

And actually ended unexpectedly early.  I’m calling myself a graduate.  I have gone from my Couch to a 5K.

I don’t HATE running now.  I don’t love it like I do spinning still but it’s amazing how my body has adjusted.  Everything on me used to hurt when I ran but today, nothing but a little pain in my left hip.  My ankles which always felt like they might dislocate my feet from my body are now stronger.  My shins which would ache don’t give me any trouble.  The burning in my calves is gone.  My breathing is easier to control.  I guess it figured out that I was serious about this running thing.

Now I haven’t won any races or even signed up for any races but I really want to do a few thank-you’s for getting this far.  Just imagine me on-stage with the music playing and Kanye sitting in the crowd ready to interrupt.


I want to thank Melissa and my dad for being the runners they are and inspiring and encouraging me.  C25K app creators for making all the cues easier and TrySports Charlotte for setting me up with some fabulous equipment and doling out spot-on advice.  I’d like to thank my family for letting me have time away to take care of myself.  And yes, God, thanks for the well-being, means, and strength for getting me through.


So what’s next?  I think a spinning class is in order to be honest!  Melissa promised me a piece of chocolate cake at graduation back in week 4.  And yes, I think I’ll keep running.  Maybe even run a few races this Spring.  But even if I don’t know, at least I know for a fact I CAN!  And more importantly, if I can, you can too!  Go get started!


  1. A cap and gown – and some CHOCOLATE!

    I am so proud of you! Celebration!
    .-= Melissa´s last blog ..Sometimes, you just need your mom =-.

  2. Oh, and your post totally made me tear up.

  3. Bill Weimer says:

    Great job Amy! so proud of you for finishing the commitment that it takes to do the C25K program! normally nothing worthwhile is easy or everyone would be doing it!

  4. AWESOME!!! Great job! So proud of you!

    Here’s to a longer, fitter life!

  5. Way to go Amy. You’re my inspration. I did week 4 day 1 today. Wow!!

    Thanks for the info on the app. You got me started!
    .-= Beth@Sportsmomma´s last blog ..31 Day Fitness Challenge =-.

  6. That is SO awesome!!! YAY you!!!

  7. I'm getting ready to start week 3 tomorrow, and dreading the 3 minute runs. My feet, ankles and knees hurt! I keep pushing through it and hoping it will get easier. I think I'm going to have to try the energy gels and stretching. I thought the 5 minute warm up was stretching enough! Any other helpful tips you have?? It is great that you posted the speeds, I've been wondering how fast I should be going. Right now I'm running at the 4mph mark, so it looks like I need to kick it up, but I don't know if I could breathe going any faster.

  8. Stretching is THE KEY. Also get yourself The Stick. It really helps with your calves. And don't forget to stretch your feet and toes, not just your legs!

    The gels are great…mocha and orange are my favorites.

    You can do it!


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