I dabbled with 33 minutes as a 5K goal, and while I was making slow progress, I was not very focused. This week started with a long run. I kept running for 4.4 miles (7km) this was huge, because this put the thought of a 10K in my head. The next day, I went to do some interval training, 200m fast run not a sprint, then 200m walk. I did this until I got to 5k. When I looked at my time, I realized I hit 34:42, just 20 sec more than my PB. This made me think that I must not be pushing me self hard enough on my morning runs.
On Tuesday night, after preparing for my next morning run, I was so excited I could barely sleep. I woke up at 4:40am ready to get to the park. This time, after my 5 min warmup walk,I really pushed the pace (for me). When I got to the end, my GPS unfortunately malfunctioned for the last .07K. However backing up 5k from the last good position into my warm up walk, I still covered 5k in 33 min, 1:22 less than my old PB. I was thrilled. The next goal is a 10 min miles for 5K (31 min). I will see tomorrow, 18 Oct, if I can improve more as I go on a 3mile fun run.
The couch to 5K program got me past an increadable number of mental barriers and for that I am for ever greatful. It also gave me the confidence to set and attain new goals. Good Luck to all of you who finished, and all working the program or considering it. Remember, you can't do week 9 run 3 if you don't start, so get started!
Keep at it everyone, you can succeed. Set small, achievable goals, and remember you are a winner every time you walk or run outside or get to the gym or are active in any way.