Thank you for all the support and ideas...

[road-runner]

I have finally graduated the programme! It took 11 weeks but I am so proud of myself as I never saw myself as very athletic! This is my first post and I just wanted to say thank you, as reading all your inspirational comments and helpful hints have kept me going. I now intend to work on improving my distance, as yet to do 5k in 30 mins.

[PamJK Graduate]

Congratulations! The proramme is very addictive isn't it and I can understand the sense of pride you feel. Well done.

You don't say how far off your target you are but I graduated in May and I'm still to do 5K in under 30 minutes. I'm about 3 minutes adrift at the moment.

Good luck!

[road-runner Graduate]

thank you. i am still only at 3.8 so a long way to go. what have you done to improve your distance?

[Nerdio Graduate]

Congratulations on graduating.

I have found a couple of ways to improve your PB on 5K, or even get nearer to 5K in 30 mins.

1) Try running a little bit further each time. Don't worry about how long, just cover the distance. (You don't say if you have run 5K yet, but work up on what you have got). Then one day, when you feel good about yourself, the sun is shining and you have some fuel on board go for a run. But just go for it. You have to take the view that you are going to have a go, and if you conk out half way so what. You tried.

The bottom line of this suggestion is that I did not crack my 5K PB until I could run further than 5K with comfort. Once I could do that I just knew I could run the 5K quicker and not run out of steam. I have this in-bred feeling that I need to take it steady, which is important of course, but is also a conservative approach on what you can probably really do.

2) If you are able to run 5K, try a Park Run. In fact why not try one anyway. There will be loads of people like you, and that helps cos you get 'towed along' with it all.

That all said, don't get worry about distances and times, they are nice to aim for, but at the end of the day you are out running, that makes you healthier, and that's what counts.

Enjoy

[Clumsy2 Graduate]

Congratulations road runner, I'm with you on how supportive and encouraging this community is. Some posts have me laughing, some crying but I'm sure that I've kept going partly because of the support and advice on here. Good luck on the next part of the adventure and getting that elusive 5km

[road-runner Graduate]

thank you for the replies. happy running!