The penultimate week completed and I'm starting to get a little excited as Graduation Day comes that little bit closer
For week 8 I decided to change things slightly. Firstly, I started w8 having only taken one days rest between ending w7 and starting w8. This is so my Graduation Day falls on a Sunday rather than a Monday. Gives me more time to celebrate.....fingers crossed Secondly, it was a post by carole01 in response to my 'Week 7 Completed' post that set the seed (thanks, Carole). Over the weeks I have been increasing my speed at the start of each new week to enable me to reach the target of running 5k in 30 minutes by week 9 run 3. However, I realised that by week 9 this would mean that each run would be a 30 minute 5k and result in three 5k runs over a 6 day period and may take too much out of me by w9r3.
So, I decided to run the first two runs (r1 and r2) at a reduced speed to get the 28 minute runs under my belt. This worked really well and I felt I completed these two runs with plenty in reserve. Then for r3 I upped the speed to 9km/h to keep me on target for the 30 min 5k goal. Again, this worked well and I completed r3 fairly comfortably and could have actually carried on to 30 minutes but I thought better of it
After completing week 8 I must say I feel great My stamina and fitness levels are improving week on week and the best bit is, I can 'feel' I'm getting fitter and I'm liking it
So, week 9 starts next Wednesday and hopefully by the Sunday, I'll have Graduated.......fingers crossed
For w8 I walked at a pace of 4km/h and a running speed of 7km/h for r1 and r2 covering a combined walk/run distance of 3.9k for each of the two walk/runs. For r3 I walked at a pace of 4km/h and a running speed of 9km/h covering a combined walk/run distance of 4.8k.
In old money (approx): 4km/h = 2.5 mph. 7km/h = 4.4 mph. 9km/h = 5.6 mph. 4.8k = 2.9 miles.
Best wishes to everyone working their way through the c25k and to all those thinking of starting, just go for it