I did it! Set out at 630am for a street run, bit cool as spring here in Perth but that equates to about 16 degrees so not too cold. Managed to do a 5.56 km loop. For techy people interested in speed my average pace over 4 kms was 6 min 45 secs per km. I took out the first km as about half of that was walking for 5 minute warm up. Anyway, the whole thing took me 39 minutes so taking out the 5 minute walk and about half a km for that means I did 5km in circa 34 minutes. Given that I was a couch potato 12 weeks ago makes me very proud of myself!!! Interestingly to date, I've only managed an average of 8 kms hr on treadmill so I must run faster on the road when I can't set the treadmill pace. I've lost 6kgs on this journey as well but most of that was during a 28 day Jason Vale pure juice cleanse I did during the middle of this programme. I'm very happy. I love this forum and I want to thank all the special people that post and comment and respond on here. It's very motivational.
Now I really want a badge! Do you think they'd post one to Australia???
Written by
Adelaide11
Graduate
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Hi Adelaide11, congratulations!!! It's great to hear there's someone else from Perth (Western Australia) doing this too. I did W6 D3 yesterday and I'm ridiculously proud of myself so can't wait to be in your shoes in a few weeks, although I think I'll be lucky to do 5km in under 40 mins (but I'll put that down to my short Welsh legs!).
Hi Bindii - W6R3 is a tough one! But you've done it which is great. I'm really surprised at my time to be honest - during the last 3 runs on the treadmill I was alternating between 7 and 8 kms per hour (minute intervals) and then when I had 10 minutes to go I'd run a minute at 8km phr and then hit the 10km per hr button for 30 - 45 seconds. I think this has definitely helped. 10 km per hr feels like I'm practically running not jogging (I am vertically challenged as well!) but 9 Km per hr on the road doesn't feel anywhere near as bad. Haven't quite figured all that out yet. I should add I didn't do all that to increase my speed - primary goal was not to get bored staring at my garage wall!! Good luck with it all anyway - it's a great programme.
Thankyou Ullyrunner. I do feel very proud - treated myself to a pair of hot pink Gel Kayana 20's today as well!! I'm going to try a Parkrun next as we have a few in Perth which is great and then after that I'm wondering whether I might start the 10k programme…….!
Thank you very much. I seriously started at a shuffle - you could barely call it a jog even so I've definitely come along nicely but I'm not a natural runner. I just keep plugging away at it!!
What a wonderful graduation run! I'm so thrilled for you, and a fantastic time! Your running story is only just beginning and what an exciting adventure it will be
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Graduated! W9R3 done! 💪🏃♀️😀
W9R3 graduation and park run
W9r3...park run graduation!
W9R3 & Park Run = Graduation
W9R3: Graduation run!! 🎉🎉
