Happy to report that I completed W9R3 this morning.
The run was always intended to be a nice gentle saunter and I completed 5k in 36 minutes 35 seconds which is nearly 6 minutes slower than I did the same route last week.
I am really happy to have completed the program, which I cannot speak highly enough of. With that said, I have to admit to it being a slight anticlimax just because I found the 30 minutes to be reasonably easy from week 7 onwards (I would have challenged you to a duel had you said that would be the case after the horror that was W6R2).
Anyhoo this is just the start of my running 'career' as I have boldly (or you can choose your own adjective) entered the Tonbridge Half Marathon in October and the Brighton Marathon in April next year and I still have to get a whole lot better before I am ready for those sorts of challenges.
I will be doing a 16-week training program for the HM which leaves me the next four weeks to do some experimentation (some might say "faffing about") which will be based on gradually longer slow runs but with some hills, intervals and playing around with heart rate zones. First up though is my Parkrun debut on Saturday when the intention is not to go for a gentle saunter but a for a full on balls out (pardon the expression), glory or hospital attempt to go under 30 minutes for 5k. I suspect it might be a tad beyond me at this stage but we'll see.
Speaking of heart rates, the only real item on my post Graduation shopping list is a Mio Link Heart Rate Monitor. It is a really nice piece of kit and I will do my best to get the most out of it.
I would like to thank everyone in this wonderful community for their help, support and advice. It really is invaluable and this forum is the perfect compliment to a brilliant program.