New to the community

[caths]

Hi, I am new to this site. Was wondering what the wk6r3 codes mean, I'm guessing they mean week 6, ran/run 3 . Does this mean 3 total runs in 6 weeks of 5k each? Also what does graduate mean? Thank you.

[ViaM Graduate]

Yes, W stands for week and the number is the run of the week as each week contains three runs in this training plan. So W1R3 is the third run during the first week.

A graduate is someone who has completed the training plan by running for 30 minutes three times.

I hope this makes it clearer for you? Are you starting now? Good luck!

[caths in reply to ViaM]

Thank you.

[Ullyrunner Graduate]

Click on the blurb at the top of the page and it will take you to the main site, explain the programme and how to download the podcasts etc. it's a nine week programme which takes you from couch to being able to run for 30 minutes by doing three runs a week of increasing intensity. Graduates are those who have successfully completed the programme - and there are thousands of us now! - you'll love it!

[caths in reply to Ullyrunner]

Thank you

[notoldyet Graduate]

The 5K is a bit of a red herring, the aim is to run for 30 minutes (which for most of us does not equal 5k). I've just finished week 7 and whilst I can run for 25 minutes now, 5k is a long way off as I'm slow. As everyone says, don't worry about the distance, just increasing slowly the the amount of time you can run for. Good luck!

[caths in reply to notoldyet]

Thank you

[Realfoodieclub Graduate]

This forum is a great support network for those going through the program ( NHS choices couch to 5km, or 30 min, 9 week learn to run program). Each week there are 3 runs to complete and at the end of the 9 week period there is a virtual badge that goes next to your name. The NHS offers this program completely free of charge and healthunlocked provide a support group to help, cheer and advise you along your way.

[caths in reply to Realfoodieclub]

Thank you

[caths]

Thanks everyone for all the info I am going to research the NHS programme as I actually didn't find this forum through that. I've been training myself and have ran parkruns, 5ks but my time is over 30 minutes. My aim is to get under 30 minutes. I like the idea of a plan.