Couch to 5K
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W5 R3

This is the one I was dreading ! 6 weeks ago I struggled to run for 1 minute, now I am going to run for 20 mnutes non stop. Well I did it, yes it was hard, yes it was painfull, yes it was worth it. My breathing was no problem but my calves and shins tried to defeat me. To all of you about to tackle R3, keep remembering the advice given so many times on here "slow and steady" and when it gets really tough "slower and steadier" and you will succeed.

Good luck. 

  

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Well done Patrick, you are a champion. Once you have passed the W5run3, you have made it I recon. 

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Well done! R3 is a big achievement!

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Excllent well done :)  It's a wonderful program C25K isnt it :)  

Happy Running Patrick

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Well done, Patrick! 😀

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Well done! I think in the dictionary, the definition of 'Runner's Hgh' should be amended to 'the feeling of having just completed W5R3'.

Give yourself a big pat on the back. Do some stretches, have a celebratory litre of water and some fish oil. Do a few squats. Do a little dance. Make a little love. Get down tonight.

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Ha ha Rig ! I love this !! Ha ha :-D xxx

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Aw well done Patrick that's fab. No stopping you now x

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Well done! 

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Yaaaay absolutely brilliant well done Patrick so chuffed for you. You must feel amazing!! I'm beaming here thinking of what you've acheived. Fantastic :) x

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Well done Patrick thats brilliant😊

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Well done Patrick!

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Brilliant Patrick. Well done !

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Wahaaaay that's the stuff Patrick. Now you know you can make it, you know you'll graduate and you know you can run. Fantastic reading your progress. Definitely a celebration in order :)

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Well done Patrick. We are pretty much on the same pattern. I also completed W5R3 this week. Like you, I seriously doubted I could run 5 minutes let alone 20! 

Keep going and look forward to hearing your progress. 

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I am now going to rename you " Patrick Fantastic ! "

Great stuff, Well done !

You have just overcome a major milestone in the programme, a real turning point .

Onwards, always ! xxx

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Whoop whoop Patrick! Go you! I think once you can run for 20 minutes you can run for 30 minutes, so that's the biggie done. Keep stretching and using that foam roller to help with the calves and shins.

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Well done Patrick!

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Well done Patrick, I am now inspired for my own W5R3 run!

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Well done Patrick. I agree slow and steady every time helps me :) 

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Pure inspiration. well done ' fantastic patrick' 👍

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Well done. I was not looking forward to this either, but got three in the end. 

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