Graduation badge

[Tombenoly]

How do I get this please after my efforts today!

[dottiemay Graduate]

Pinned Post on the right-hand side of screen! 'Graduation Badge June 2016' (although it's actually July today isn't it...hmmm..) Daresay RFC will update it very soon.

Congratulations!!

[B0bP Graduate]

Look at the pinned posts on the right hand side of the home page and one of them will be titled "graduation badge July 2016”. Go into the post and request your badge.

Well done on graduating 😀

[yatesco Graduate]

Look at you with your nice shiny new badge

[Tombenoly Graduate in reply to yatesco]

And very achy legs today but the badge makes up for it. Deciding future plans can't decide between sticking with the 30 mins and upping the speed slowly or extending the time to get to the 5 K

[yatesco Graduate in reply to Tombenoly]

Most people say consolidation of 3x30 minutes a week. I went straight to the 5K (which is easier than you think as long as you keep it slow) and now do a 5K every other day. It still takes between 38-42 minutes but I love it :-).

The main thing to avoid is doing too much too soon as the 9 week plan has taken you so far, but 30 minutes running is still quite taxing, so establishing a base of fitness you can build on is the thing to do.

However, do whatever feels right and good :-).

[Oldfloss Administrator Graduate]

There you are...Graduate!!! Congratulations,☺

[sparky66 Graduate]

Huge congratulations on your graduation.. keep up your 30 minute runs.. then after a few deserved rest days.. go challenge yourself on a 5k slow run.. you may just find.. something else to celebrate! Good luck.. x