Not sure what graduating means

[grapesofsloth]

I ran 5K in 42 mins during W5R2 and again in 40 mins for W7R1 this week. Have I graduated or do I need to complete all 9 weeks and/or run 5K in 30 mins?

[Oldfloss Administrator Graduate]

Three runs of thirty minutes in Week 9...

[grapesofsloth in reply to Oldfloss]

Ah! Thanks. So If I do three runs of thirty minutes each in Week 7, is that graduating? or does each run have to be 5K? The reason I ask is given the pace I'm running at 5K in 30 mins is several weeks away

[Oldfloss Administrator Graduate in reply to grapesofsloth]

This C25K programme is a nine week programme... carefully structured for Graduation after nine weeks.. so , if in two weeks, after finishing Week 7 and Week 8 you run three runs, with a rest day in between each run, and those runs are for thirty minutes....then you will have graduated..

[grapesofsloth in reply to Oldfloss]

That's pretty clear. Thank you!

[Millsie-J Graduate]

If you are running 42 minutes in wk 5 and 40m in week 7 are you actually following the programme from which there is a graduation?

[Oldfloss Administrator Graduate in reply to Millsie-J]

Thanks Millsie-J I am running out of replies :)x

[grapesofsloth in reply to Millsie-J]

When I felt I could run more than the program asked for, I just did. That's why the confusion, I guess.

[Oldfloss Administrator Graduate in reply to grapesofsloth]

Interesting concept; we are all very different, I know, but for the purposes and the ethos of the programme, this is about building up stamina and strength and running legs... not really about speed

[grapesofsloth in reply to Oldfloss]

I'm glad you didn't run out of replies, because these are helpful :).

[Oldfloss Administrator Graduate in reply to grapesofsloth]

Thanks... x

[Millsie-J Graduate]

The programme builds stamina, strength and discipline. Part of that discipline is running three times a week, taking the required rest days, and running for the required programme time. No more, no less. The aim is to get you to a beginner runner level who can consistently run for 30 minutes three times a week but also to protect from over use injury along the way.

Finish the programme by sticking with the requirements as is. Doing too much too soon can lead to the the injury couch (IC). That is not a very nice place to be and often beginner runners do not return to running thereafter.

Good luck, you have done brilliantly to get this far, graduation is very close!

[GoogleMe Graduate in reply to Millsie-J]

Such good points there Millsie-J Understanding what the programme aims are is important - ironically, the one aim it does *not* have is getting you running 5k!

Most of us fiddle about doing extra or rushing at some point, thinking we know better than the programme (and of course it is a lovely sign we've 'got the bug') but only some of us get away with it...