Week 9 run 1

[jenboa]

Was finding it tough but managed to run 7k in 39 minutes (never run this distance straight in my life) and hit 5K in 27.50! The programme really works! 2 runs left... michael J is great!

[nero99 Graduate]

That is very good especially if you can do this at week 9.Congrats

[Squarewheels66 Graduate]

If you've hit this level of performance from non running, you have serious potential.

Well done

Take it easy when you graduate (10% rule) no matter how good you are you're not immune to injury.

[IannodaTruffe Mentor]

You are flying and are obviously fit, but caution is needed, especially immediately post graduation. Your fast pace will be returned to zero if you get injured. I add this link as a warning. healthunlocked.com/couchto5k

The 10% rule is a guide to sensible increase of distance.

[Tanethra Graduate]

I'm not surprised you found it tough running at an average speed of 10.78kph for 39 mins is some going! Like the above posters say don't over reach yourself and keep increases in distances to a sensible limit and not to do all your runs at a fast pace too. Now you've established a benchmark for running a 5k plug the distance and time into a running calculator like this one runnersworld.co.uk/rws-trai... and use the figures from there to target your pacing to the type of running you'll be doing.

[jenboa in reply to Tanethra]

Great thank you!

[jenboa]

Thanks all for the advise. Very useful first time i have done anything like this before.