Week 9 advice please

[Runabit]

Hi all, I've just finished week 8 run 3! I dont think however I'm going to make the 5k in 30 minutes....currently including warm up and down doing 5.19km (38 mins), running speed is 8.5. How can I get faster? I can't seem to find the extra pace. Thanks

[Millsie-J Graduate]

Well done on your achievement so far!

To graduate you need to do the full 9 week programme including the final 3 x30minute runs. Thats it!

Distance and pace are immaterial with regard graduation. Very few new graduates cover 5k in 30 mins. Some of us never manage it but do go on to much further distances.

Good luck runner,the podium awaits you and your badge is being shined up!

[Runabit Graduate in reply to Millsie-J]

Thank you, this makes me feel better about starting the final week. I am proud of myself and can't wait to get my badge! Before starting this I'd never run before or even visited a gym, this is life changing.

[Wizziewood]

That's absolutely NO problem! The distance and speed are not important, the crucial thing is to keep running for 30 mins. 5k will come later and you will build your speed at the same time.

Well done for getting to the end of W8, only 3 more runs and you'll be on the podium! Then you're running 'journey' really starts.

Good luck happy running!

[Hidden]

I am about to do my graduation run this Friday and dont expect to run 5k.

[Runabit Graduate in reply to Hidden]

Well done, we'll have just to keep on running and see if we can reach it in the future.

[Whatsapp Graduate]

We are all different, and all run different paces.

You will get faster...over time. Don't expect it to happen in the next week. You have had an amazing development over the past two months and are now about to run non-stop for 30minutes solid. Doesn't matter how far you get, as long as you do it.

Over the next few weeks and months as you run regularly and you body gets stronger you will find your time drops and you will get to 5k in 30 mins, just don't push yourslef too hard.

[Bluebirdrunner Graduate]

Good luck with your Graduation week Runabit and as Millsie-J and Wizziewood have said do not worry about reaching 5k yet.

Keep going at your comfortable pace, that's all you need to do, and you will be able to run for 30 minutes and complete the program.

After you graduate, if you keep running for 30 mins you will gradually increase your distance and you will naturally become quicker too.. then you can hit that 5k mark!

Going faster is not going to help your running, running slowly will.😊xxx

[Pm3eak Graduate]

It doesn't matter what journey you are on you can only ever complete it one step at a time. It is an old and clichéd truism but one that I have to constantly remind myself of. I have always wanted tomorrow some time last week; only lately have I realised how much of 'enjoying the journeys' I missed out on. The real challenge in this programme is to run for 30 mins, none stop; to me, distances are the next step. So, you are almost there. That is a great achievement and one to be proud of. Distance, I think, will come naturally as speed and comfort improve. That is what I hope anyway as I am soon to undertake my final Graduation run: I will be too busy grinning and inwardly whooping to think about the distance. I have a playlist sorted and intend to treat it as a party (everyone invited).Good luck with next week!

[MarkyD Graduate]

C25K is a misleading title, as others have said above.

Couch to running for 30 minutes 3 times in one week is more accurate, but C2R430m3x1w is not so memorable.

You're doing great, and we're getting the pom-poms ready to shake when you cross the line:

Go Runabit! Go Runabit!!

[Lizzisforliving Graduate]

Hi Runabit

I'm just going into Week 9 too! Go us! I'll look forward to reading about your progress on here. I'm not worrying about distance, just really want to be able to run for 30 (thirty!) minutes without stopping. A few months ago I couldn't run for 30 secs without stopping.

Can't wait for Sunday's run.

Love LIzz xxxx

[Runabit Graduate in reply to Lizzisforliving]

Yes, go us!