Couch to 5K
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Graduation

I graduated on Friday (hooray!) and am enjoying my running again. I find I’m very variable with my pace with some evening runs over 1 minute/km slower than other earlier runs. Strangely today’s 5km felt hard and stiff and yet I PB’d the distance. I was only managing 4.5ish km in the 30mins on the podcast but I’ve been running much quicker than a couple of years ago. Going to spend a couple of weeks consolidating 5km before pushing onward. I’m thinking about 10km - any suggestions on apps/podcasts to follow? I didn’t really get on with the 5km+ pods last time I graduated. My running is currently hand in hand with weightloss so perhaps that’s where the extra speed comes from.

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Great stuff 👍congratulations on graduating 👏👏best of luck in the future

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Woo, you did it. Mega happy for you dance! I've yet to reach 5k, so well done!

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Cheers Flick, just keep batting away and it’ll come.

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I am much slower now than when I finished week 9. I found the + podcasts really awkward at first but I'm sticking with them now. I'm going to focus on easy 30 to 40 minute runs for another couple of weeks and them maybe start on a 10k programme.

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Congratulations.

You should spend 70-80% of your running time at an easy conversational pace, with only the remainder pushing for speed. This will develop your running body more efficiently than pushing hard all the time.

Pop over to the Bridge to 10k forum for advice on moving forward.

keep running, keep smiling.

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Congratulations! Very well done; good luck with the next stage.

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Stepping Stones podcasts too tough James? I blame the music 😁

He who dares wins 💪😃👍🏃‍♂️✔️

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Congratulations on Graduating James🎉🎉🎉

Ask for your well deserved badge here...

healthunlocked.com/couchto5...

Good idea to do a few weeks of consolidating, then you can build from there. There is a plan on the Bridge to 10k site devised by Ju ju that works and is fun...😊x

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