Couch to 5K

Done it!!!

Been reading all your posts while quietly struggling through the weeks and today I completed wk 9 run 3. Pretty much three years since having a stroke. Can someone explain how I get my certificate please? Also am I doing something wrong as my Fitbit never shows I have done a 5k distance? Is it because I am slow with a tiny stride and not getting far or do you think it’s wrong? Sorry for silly question. Now wondering what to do next to keep building my stamina...

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Search the pinned posts for January 2018 Graduation Badge and put an entry on. Fitbits are not 100% reliable regarding pace and distance but it's also very possible that you are not up to 5K yet. The purpose of the programme is to get you running for 30 minutes regardless of distance so don't worry about it. I have slowed down dramatically over the past couple of weeks.

Well done and congratulations on graduating.

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Best thing to do if your worried about distance is to look at your route on google maps, drop some points to map it out and select the walking mode. As said fitbits depending on version can be quite unreliable. Don't worry though, the aim is to run for 30 mins and not 5k. Many are running less than 4k at the end of the programme.

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Congratulations Heather🎉🎉🎉🎉

You have completed the program and can run for 30 minutes.. just brilliant!

As the others have said, you may not be running 5k in the 30 minutes but by keeping up this regular running habit you WILL be able to run 5k in a few weeks ( it might take you over 40 mins though and that's fine...)

Just carry on with the 30 min runs for a while to consolidate and get stronger then maybe take a look at the c25k+ podcasts, or think about adding a minute or so to one of your weekly runs.

Ask for your January Graduation badge here

healthunlocked.com/couchto5...

Well done Graduate 👏👏👏👏😊x

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Congratulations on graduating, especially as youve had a stroke in the past. . There is another forum you can join, Bridge to 10k. Im not up to 5k yet, but it’s ok to join. Lots of advice and programs on there, and if you put the same question to them about what to do next, you will get plenty of help. You might want to use an app like Google Fit or Strava teamed with your phone’s GPS to back up your fitbit. Which Fitbit do you have?

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Charge 2. I think I am just not covering the distance which is fine because until now I haven’t run in my life! Thanks for your advice.

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I had the Charge 2, before i switched to Garmin. Its a nice tracker. I graduated last Friday and am also not up to 5k. I will be consolidating my 30 minute runs for a while I think, then aiming to increase my distance. All good stuff. Do try the Bridge to 10k forum. People seem to move there after here, so lots of familiar people, and they are mega helpful and encouraging.

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Congratulations! That's an amazing achievement. Well done for taking control of your health after your stroke. On the up and up now!

As for 5km, as others have said, the 30 minutes is the more accurate aim. I graduated over a month ago now and I can do 5km in about 32 minutes, still not the 30. Some never get there and focus instead on going for longer instead of being quicker. Consolidate your runs for a little while (keep running 30 minutes 3 times per week) and then decide if you want to work on your speed, or on your distance, or if you're happy with what you are doing.

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Thanks for all your advice x

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Hi Heather,

Congratulations, very well done.

I think it is normal not to run 5 k in 30 minutes by the end. I kept running for 30 minutes 3 times a week after graduating and first got to 5 k a few weeks later (and it took 40 minutes!). But things can only get better, right?

X

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Congratulations ! That is a great achievement.

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