I’m genuinely astounded with my success with this app and can’t quite believe that I’ll be reaching the end of week 9 THIS week (the prosecco is already on chill😉). I’d love to end on a high and actually make it to 5k, my last couple of runs have only just passed the 4K mark within the 30mins. Can anyone offer any advice to tip me onto 5K for my final run? I know I need to up my pace but don’t want to exhaust myself too early. I don’t have any tech apart from my phone (I’ve downloaded Strava to record my distance). Any advice greatly appreciated!
Thank you!
Written by
JoOnTheRun
Graduate
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Don't bother about it..just do the 30 minutes...5K can follow... as it does for the majority of runners... just feel proud... relax and enjoy the last run and cruise your way to the podium..
After all.. you do not want to be so tired that you cannot enjoy the celebrations!
Despite the name of the programme, graduation is when you have completed three 30 min runs in 7 days. Only 10% reach 5k in 30 mins.
If you want to get there afterwards it’s quite easy - you are recommended to do 3 weeks of three 30 min runs. If you grow one of those runs each week by 10% you will reach the duration you need to complete 5k.
The alternative - trying to go ever faster at this stage - is a big injury risk.
Enjoy that last run before graduation and the runs that come after.
It's not just incompetent naming, it is a cunning plan to keep you motivated (because the general idea is to keep running regularly after graduating). First graduation: 30 minutes (and 3x30 at that), second: 5K, and for some, a third: 5K in 30 minutes.
There are some poor fast souls who only get the one time triple graduation
Just finish the programme. Do your final run and enjoy the prosecco! You will deserve it! It doesn't matter if you don't run 5k yet. You will if you want to but later. I graduated a few weeks ago and am not yet running 5k though next week .....! One thing I know. I will never run a 30 min 5k. I am a snail. I'd rather run further than faster. The pace I would need to run to get a 30 min 5k is just too fast for my short legs! I would not enjoy it at all. I love running along at about 9min a km and I can enjoy the scenery without being completely out of breath!! Just enjoy what you are doing! 😎😎🐌🐌
I'm with all the others... don't worry and just complete the 30 minutes, three times. Speed/pace/distance is not important.
You run 4km in 30 minutes, and so your pace is 7.5 minutes to run each kilometer. To complete 5km in 30 minutes requires you to run each kilometer in 6 minutes "6 minute pace". That is an achievable goal for your next run.
After graduation and during 3 months of consolidation, think about your longer term goals. If you want to run faster, then running intervals are your best strategy. But get yourself graduated first.
I graduated last Saturday and didn’t do any tracking until my first post graduation run. I’m way off 5k, but truth....I don’t care! I’m loving running so much and I’m enjoying carrying on. Ive completed 2 runs now and my distance has already increased without even trying, so I would echo what others have said, you have done a brilliant job and I’m sure you’ll get to 5k, but have an amazing run and enjoy basking in the feeling of a massive achievement! I’ve got a Charity 5k in September. I may be able to do the 5k in 30 by then, but if not I’ll still be running all the way and I’ll be so very very happy with that! Enjoy!! ❤️
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