w9r1

[paul1960]

my last run will be on friday so am going to try for the big 5k i can do 4k in 30mins ive done it once last week 4k that is. so amgoing for it lets see what happens

[SnailRunner71 Graduate]

Excellent. Enjoy 👍😁

[Oldfloss Administrator Graduate]

Just relax and enjoy the last run for that Graduation... if it is going to happen it will!

[paul1960 Graduate]

thanks everyone i just love this site everyone is so kind

[Oldlady57]

Don’t put pressure on yourself Paul, just enjoy the run 👍🏻

[paul1960 Graduate]

no pressure i know just going to try and it should only be about another 6mins ish can only try if not then i will build up to let you know thanks

[cheekychipmunks Graduate]

That would be a triple fantastic achievement - 5k in 30 minutes on graduation day! 👍🎉🎉👍

Even if you don’t make the full 5k, it’ll still be worthy of a massive celebration, so don’t forget to tell us all how it goes and we’ll raise a glass to a new graduate! 👏🥂🏃

[Wimborne]

Paul1960 you got this. My final run will be Friday too so hoping we will both be on that podium!!!!! I thinks it’s very doable although I know I will run over 30 mins doing it. Good luck. Happy running and 5k goals here we come.

[Razouski]

How exciting to be graduating paul1960 . Don't worry about the 5k too much, the important thing for graduating is completing three 30 minute runs, which I know you will do. But if you can do 5k then good on ya!

Good luck.

[Rooster678]

I'm sure you can do it! Nearly there!

[BargainRzl Graduate]

Hi Paul,

Looks like we'll be graduating on the same day

In one of last week's runs (W8 R2 or was it W8 R3?) I started at what turned out to be an unnecessarily slow pace, and had loads of energy left at the end of my 28 minutes, so I decided to keep going another two minutes to make the most of it. This made me realise that if I keep progressively stretching that duration a little if I'm still feeling good at the end of the run, then I can make my W9 R3 long enough to achieve 5k without taking on a massive step up in duration all at once. So on Saturday (W8 R3) I ran 31min; this morning I ran for 32min and covered 4.7k; if I can stick to about the same pace and add another minute on Wednesday, I reckon I should be well-prepared to achieve 5k in my Friday-morning run in about 34-35 minutes.

[BargainRzl Graduate in reply to BargainRzl]

(Which I suppose technically means I have already achieved the aim of the programme, because I have already run for 30min three times. But I am very keen to achieve the 5k for completeness, even though I recognise that trying to go fast enough to do that in under 30min at this stage would be a very bad idea and setting myself up for failure if not injury. Hence keeping the pace steady...)