Wk9 run 3

[Annan6311]

So, after starting C25k on 25th September not able to run at all, today was my final run can't believe I managed 5k. Going to carry on with 3 runs a week 2 x 30 mins and try to increase time on the 3rd, does this sound like the way forward?

[Shelley2310 Graduate]

Well done, I’m new to this but read enough on here to know you’re one of the 10% 🎉

[UnfitNoMore Graduate]

‘Kin well done! 5k in the last run? You sure you’re not a returning athlete???

Ok... the idea now is to consolidate... take your choice, 5k or 30 minutes... run that until it’s comfortable/easy.

Then you either want to go faster 5k or up to 10k... guess what? Both involve running 10k if you’re really gong for it.

Or of course you can just keep running for fun and health.

I get the idea you wanna go for it though... so I’d recommend joining bridge to 10k on here and checking out Ju-ju-‘s magic plan.

[Annan6311 Graduate in reply to UnfitNoMore]

Thank you! Iam a definite beginner but been v determind! Thanks for the advice think I will stick with 5k runs for a few weeks and then hop over and attempt the bridge to 10k.

[UnfitNoMore Graduate in reply to Annan6311]

You’ve done a great job... you’re in the less than 10% here that do 5k on the plan... that’s amazing. Now... when you get to that 10k plan you’re gonna be looking at long runs, tempo and interval sessions, recovery etc... not sure how much you have heard about these run types, but my advice for consolidation would be to go easy... that’s a recovery run... nice and slow, maybe 5/10 effort tops. That then sets you up for the still slow but pushing endurance long run, and keeps your legs ready for tempo/interval/fartlek work which ups the speed. The best athletes run 80-85% of runs slow so this is a great time to learn that discipline.

[Annan6311 Graduate in reply to UnfitNoMore]

Thanks for the tips I will use them, got alot to learn! Going to relish in my achievements thus far keep running 5k and take it from there.

[BarbieW Graduate]

Well done you, Anna and what a good time!

Your consolidation plan sounds good but I would personally recommend just doing 30 minutes runs for a few weeks to build strong legs before aiming to increase your time. And do leap over to the bridge210k forum on here to get lots of good advice on the next steps.

[AlMorr Ambassador Graduate]

Congratulations Annan on completing C25K with week 9 run 3 and in an amazing 30 minutes. 😊 🏃 To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the November graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 😊 🏃 🎓

[dory950 Graduate]

Well done . When I graduated I consolidated with 5k runs to improve times after a number of these I got Strava to help me along the way and then did park run which is great . After quite sometime I have completed 5 to 10K . I have been running just over 12 months and had never ran before 😊 hope this helps

[Annan6311 Graduate in reply to dory950]

Thank you, that sounds like a great way of doing it, hope to be in the same position after 12 months

[ButtercupKid Graduate]

Great job Annan ! 🥇⭐️⭐️⭐️

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful. healthunlocked.com/couchto5...

Don't start to increase distance for a few weeks.

Keep running, keep smiling.

[Annan6311 Graduate in reply to IannodaTruffe]

Thank you 😃

[BeckySharp1]

congratulations was the pic taken after the run? you look fresh as a daisy

[Annan6311 Graduate in reply to BeckySharp1]

Thanks, yes took photo whilst doing cool down walk, once I'd got my breath back!

[Liz5K Graduate]

Congratulations! Fast pace too