Couch to 5K

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Week 9 Second Run

That was my penultimate run!

Today was a bit wet under foot, but I didn't let that deter me from doing this workout.

Friday will be my graduation run, then it is on to running for 30 minutes three times a week until I am doing 5K in that time. Got a 5K ParkRun coming up so will see what my time is for that and go on from there.

Written by

BlueCal52

Graduate

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13 Replies

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Good job.... looks pretty slippery... but maybe there’s mulled wine around there?

Love that graduation run... you earned it.

Thanks UnfitNoMore.

What are your tips going forward to get to 5K in the 30 minutes?

My plan is to continue with Week 9 for the next two weeks as I have a 5K ParkRun on 15th December, where I will time my run, to get some idea of where I am at the moment.

My thought is going on a treadmill and upping the pace, but I struggle with dizziness on a treadmill.

I would appreciate your thoughts as you have been a real encouragement over the past 9 weeks.

Thanks again.

It’s two missions. The first is to get to 5k... so add a few minutes to a run each week and you’ll have that.

Increasing pace needs a bigger tank, so that also means extending a run, but also shortening another so you can get a new tempo in your head and legs.

So, I’d go 30,30,30 for consolidation

Then 30, 30, 35... 30, 30, 40 as your normal runs. Bagging the 5k and increasing endurance.

Then maybe ever other week go 15-20 (faster) the 30 and your long. Then choose a week to go for it and go 30 slow, 15 slow, 30 PB attempt.

Or you could follow ju-ju’s excellent plan for 10k, which should make you faster over 5k as a side effect... C25K has increased your 1k pace for sure.

Or go on a 5k race plan, which is what I was doing and will again after my injury heals.

Thanks for that. That sounds great advice.

Yeah I read you had an injury, hope you get over it soon. You know the way to combat these things I'm sure.

Just gotta let it heal and not be so dumb next time I’m walking in the hills 😂

What ... yr injured ? 😐 what happened tell all ?

Oh I clearly need to read your posts !! 😊

Yup

Well done!! I’ll be doing by penultimate run while you’re graduating, good luck 🎉

Such determination😊. Go smash Friday's run x

Excellent! That's exactly what I'm doing. I graduated recently and trying to get that 5k in 30 mins. I'm not too far off. Good luck for your much deserved graduation tomorrow 😊