Graduate

[nickhard]

OK so I finished w9w3 but still haven't done 5k 8n 30 mins... Does it count?!

[steviej99 Graduate]

Yes three 30 minute runs in a week is the target. Distance not important. Only 10% of graduates achieve 5k in week 9. Well done!!

[AlMorr Ambassador Graduate]

Congratulations on completing C25K with week 9 run 3, you don't need to run a 5K in 30 minutes to graduate, as long as you have ran for 30 minutes 3 times and you have. 😊 🏃

To get your graduation badge and the word 🎓 next to your username leave a message on the January 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 of C25K 🎓 🏃 😊

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

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

Keep running, keep smiling.

[nickhard Graduate in reply to IannodaTruffe]

Thanks for the oink. I'll check it out!

[Raine-49]

How do you record distance? Am I missing something on the app? 😀

[ButtercupKid Graduate in reply to Raine-49]

No, you need to run another app alongside. I’ve just started using Strava - I reached week 7 and there were no more walking intervals, so I wanted something else to keep me motivated, but several different apps with slightly different slants are available.

[Hidden in reply to ButtercupKid]

I use both Strava and Map My Run at the same time.

[ButtercupKid Graduate in reply to Hidden]

Why ? I thought they did the same thing ?

[Hidden in reply to ButtercupKid]

I have friends who are using Strava but my sister uses Map My Run. By using both I can follow them all 😀

[ButtercupKid Graduate in reply to Hidden]

Ah - that makes sense !

[nickhard Graduate in reply to Raine-49]

I use Endomondo, I find the GPS is the most accurate.

[ButtercupKid Graduate]

Excellent work 🥇⭐️⭐️⭐️

[Rodders5301]

Keep going and your speed will improve - I have run for a few years and still don’t often manage 5k in 30 mins - just run for fun

[Tony_68]

Well done, I assume you live in the hills, most people avoid them early on but 78 metres over 4.5 k is a challenge, try a flat route on one of your consolidation runs, bet you will be very close to 5k 😊

[ktsok Graduate in reply to Tony_68]

If not beyond it! Yes, well spotted. I run at least a minute per km quicker on the flat. Hills hurt!

[Hidden]

Well done on graduating! I only managed 4.1k in 30 minutes when I graduated but then just ran for longer after that until I got to 5k. I now always run a bit further than 5k (5.5k - 6k) so psychologically 5k is less than I am capable of rather than at my limit. From there you can get faster and further.

[JumpingFrog]

That doesn't matter, you will get there as your stamina and speed increase. What you have done is run for thirty minutes. After completing it I have noticed improvements I'm my time and distance. Keep going you'll get there

[Hidden]

Well done you! I can’t imagine getting there.... struggles with W2 R2 this morning!

[Bartontiger Graduate in reply to Hidden]

I was like that a few months ago. Now running my 3rd parkrun tomorrow. Keep at it and don't give up 😀😀

[Bassman999 Graduate in reply to Hidden]

Stick with the programme and it will get you there. It works!

[nickhard Graduate in reply to Hidden]

It's all about the slow and steady! When I started I couldn't imagine it either. Now I look forward to the run!

Keep up the good work!

[GTypeR Graduate]

First of all, congrats!!! I haven’t hit 5km in 30 minutes since I graduated either 🤷‍♂️ . I just think everyone has a natural pace and takes a long time to comfortably increase that. My plan is to run regular 10km and 5km, and include strength training.

[Jell6 Graduate]

Congratulations, you bet it counts!!!🍾🍾🏅🏆

[theoldfellow]

Yesterday, because I want to extend the distance I can run, I deliberately ran much slower than usual, to great success. As you progress you can play games like that with your stamina. I still can't run 5Km in 30 minutes, and I can only run 6Km in 45 minutes, but then I'm 69 next month and until last year hadn't run more than 10 steps for 50 years. It all depends on your physical and mental state.

Welcome to the wonderful running world.

[SarahBrown Graduate]

Congratulations on your achievement!! That’s a good app you are using. Can you tell me what it is please?

[MelsieJay Graduate in reply to SarahBrown]

Yes I’m fast inated in that too

[nickhard Graduate in reply to SarahBrown]

I'm using endomondo, great app and very accurate GPS too!

[Agelesslass]

You’ve done it, 3 times a week was the goal, never mind the distance

[101susie Graduate]

👏👏👏👏congratulations 🏃‍♂️🏃‍♂️🏃‍♂️

[HeavyFoot Graduate]

I use SportsTracker app to see what I’m actually covering. Quite “sobering”. To average 10kmh for 30 minutes is quite a lick.

[Jlonomore Graduate]

Absolutely. You are now running for 30 mins so have completed the programme well done 😀. I finished a few weeks ago and it still takes me about 40-45 mins to do the full 5k! I’m trying to pick up my pace a little now but not feeling any pressure. I run 35 mins 3 times a week and doing just over 4K.

[nickhard Graduate in reply to Jlonomore]

Awesome, keep up the great work!

[Miaow19 Graduate]

Of course it counts! Congratulations xx

[Dazeydog Graduate]

Absolutely it counts! Well done, that's amazing...👍

[MelsieJay Graduate]

Dead right it counts. I love your app - what is it? Congratulations enjoy feeling proud

[nickhard Graduate in reply to MelsieJay]

I use Endomondo. Great app and very accurate GPS!

[ktsok Graduate]

👏👏👏👏👏👏

[Abcd50]

Does in my book! 👍