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Couch to 5K
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Week 9 run 3 completed!

I just completed my couch to 5k journey earlier this evening, running 4.26km in 30 minutes with an average pace of 7:05 so a bit short of the 5k I was aiming for but I'm so pleased with how far I've come and hopefully I'll improve over time! I think I may have twinged a back muscle on this last run so I might have to give it a few extra days before I start consolidating.

I've really enjoyed working through the couch to 5k, I started it on Sunday the 6th of January so it has taken me longer (almost 13 weeks) due to missing a few runs because of illness and repeating some of the runs four or five times to feel more confident before moving on. I also failed my initial attempt at the first 25 minute run in W6R3 and felt very deflated but persevered and gave it a second go after re-doing W6R2 a few more times. My advice to all other runners is to not to pressure yourself into sticking to the 9 weeks if you feel like you need longer before progressing - taking it easier really helped me get to where I am now.

Overall, I'm very happy that I've made it to the end and I have signed up to doing a 5k at the end of May so there's plenty on the horizon to keep me motivated! I really wish I'd become involved with the couch to 5k forum earlier as I've been finding the posts so encouraging and helpful - will continue posting as I progress - watch this space!

All the best to all the runners out there!

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Congratulations! I didn’t make 5k on plan either... now I’m running 5 miles, and there’s more to come. You’ve changed your life and given yourself the base you need to achieve anything... you wanna run a marathon, then you’ve had the best start... you want to run for fitness and health, you’re there just keep going. Enjoy that 5k... you’ll be more than ready and it’s a celebration of the journey to that particular start line. Talking of celebration, do that well tonight, it’s a huge achievement. Enjoy consolidation and all your future running adventures

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Thank you UnfitNoMore, I'm really encouraged by hearing everyone's stories, looking forward to getting back out there and (hopefully) slowly improving!

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Cool... I’m watching this space as you told me to... don’t be a stranger, I’d love to see your onward progress.

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Will see what I can do!

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Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...…….what-next

Keep running, keep smiling.

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Thanks you IannodaTruffe, I will have a good look at the information in the link over the next few days. I'm really excited for what's to come and will keep smiling through the exhaustion!

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Well done. It's a fantastic feeling. I graduated a couple of months ago and I'm not doing 7:05 yet so I think you have achieved so much. You are a runner!

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Thank you 2old4this, I tend to run slowly and consistently all the way through until the last 5 minutes when I really up the pace - I have a nice running route planned that climbs slowly up hill and the last bit is downhill which helps a lot! Not sure how my speed would fare on a more challenging route!

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Fantastic! Completed week 1 tonight. Never considered running until I got this app. Didn’t do any activity for fitness. Reading posts like yours is inspiring to a beginner. Thanks 👟👟

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Congratulations on completing week 1, I remember how sore my legs were after my first ever run - the progress you will see going through the programme will be amazing. I used to go to the gym (and still do) but had never run before and I've really surprised myself with how much I've achieved. You can do it!

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Congratulations Medicinelady on completing C25K with week 9 run 3 and graduating.

You did the correct thing by repeating some of the runs you were not happy with until you were satisfied with your progress before continuing to the next week. Anyone can repeat any runs or week's if they wish to. 😊

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the April 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 and graduated 🎓 🏃 😊

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Thank you AlMorr, I'll leave a message later on today to graduate. I'm quite looking forward to the next stage of my progression being able to take things at my own pace for a while (still under the guidance of Laura - I'm not ready to let her go yet!).

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I have just rerun run 1 of week 3 this morning for a little revision to make sure my legs are in running order, they are, I saw about 18 other runners as well. Have a good day 🏃👍

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I think I will probably rerun some of the earlier weeks too - it seems like a good strategy. Just looking outside I've seen several runners today, all out enjoying the rain! Hope you have a good day too :-)

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Yes I am thank you , the ☔ rain just began when I got home, the place I ran my practice run 1 of week 3 this morning was the exact place I ran my graduation run last year, 25 miles away from where I live.

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Congratulations 🏃‍♀️🏅🍾

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Thank you Agentmay!

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Awesome! Have fun with your consideration runs 😁

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Thank you - fingers crossed!

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Well done on completing the C25K. I am running my W9R3 this morning at the local Park Run. I will keep you posted on how i do. So keep up the good work.

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Thank you and good luck - you're nearly there! I'm hoping to start participating in park runs once I begin running a full 5k, let us know how you get on!

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Well been and completed W9R3 at the Long Eaton Park Run this morning 5k in 36.45mins over the moon knocked 4min off the last PR on W5R3 so hopefully start to chip away at the time or do I start to increase my distance

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That's fantastic - onwards and upwards from here! Looking forward to getting involved with parkrun in the coming weeks!

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I think it depends on what you'd rather work on for the moment, if you want to increase your speed then stick to doing 5k only but if you feel you want to improve stamina first then you could start increasing distance slowly and running for longer. It's a good question though - I'm not sure which is best to do first!

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Great job! I’m just about to start Week 8 having originally started back in September but injury meant I restarted in Feb. I too am taking longer and listen to my body more and take as long as it takes. Happy running !

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Congratulations on your progress purplewalker, it would have be so tempting to give up altogether after injury and no one would have blamed you. I'm so glad I made the decision to take it more slowly as I'm really not naturally good at running so my body needs plenty of time to get used to the idea! Good luck and let us know how you get on, happy running to you too!

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Thanks! Will do😁

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Well done! Hard to do in the winter extra kudos!!

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Thanks Sweatylady! I tend to get very warm whenever I exercise so the cooler temperatures suited me quite well, I'll have to see how I fare running this summer!

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Really good to know there are others taking longer than 9 weeks. I’m on the cusp of the W5 R3 but have taken approx 8 weeks because I can’t seem to find time 3 times a week. Repeated W5 R2 because R2 seems a big leap at 20 mins of running.

Not looking forward to it but will have to try. Hopefully this weekend.

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Many people here on C25K do not look forward to run 3 of week 5 at all 'squiddley' but once they have completed it they like you will be very proud of yourself 😊, just take it slowly. 😊

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I felt sick with nerves before my 20 minute run because I really didn't think I would manage it but I just took it very slowly and tried to keep calm and relaxed and that worked for me. Hopefully it will work for you too - good luck, it will go quicker than you think! :-)

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Thanks medicinelady. Well I’ve just come back from W5 R3 and honestly it wasn’t that bad! I slowed down after about 5mins to loosen up my calves but managed it at a really slow pace. Japanese style 😀 doing about 16m/mile so Strava says. Weather helps of course. No hats and sweatshirts to weigh me down. And the sun was shining. ☀️ it makes me smile when Sarah Millican tells me how well I’m doing. Bring on W6!

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Amazing news squiddley - what an achievement! I'm also very jealous of your nice weather, I have nothing but rain and fog with me!

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What do you use to time your run I’ve been told not to rely on my fit bit. Is this right?

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I use Strava. It gives me an average pace which includes the whole session including the walks start and end. You can see more detail on a graph under Analysis which shows where you went a bit faster or slower. It maps your run too so it’s interesting to keep track of all your runs/walks/rides. I don’t have a Fit bit so not sure how they compare.

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I tend to just use google maps really to find out how far I've run by just adding up the distances between all the points. However, for my final run my boyfriend came with me and ran alongside me at my pace and he used an app on his phone called MapMyRun which provides you with a lot of information, hence I was able to get a more precise measurement of my distance and pacing. I can't get that app on my ancient windows phone unfortunately so think I may need a new phone soon! I don't have a fitbit so I'm not sure how reliable they are I'm afraid.

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