W9R3 : Finished it!! I only managed 4.8k though... - Couch to 5K

Couch to 5K

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W9R3

SharsX profile image
SharsXGraduate
โ€ข10 Replies

Finished it!! I only managed 4.8k though so have decided to repeat this run next week for my 3 runs but + 1 minute .....see if I can get to 5K .....then eventually do the 5K just in the run part as my 4.8k includes the 5 minute walks at the start and end!!

And thank you all lovely ๐Ÿ˜Š people for your encouraging words over the past 3 months!! The hints & tips have been brilliant. Love a team effort! Good luck to everyone else, keep running!! ๐Ÿƒโ€โ™€๏ธ ๐Ÿƒโ€โ™‚๏ธ ๐ŸŽ‰ ๐Ÿฅณ ๐Ÿพ

10 Replies
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ArthurJG profile image
ArthurJGGraduate

Well doneYou can even increase by more than a minute especially if you only increase one run a week and keep the others at 30 minutes. However you shouldn't increase your total running time by more than 10% a week. You should be able to reach 5k including the warm up walks next week. At a guess I'd say running the whole 5k should be attainable in about three weeks given that you are probably running a least 4k already.

However don't put pressure on yourself. After nine weeks of rapid improvement your priority should be to consolidate for a few weeks and ensure your new habit becomes established. If that takes you to 5k soon that's good. If not - you'll get there eventually.

SharsX profile image
SharsXGraduate in reply to ArthurJG

Yes totally get what youโ€™re saying! Be so good when 30 minutes feels as effortless as 10!! Consolidation is the goal. Thanks ๐Ÿ™

primaballerina profile image
primaballerina

Congratulations! I would be SO happy to get anywhere near 5K for my W9 R3!

Well done indeed! Let us know when you get to 30 mins 5k run-time only!

AlMorr profile image
AlMorrAmbassador

4.8k is excellent, 5k will come soon, enjoy your celebrations.

Congratulations SharsX on completing C25K with week 9 run 3 and graduating ๐ŸŽ“ ๐Ÿƒ. To get your graduation badge and the word GRADUATE ๐ŸŽ“ 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 ๐ŸŽ“ ๐Ÿƒ ๐Ÿ˜Š

Chris141 profile image
Chris141Graduate

Well Done Shars! X

helenwheels profile image
helenwheels

Congratulations on your graduation. Brilliant job :) There is a guide for postgraduate running under the FAQs. What next I wonder?

Summernights profile image
SummernightsGraduate

This has been roughly my approach, since graduating. I now have map my run app on my phone as well so have both Sarah Millican as my known trainer and my times coming through for each km I complete . Managing to keep pace pretty even with my third km feeling like the easiest. Doing first parkrun next Saturday and ran for 33 mins last outing, off out again now on another cold sunny morning. Enjoy your post graduation running too!

Yeti5 profile image
Yeti5Graduate

Congratulations SharsX. Hope you continue to enjoy your running now you are 'off plan' Did my first post graduation run yesterday on a new route. Times bore no resemblance to what I had been running but I suddenly didn't care. It just felt so good that I could get out there and just run.

Congratulations again and here's to many days of happy running

Dramaqueen2 profile image
Dramaqueen2Graduate

Congratulations! I only managed 4.5K on my โ€œgraduationโ€ run. Have managed 5K since, but a very slow one.. 40 mins. But, you know what ? It really didnโ€™t matter. Iโ€™m just so amazed I can run at all in my 60โ€™s! Enjoy. Youโ€™ll soon have that 5K under your belt ๐Ÿ˜Š

IannodaTruffe profile image
IannodaTruffeMentor

Many congratulations on your graduation fellow runner.

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

Keep running, keep smiling.

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