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Couch to 5K
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Week 9 - Run 3 completed ๐Ÿ˜ƒ

Well, 9 weeks ago I was a complete novice runner & here I am 27 runs later & managing to run for 30 mins!!! I am so happy & also amazed that I got here. For anyone new to this app - it works!! Without the app I know there are points of the run I would simply have stopped as it was tough, but with the encouragement of the coach & all the amazing supportive comments on here I made it. I'm not finding it easy so I guess I just need to keep on keeping on & hope they'll be a breakthrough when I start to find it easier. Any tips on how to improve stamina much appreciated. Thank you for all the support offered on this forum ๐Ÿ˜Š

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well done you !! i also would never have managed it without the app and forum.

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Congratulations, I also graduated today, go us ๐Ÿ˜Š

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Congratulations to both you Julia187 and RunSamRun on graduating from C25K with run 3 of week9.

To get your graduation badge and the word graduate next to your username, leave a message on the right side of the pinned posts in the April C25K Healthunlocked Homepage and tell the administrators that you have completed C25K by running run 3 of week 9.

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Many congratulations on your graduation fellow runner.

This guide to post C25K running may be helpful healthunlocked.com/couchto5...โ€ฆโ€ฆ.what-next

To build stamina, make sure you keep up the slow running.

Keep running, keep smiling.

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Thank you. I won't let this hard work go to waste - slow & steady. Thanks for the link too.

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Many congratulations on such a huge achievement! Next step is to consolidate the running with a few weeks of 3x30. Every week for the last 9 weeks itโ€™s been increased durations so itโ€™s important to settle for a bit at 30. Just keep doing it nice and slow, donโ€™t think about pace yet, just let that 30 become comfortable. And it will, each of us is different and some can start to do more after 3 weeks, took me 6, others a bit more. I redid the graduation run quite a few times as I needed the timings and the encouragement! But stay nice and slow (check out the Japanese slow jogging technique film on youtube), and your stamina will improve. Iโ€™ve stayed slow, but after consolidating added duration to one of my runs, but you could work on pace if youโ€™d prefer that. But itโ€™s worth remembering that after c25k weโ€™ve run a little over 8 hours, great but not a huge amount, so a few weeks of 3x30 will really improve your fitness levels & stamina.

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That's really helpful. Thank you. I will stick with 30 min runs & incorporate weekly Parkruns when I can. I'll check out the Japanese film also. I'm currently overseas & will be in Tokyo in a few weeks where they've just started a Parkrun - so I'm keen to attend that if time permits.

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Oh a Parkrun in Tokyo would be fantastic & I bet thereโ€™ll be lots of slow joggers there!

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That's what I'm hoping for! ๐Ÿ˜„. Just checked out the Japanese slow jogging films - interesting. I think the tendency to feel I need to go faster is why it feels tough at times. This approach is really interesting & it will certainly enable me to cover longer distances.

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It really works for me - my long run is now 50 minutes but I have done an hour - no chance any other way!

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Congratulations! ๐ŸŽ‰๐ŸŽ‡

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Congratulations. ๐ŸŽ‰๐Ÿ‘๐Ÿผ๐ŸŽ‰ Enjoy the glow. As for the future, Iโ€™m right there behind DiscoRunner as an evangelist for the slow running technique. Amongst other virtues, it works well for trying out new routes, and that has helped keep my interest up. Have fun. ๐Ÿ‘๐Ÿƒ๐Ÿผโ€โ™€๏ธ

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That makes another one of us graduating today!! Iโ€™ve literally just finished- so happy right now

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Well done Craig!!

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