Any post wk3 members able to advise?

[Archer888]

Hi just finished week 2 so I'm now creating the workout for week 3's runs in garmin connect but wasn't sure if I followed the wording correctly from the nhs site. Could someone check out this screenshot & let me know if its correct?

[Archer888 Graduate]

Oh dear it's rather blurry haha let me know if you can't make it out & i'll rustle up something better

[Archer888 Graduate in reply to Archer888]

Right should be readable now sry!

[Twinkle2 Graduate]

Hi Archer888. I think you have an extra recover. After the last 3 min run you do your 5 min cool down walk.

[Archer888 Graduate in reply to Twinkle2]

Ah well spotted tyvm Have a good day

[Twinkle2 Graduate in reply to Archer888]

And you. Good luck with W3 😀

[AlMorr Ambassador Graduate]

I can make that graph out Archer888, that is correct, incidently runs 1, 2 and 3 of week 3 is a popular week for graduates who have not ran for a few months to return to the program.

[Archer888 Graduate in reply to AlMorr]

I edited the op, originally it was the whole screen, made me go all squinty eyed lol Good to know if I ever take a hiatus from running but I won't be doing that till I graduate (unless injury takes me out of the running) Have a goodun

[AlMorr Ambassador Graduate in reply to Archer888]

👍

[Oldfloss Administrator Graduate]

Here you go....

Week 3

For the runs in Week 3, you will begin with brisk 5-minute warm-up walk followed by 2 repetitions of the following; 90 seconds of running, 90 seconds of walking, 3 minutes of running, 3 minutes of walking.

[Archer888 Graduate in reply to Oldfloss]

So I do want that last recover walk in there don't I? As it should be a brisk walk then a more relaxed pace for the cooldown correct?

[Oldfloss Administrator Graduate in reply to Archer888]

I would say so

[Archer888 Graduate in reply to Oldfloss]

Great thats that done then ty Have a nice evening (assuming you're in my timezone lol)

[Oldfloss Administrator Graduate in reply to Archer888]

Well I am in the UK.... and just relaxing with a small glass of bubbly....( a weakness I am afraid... and strawberries....) xx

[Archer888 Graduate in reply to Oldfloss]

Oh very nice, well we all have our vices All work & no play etc. You enjoy it xx

[Oldfloss Administrator Graduate in reply to Archer888]

Thanks you !

[Twinkle2 Graduate in reply to Archer888]

I’m so sorry if the info I gave was incorrect. On the C25k app there is no walk after the last 3 min run...it goes straight into the 5 min walk.

I would always follow the advice from the admins as they are the running gurus 🙏.

[Archer888 Graduate in reply to Twinkle2]

Thats Ok Twinkle2, don't worry about it, I really appreciate you chiming in. Ah that's strange a mistake in the app perhaps? As the wording on the nhs site (as Oldfloss quoted) does imply another walk but then it makes no mention of cooldown? Meh who knows, no big deal anyhow Thanks for your help (the spreadsheet handily posted below by AndyB111s also shows no last 3 min walk so I reckon you're onto something)

[AndyB111s Graduate]

docs.google.com/spreadsheet...

[Archer888 Graduate in reply to AndyB111s]

Cheers for that AndyB111s, bookmarked, that'll come in handy...Andy (sorry couldn't resist ) Have a goodun

[AndyB111s Graduate in reply to Archer888]

Ha ha 🙂.. no worries.. you too 👍