W6R3 - Done! (5K In 31.15!): Did W6R3 this... - Couch to 5K

Couch to 5K
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W6R3 - Done! (5K In 31.15!)


Did W6R3 this morning, man the last 5 minutes felt like about 5 years but I got there and apparently, according to Strava, I was averaging 5.45 mins/km and I actually hit 5K for the first time at 31.15! I can’t thank this community enough for pushing me to get out there and get running!

12 Replies

Well done you I’m on week 4 and only doing 8.42km per mile, most people could walk quicker 🤣🤣

OldflossAdministrator in reply to Twinkle9

You are doing wonderfully.. speed and distance matter not at this time:)

I did w6r3 last night was so pleased with myself and I’m only hitting 8.6 per km so well done that’s amazing 👏👏x

OldflossAdministrator in reply to Patsy63

Speed really does not matter.. you are doing wonderfully!


Well done, but please don't make the mistake of doing too much too soon. If you ran for 31 minutes then you are not sticking to the plan which has been devised to gradually condition our bodies to the extra effort. We can all do more than our bodies are conditioned to do, but not without considerably increased injury risk.

Take care.

the_imposterGraduate in reply to IannodaTruffe

Oh no I track the distance starting from the warm up and include the cool down so you have 10 minutes of walking in there too as the plan dictates. Sorry that wasn’t super clear.

OldflossAdministrator in reply to the_imposter


Fantastic stuff! You must be made up! 👏👏👏💪


Hopefully this included your walking? Well done... slow and steady now as you head towards the 30 minute runs in Week 9 :)

the_imposterGraduate in reply to Oldfloss

Oh yer definitely, I’m not trying to second guess the program at this point. Since I ended up further from my house than I thought the whole workout overall was about 6.1K but the last part was walked much slower haha

OldflossAdministrator in reply to the_imposter

Well done you... I used to end up a long way from home at first... !


Congratulations on completing run 3 of week 6, you are now OFFICIALLY a RUNNER, onwards and upwards 🏃

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