I AM A GRADUATE I CAN'T BELIEVE 4K IN 30 MINUTES!!!

After quite few failures I finally managed to graduate running 4K in 30 minutes!!! Yeah! I can't believe it!!! Now I need to get my badge and now what? When you say consolidation runs what do you mean? At the same pace for 30 minutes or you can do whatever with your 30 minutes???

[IannodaTruffe Mentor]

Many congratulations on your graduation fellow runner.

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

Keep running, keep smiling.

[Hidden in reply to IannodaTruffe]

Thank so much for that link. I will think about what I want next run... I will probably slow that pace and just enjoy for the sake of it. I earned it lol

[LUHAN Graduate]

Congratulations!!!

[Hidden in reply to LUHAN]

Thank you! 😀

[Newtsandfrogs Graduate]

Brilliant, me too, feels amazing doesn’t it.

[Hidden in reply to Newtsandfrogs]

Oh yeah I felt amazing... So well chuffed myself, when did you graduate? Thanks!

[Newtsandfrogs Graduate in reply to Hidden]

This morning, like you, and also about 4K so will keep going to get to 5k eventually.

[Hidden in reply to Newtsandfrogs]

Congratulations too!!! Yes we will do that eventually

[SueAppleRun Graduate]

Congratulations that’s great to hear what an achievement

[Hidden in reply to SueAppleRun]

Thank you!!!

[Skeg Graduate]

Smashing. Mine wasn't much more than 4K on Weds (W9R3). We will improve as time goes by.

[Hidden in reply to Skeg]

I hope so I hope so lol.... Next ones I think I am going to relax!!!

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased well done. Consolidate by running 30 minutes 3x per week for the next few weeks just to get used to running for longer. After that you can do a short run a faster run and then start doing one longer run . It's up to you 😊😊👏👏👏👏👏

[Hidden in reply to Buddy34]

No idea atm... Maybe I will do more 30 minutes but I will slower the pace, I just want to enjoy a little...

[Hidden]

Very well done! Or should I say ¡enhorabuena!

[Hidden in reply to Hidden]

Thank you!!!

[Oldgirlruns Graduate]

Congratulations Pinkypimkie! You must be feeling really proud and so you should- fantastic achievement!👏👏👏🏆

[Hidden in reply to Oldgirlruns]

Thank you so much. Now it is a bit strange not to follow instructions....

[AlMorr Ambassador Graduate]

Congratulations on completing C25K with week 9 run 3 and graduating 🎓 🏃 😊, now go and celebrate 🎉 🎓 🏃

[Hidden in reply to AlMorr]

Thank you.... I did celebrate with a glass of wine.... 🍷😁

[Hatman Graduate]

Well Done Pinky. Thanks for all your support on my journey. Now enjoy being a GRADUATE. I did see the badge by your name! Great feeling isn’t it?Practise a few more 30 minute runs as consolidation, read Iannoda Truffes FAQ posts, then decide what next.

Me?, I am happy running three times a week for about thirty minutes with some fun tunes. The likes of Clubberlang wants to run and run and run, just for the hell of it. You choose where you fit in, somewhere between, and just enjoy running.

[Hidden in reply to Hatman]

Thank you. I am now undecided what to do on my runs but what I will do is to lower my pace a little so I can enjoy next time.... It feels great bit also feels strange not to follow instructions.... But I will use c25k last runs, it is comforting when Laura says something....

[Hatman Graduate in reply to Hidden]

Great! Repeat W9 a few times. Then perhaps try C25+Stepping stones? Laura is still there but now with more intent. Faster, further or just stamina?

These podcasts are like Marmite. Love or hate.

I ran to each of the three a few times. They are very different, from what you have done and each other. How many steps do you do per minute? 150?, 155? Or 160? Run to the beat of the music! That is one. Two are 30 minutes long, another only 16 mins. That one caught me out. I run a 30 min. circle, so ran out of Laura halfway home. They include 5 min warm/cool up/downs too. Google them, search for other opinions on here. I found them an interesting part of my running journey. Having run with Laura’s music up to then, I was stuck for headphone music. I tried several running and/or music apps before settling happily for the free version of RockMyRun. Map, times, pace. All the info I want, and a great choice of Rock legends, Motown, Disco etc. You being younger, would perhaps be happier with 90’s music or so many steps per minute? But it’s all there to enjoy. Do just that! Have fun!

[Hidden in reply to Hatman]

For some reason my reply wasn't posted. I wanted to say I really appreciate the advice you have given to me. I need to check that out. Is there an android app for it? I very much use my phone to listen to music when I run. I basically have a very eclectic music, as I love all areas of music, and I even have Tchaikovsky on it, I use that to cool down myself... No idea how many steps I do per minute, but is it the cadence you are talking about? I range between 180-195 I think it is because I am short in height... 🤔 What I am worried is about my heart rate while running as it is high somewhere around 195... but I feel ok, so I need to check with the doctor... Or lower the pace I don't know... Could be my body is not yet used to running... Well anyway thank you so much!

[Hatman Graduate in reply to Hidden]

RockMyRun is available for Android. C25KPLUS+ plays as a podcast. I know little of the running dynamics involved in cadence, steps/min, etc. Apparently it is difficult to measure on your own. I don’t worry about more than how far and how fast? I always say It doesn’t matter how fast you go as long as you go.

For speed my hero is Japanese Slow Running Man on YouTube.

While you are there, perhaps search Running Anthropologist, Simple Breath Work Practice? Some bits to think about. Have fun.

[Emsworth19 Graduate]

Congrats, well done, it’s an amazing feeling when you graduate isn’t it! I graduated a while back now and practised the 30 mins runs for a few weeks, sometimes I did 20 mins as it was so hot! If you like instructions maybe download Nike Run Club app, there are some guided runs on there to follow, may be worth a try for. Good luck with your running journey 🥂

[Hidden in reply to Emsworth19]

Yes I like instructions, it is like a friend helping you as you progress. I run alone, so it is nice to hear it lol. Thank you!!! Really you all are my inspiration!!!