W5R3

[Sonia52]

Yes, yes, yes!!! I ****** did it!! 😀 Felt like proper jogger today, even had a nice wave from another going the other way. And surprisingly when Laura said 20 minutes are finished, I wanted to keep on going!! So much more confidence for the next lot of runs, I actually feel like I can do it!

[LeeU Graduate]

Congrats, now what you need to do, well, 2 things actually:

1. be careful of week 6 runs 1 and 2, they seem to throw people, including me, after the nice 20 minutes of week 5 run 3 the intervals almost seem vulgar.

2. here's a little mantra that you can use

If I can run for 20 minutes then I can run for 25,

If I can run for 25 minutes then I can run for 28,

If I can run for 28 minutes then I can run for 30,

If I can run for 30 minutes then I can graduate.

You're doing great, the rest of the program is now easily within your reach, enjoy the runs and your graduation badge is closer than ever now.

[Sonia52 Graduate in reply to LeeU]

Great mantra! How I feel today... I plan to make the brisk walk parts very brisk and also a welcome stretch. Today my legs were getting stiff from the same slow jog style and were dying for a stretch and more bent knees every now and then, so I varied it with slow Japanese style up slopes, and more of a run down with a steady jog in between... Even kicked my heels against my arse at one point to loosen them up.

[LeeU Graduate in reply to Sonia52]

There are stretching recommendations I believe, I've always been lucky in that respect, even when I used to do lots of martial arts many years ago.

Have a root around the HealthUnlocked website.

[Sonia52 Graduate in reply to LeeU]

I do stretches afterwards when I get home over a run which I love doing. But today my hips were getting stiff after a time, but if there are stretches I can do while running without stopping that would be great! I think I also get bored keeping the same pace. I was really flexible years back but now I am nearly 53 and it shocks me what I now cant do. So I’m working on that too as well as the running... The muscle gain after week 5 is already amazing.

[Buddy34 Graduate]

20 minutes non stop that's brilliant and it does make you feel like a 'proper runner. Well done you 😊😊

[Sonia52 Graduate in reply to Buddy34]

I should say to people it’s not a scary run but a huge confidence booster!! 😀

[Buddy34 Graduate in reply to Sonia52]

So true😊😊

[AlMorr Ambassador Graduate]

Congratulations to you Sonia52 on completing run 3 of week 5, that is a milestone run with C25K, onwards and upwards to week 6 run 1 but be careful about that run as it catches out some people with the interval walks and runs after the non stop 20 minutes of W5R3 which you have just ran 🏃 😊

[Annieapple Administrator Graduate]

Excellent!!!!✈️

[Jazzyrunner Graduate]

Fabulous well done! It’s the best feeling isn’t it? 👏🏻👏🏻👏🏻

[Sonia52 Graduate in reply to Jazzyrunner]

Yes!! Best confidence trip ever 😁

[runningagain19]

You are a runner! Keep going and we’ll done!