Well I just finished my final run today. Not sure how to feel. You see I started diligently following the program and pacing myself for being smart and safe but when I hit the 28 min runs and started converting my times is to 5k run times I started pushing a little harder trying to improve for my first 5k race (which I believe you call park run in the UK) which is on October 6th.
I ran 5.1499k in my 1st 2 30 min runs of week 9. I was pushing myself pretty hard not max but close. The runs were tough and not as enjoyable. So I decided to end my 9 week journey smart and safe and ran my last run at a normal slow pace for me. did not have time to track my distance yet but it was probably like 4.345k. maybe I should have gone at a little faster pace? Breathing was very easy and I felt like I needed to run more while doing the 5 minute cool down.
I feel like I did too little or maybe should have pushed on the last 20%. I really wanted to finish on a high note but think I probably did the right thing. what do you all think?
Again thank you everyone who contributes. You Make a world of difference.
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Runbyfaith
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You did do the right thing, congratulations on completing run 3 of week 9 and graduating from C25K
To get your graduation 🎓 badge and the word GRADUATE 🎓 next to your username leave a message on the September graduation post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊
Thank you oldfloss glad to hear I did the right thing. I knew I did but needed to hear it. It sure does feels good. Can't wait to see more progress and fitness in the future.🏃♂️🏃♂️
In it you will find the recommendation that you only push hard on a total of 20% of your running time, while you run at an easy conversational pace for the remainder, to build stamina.
You did it right. You got the final run under your belt, and that's the only target that's important.
I was like you in that I kind of went off plan a bit in the final 2 weeks, pushing towards 30 minutes and building to 5k, but I still took that final run slow and steady just so I was certain I'd finish it (it was also the first run I did in the rain, but I wasn't going to let that stop me).
Now that you've got to this point, it's up to you what comes next. The consolidation stage is really what you want to do. I mixed some shorter/faster runs, with some 30 minute runs, and slowly built my one long run each week up from 5k, in stages to where it currently stands at a shade over 12k.
There's always a bit of a come down after the initial sense of achievement that comes from reaching a goal you've been working towards wears off; but now you get to set your own goals. The journey is just starting...
Thank you strongfuse. I agree consolidation is important. I have to keep my mind in check and remember that I am still a new runner and that my body is still adjusting. I want to be a solid fit runner without any injuries that would prevent me from continuing this new found love of running.WHO WOULD OF EVER THOUGHT I WOULD LOVE RUNNING!!
I am excited at all the possibilities and do not know what direction I am going yet. I would like to increase speed in 5k runs and also want to increase distance also. So maybe increase distance slowly using the 10% max rule 1st. Not sure how exactly I should approach doing both.
I found that one helped the other. Running increasingly longer distances built up the stamina, which gave me an extra kick of speed when I did shorter runs.
Tray and add 5 minutes or 500m to a run, then run the same distance you did on W9R3 and see if you do it quicker. I'd be very surprised if you don't shave a few seconds off here and there.
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When to Parkrun?
Run 3 of week 9 done! C25K program completed!
My one and only post
Week 9 run 1 - done. Oh, and I did 5k!!!!!
First run post Graduation.
