WK5 R3

[Brooko]

Rain was terrible and there was standing water so treadmill time. I put the incline up and slow jogged the walks to make up for the easier run. I did the 20 mins at 7kph and it was the usual 10 mins horrid then 10 mins fun. I can’t wait to build up to longer runs to make the yuck to lovely ratio much more in my favour. Ended up slow jogging to just over 4K. I think I probably ran for 30 mins today so just need to join it all up. But I am looking forward to walk run again Wednesday.

Oh and my sober for October has a new team member welcome Tigg’s. Tomorrow is the first day of 30 booze free days. And 30 back to back work out 🏋️‍♀️ days. Here we go. In 30 days we will be much better people 😂

[tiggs1 Graduate]

Well done on getting through your W5R3 Looking forward to the challenge of 30 days without gin, 30 days more without smoking and 30 days of 30 mins exercise with you 👍

Going to start the strength and flex podcast tomorrow and do that on my none running days along with my knee strengthening exercises so should be good to make it for the 30 days

Running this week will be Wednesday and then Parkrun on Saturday... then for the rest of the month I am going to run on a Tuesday, Thursday and Saturday as going to give the local running club a try out

Good luck with your next run, I found the intervals enjoyable but I know loads of people hate them

[Brooko Graduate in reply to tiggs1]

Hey I have 6 weeks left and the strength and flex has 6 so that’s a add in for the next six weeks. Thank you I did not know about this.

[shrinkingjaz Graduate]

I think you're better people already simply by taking the first step!

[Annieapple Graduate]

Proud of you both! 👏👏

[Annieapple Graduate]

Proud of you both! 👏👏

[AlMorr Ambassador Graduate]

Congratulations 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 🏃 😊 👍

[IannodaTruffe Mentor]

Well done.

W5R3 is a 20 minute run. If you ran for 30 minutes you are not following the plan and run a risk of increasing your injury risk.................it has happened so many times to so many over keen runners........some having to stop running for months as a consequence of injury.

The plan is structured as it is for good scientific reasons and is proven to work.

Take care.

[Buddy34 Graduate]

I agree with Iannoda Truffe. The warm up walk and cool down walk is so important. Please don't run through them as you can end up with an injury that could put you out of running for a few weeks or longer . Just be patient and it will pay off . Good luck 😊

[Silkey]

I am dreading W5R3 - just completed W5R1 and it was lovely. Run 3 is sooo different from Run 1 of wk 5

[Brooko Graduate in reply to Silkey]

Just follow the plan you can do this. 👍🏼👍🏼👍🏼