Ran W9D3 this morning - 30mins 4.3K!
I am going to miss Laura supporting me along the way. Though I found this group very late into my journey- thanks for the support/advice. It’s helpful to know that there is a common goal.
My next challenge is to do 5K in 30mins. Any tips?
And to continue to run 3 times a week.
Right now I am not looking at increasing my distance.
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 November graduate 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 🎓
No hurry to get to 5K in 30 minutes, run several 30 minute consolidation runs before you think of what you want to do next. 😊 🏃🏾
Congratulations! It's a great feeling.
You don't have to say goodbye to Laura just yet. There are three C25K+ podcasts available from the NHS website with Laura. Unfortunately you don't get to choose the music, which (to me) is quite ghastly, but it gets you to mix up the pace - one of them is interval training, and the other two are gradually increasing pace, for a 30 min run and for a 35 min run. Despite the ghastliness of the music, it is quite fun running in time to the beat, and Laura gives you all sorts of hints on running during each podcast.
Here's a link to the podcasts:
nhs.uk/live-well/exercise/c...
PS I'm nowhere near 5k in 30 mins! It takes quite a time. I graduated about 3 months ago and my best is 34:29. Getting. There. Slowly.
Well done. Congratulations 👏🎉
My advice would be to read everything the experienced contributors here suggest and read up all the links. I would like to run 5k in 30 minutes, but I've realised the way to do it isn't just to run faster. Take it slowly.
Good luck 👍
Many congratulations on your graduation, fellow runner.
This guide to post C25k running may be helpful healthunlocked.com/couchto5...
Keep running, keep smiling.
Congratulations!! 👏🥇😀
Congratulations on completing c25k you must be so pleased well done 😊😊👏👏
Congratulations you did it. Get some lovely consolidation runs in, increasing only 10% over a week. 5k in 30mins is just a random value, as you run over next few weeks you'll have time to decide do you want to chase speed or head for distance. All good fun getting you out there.
Congratulations 😀
Well done!!!
Hooray! Such a wonderful sense of achievement eh!
Well done! Enjoy your achievement.
Congratulations 🥳
Congratulations! Well done you 👣👣👣
Well done! 👌👌🥳🥳🥳
Congratulations. If you don’t want to to increase your distance I’d say (from personal experience) - stay off this site 🤣🤣🤣 or you’ll find yourself doing it whether you meant to or not!!
C25K Completed!
C25K Completed
C25K completed!
C25K Completed!
