What to do next?

[AllWetFish]

Well, I completed Week 9 Run 3 a few days ago, but I do not feel that I am a 'runner' yet. I jogged at 4mph (Nautilus USA Running Machine ex eBay). I got to this stage last year in January at 3.8mph. To do 5k in half an hour I will need to run at 6.25mph by my calculation. Not totally discouraged I will restart the programme from Week 6 at 4.2mph and see how I get on!

[Buddy34 Graduate]

Congratulations on completing c25k you must be so pleased 😊😊👏👏👏👏👏

[LeeU Graduate]

First off, congrats on completing the program.

Secondly, don't worry about the 5k in 30 minutes thing, just run for 30 minutes 3 times per week to start with and then, when you have some miles on your legs, push one run per week out by 10%.

You will hit 5k and you will also have an idea of where you are now, time wise and gives you a benchmark for improvement.

It sounds strange but keep this run slow and steady, this will help you build stamina and allow you to run faster.

Change one run per week into a shorter but faster run, so for example you run for 20 minutes at 4.2/4.5 mph

The remaining run you can do what you like, intervals, another slow run, etc.

Hope this helps.

[IannodaTruffe Mentor]

Welcome to the forum and many congratulations on your graduation, fellow runner.

This guide to post C25k running may be helpful healthunlocked.com/couchto5...

as it includes advice on getting faster.......ie. by going slower.

Keep running, keep smiling.