Recent graduate question

[sycamoremel]

So i finished wk 9 r3 but am still only shuffling along and covering around 3.5k. Im going to use the next few weeks to build up speed in the same 30 minute run

My question is this, do i still need to do the full 5 minute warm up walk? TIA

[Hidden]

Congratulations on completing the program! I would definitely use the next few weeks to consolidate your 30 minute runs. It can feel a bit like ‘no mans land’ after graduation, but just go out and enjoy running for 30 minutes without any pressure. Speed will come with time. The 5 min walk up walk and cool down are still important I feel. I still do them now and I graduated in November. They’re even part of my new training plan, so they must be recommended

[Buddy34 Graduate in reply to Hidden]

Definitely the full 5 minute warm up walk and the 5 minute cool down are important. I still do them both even after 15 months of running.

Congratulations on completing c25k 😊

[Buddy34 Graduate in reply to Hidden]

Just realised I replied to you Hidden instead of the post😊

[AlMorr Ambassador Graduate]

Yes, all runners should walk for at least 5 minutes before and after they run, by the way I notice that the word Graduate is not next to your username, congratulations on graduating from C25K, if you wish to see the word Graduate next to your username leave a message on the January 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 🎓 🏃🏾 👍

[Susojan Graduate]

Hi

I’m exactly the same; 2.3 miles on my graduation run! I think the 5 min warm up is important and shouldn’t be missed out or reduced.

[Oldgirlruns Graduate]

Hi! Yes, I would do the brisk walk as part of your warm up routine- I also do stretches before and after. Don’t worry too much about how far you’re doing - I’m still only doing about that and I graduated in August. I just call myself a naturally slow (very slow!) runner! Enjoy those consolidations!

[sycamoremel in reply to Oldgirlruns]

Thanks for this, feeling fed up as i had to break my run into 2 x15 today with a 2 min break in the middle...think i e pected to be mo farrah today 🤣