Never mind that you didn’t do the extra you meant to, you did the right run for the programme 👍🏻 Hardly anybody is running 5k by the end - it’s all about the 30 minutes. Nearly graduated now!!! 👏🏻👏🏻👏🏻
Well done for running for 30 minutes! You are very determined, but trying to get to 5k at this stage - well, that might just not be there yet! Try not to injure yourself before you've finished the programme. Running for 30 minutes is the goal, so running for longer than that might be risky. You wouldn't want to undo all that hard work.
Sorry to nag but most of us only achieve5k somewhere in the consolidation runs after graduation. 🙏 just keep going on those last week 9 runs!
Be kind to yourself, just concentrate on getting round. Many athletes run negative splits - that is, they run the first half of their race deliberately slower than their second. So, if you really are determined to up the pace (overrated, in my opinion), start out slowly.
Good luck. I'm looking forward to getting those congratulation emojis out!
Cramp is horrid, but you have battled through worse to build strength to run for thirty minutes and will get that 5k one day, first time we did 5k it took 52 minutes and we were so proud
I work for one of the Olympic teams and all the athletes now follow me on strava, one said to me last week it doesn’t matter how slow you run, it’s that your running. ♥️. I also get constant tips on how to improve and strengthen legs. They run 5k in 15 mins, so I said when park runs are back on they will have finished and waited in the queue to get coffee and cake when I finish 40 minutes later 😂
We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.
Take care.
Oh ouch 😏! Cramp in your bum cheek while running is no fun, until after, when you do laugh about having massaged your bottom in public in the middle of wherever you were at the time!
You are doing brilliantly. You did a great run for 30 mins. Let that 5k come naturally because it will. 😊
Well done on your run Sazzles9 don’t be disappointed you run for 30 minutes awesome 👏 just keep that steady pace drink plenty of water and don’t worry about running 5k in 30 minutes I still haven’t done it yet lol it’s about you enjoy your runs relax when you I used to warm up in the house and use the 5 warm up walk as part of my run in total there’s 10 minutes there for you happy running want be long before you graduate 🎓👍
Well Sazzles you have great ambition and there absolutely nothing wrong with that.....I can imagine with all those athletes around you you’d want to go further run faster....so enjoy you’re sulk and then take it easy as no one wants to see you rubbing your A*** in public 😘... or more importantly getting injured....take care 🤗
Lol, it’s ok now, nothing a hot bath didn’t cure.. I wouldn’t even try to keep up with the athletes, they are mental when it comes to fitness. It’s a good job I can laugh at myself really
Oh no, don’t sulk after the graduation run, you’ll spoil it. There’s plenty of time for challenges of all sorts. Just embrace the day tha you completed the plan! Congratulations 😁🍾🥂🎉
Not graduated yet, two more to go. Last one on Friday, my friend who has been doing this with me and I are going to do it together on Friday. Keeping our distance obviously
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W9R1
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W9R1 done but...
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W9R1 in the bag! 
