Yay! What a good run! One more week to go 😬
For the past 2 weeks I’ve had a couple of days rest before my final run of the week. It has made a huge difference to my energy. Rest is good people!
Week 8 Run 3: Yay! What a good run! One more... - Couch to 5K
Week 8 Run 3
CobbleRunnerGraduate
Written by
CobbleRunner
Graduate
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68 Replies
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LME1707Graduate
Yay well done! How exciting must that be knowing your so close to finishing 😁
Thank you. It really is. Need to make a plan for post C25K 🤔
Yes! Have you any ideas what you might do yet? Iv been thinking about this too! Will be strange not having someone in your ear telling you to keep going haha!
I know! Hoping to find a podcast to help me. Failing that I will probably just run 30 minutes 3 times a week to build up my stamina. Also hoping to do a park run once the dust has settled. I am nowhere near the 5K mark but I’m sure I can build up to it 👍🏼
If you are missing instruction once you graduate why not reuse the week 9 podcasts for your consolidation runs ? That’s what I did and finally got to my first 5k (42 mins).
And then once you have done a few consolidation runs take a look at Stepping Stones podcasts to help you progress and then there is an Audiofuels B210k if you feel ready for that afterwards.
You don’t have to “fly solo”
Thanks so much for this! I will check them out. How long did it take before you managed 5k?
Surprisingly it was the first run after graduation. I had the worst run ever for wk9r3, ended up crying and saying to my daughter I never wanted to run again. Then 2 days later I went out and ran to the wk9 podcast again and when I got to the end of the 30 mins I felt good so I carried on and did it in 42mins. ( not recommended as they say only increase by 10% but I just felt good).
I’ve only ever got it down to 37:42 over the last 2 years though. But I did manage to run 21k (HM) last August 😁. It took me 3 hrs and 22 mins but I still did it. I don’t think I’ll ever be fast but I have stamina. And as I have had asthma since I had a bad bout of flu 3 years ago when I was 64, I’m even more impressed with myself
Don’t push yourself too much or you risk injury but just concentrate in racking up the miles bit by bit and it will come gradually
Aaaw thank you so much for your words of encouragement plus what an inspiration you are! I’m not speedy either - my pace fluctuates between just over 8/Km - just over 9/Km. I too have asthma but it seems to have improved with running 🙂
There is a post plan pinned post once you graduate, I graduated on Sunday gone! It was amazing, the post talks about consolidation running but don’t worry about that just yet! Just focus on next week! All 3 runs are the same 🙌🏼🏃🏼♀️💪🏼❤️👌🏼 you’ve got this!
Yay well done! And thanks 🙏 I ran Week 9 Run 1 yesterday morning. Felt so proud of myself 😊
You feel much stronger if you rest well, it makes a big difference.
That looks like a really nice place to run. 👍
Yeah I’ve come to the conclusion that I enjoy my runs so much more when I’ve had a 2 day rest. Will carry that knowledge going forward 👍🏼
I found that as well 2 days rest and I could complete last run. Also did the same in W9 and graduated doing it that way. 1st consolidation run tomorrow!
Yay well done! 👍🏼
WorkingathomeGraduate
Woohoo well done! Only one more week to go it’s getting very exciting for you 😄
It is! And you are almost there too 🙂 No rain tonight but a little cooler and perfect for running 🏃♀️
Yes I’m just 2 runs behind you so I’m excited for the both of us! I don’t know about you but I can’t believe I’m getting to the end it doesn’t feel like that long since pushing myself out there to do weeks one and two
It really doesn’t. Week 1 was the hardest week for me! It sounds weird but I kind of don’t want it to end 😳 I wonder if there’s another podcast/programme to follow after graduation?
I think there's a 10k one
Thank you 😊
I intend to work towards a 10k as some friends have invited me to do a couple with them later this year... although no idea whether they’ll be on or not... one is at York racecourse in August which I thought would be good to aim for.
Let me know what you decide as I don’t want to look at the progression indeed until I’ve finished this 😊
The moral of the story CR rest rest and more rest three runs and kaboom yooz home and dry 👍 Nature
Exactly! What do I do afterwards? Obviously keep on running but do you have any advice? It kind of feels like I did when I passed my driving test and was let loose on my own 😳
in reply to CobbleRunner
There's two options CR, faster or further, the ball is in your court chuck 👌
Well done 👍🏼. I’m always in favour of extra rest days, sometimes it makes all the difference 😊. Final week for you next week 😃!!
Whoop whoop 🙌
Fiddler71Graduate
Brilliant! I’m doing that run tomorrow. I rested today so I hope I have enough energy tomorrow. It also looks like it will be my first rainy run. Looking forward to graduating with you next week, just before my 40th birthday!
Oh wow a birthday bonus 🎁
I’m sure you’ll smash it tomorrow 😊
AllbarronGraduate
Good idea to consolidate after week 9. I've been running with the app for 3 weeks still using it as support. Once you graduate there's a consolidation group. Keep checking in as there's lots of advice and support. You've done an amazing job. Enjoy the next week secure in the knowledge you are a runner!🏃🏃🏃👏
Yes I reckon continuing to use the app makes complete sense. Thank you 😊
Els1Graduate
I was wondering the same, and there are another 3 podcasts on the NHS website that Laura does post c25k to build stamina and speed etc. And also I think a 5k-10k if you want to go on?! I'll wait til I've got to the end of week 9 before looking at that though! 😆. Well done!!!
Thank you. I have some thinking to do. Good luck 😊
Shalani23Graduate
Well done! I did my final week 8 run today too and looking forward to the final week. Keep it up and all the best! So happy to see how excited you are😊
Oh well done! We will graduate together 😊
Weaverfish3Graduate
I’m due to do my final run tomorrow or maybe Saturday with 2 days rest 🤔😃 although I did find yesterday’s penultimate run hard going! I too am not sure about running without Sarah M in my ear 😬 telling how long I have left! Well done 👍🏽
Loved it when she said “Well done pet” 😂
Me too 😂
I always love that bit 😂
MillieMollieMummyGraduate
Brilliant. I’ve got day 2 week 8 today... and it’s pouring...☹️☹️ Have been lucky so far with the weather - first time in the rain! Keep going!!!!
You too! I’m actually looking forward to a rainy run!
Aurora14Graduate
Congrats! I am exactly the same as you with the couple of days rest, and couldn’t agree more, makes a huge difference. I did W9R1 yesterday 😊
Ooh ace! How was it?
FionamagsGraduate
Congratulations - you are so near the finish! I have been doing a mix of free runs and the Stepping Stones (c25k+) podcast in consolidation. Initially I set myself the target of running 4k in 30 mins as I managed 3.5k on graduation. But I think that worked against me as I kept setting off too fast and having horrible runs where I was knackered 10 mins in. I completely lost my sense of pace so the Stepoing Stones podcast helped get me back on track as its cadence training.
The consolidation advice and posts from others on that thread are well worth a read. Good luck for the final 3 runs!!
Stepping Stones sounds perfect for me. I think my pace is similar to yours 👍🏼 And thank you 😊
sTrongFuseGraduate
I have always maintained that extra rest days never hurt anyone whereas missing a rest day could.
Well done getting to this point; the tape is in sight, just take it steady and get yourself safely through it.
Will do and thank you 😊
Fantastic! Well done - and thanks for the tip about leaving an extra day too. Good luck with your final week!
It has made all the difference! And thank you 😊
PlacitasgirlGraduate
Congratulations Cobble Runner, the finishing line (for this chapter of your running story) is in sight. I too completed W8 R3 yesterday and am still a little amazed at how much I've come to enjoy running and have really appreciated both the physical and psychological benefits of following the programme during lockdown.
I hope to graduate next week and to get as close as I can to 5k in 30 minutes. I ran 4.5km in 30 minutes yesterday by accident; it seems that the announcements on Map My Run pause the timer in the C25k app as according to Jo I'd done 28 minutes but MMR had me at 30.11. I could have gone on for sure but am determined to stick to pace myself over the next 3 runs to stay well and graduate. I too will take 2 rest days probably between runs 2 and 3.
I'm aiming to enjoy Parkrun in the longer term and to work on my pace and possibly up my distance a bit. At the moment I plan to stick with the W9 app runs so that I can comfortably enjoy 3 x 30 minute runs a week before moving on to whatever takes my fancy next.
Have a fabulous W9 - see you again once you've crossed the finish line and got your Graduate badge - all the best!
It really is good both physically and mentally, you’re right. I know for sure I need someone in my ear egging me on whether that’s through listening to Week 9 again or Stepping Stones. Good luck with Week 9 and enjoy your running journey 😊
Glenroy1973Graduate
I am doing week 9 run 1 today... fingers crossed it goes ok. My ultimate aim it to try and get to 5k in 30 mins... I think my pace is just over 7 min/km at the moment so feels possible but will take a long time upping the speed slowly (i have never run... but love cycling and trained to cycle LEJOG which I completed in sep - I find running way harder though!). Really good luck with your last week
How was it? I did that run yesterday too! Run 2 tomorrow and then 2 rest days before the penultimate run on Wednesday 🙂 I’m a lot slower than you but I will get there 👍🏼
Run 2 tomorrow for me too! I took is slowly and enjoyed it when it was over, trying out a new route for scenery variety. Sort of looking forward to tomorrow - next challenge will definitely be keeping it up when the program is over.
We will both get there!
We will! How was it? I’ve just come back from an ace Run 2 😬
Glenroy1973Graduate
I enjoyed it today - and speeded up when was told I had five mins left as still had energy! Roll on run 3 (either tues or may defer to weds!). When are you planning your week 3? Very happy to hear your run 2 went well too 😁
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