Week 9 Run 3 DONE!!

[TuiSong]

It’s been tough but I’ve done it! I’m so pleased with myself and can’t believe I’m running for 30 mins non-stop when I started out struggling with 1 min...

However, I measured my run today and it looks like I’m only doing 3.5k - 4K in distance. Do many people complete this and realise they’re still a way off reaching 5k?

I’m not sure what to do next... should I keep running for 30 mins until I can do 5k? I’ve been pretty consistent in my slow speed but I guess I can start to try a quicker pace?

Any tips from graduates?

Thanks!

[Jak66 Graduate]

Congrats 🎉 I also graduated today and only just completed 5k in the 40 mins with the warm up and cool down walks so I think now we can run for 30 minutes we can focus on improving the 5k time.

[TuiSong Graduate in reply to Jak66]

Thank you! I hadn’t been including the warm up and cool down walks so I suppose in total I’ve been doing a bit more

[IannodaTruffe Mentor]

Congratulations on your graduation, fellow runner.

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

Keep running, keep smiling

[Northlondongirl Graduate]

Woohoo! Congratulations!!! I don't think many people manage 5k in w9r3 I know I didn't! I graduated nearly 2 months ago and have only managed 5k twice and neither time was within 30 minutes! I am just happy I can run for 30 minutes or keep going to reach 5k on the odd run just to prove to myself I can do it. Tip wise follow the advice on the links for new graduates and keep having rest days 😁

[TuiSong Graduate in reply to Northlondongirl]

I’m glad to hear it’s normal! I’ll just keep going at 30 mins then

[RunWillie Graduate]

Well done for graduating. It’s the best feeling.

A word of caution on pushing pace from my recent experience. I completed C25K just over a month ago. I was pretty much running 5k on graduation so I continue to do that for a few weeks as recommended. On my fourth week after graduation I was trying to push my pace to run a sub 30 minute 5k and injured myself.

I’ve now had a full ten days without running which has been awful and will have to go back to a much slower pace and distance until I recover fully. There are no medals and I’m an idiot 😢

My advise would be to just enjoy your running and keep running 30minutes x 3 times a week until you’ve built up your strength. I think pace comes later and will be different for everyone.

Hope that helps.

[TuiSong Graduate in reply to RunWillie]

Thanks for the advice! I’m sorry to hear of your injury and hope that you can get back out running again soon

[Shuffledaway Graduate]

I didn’t manage the distance either, but I’m told that the thing to do is to repeat the 30 minute running time until it’s more comfortable and then focus on speed / distance afterwards . This seems like good advice?

[LME1707 Graduate]

Congratulations!! bet you are feeling amazing right now

[MN4babes Graduate]

This is ace!!! Well done you!