Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍
To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the June 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 🎓 🏃🏾 👍
You do not have to run 5K to graduate, as long as you run 3/30 minutes runs, which you have, that is the main thing, the 3 last runs are all 30 minutes long, hence the commentary being fairly similar apart from the congratulations at the end of the third run, I agree with you that there is no follow up on running a longer distance.
I can't answer as to why the last three runs are repetitive, except to say that it's really all about building up strength and stamina now.
Only 10% of graduates achieve 5k in 30 minutes, so you're in good company. I'm currently working my way towards a half marathon and I still can't run 5k in 30 minutes! Don't worry about it, just enjoy your running.
There are lots of options now. You could work on your speed if that's what you want to do. That will involve some long, slow miles though. Try some new routes, hills and/or interval training. In normal times, I'd suggest a park run or club - they will be back at some stage.
There is another forum here Bridge to 10k, where you can carry on your journey. There's a plan there to get to 10k. There are also lots of running apps. I sometimes use the Nike running club app, which is great for keeping me focused. I'm also a member of the Lonely Goat running club on Facebook.
Congratulations on graduating. Don’t worry about 5k... it’ll come. The runs are repetitive, I guess, to save space in the app as they’re all the same length, so one recording not 3.
C25K is one of millions of running plans... it’s fairly unique though... it’s takes a non runner and turns them into a runner... to go further/faster all those other plans are there... they all assume that you’re a runner already. After/during some consolidation you can decide what you want to do next, and there will be a plan for that... for most, the magic plan on Bridge to 10k is an excellent choice.
Celebrate well, enjoy consolidation and all your future running adventures
Consolidation Runs come next. Just continue to run for 30 mins gradually increasing your speed/distance, so you eventually hit 5k in 30 mins, that’s my aim having graduated, I’m enjoying the challenge and getting closer to it.
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