W9 R3 done! Graduated! What a fantastic feeling! Big thanks to C25K for an incredible App, to Michael Johnson for the company and encouragement, to Radiohead’s Kid A for the tunes, and for all the support and encouragement from you good folks in the C25K community. For me weeks 3 & 4 were the toughest, and the highlight was W5 R3 - the first 20 minute run, it was only then that I began to believe I could complete the course! My advice to everyone on this journey is keep believing, and trust the programme! Right now I feel a bit sad that it is over, but looking forward to the next stage of my running adventure. Good luck to everyone for your next run, you can do it!
Graduated 🍾🍾🍾: W9 R3 done! Graduated! What a... - Couch to 5K
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 🎓 🏃🏾 👍
Done 3 30 minutes consolidation runs so far just with my music. Nothing amazing but went ok - I think. It may be getting a little easier but last week things were all over the shop due to the heat. Hopefully it will be better this week.
Hope you got on ok with the Nike run club - 35 minutes would be a good time👍
Yes, it was really hot last week. Nike Run Club run was OK. I missed Michael Johnson, but am keen to break out from the C25K comfort blanket now. Managed to do my first full 5k run (furthest I’ve run since 1980s 🤣). Did it in 37:02, slower than my usual pace, but a decent benchmark to work from. I’m breaking in a new pair of shoes (graduation present from my wife and kids 😊) so maybe that slowed me down a bit? Good luck with your next run!
Tomorrow morning will be day 1 week 5...
Meant to have been this morning but after family drama leaving me at a hospital bedside all Friday into Saturday and being awake for 36 hrs straight...funnily enough I couldn't face it today ... so delayed to Monday..
Will keep going ..
Are u still buzzing after completing..
Huge well done and congratulations🥂Enjoy the feeling and sense of achievement. I'm hoping to do my last run today too so fingers crossed I'll see you at the finish line. Totally get the feeling of sadness you mention, but that's why we need to get onto a consolidation prog and keep going to the next goal. Bask in your success xxx
Oh well done! Must feel great and a good, healthy positive way to spend lockdown.
I did it once 2 years ago , and after a prolonged ankle injury and op , I'm back on it and so grateful to be mobile .
I'm on week 3 and just done run 3 ( I've repeated run 3 twice as I couldn't do the whole 3 mins in the heat ) I managed it last night. I'll bear in mind your words when I start week 4 tomorrow.
Happy running 🌈
Sure did. Been a busy day! Got out early so lovely and fresh with quite a strong wind. I decided to include a gentle incline for good measure. Stayed mentally focused and surprised how quick it went. Decided to carry on a bit more. Good brisk walk to finish off. Been to beach too today. Thankful quietly as its quite windy. My trusted Otto always encouraging me to go for it 🐾🐾
Fantastic! Well done. When I completed W5R3 I began to believe that it would be possible for me to complete the programme, and I’m sure you can too! Well done on the incline - that’s something that I’ve avoided so far 🤣. Good old Otto, does he just run alongside you? Good luck for your next run. Some people have struggled with W6R1, I just took it really steadily, and it went fine.
This is from Healthline average time’s for men and women in age groups for 5k . I think we are all obsessed with the 5k in 30 mins when this is the reality . Made me feel so much better . Congratulations on your 5k ( sorry I can’t get the spaces in !)
0 to 1534:4337:55
16 to 1929:3937:39
20 to 2429:2736:22
25 to 2931:0936:16
30 to 3431:2738:41
35 to 3933:4437:21
40 to 4432:2638:26
45 to 4933:1339:19
50 to 5434:3041:20
55 to 5937:3345:18
60 to 6440:3345:49
65 to 9942:5950:13