OK, I know I shouldn't do this but having run too far last week I set myself the challenge of getting to 5k for w9r3 (which I know is the point but as a slow shuffler I'm never going to manage in 30 Minutes).
So the plan was r1 - listen to Laura and run the regulation 30 minutes on Monday [tick]
Then if I felt OK I'd target r2 as a 35 minute run on Wednesday (today) and start running when Laura says to start the warm-up (having previosuly walked the warm-up). This necessitates starting to run in the centre of the village on full display to the World, and more importantly on the tarmac paths. I generally avoid paths as my Doctor recommends running on grass is better for me (I have Avascular Necrosis in hips). However this I managed [BIG Tick]
Oh and pace was a little better than other runs this week too
Again subject to recovery, my plan is for the graduation run to be a 5k run (I'm hopelessly competitive and if I start out to run 5k then that's what I expect to do at the 'end' of the plan) on Friday.
Looking at my pace it will be a little less than an additional 5 minutes (or a lap and a half of the park), which I'm comfortable I can do if I can keep myself suitably distracted. So in my post-run glow I'm happy and confident that this is achievable and that's the plan.
Written by
Mboutin
Graduate
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Only a small proportion of graduates from this forum who responded to a poll, managed 5k in 30 minutes by graduation healthunlocked.com/couchto5....
Graduation requirements are that you complete three thirty minute runs, regardless of distance.
C25k is gently progressive throughout to minimise injury risk and by stepping up duration as you have you are increasing it. The warm up is not just for fun it is to prepare your body for the exertions to come and again missing it out is adding to your risk of injury.
Far better to complete the programme as it is set out and then gently increase duration until you hit the 5k as mentioned in the guide to post C25k running, which I will send you a link to when you announce your graduation. If you cannot wait, it is sitting in the FAQ Posts, which you will find in the Pinned Posts.
Take care, all your enthusiasm can come to a grinding halt if you do too much too soon.
Just to reinforce what others have said - C25K really is a misnomer, as the point is to complete three 30 minute runs.
I do sympathise with your desire to do 5k as your graduation run, and I have to confess that I have form myself when it comes to running further than planned. However, I do give myself extra rest days and do less demanding runs when I'm aware I've been pushing things.
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