W5R3 done!! 🤩

[Panda_eyes]

Wow, can’t believe I managed to complete this run! 20 mins! It was tough and the longest run I’ve done without stopping. Looking back in W1, I couldn’t even manage 60 secs. I have never been an active person so am so proud of myself for achieving this. This programme is amazing at building stamina over the weeks!

I’ve noticed that one of my ankles feel sore, like a sprain. I do the 5 min warm up walk and 5 mins cool down at the end but should I be doing more stretches before/after each run? Any advice greatly appreciated 👍

[Instructor57 Graduate]

Congratulations on completing week 5 !That's a milestone run 😁👍

Be mindfull of week 6 runs 1 and 2 as they trip people up !

Here are the suggested pre run exercises ⬇️

runnersworld.com/health-inj...

And the suggested after run stretches ⬇️

nhs.uk/live-well/exercise/h...

[Panda_eyes Graduate in reply to Instructor57]

Great, thanks for this. I’ll check out the links 👍 yes week 6 looks like it’s going back to shorter runs but I’ll take it slowly!

[BS44 Graduate in reply to Instructor57]

Do you do these exercises as well as the warm up and cool down walks or instead of?

[Instructor57 Graduate in reply to BS44]

As well as

[Teddybob Graduate]

Brilliant well done

[Panda_eyes Graduate in reply to Teddybob]

Thank you so much 🤩

[AH21MM Graduate]

Fantastic, well done! that’s my next run…🤞🏻

[Panda_eyes Graduate in reply to AH21MM]

Thank you. Good luck on this run. YOU GOT THIS!🏃🏻‍♀️🙌

[PickledRadish]

Congratulations! The fitness we gain as we go along is substantial. I'll be doing the 20 minute run tomorrow, I'm quite excited!

[Panda_eyes Graduate in reply to PickledRadish]

Thank you. Yes my fitness level was zero when I started! Good luck for tomorrow 🙌

[Jericho2332 Graduate]

Well done! That's the toughest run of c25k out of the way 👍🏻 onward to graduation now 👌🏻

[Panda_eyes Graduate in reply to Jericho2332]

Thank you! Indeed the toughest run both physically and mentally. I’m starting to enjoy the runs now haha. (Funny as I used to hate any form of exercise!)

[Jericho2332 Graduate in reply to Panda_eyes]

The same for about 99% of us on here I think 🤣 we all had to start somewhere. It really is a great plan and this forum is full of awesome people who will help you out as much as possible 👍🏻

[Frenc Graduate]

Well done 🐼eyes! It’s such a great feeling completing this run. 😊😊😊

[Panda_eyes Graduate in reply to Frenc]

Thank you so much! 🤩

[Sisteract5 Graduate]

Brilliant - well done! This programme definitely amazed me too - you’ve obviously put in the hard work to get to this point. Congratulations! 😊

[Panda_eyes Graduate in reply to Sisteract5]

Thank you so much 🤩

[amisfit Graduate]

Congrats it's another milestone

[Panda_eyes Graduate in reply to amisfit]

Thank you so much 🤩

[amisfit Graduate in reply to Panda_eyes]

My Pleasure

[tmbtrain Graduate]

👏 well done! Only 3 weeks till graduation. Go easy with the ankle. 🙂

[Panda_eyes Graduate in reply to tmbtrain]

Thank you! Yes really looking forward to completing the programme 🤩