Completed W9R3 - with added 5k!!

[Wiggans]

I was a little disappointed when I found C25K didn’t actually include running 5k.

So for my final run I came up with a cunning plan😉

I decided to plan a route of 5k, do the 30 minute run, then see if I had enough left to continue to 5k.

I ran 5k in 39 minutes 22 seconds!

Happy with sub-40 minutes, plan to work on upping the pace a little to bring that down to 35 minutes 🤔

[AlMorr Ambassador Graduate]

Congratulations on completing run 3 of week 9 and graduating from C25K, also, well done on that first 5K in a sub 40 minute time.To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message in the pinned posts on the right side of the healthunlocked July C25K graduation home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓, now go and celebrate your wonderful achievement 🏃🏾 👍 🎓

[Wiggans Graduate in reply to AlMorr]

Thanks Almor, I’ve requested my badge

[mancrunner1 Graduate]

Congratulations! I did 5km for my graduation run too, it feels awesome, doesn’t it?!

[IannodaTruffe Mentor]

Many congratulations on your graduation, fellow runner.

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

To get your Graduate Badge leave a message at this month’s Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...

Keep running, keep smiling.

[Wiggans Graduate in reply to IannodaTruffe]

Thanks for the info IannodaTruffeOnwards we go!

[drun]

Well done, the aim of the plan is to get you running for 30 minutes or 5K three times a week. Very few run 5k in 30 minutes and your time is excellent.

Don't forget to check out the guide to post C25K running in IannodaTruffe 's post.

Keep up the excellent work

[Wiggans Graduate in reply to drun]

Thanks drun

[sTrongFuse Graduate]

I think many of us have adopted the same plan, myself included. For the record, your time is a few seconds faster than mine was, so we'll done on completing C25K and for setting a solid first 5k time. Two years on, I can post times of just over 26 mins for 5k but this year I been concentrating on 12k - HM distances. No one warns you about how addictive this gets, but I suspect you're already finding that out.

[Wiggans Graduate in reply to sTrongFuse]

Wow 26 minutes is impressive - it might take me a while to match that!

[sTrongFuse Graduate in reply to Wiggans]

Took me about 18 months (with the added incentive of getting caught in a thunderstorm and wanting to get back indoors...)

[nowster Graduate in reply to Wiggans]

Well done! My own PB for 5km is 27:36 so far. This time last year I was midway through doing Week 4 of C25K.

Beware of pushing too far too fast. The two times I deliberately tried to do 5km fast I injured myself: the first on graduation, doing 5km in exactly 30 mins, which resulted in a month off with an injured ankle, and the second just before New Year which caused a swollen knee for a fortnight.

My suggestion is to have a couple of rest days now, then continue doing 30 minute runs as consolidation. Don't try to improve your pace or duration just yet. Get comfortable with doing 30 minutes for a few weeks.

Then have a look at the Bridge to 10K forum here and in particular the Magic Plan. I'd suggest you do the duration variant rather than distance variant first.

Speed improvements will eventually come as a side-effect of getting lots of miles on your legs.

[Jogger22 Graduate]

Well done @Wiggans on completing W9R3 and making it 5K. Hope you manage to celebrate tonight! I read somewhere that beginner runners can expect to shave minutes off their time eventually so all you need to do is keep running, putting in the mileage and it will come! Good luck🥳🥳👍👍

[Wiggans Graduate in reply to Jogger22]

Thanks Jogger22 I intend to do just that!

[Mrsrun Graduate]

Well done to you. I have a feeling there will be no stopping you now and you are going to have years of fun running. Enjoy!

[Wiggans Graduate in reply to Mrsrun]

Thanks Mrsrun

[Dexy5 Graduate]

Obviously I don’t know where your abilities were prior to C25k, but my advice would be to consolidate at 30 mins for 3 weeks and then increase your weekly distance by no more than 10% a week.

If you haven’t seen it already, do check out the pinned post on what to do post graduation.

Enjoy your running!

[Wiggans Graduate in reply to Dexy5]

Thanks Dexy5I’m thinking I’ll keep on with 30 minutes and work on upping the pace

[Jools2020 Graduate in reply to Wiggans]

Well done on your graduation, an amazing achievement 👏👏👏👍

Take care not to push yourself too hard with pace. It’s great advice to consolidate at 30 minutes for a few weeks just to explore your new ability and to get your body used to running.

[CressidaB Graduate]

Congratulations on your fantastic achievement 🥳🥳👍👍

[Wiggans Graduate in reply to CressidaB]

Thank you!

[00marks Graduate]

Congratulations on completing C25K and running 5K!

[Wiggans Graduate in reply to 00marks]

Thank you

[LadyGault Graduate]

Congratulations 👏

[Wiggans Graduate in reply to LadyGault]

Thank you

[HeavyFoot Graduate]

Fantastic!! Now sign up for Parkrun. Sub 40 minutes is a very decent debut 👍🤗

[Wiggans Graduate in reply to HeavyFoot]

Thanks HeavyFoot I was thinking park run sounded good 👍

[Frenc Graduate]

Hurrah Wiggans! That’s brilliant, and what an achievement. 🏆🏆🏆🏆🏆

[Wiggans Graduate in reply to Frenc]

Thanks Frenc!

[achievefitness Graduate]

Congratulations! Thanks for your tip and I should try and do 5k on my final run.