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 ๐ 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 ๐, now go and celebrate your wonderful achievement ๐๐พ ๐ ๐
To get your Graduate Badge leave a message at this monthโs Graduation Badge Post, which you can find in the Pinned Posts here healthunlocked.com/couchto5...
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.
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.
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.
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 luck๐ฅณ๐ฅณ๐๐
Obviously I donโt 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 havenโt seen it already, do check out the pinned post on what to do post graduation.
Well done on your graduation, an amazing achievement ๐๐๐๐
Take care not to push yourself too hard with pace. Itโs 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.
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