W5r3 complete 3.66km in 20.09

[david_now]

Wow , this programme works.

15 weeks ago I was obese (bmi 30.6) and could only run a bath.

never thought I'd be running for 20 mins non stop. My bmi is now 24.6 and I've just run 3.66km in 20.09.

That is 5.30" / km .

If I stay injury free for the next 4 weeks I am confident of achieving the c25k target.

[Instructor57 Graduate]

Congratulations on completing week 5 run 3 .That's a milestone run in the program .

Be mindfull of week 6 runs 1 and 2 though as they often catch people out with going back to intervals .

I wouldn't worry about distance though as 5k is neither a target or requirement for graduation, this is Purley a time based program designed to get you running (Safely) for 30 minutes.

healthunlocked.com/couchto5...

Enjoy the rest of the program

[mancrunner1 Graduate]

Well done! You are super fast as well!

[nowster Graduate]

You're already faster than me on most of my runs! You are allowed to slow down if you need to.

As Instructor57 says, the target is 30 minutes not 5km.

I did exactly 5km in 30 minutes on my graduation run, but got a big ankle sprain as my reward.

[IannodaTruffe Mentor]

Well done, that is a milestone run.

Can you speak aloud, clear, ungasping sentences as you run?.........if not, you are going too fast.

An easy conversational pace is the most effective to build your stamina and endurance........faster is not necessarily better.

[CressidaB Graduate]

Congratulations 👏👏👏