W5R3 yeah baby!

[JoeyCoops]

Well that felt great! Thanks to Laura for coaching me through it.

Anyone else doing this on a treadmill? I keep daring myself to take it outside before graduating but I think I'll complete it indoors and there will be plenty of time to (gently) adjust to running outside once I'm running 30 minutes.

Always stretching post run, it's become a routine now.

The runs are getting serious!! And the post-run euphoria is real!!

[Instructor57 Graduate]

Congratulations on completing that milestone run !Well done !

Be mindful of week 6 runs 1 and 2 they often catch people out !

P S

I think your plan to wait untill after graduation before taking your runs outside is probably a good idea !

Stick with what you know at this stage then as you say , the pressure will be off if and when you take your runs outside 😁👍

[JoeyCoops in reply to Instructor57]

Thank you ... yes I've heard that about week 6, I'll certainly stick to my pace of 6.5 miles/hr and give it my best! Are the week 6 runs 3 distinct runs like week 5?

[Instructor57 Graduate in reply to JoeyCoops]

Yes they are 👍

[JoeyCoops in reply to Instructor57]

I took a sneaky peek at what's left .... from end of next week (W6) I'm almost there! Can hardly believe it! 🙏

[Instructor57 Graduate in reply to JoeyCoops]

Haha, I purposely didn't mention what's next incase you preferred not to know 🤣

[JoeyCoops in reply to Instructor57]

I have so much respect for this program. 5km is in sight!

[Instructor57 Graduate in reply to JoeyCoops]

I wouldn't worry about the distance, it's irrelevant.Remember it's a time based program 👍

[Itsamiracle Graduate]

I did the whole program on the treadmill and have only managed to run outside once since I graduated but I’m going to try and rectify that soon! I run 2 or 3 consolidation runs a week but have only managed 5k 3 times so don’t worry if you don’t get to 5k on W9R3. Enjoy your progress. 👍

[JoeyCoops in reply to Itsamiracle]

Thanks ... I am so far!! How did the outside run feel? More or less difficult?I keep hearing about "consolidation runs". I'm guessing they are 30 minute runs? Is there a podcast for those? I can't use the app as I'm not in the UK.

[Itsamiracle Graduate in reply to JoeyCoops]

I found it harder initially but once I got my rhythm it was good. A lot more interesting than the dreadmill! Yes the consolation runs are 30 min runs so nowhere near 5k for me! I don’t use a podcast but sometimes repeat the couch 25k week 9 with Sarah.

[Daisyday1]

Hi I'm running it on a treadmill too. Just done run 1 week 6 found it pretty tough. I thought I would wait until I can run the 5k then have a go at the park run. Perhaps we will finish the program about the same time!!!!

[JoeyCoops in reply to Daisyday1]

Nice one Daisyday. And I thought I'd do the same, except parkrun is cancelled here till lockdown is lifted so it'll have to be a Not Parkrun!😄 Good on you for getting through Run 1 of week 6. Tuesday for me. I'll just take it slow!

[Over60sRunner Graduate]

Well done! I ran the whole programme on a treadmill and still using it now on consolidation as I live in a very hilly part of mid Wales and can't manage them just yet!

If you are running at 6mph you will easily do 5k in 30 minutes at graduation - I'm only running at 6kph and do 4.5k in 40 minutes with a bit of fast Jeffing when my legs get too heavy. However, I'm more than happy to take small steps and I expect to be lucky to run a full hour by the end of 2021

[JoeyCoops in reply to Over60sRunner]

Running in the welsh hills .... wow. That's something to aspire to!! I live in a hilly part of Victoria and they are too much for me just yet! Yes the treadmill is a great alternative, negating the need to carry the phone, the keys, and the worry of losing an ear bud! My one and only parkrun back in 2019, I wore leggings with a phone pocket and I spent the whole time trying to stop them falling down with the weight of the phone.

Thanks for your treadmill feedback! p.s. what is jeffing??? Is that a shuffle?

[Over60sRunner Graduate]

Here's the official explanation of Jeffing..........

The term “Jeffing” refers to the running technique founded by Olympian Jeff Galloway. The approach uses intervals of running and walking to help beginners, and more experienced runners, reach their running goals.

Essentially, the first few weeks of C25K are Jeffing - actually you could say technically the whole of C25K is Jeffing as there's always the warm up and cook down walks even when you get to the longer runs with no splits.

I use it for when I'd like to run a bit more, but my legs have turned to lead - so I slow down and power walk for a minute or so then start jogging again.

My go-to running style was niko niko but it's more like The Shuffle now as I have sped up a wee bit....but only a wee bite. BTW, I am old enough to remember The Shuffle as what was considered to be a cool disco tune in the 70s! Frankly, the rhythm is about right for my "shuffle" 😂🏃‍♀️😂🏃‍♀️😂 Youtube Van McCoy - The Shuffle