Last run of WK 9 done!

[GooseFat]

Completed the third of my 30 min runs yesterday! Still just under 5K, but gradually increasing pace and that will come. Could not even imagine this a few weeks ago. Personally I find pace management a challenge, always reluctant to go quicker earlier in the run due to paranoia about running out of steam in the later stages, so only speed up in the last ~10 mins, my last split time is always the quickest! I plan to carry on with 30 mins every couple of days & also mix it up a bit with some cycling, lower impact exercise for my old bones. Park Run next on my list as soon as I have a free Saturday morning.

[John_W Graduate Ambassador]

"always reluctant to go quicker earlier "

That's perfect - keep doing that!

[nowster Graduate]

If you hear people talking about negative splits, they're doing exactly what you're doing: start slow and gradually get faster as the run progresses.

Congratulations on graduating. 🏆🏅🏃‍♂🍻

[RunDone Graduate]

Congrats!! It's a huge achievement.

I run the same way - slower at first then faster at the end when I know I have the energy and strength left - although I'm more interested in inceasing the time than the speed, which will happen with time.

After graduation, I found that setting my own target schedule of slightly increasing times week on week helped. After 9 weeks of targets achieved I found I wanted them so I could continue to feel the progress.

[GooseFat Graduate in reply to RunDone]

Yep I’m the same re setting new targets, I’d like to get to 5K in 30 mins first, then will work on the longer run times whilst maintaining pace.

[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...

You may benefit from browsing through the FAQ Posts which cover many running topics healthunlocked.com/couchto5...

Keep running, keep smiling.

[00marks Graduate]

Congratulations on completing C25K!

[Belushi Graduate]

Great work, my first 5K was 40 minutes and my graduation runs were under 4, took me 6 months to make 5K in 30 minutes, you are doing so well

[GooseFat Graduate in reply to Belushi]

Thanks, my graduation runs were about 4.3K, I’m planning a steady increase over time!

[MrBassmanjazz Graduate]

Well done. Keep at it.