Today 😔

[Flossy55]

Today was the first time in the whole programme that I just didn't want to do it. I think subconsciously it's because it's coming towards the end of this amazing programme. But I put my running kit on and did it. Not as far as last time only 3.5 miles, but I did do a cheeky 10km speed on Trina for the last minute to cheer myself up 😆. 26 down 1 to go.

[Instructor57 Graduate]

Well done on getting out when not feeling it ! Remember this is not about pace or distance though .

Have a great graduation run next time out 😁👍

[Flossy55 Graduate in reply to Instructor57]

Thank you. I'm always pushing boundaries, ultra competitive with myself and running has been my nemesis for years.

[Instructor57 Graduate in reply to Flossy55]

Strange as it may seem, your running and aerobic capacity will progress better by running at a conversational pace and you will be less likely to suffer injury .Faster is not better .

[roseabi]

Wow, you did it! One more run to go, and you're going to smash it!!!

Don't worry, C25K is just the beginning of your amazing new running career, and we have loads of advice about what to do after you graduate 😊😊😊

[John_W Graduate Ambassador]

W9R3 is the end your beginning ... embrace it!

It's always a bit of a 'what now?' time ... but just concentrate on consolidation for a few weeks and use that time to think about where you want to take your running.

ENJOY!

[hells_bells2207 Graduate]

That is great to read that out you went!I agree regarding the psychological effect of coming to a close (of this part anyway).

I am going to continue with W9 for a good while yet.

I was so slow yesterday, having not ran for exactly two weeks, I only managed 3.5K.

The previous one was not exactly speedy; in W9R2 I only managed 3.97K.

I hope with practise & training, I will get a little stronger & faster.

I still have not ran 5K yet.

That is my next aim.

Then I would like to progress to some ParkRuns.

From there, I’d like to run further.

[John_W Graduate Ambassador in reply to hells_bells2207]

I advise you to run further (by running for longer) before you try and get faster.

By 'adding on a bit extra each week' (your method is shown in Weeks 7, 8 and 9) you will reach 5k in no time at all.

Consolidate for 2 weeks (by repeating Week 9), then your Week 12 could be 3x 32 or 33 mins ... then 3x 35 mins, 3x 38 mins, 3x 40 mins.

You might look at that and think it's unrealistic , but if you keep the pace sensible then it perfectly doable - those increases is NO different to Weeks 7, 8 and 9 of C25K.

[hells_bells2207 Graduate in reply to John_W]

Thank you so much John. That is all very helpful. I will do exactly that. I didn’t think that it looked unrealistic; I just thought straight back to the recent weeks & how they increased & how it worked. I feel that is doable. Thanks again.

[Me_time Graduate in reply to John_W]

That sounds like a plan. I m in my 3rd week of consolidation & i have been thinking about next stage & how to go about it. Will probably start it from next week.

[roseabi in reply to hells_bells2207]

This is fabulous! But do you know you don't need to run 5k to graduate this programme? The aim is to run for 30 minutes straight 3 times. There is also no need to run all the way round a parkrun course, although that is certainly a great target to aim for!

There's so much to look forward to. Welcome to your new life as a runner, it's such a wonderful thing!!!

xxx

[hells_bells2207 Graduate in reply to roseabi]

Thank you Rose, I took longer than most, but graduated yesterday.

The farthest I have got is 3.97 K in 30 minutes.

I am going to take John’s advise; it sounds like a good plan. At the end of those few weeks, I will go to a ParkRun. There are two nearby, but one is very hilly (Queen Elizabeth Country Park in Petersfield, Hampshire) so initially I will go to the alternative (Hogmoor Inclosure, Bordon, Hampshire).

[roseabi in reply to hells_bells2207]

Fabulous! Have fun xxx

[John_W Graduate Ambassador in reply to hells_bells2207]

Me_time roseabi Illtryanythingonce Flossy55 ... pre-pandemic, we've run our works lunchtime C25K club/course 7 times, always with a big mix of abilities and we have 3 run leaders (controlling the pace) to cover the range - so the beginners at the front will do 5k comfortably in Week9 , those at the back might do 3km -ish.

For those that don't reach 5k in Week9, (and they are always keen to get there), we simply add on a Week 10 , 11 and 12 to help them get there . Week 10 is often 3x 32 or 33 mins. Week 11 is 35 or 36 mins ... and then in Week 12, the final run is always 5k, however long it takes. We've never had any issues doing that.

[hells_bells2207 Graduate in reply to John_W]

Thank you That is brilliant to read. So I *will* get there!!

[John_W Graduate Ambassador in reply to hells_bells2207]

Of course! Why wouldn't you?

[John_W Graduate Ambassador in reply to hells_bells2207]

The increase from 0.000km (couch) to what, 3.5, 4km (?) in 9 weeks has taken far far more effort than increasing from 3.5 to 5km will !

[hells_bells2207 Graduate in reply to John_W]

Brilliant. That makes great sense. Thank you John.

[John_W Graduate Ambassador in reply to hells_bells2207]

You've learnt the skill, have got some of the knowledge, it's just the mental side - we create blocks and hurdles in our mind) ... 5k is there waiting for you. Just be sensible and logical about it. And C25K, W7, 8, and 9 shows you how 😎

[Illtryanythingonce Graduate]

Well done Flossy! Great that you got out there when you weren't feeling it. I did my 2nd run of wk9 too today. I really enjoyed it today, a little apprehensive about the next one being the last, but planning to follow something along the lines of John_W's suggestion and working my way through a run for Ukraine as I go. It's given me a kind of challenge to follow for my consolidation runs.

[Flossy55 Graduate in reply to Illtryanythingonce]

I'm looking forward to the next one. I'm planning to do a jubilee run. Good luck with run 3. See you at graduation. X

[Illtryanythingonce Graduate in reply to Flossy55]

You too... see you there! 👍😁 x

[00marks Graduate]

Congratulations on completing C25K!

[Wez35]

Well done you have smashed it.