Week 9 Run 3

[ruunn]

After lurking and reading all your advice on this forum for the last 9 weeks just wanted to say thank you.I completed Week 9 Run 3 this morning managing 5.5km.

Not going to let the cold weather put me off running and going to continue with an aim to get to 10k maybe by summer and sign up for local 10k.

Thank you again all. I've really enjoyed completing couch to 5k. Time to sign up and do my first park run now I guess.

[AlMorr Ambassador Graduate]

Congratulations to you run run on graduating from C25K, well done, you should be very proud of yourself, it would be great for you to sign up for your first parkrun, now go and celebrate your wonderful achievement with 🍷 and cake 🎂 👍 🎓

[ruunn Graduate in reply to AlMorr]

Thank you. Definitely will be celebrating, got my Christmas do this week so perfect timing.

[00marks Graduate]

Congratulations on completing C25K! Most people don't finish W9R3 being able to run 5K so you are super speedy running 5.5K. Time now for consolidation before increasing distance.

[ruunn Graduate in reply to 00marks]

Thank you. Aiming to keep running 30 minutes 3 times a week for a while yet before doing any more.

[MissUnderstanding Administrator]

Congratulations!!! First things first, how are you celebrating? That’s a brilliant achievement. 🏃‍♀️🏅👩‍🎓🥳🎉

You can request your all important graduate badge here… 🏅 

healthunlocked.com/couchto5...

There’s a great guide to post c25k running here…healthunlocked.com/couchto5...

You’ve gone very quickly and I wonder if you’re running at a conversational pace where you can speak out loud in full sentences? If not, it’s worth trying that because you’ll need it to get to 10k and beyond. I did the whole c25k programme a bit fast and only discovered the lovely easy pace that makes you feel like you can run forever doing the magic plan to get to 10k.

Spend some time consolidating (don’t increase pace or run longer than 30 minutes) and then think about visiting Bridge to 10k!

Massively well done to you!

[ruunn Graduate in reply to MissUnderstanding]

Thank you. I feel I could hold a conversation aty current pace. I may try talking to myself on my next run and see how I get on.I'll take a look at the links you sent, thanks.

[MissUnderstanding Administrator in reply to ruunn]

My top tip for having a conversation while alone is to pretend you’re on the phone!! Perhaps for a few of your consolidation runs, challenge yourself to go as slowly and comfortably as you can. See how much of your thirty minutes you can run with as little effort as possible. Find some new routes. Do some shorter runs to mix it up a bit. Just keep enjoying yourself and don’t push is the main thing!

It’s great to not let cold weather stop you, but just take care with snow and ice forecast. Sometimes the best and safest run really is no run at all. Strength and flexibility work is a good option on those days.

Who knows where you’ll be in a year! Good luck to you 🏃‍♀️ 🏃‍♀️ 🏃‍♀️

[Chinkoflight]

Fantastic, sounds like you've got your pace spot on with the bonus distance. Should be good for 10 k maybe sooner than you think if you move on to Bridge to 10k and take up Parkrun.

[ruunn Graduate in reply to Chinkoflight]

Thank you. Happy I hit the 5k within the 30 mins. Going to keep at this distance for a little while before I start progressing towards 10k

[Instructor57 Graduate]

Congratulations!Very well done on finishing the program and also getting to the 5k.

Worth remembering though that your best development will come by running at a conversational pace .

your badge is in place 😁

Enjoy consolidation!

[OldManRunning Graduate]

Well done ruunn 🏃🏃‍♀️🏃‍♂️🎉🍻👍

[hamit Graduate]

👍👍👍👍👍

[Baldman1]

well done I start my week 9 tomorrow so I’m ready for a cold icy run down the canal

[MissUnderstanding Administrator in reply to Baldman1]

Please think really carefully before you run on ice! It’s not worth an injury. I say this from the injury couch. It would be a much safer idea to find somewhere without ice or postpone until the ice clears.