2nd 30 minute run done (32 minutes actually!)

[JJAnBan]

And no idea how far I went! I think I can safely say somewhere between 2 and 3 miles lol.

I think I technically have two more left to graduate, as the first one was week 8, day 3 of the 8 week program I was using before I found this board. Or will one more 30 min run suffice?

In any case, happy to be here near graduation! I will now be echoing you all to anyone who needs to hear it: Slow down!

[MissUnderstanding Administrator Graduate]

To get a graduate badge here, you need to complete the couch to 5k programme. That means doing all three runs in week 9. In reality, all it will mean is you wait an extra few days before getting “graduate” next to your name. That’s not too awful is it? It’s not as if you’re going to stop running after finishing. 😊

Great run. It’s usually best to stick to the programme timings as written because that’s tried and tested to increase in a way that minimises your risk of injury. You’ve clearly found how wonderful that comfortable pace can feel to run. That’s a great achievement in itself!

Enjoy your final programme runs, almost-graduate!

[JJAnBan Graduate in reply to MissUnderstanding]

Thanks, MissU. That all sounds fine to me :). I slowed down even more for those extra two minutes. I’m registered for a 5k on June 3rd, so I was hoping tiny increases would be ok. How else do I get to 5k? Thanks!

[MissUnderstanding Administrator Graduate in reply to JJAnBan]

I’d complete the programme as written first then once you’ve graduated, extend one of your runs by a couple of minutes each week-no more than 10% increase on your previous week. That will very likely get you to (or close to depending on how far you’re running now) your full 5k distance. The couch to 5k programme is designed to keep to those safer levels of increase each week. What you don’t want to do is increase your running time too quickly and then pick up an overuse injury which means you can’t run at all. That’s a really miserable position to be in!

[JJAnBan Graduate in reply to MissUnderstanding]

Thank you. Last thing I want is an injury! 10% a week doesn’t seem too bad and will likely get me there on time.