finished!

[Catalpa111]

A day on the water beckoned on Friday but I had a day spare on the program so my last run was postponed to Saturday. I have only been thinking about building up the minutes, so for the first time I set Strava to see how far I was going at my rather slow pace, wondering how far off I am from making 5 km in 30 mins. After 12 minutes, and nowhere near 2.5 km, it was clear I was going to have to speed up - a lot! For the rest of it, I tried to go faster. I managed to keep going, but was hot and tired at the end! I went 4.0km. I don’t think I’ve ever done that before. I knew not to expect 5 km but if I can get to the point where I can keep up the faster pace for the whole 30 minutes I might be getting close.I think prob I should try to increase the time for a bit, up to about 45 minutes running or 5 km and then start to increase the pace- or is that the wrong way around? Any advice? Feeling very happy with the 9 weeks progress, just need to keep it going now without Sanjeev to cheer me on. 😂🏃‍♀️Congrats to everyone else finishing this weekend!

[Gthants]

Congratulations! Really well done. I'm going to come back to look at the comments, because my guess is that very few will get close to 5k in 30 minutes first time around - particularly if they start at may advanced age! 😂

Bus it's awesome that you've done the work and get through 9 weeks running! 🙌

[Sax64 Graduate]

Awesome, well done on getting through the programme. I finished a week ago and was nowhere near 5km. The advice that comes through now is to stick at 30 minutes running for a few weeks to consolidate what you've done so far. You may find your pace naturally increases, so you go further, but I believe at our novice level we should still be running at a conversational pace. If you've checked other graduation posts, we can head over to the bridge to 5k which is part of HU and maybe download the Nike Run Club app. Good luck with your future runs and getting to 5km.

[Catalpa111 Graduate in reply to Sax64]

thanks for the advice 🙂

[Cmoi Graduate]

Hi Catalpa111 , congratulations on completing C25K!

To get your on-forum graduate badge, reply to this post: healthunlocked.com/couchto5...

As for post-C25K running, you're strongly advised to consolidate for a while before increasing running duration or pace. See here for more: healthunlocked.com/couchto5...

Happy future running!

[Catalpa111 Graduate in reply to Cmoi]

ok I’ll take a look thank you

[SueAppleRun Graduate]

Congratulations 👏👏👏🎉 that's great, consolidate first for a few weeks and then it is up to you what you do