What just happened? Almost there.🏃‍♀️🥵

[CredenceRainyDay]

Cannot quite believe only one run left before I've completed the programme. Have been an ardent fan of slow running, but last two runs I've changed gear in the final 5 minutes, encouraged by coach. Feeling a little nauseous (and very red faced - that's been me since my 20s whenever undertaking anything strenuous, so not too worried about looking like a tomato) Warm down stretches are making me a bit light headed though. Should I just slow run whole 30 mins? 60 year old still carrying a bit of weight, would love to run faster but probably need to accept and be grateful that I can still run 🤗

[Oldfloss Administrator Graduate]

Very Well done...but, maybe of you felt it was a step too far, ( sorry about the pun), take it gently.

The idea is really to finish the run, with something left in the tank and the way you are feeling is not a nice one. So... I can totally understand what you are thinking about running a tad faster, but that will come...just not yet

Rest up, hydrate well today ( and every day), and maybe take an extra rest day too.

Have you upped some of your strength and stamina work too, as the runs got longer...that can play a big part in how your running body performs and so many great ideas on the strength and flex forum.

You are so close... just ease back, enjoy the last run and know that it is , just a new starting line to a while new chapter of your running xxx

[CredenceRainyDay Graduate in reply to Oldfloss]

Great advice from everyone. Many thanks. Comments and replies on this forum are always spot on. Going to take 2 rest days and plan to run somewhere different and more interesting on Sunday to stimulate my interest so as not to be too bothered about a lovely slow run. A kind of melting pot run using all the lovely suggestions 😁👌🏃‍♀️

[Oldfloss Administrator Graduate in reply to CredenceRainyDay]

Sounds just perfect!

[Cmoi Graduate]

Congratulations on your progress   CredenceRainyDay !

Re pace, even if the coach encourages you to speed up, you should not be pushing yourself to the point of feeling nauseous and light-headed. What's the point? Where's the fun in that?

When you've been running a while, and if you choose to, you can work on running faster, but not right now. You've got plenty of time to develop your running in the future.

In any case, speed is not the be-all-and-end-all. Personally I'd much rather run up and down hills and on forest trails, and look at the scenery, not at my watch (which I don't wear all the time anyway.) More importantly, even elite athletes spend about 80% of their time doing easy, comfortably paced runs.

Enjoy completing and consolidating C25K!

[CredenceRainyDay Graduate in reply to Cmoi]

healthunlocked.com/couchto5...

[Annieapple Administrator Graduate]

🍏 Excellent advice given by Oldfloss & Cmoi . Slow running 🐌 is my favourite 🤩. You are almost at the finish line and a whole new adventure awaits you! Well done on all you have achieved!!! 🎉

[Gthants]

Take it easy. Plenty of rest (+an extra rest day?), stretching - today and tomorrow. Maybe just do some walking tomorrow and the next day and then get back to the last run. I always ran on alternate days, then took 2-3 days off before running again. And run slow if running at any sort of pace is too much. It is the action of the run as much as the distance that will do you good.

Take care & good luck.

[orcadia Graduate]

I would run it all as a slow run and enjoy it. I did like the way they encouraged me to push myself at the end, and run faster for the last minute. It was a mental thing - if you have enough left in the tank to run faster for the last minute then you also would have had enough left in the tank to run slowly for another 2 or 3 minutes. That helped me mentally know I could complete the whole 30 mins.

I haven’t really speeded up much since I ‘graduated’ but fitness, health and enjoyment is the point of it for me, not speed. I can now run further and for longer and I enjoy it.

Enjoy your graduation run - and your future runs too.

[Basil73]

Well done getting this far.