After a couple of stalled starts, I've just complete run 1 of week 9. I had set myself a target of 7min/km by the end of the program but I'm currently averaging 6:45min/km so happy with that.
I plan to continue extending a couple of minutes per week to get the distance to 5k whilst I comptemplate how to build on this.
I find Jo Whiley getting in my head a good motivator and the structure that brings, what do other graduates recommend going forward?
Well done penfold96 you are doing brilliantly. !
Firstly, well done to you on reaching week nine.
You have done very well and clearly you have found your own, happy comfortable, pace.
To move forward, you simply, keep on running.
The more you run the more it all evolves... your strength your stamina, distance and even, yes, speed. After you reach that Graduation podium... you keep on running., ( after the celebrations of course), and you run short, and medium distance and the lovely, longer, just see where you get to, runs which you take slowly and steadily. They are the ones that give the results.
Run slower to run faster... you'll hear it here from our experienced and long-running friends... why? Because it works. 
On you go ! x
That's great!! I remember reaching that point in the programme and the elation of the finish line in sight.
I did four weeks of three consolidation runs and ended up hitting my 5K distance on the last run. I'm much slower than you, but it's my pace and it is improving.
I'm now going to try the Nike 10K programme and remain committed to three runs/week.
W9 R2 Done!! Nearly there...
Nearly half way there
Nearly there what next
W9, R2 . . . nearly there
Nearly there - WK9R1 completed!
