After a few weeks of doing two runs a week, I decided to do three this week to finish the programme before the weekend- now I can celebrate! I have to walk a km uphill to reach the gym where I use a treadmill to run on so today I thought it might be an idea to use that walk as my warm-up and the run for the whole of the podcast to see if I could do the 5k. I only run at 7.5kph so I hadn't done 5k at the end of 30 minutes but for the first time in 27 runs, I felt there might be something left in the tank so I would just carry on until I hit the magic 5K. And I did! It took 38 minutes so I won't be winning any races but it has given me confidence to do the programme again starting from next week and run at my slow spped during the walking parts and speed up for the running parts until I can do 5k in a respectable time.
Sounds like a plan
Written by
happierswimming
Graduate
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thank you! I just listened to the c25k+ podcasts but they seem a bit fast for me so I'm going to stick to my plan of repeating original Laura and run it all using the interval technique. 38 minutes seemed like forever to me so I'd like to go faster - even 5 minutes less would please me- my brain insists on telling me that if I go faster it will be over sooner!
Congratulations graduate! I really like your idea of using the c25k podcasts to do interval running and may well do the same, if c25k+ seems a bit challenging. Knowing my current slow speed, that could well be the case. Only a few more weeks till I join you...
thank you! I always look forward to seeing how you've got on. I took longer to do the last few weeks because I did just two long runs a week so it's taken me longer than 9 weeks to finish but, oh, my goodness, it feels good! Enjoy your runinning
I'm feeling tired today after yesterday's run, and am thinking that I may reduce the number of runs I do after the next one, to give myself more recovery time. I'll see how it goes. When do you plan to start your new intervals? Look forward to seeing how it goes.
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I really like your idea of using the c25k podcasts to do interval running and may well do the same, if c25k+ seems a bit challenging. Knowing my current slow speed, that could well be the case. 
Only a few more weeks till I join you...
Completed the programme! W9R3 completes tonight :)
Done it - W9R3!!
W9R3 - I did it!
W9R3 done!
