Hi!

[Dowat]

Completed C25K a day ago so eagerly awaiting next run. My aim; I guess I’m going to aim for distance/duration as I don’t think pace will significantly improve! Currently about 36 min for 5k. In a few months time I’d like to be able to comfortably run for 45 mins progressing to 1 hour. Oh and have less of a beetroot face at end of run!

[AlMorr Ambassador Graduate10]

Congratulations on completing C25K with week 9 run 3.

To get your graduation badge and the word GRADUATE 🎓 next to your username leave a message on the March graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊

[Dowat Graduate10 in reply to AlMorr]

Thanks. I had Graduate beside it yesterday!!😕 I’ll check again on March grad post. Thanks.

[Sadie-runs Graduate10]

Congratulations! And here’s some lovely news for you - in time, running longer distance seems to help with speed on shorter runs! I don’t know the science behind it, but it’s worked for me! Long, sloooow runs build your running legs, I reckon. 👍 Keep consolidating that 5k run and when ready, maybe consider the 10k training programme led by ju-ju on this forum. It is very manageable.

Again, well done, graduate!

[Dowat Graduate10 in reply to Sadie-runs]

Thank you.

[Bridget007]

Well done on completing C25k fantastic 👍🏻🎉🎉 I still look like a beetroot at the end of every run 🥵

[JonathanP Graduate10]

Well done on your graduation Dowat! You may find this post useful

healthunlocked.com/couchto5...

[BarbieW Graduate10]

Very well done Dowat. Doesn’t that feel grand???

[Dowat Graduate10 in reply to BarbieW]

Indeed it does, I was on cloud nine for the rest of the day after that grad run.

[Wimborne]

Yay for graduating. Well done you 👍. And new Goal already 👏👏👏👏👏. Take some time just bedding those legs in at 30mins as that makes such a difference and is great prep for distance. Happy running.