Graduated from C25K!!!

[Susaninha1]

Feel amazing about it and grateful for all the support throughout my journey and looking forward to what’s to come afterwards! Very much want to carry on running and grateful for any tips on what to do next! Thank you 🙏 🏃🏻‍♀️🏆

[damienair Administrator]

Congratulations and very well done to you for completing the c25k plan. Enjoy the freedom of running yourself and try to do 3 x runs per week so as to build up your running legs. Try parkrun, it’s a fantastic way to stay motivated. I run twice during the week and parkrun every Saturday morning. It’s also a great way to gauge your progress. Enjoy.

Damien

[AlMorr Ambassador Graduate10 in reply to damienair]

Hi Damien, as you might be aware, I am gradually increasing my distance by 1 Kilometre a week to eventually get to 10K, this morning I ran my longest run ever, a 8K in 61.08, next week on Wednesday I hope to run 9K and 10K on Saturday as the parkrun I go to is cancelled, I am just wondering if I should run those two runs, there are two non running days between them.

[damienair Administrator in reply to AlMorr]

Hey well done. Maybe do a 5K instead on the Saturday. Two long runs on the same week might be a little to much. you could try the 10K then a couple of days later. I would only do 1 long run per week if I was you. When I’m doing long runs I personally only do 1 per week. You’ll do it no problem, well done.

Damien

[AlMorr Ambassador Graduate10 in reply to damienair]

Yes, I was also advised by Dexy5 not to run a 9 and 10K run in the same week, Wednesday has been the day that I have been doing those 1K more a week runs, I will keep it like that, so on that Saturday it will be a 3 or 5K run instead and run the 10K the following Wednesday. 😊

[damienair Administrator in reply to AlMorr]

It’s the safest option. I’m back training again to go faster for 5K and working back up to longer runs. I’ve entered a 13K Mountain run November. I need my head checked. So I’ll be training towards 15-20K for that run. But I’ll still keep to 2-3 5K runs and 1 long run per week.

Best wishes for your last 2 long runs and it’s a great milestone getting to 10K.

Damien

[AlMorr Ambassador Graduate10 in reply to damienair]

Good luck for your 13K mountain run on November, you don't need your head checked, as for me, that 10k will be on a Wednesday and the shorter run on Saturday, either a 3K or perhaps a 5K..😊 🏃.

[Bluebirdrunner Graduate10]

Hi Susaninha, Congratulations on graduating the C25k plan and welcome to the Bridge forum.🖐😊

Have you seen the what to do next post.. it has lots of good information...

healthunlocked.com/couchto5...

It will be lovely to have you running with us, as Damien has said, enjoy the next few weeks just enjoying your achievement. Regular runs of 30 mins. Try new routes maybe. Maybe start to record your runs on Strava or Mapmyrun if you haven’t already been doing that, so you can see your progress. Lots more running adventures to come now you can run for 30 minutes.😊x

[AlMorr Ambassador Graduate10]

Congratulations on graduating from C25K with week 9 run 3, well done 😀 🏃 🎓

To get your graduation 🎓 badge and the word GRADUATE 🎓 next to your username leave a message on the August graduation Healthunlocked C25K home page and tell the administrators that you have ran W9R3 of C25K and graduated 🎓 🏃 😊.

[Hatman]

Hang on to that feeling! Susaninha1. Doesn’t it feel great being a proper runner?

I repeated Week9 several times with Laura, before trying NHS C25K+ Stepping Stones. Another app guided by Laura. Two guided exercises taking about 30 minutes again and a third that takes only 16. Caught me out on a circular route. Played it twice to get home. They seem like Marmite. I enjoyed them, but not entirely sure I kept in time very well with them.

There is Quest!. Choose a target for the month and aim for that. Mine is just to run for 30 minutes, 3 times a week.

I fit that in with just listening to some great tunes while I run around one of several routes I use. Rock my Run free app lets me choose a type of music, or beats per minute. I then press play and 30 minutes later can see a map of my route, distance travelled, average Km speed, min Km speed, steps taken and a guess at calories burnt. Great fun! But then isn’t that what it’s all about?

As you can tell, I am not seeking to train up to 10k, Half marathon and beyond, but the choice and all the support that goes with it, is still there if that is what you want. Enjoy making the choice.