I did it!!

[Hanfel]

Hello

This morning I completed the W9R3 of C25K and graduated! Still cannot believeit!!

Hoping to keep up my new running routine so open to any tips from all you pros!

Thanks xx

[CBDB Graduate10]

Oh well done!!! 👍🏽 I’m on my 24th consolidation run and still counting! ( I am a very slow runner and even now have to keep telling myself that that’s ok! So my advice: make sure you allow yourself to be as slow as it feels right)

But hope you feel as good as I did and it still gets better! Enjoy, celebrate and consolidate! 🎉 🏅

[Hanfel in reply to CBDB]

Thanks so much! I really do feel I could walk faster than I run but I’m moving and that’s what matters right?! Do you run longer now or keep 30 mins?

[CBDB Graduate10 in reply to Hanfel]

My most common route is now somewhere between 40 - 45 min, and I have run 60 min several times. That’s the good news. The thing that I’m still struggling with is that I still fall short 300-600m from 5k even when running 60min. So I seem to have build up stamina but not pace.

That’s probably healthy for my condition and fitness (Hypothyroid and overweight ) but I also don’t know anyone else that slow.

So that’s where I need to keep telling myself, slow is good! Because from reading a lot about running over the past few months, our hearts and lungs and fitness seems to improve faster than our bones and muscles and tendons. And a slow consolidation phase must surely help with that.

Not sure any of that helps, because everyone is different. But hope it helps with having the confidence to take the time your body needs, and anyway, slow runs in themselves are so much more delightful.

Enjoy having graduated. It is a huge achievement!

[Hanfel in reply to CBDB]

That’s so helpful thankyou! 60 mins running is amazing well done- I aspire to run this long xxx

[Elfe5 60minGraduate]

Fantastic! Very well done! 😄

Most people consolidate running for 30 minutes 3 x a week for a few weeks. It might be nice try some new routes or listen to something different to celebrate a new phase of your running adventure. 😄 (e.g. I celebrated by creating a new playlist of favourite music.)

[Hanfel in reply to Elfe5]

That’s great advice thanks will def try this!

[Hidden]

I’m so pleased for you...

Congratulations 🎉🥳🎉

I only recently graduated so I’m just going out enjoying the runs especially now it’s cooler! I’m on the edge of the Cotswolds and I have only one flat road near me so still doing same route if your lucky enough just try different routes mix it up a bit, running the 30 mins..

Very well done just enjoy today and enjoy your running ⭐️⭐️⭐️

[Hanfel in reply to Hidden]

Aw thankyou! I live in the country with lots of hilly un-lit lanes so am def going to have to plan for better lighted routes in weeks and months to come!

[Hidden in reply to Hanfel]

Yeah, Well done 🥳 such a great feeling!

You’ve done Amazing...

Enjoy your graduation day ⭐️⭐️⭐️

[Hidden]

Congratulations 🎽 Firstly, celebrate your achievements.

Have a look in a while at the Bridge to 10k plan. Keep being consistent and hydrating and stretching too. Above all do it for you and enjoy it!

You have done really well so be proud of your achievements and look back at how far you've come.

[Hanfel in reply to Hidden]

Thankyou so much! This place is just so supportive and it really has made the difference 🤗

[AlMorr Ambassador Graduate10]

Congratulations on completing run 3 of week 9 and graduating from C25K 🎓 🏃🏾 👍

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

Before you continue your running journey, run several 30 minute consolidation runs, then try the C25K+ Podcasts with Laura which are pace, speed and stamina, after that you can try Ju Ju's Magic 10 plan if you want to run a 10K.

[Hanfel in reply to AlMorr]

Thanks so much 🤗

[Lifluf Graduate10]

Congratulations Hanfel! And now your first step onto the bridge.

I suggest you now just get into the habit - try different routes - they don't all have to be as long and speed doesn't matter while you're finding your proper running feet.

Then it's onwards and upwards with a choice of running plans on this platform.

Relax and enjoy!

[Hanfel]

Thankyou! I’m looking forward to new routes 🤗