Couch to 5K
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Week 9. Run 3....Done.....OMG :-)

Wow, wow and bloody wow, I actually flippin did it! :-) I did our local parkrun as my last run (W9R3) and got a PB of 5k in 38 minutes which is 9 minutes faster than my first attempt. I'm absolutely buzzing :-) :-) :-) The support on here is amazing, thank you all for your inspiring and motivating posts. Next question.... I would love to hear from those who have completed C25K to help me decide where I go from here. I want to continue running, but am trying to figure out which app to download or how best to progress. I will never be Mo Farrah or Usain Bolt..... :-) but would definitely like to try and push myself a little further, considering that 9 weeks ago I couldn't even run for 1 minute! All suggestions welcome! :-) I shall now request my "Graduate" badge.... :-)

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Fandabbydosey!!!!!! Well done. It's an awesome feeling. Go get that shiny badge :-)

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Congratulations!!! Happy running

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Oh congratulations! What a wonderful achievement. I'll watch with interest for responses with advice for what next. I know I shouldn't look to far ahead, but I managed to let it all go after I completed W9 last time so am looking for tips on how to continue.

Enjoy your achievement - and your badge!

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Fantastic, well done! There are the speed. stamina and stepping stones podcasts, downloadable from this site that a lot of people go on to use. I found it difficult after graduating to get into any sort of routine. I do a couple of 5k's in a week, one of which is parkrun, which I absolutely love where I can push myself a bit, and I do a longer run about every two weeks. This longer run I just built up to gradually after graduating. I try and do a bit of hill training to help my stamina but this is the one that goes by the wayside out of all of them. Enjoy your running anyway, whatever you decide to do. x :-D

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Fantastic! A massive well done and many congratulations on graduating. It's a great feeling isn't it ;)

The c25k+ could be an option or you could just work on consolidating your 5k distance over the next few weeks. Lots of options for you now that you have graduated ;)

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Wow, that's great news. Congratulations!

As for what's next... You could take it easy for a week or two to figure out what you want to do. Or you could sign up for a HM right away so you have a focus for your training :)

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Congratulations Dee, that's brilliant! Great time for the Parkrun too. :)

Lots of people spend a couple of weeks consolidating their 5k/30min running before moving on to pastures new. There are the c25k Stepping Stone podcasts or there is the tried and tested method of entering a race/ run a couple of months in the future and then using the intervening weeks to gradually build up your distance But increasing it by 10% each week. Good luck whatever you decide to do, just be careful not to over do things before your ready :)

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What a fab post - a maze ing!! You week 9ers are a total inspiration... Thanks for the post , week 5 run 3 here I come !

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What a fab post - a maze ing!! You week 9ers are a total inspiration... Thanks for the post , week 5 run 3 here I come !

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Wey hey !! Well done and congratulations :)

I'm tried the 10% challenge - 10% more time or 10% more distance.

Good luck :)

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A massive congratulations. Enjoy that feeling as long as possible!

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Wow, I am inspired!!! You're running 38 mins already, OMG! Hat's off to you!!!! What is 'Parkrun' everyone..? I am a real running newbie here, it's all new territory and lingo to me...

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