I have only gone and done it little old slug. Started the 5K challenge on the 8th June, had not run for more than 20 seconds in 21 years.
On Friday I completed W9 R3 and it felt so good. I had my doubts about this training program 9 weeks ago, but it does what it says on the tin. I have also lost 1st 4lbs as well.
My question now I have completed this what should I aim to do next.
Many congratulations to you on all your achievements! Brilliant and you should be very proud.
What next? It's up to you as the world is your oyster. Why not take the next few weeks just running 30 minutes three times a week? Then you could try the speed and stamina podcasts here. You could try hills, intervals, increase your distance, change routes, anything your little heart desires really because you're a runner and can do what you want! Don't forget to get your badge here.
Congrats on your graduation! Here's to many happy kilometres of running!
Well done. The programme works, but it still takes application to finish it. And wow! 18kg of weight lost (probably with some muscle weight gained - so even more fat shed).
Next? Well not being there myself, I might not be the perfect person to talk about it, but one starts to think about the future as the long runs start. I suppose the basic idea is: Keep Running. Keep enjoying it.
I think what I'll do when done is try to go just "one step beyond", so that if I hit a bump in the road I fall back to doing 30 minutes instead of 25 or 20 (or Week 1).
Hmm ... and maybe make a deal with yourself that if you lose ground badly, you'll go right back to Week 1 again, and just do it all again. You know you can.
Way to go SFS! You can take this wherever you like now. I do recommend signing up for a race or a fun run. They're a good time and they give you a purpose to keep running.
Many congratulations on your graduation.
You could try the C25K+ podcasts for speed and stamina.
I'm working toward increasing my speed using the C25K podcasts as jog/run rather than walk/jog pace once a week, then a plug in my tunes and go twice a week and se if my 5k time is getting better (which it is).
It is up to you what to do now as you are a runner. Very well done.
Congratulations! I hope you feel very proud of yourself.
Congratulations m'dear, you should be very proud. Graduation is a great achievement. Why not do as Irishprincess suggests and consolidate your running by repeating w9 for a couple of weeks. Then you could try the c25k+ podcasts or sign up for a race or get involved in Parkrun or start working towards 10k or work on your 5k speed....... You have so many choices now. Enjoy! 
Do try and find out if you have a Parkrun near you. It's what keeps me motivated from week to week. Fantastically well done on completing the programme, you definitely don't want to waste that hard work !
Well done! Bask in the glory, you worked hard to get there! Whatever you chose to do, don't stop running. I chose to just go out and run three times a week for 30 minutes, and after a while decided to try to build the distance up gradually. Whatever you do, enjoy it!
That's great news! Maybe you could rename yourself now you've graduated as no slug would ever be able to make 5K .... unless it saw my delphiniums in the distance ....
Scratch that, your name sounds perfect!
Not graduated myself yet so not sure what the best advice is but I'm sure the suggestions above are good ones. Congratulations.
P x
Thank you all for your kind words.
I am going to do the park run this week, I hope to do it in sub 30. Will post an update after this if I am not in A&E.
Wow. Well done. You'll be renaming yourself soon!!! X
Done It!!!!
I’ve done it!
Done it!
I've done it!!!!
I've done it!
