Couch to 5K
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I've done it! I've graduated! ๐Ÿ‘Ÿ๐Ÿ†๐Ÿƒ

Can't believe that's the end of the programme. I did my final run this morning and powered through the 30 minutes. I think I was just under the 5k in that time but blaming the head wind lol. When I think of those first few weeks of run walk it seemed impossible to get to 30 mins solid running. I've run through all weather's, rain, snow and sun and watched the seasons change by lochs, hills and sea. I've lost over a stone combining this with the nhs 12 week plan and I feel so good.

today's run felt great and I felt determined. At 20 minutes I did feel tired but then something kicked in and by 30 mins I could have kept going.

now for the next plan. I'm going to work on speed and am doing a 10k later this year so will keep running for that.

if anyone has any advice on 10k apps that would be great because I've loved running with Laura.

one last thing...how do I get my graduate badge?

Thanks to all on this site...its such a positive place ๐Ÿƒ๐Ÿ†๐Ÿ‘Ÿ

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Brilliant congratulations on graduating and your weight loss ๐Ÿ˜Š hope you going to reward yourself with something nice โ˜บ

There are quite a few different 10k plans out there,myasics is quite good as it can adjust to how you are doing, there is zenlabs and bluefin as well.

A lot build up by increasing 1 run a week by approx 10% of their weekly distance or you can do it by adding time I.e if you can run for 30 mins add 3 mins and so on

The main thing is to build up gradually and enjoy it what ever path you take โ˜บ

For your badge look to the right for pinned posts , graduation badge June 2016, go get it you deserve it, once again well done

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Aw thanks so much Slow_Rob I'll take a look at those apps and some running plans. I'm out tonight with friends so will have a celebratory drink or too but not too many...got to be up early for a sponsored swim with the kids agh! Also going to treat myself to new trainers. FB reminded me that I got them 2 years ago when I did a 10k and although I barely ran last year they are definitely showing their age!

Thanks for your support. My youngest told me this morning to keep believing in myself and that's what we all should do.

happy running โ˜บ

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Brilliantly done - congrats. You have finished the 9 week plan, now for the 'rest-of-life plan' :-). Have you thought about how to celebrate (obviously a big chocolate cake is allowed ;-)).

A bunch of us just continue running 3 or 4 times a week to consolidate for a few weeks/months just to establish the habit.

Again - congratulations.

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Thanks yatesco out tonight for a few drinks and meal with friends and treating myself to new trainers. Loving running so will definitely keep up regular runs and going to start some weight training and yoga to get fit for my 10k.

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Congratulations on graduating.๐Ÿพ๐Ÿพ Enjoy your well deserved evening and new trainers.good luck for the 10k.

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well done to you x

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Well done, picture of new shoes is obligatory. I have just continued running 3 times a week. I set up the asics app with an aim of a 30 min 5 k in the future.

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Picture to follow once I get my new shoes TheHack. I'll take a look at that asics app too.

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Brilliant, brilliant, brilliant! Well done you Graduate You!

Click the link and get that badge, as Slow_Rob says.

Lots of progress to 10K plans out there and there will be loads of advice. I started, as did many of us with the C25K+ podcasts... but did quite a few, no pressure, runs for fun after Graduation!

Your journey goes on, you do it your way and at your own pace...

A new adventure begins!

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Thanks Oldfloss. Your posts have kept me going!

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Congratulations on graduating! Good luck with your bridgeto 10k too๐Ÿ™‚!

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Brilliant well done I remember the feeling enjoy the buzz ! I still ran with Laura for a while to get to 40 mins of running, just used to put her on when I started the run and kept her going so I knew when 40 mins was up ! Eventually I realised I could leave Laura and haven't looked back get yourself a good playlist and just enjoy running !!

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Haha ridingstar I can't imagine not having Laura with me...I even named my satnav after her. Will have to be my own cheerleader now ๐Ÿ‘๐Ÿ‘๐Ÿ‘

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Brilliant ! Well done to you

Many Congratulations on your Graduation and Happy Running ! :-) xxx

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Thanks poppypug x

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Congratulations. Enjoy your evening out; you've earned it x

And enjoy trainer shopping!

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Thanks Slinkyminky nothing like a bit of retail therapy ๐Ÿ‘Ÿ

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Congratulations! I hope you are feeling very proud!

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Thanks Ullyrunner

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