Couch to 5K
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Victory at last!

I did it!! W9R3!! Im so proud of myself :) And after the disastrous practice run it felt amazing (well afterwards - during the run was still pretty tough) :P

Now to keep the motivation happening and not slack off... I think the structure of the C25K really helped so I might make up a schedule for the future - does anyone have suggestions for ways to keep it motivating and interesting?? For now my plan is just to slowly increase time and/or speed to finally get to the magical 5K - I am only managing just over 3.5K at the moment, so plenty of room for improvement!

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Fantastic. Well done. It is a great feeling isn't it? Working up to 5k is a good idea and then so too is doing a bit of base building. For instance, consolidating that distance over 3 runs a week for a short period. You could begin to develop one of your runs into a longer one, or you could have a go at hills if you don't already. Perhaps running in different locations, or trail running might be worth a go. Then you might want to look at a 10k plan or something, but there is no pressure to. Enjoy being a graduate.

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Also I need to give a huge thanks to everyone on here for helping keep the motivation up, and for all the advice that you all give - even reading through other peoples posts has helped so much!

And I cant forget to thank the faithful pup who has completed the C25K with me - even though I think having 4 legs is cheating a bit :P

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You can't even think about 'what's next' until you've worked your way down that snaking line of people waiting to congratulate you. Rules is rules ya know ;)

Hugest 🌟🌟CONGRATULATIONS🌟🌟 motherduckling. Way to go 'Graduate'!

🎈🏆🎉🍸🍺🍹🍷🎓🍷🍹🍺🍸🎉🏆🎈

Now, let me tell you about hill reps... 😄

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Congratulations! And to pup too! Have you thought of signing up to parkrun? It's great fun and in my experience very welcoming and encouraging 😊

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Yeah well done! Congratulations - graduations. 🎓🏃‍♀️😀👍💐

Well done puppy🐶😀

In my experience your wee dog will be checking with you when you're taking him out. 😉

Consolidations & parkruns are both good ideas. Establish the pattern of 3 runs per week. No reason why you can't keep using wk9r3 for a couple of weeks & throw in some sprints & hills & add up to 10% of your total mileage each week.

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Congradualations... now the journey begins!!!

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Wowsers!! Huge congratulations... GRADUATE..hooray!!!!!!!!!!!!!!!

Pop the Champers and a toast to you!

Just bask in the glory and give yourself a few gentle, no pressure, just for fun runs.. and then.... well.. so many options which will keep you on your journey to wherever you want to be :)

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Congratulations Motherduckling and pup, don't forget pups legs are a lot shorter! So not cheating too much.

Keep up with the 3 runs a week, the habitual going for a run is great whatever you decide to do. I have done various different events and distances but still try to maintain 3 runs a week with rest days, and it is yet to fail me.

Parkruns are great for regular running with people around you, and very good experience of ignoring other peoples pace during bigger events.

A quick internet search of running events near you and you will find a wealth of options all kinds of distances and terrains. The running community out there is great and there is no shortage of new challenges, further, faster, whatever!

Enjoy the Journey!

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Congratulations! Keep on running! Just keep going. Stepping stones podcasts, Bridge to 10k, Parkrun, fresh routes, will keep you busy

Go very steadily and progress carefully and you'll be fine 😊

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Congratulations, that's fabulous.

I graduated in December and initially set myself the challenge of completing a Parkrun, and consolidating my running with 3 runs a week. I continued to run with Laura (Week9). I then tried using her other podcasts for a few runs, Stepping Stones, Speed, and Stamina. I also then tried running with my own music.

I've tried a couple of new routes too, to mix things up a bit.

I'm sure you'll work out what you want to do, but having a plan and a goal helps keep me motivated.

🍾🎉👏🏼👍🏽🏆🎂🥂🍾🎉👏🏼👍🏽🏆🎂🥂

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Congratulations!! Your graduate badge looks great! :)

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Congratulations! It is a bit daunting when you lose the structure of the programme, but it is fun to do your own thing!

Like you, I was a way off 5K when I graduated, and I stretched out to 5K by adding 10% more to one run a week. That way you should avoid injury. The C25K+ podcasts are fun, as long as you remember that it doesn't matter if you have some "practice" runs before you complete them! They are available here:

nhs.uk/Livewell/c25k/Pages/...

The forum is great for graduates, because the amazing administrators put together quests and challenges to help us stay focussed. Good luck with whatever you decide to do!

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Well done , congratulations. 🏁🏅🏅🏅

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Congratulations. Enjoy your shiny new badge 😀🍾🎓🏅I have just been trying to make sure I get out of the door 3 times a week and increasing time/distance as I feel able since graduating. You may want to look at the C25K+ podcasts too.

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Absolutely brilliant ! Many Congratulations to you on a fantastic achievement !

You should be so proud of yourself. Well done ! :-) xxx

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Congratulations!!! :D

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Thanks everyone! I definitely will be trying to keep running at least 3 times a week, probably one fun shortish run or interval run, then one 30 mins, and one longer run trying to get to the 5k! As for hills - I live in an extremely flat area - there is only one semi-decent hill around here that I know of, so I will have to incorporate that one hill into the schedule somewhere too :)

Ill have to have a look at the podcasts too. Thanks for all your advice!

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Well done. That's a great achievement. Keep running!

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