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Couch to 5K
69,102 members โ€ข 101,411 posts

I've only gone and done it!

Completed week 9 today with a park run! Very nearly threw up at the end as I think I got over excited and went too fast, but I made it!

Feels so weird to have completed the program after 2 months of it 3x a week!

So what now?? I'm signed up for a 10k in July, guess that's the next focus!

Ooh also how do I get my graduate badge? ๐Ÿ‘จโ€๐ŸŽ“ ๐Ÿ˜Š

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Great stuff and well done.

You can ask for your badge here:

healthunlocked.com/couchto5...

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Well Done Graduate!!!! :)

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Well done. Do you have any running clubs near you? I ask as a few of us have struggled with motivation post-graduation. The move on to the 10K is a great idea. Good luck and keep posting. ๐Ÿข๐Ÿ‘ฃ๐Ÿƒ๐Ÿฟ๐Ÿ‘๐Ÿป๐Ÿฅ‚

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Thanks everyone! There are running clubs near me but they all start right at the time I'd be putting the kids to bed, so no can do :(

Do you guys still run 3 x a week?

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Congratulations!

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Well done graduate, time to celebrate!

There are 5K+ Laura podcasts you can follow now but mainly I would consolidate your three times a week running and your 5k distance. You don't have to run 5k every run, mix it up with hill and interval training, great for building stamina but continue to maintain slow and steady to avoid overuse injury.

Then begin to increase distance of one run each week or so, but remember the 10% rule.

Make sure you are stretching post run particularly as you build distance, and if you are aiming for 10k try to include some cross training for strength and flexibilty. I have found yoga is a great one for this but there are other activities you can choose from.

The journey now really begins, there are so many choices open to you, enjoy!

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Congratulations๐Ÿ˜ and yes, I still run at least 3 times a week

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Congratulations ๐Ÿ˜Š Graduating with a Parkrun sounds fab..๐ŸŽ‰๐ŸŽ‰

Well done and happy running adventures.

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Well done ! Congratulations you graduate๐ŸŽ“ ๐Ÿ˜„๐Ÿ˜„

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Fantastic, well done!

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You know what you have to think about first...

I know I'm late but I've been told it's fashionable๐Ÿ˜‰

You have to mount the steps of the podium, take a bow and then DUCK as all the champagne corks come whizzing past your ears. You don't just graduate and escape without the ๐Ÿ†๐Ÿ†MASSIVE CONGRATULATIONS๐Ÿ†๐Ÿ†

...or the obligatory Paaaartaaaay ๐Ÿ˜†๐Ÿ˜†๐Ÿ˜†

๐ŸŒŸ๐ŸŽˆ๐ŸŒŸ๐Ÿป๐Ÿธ๐ŸŽ‰๐Ÿน๐Ÿท๐ŸŽ‚๐ŸŽ“๐ŸŽ‚๐Ÿท๐Ÿน๐ŸŽ‰๐Ÿธ๐Ÿป๐ŸŽˆ๐ŸŒŸ

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He he!! Thank you! I'm so happy! ๐Ÿ™Œ

Would never have pictured doing a parkrun 9 (well more like 11 actually) weeks ago! Xx

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Well done and good on you for having set new goals. ๐Ÿ˜„

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How do you change your picture on here by the way?

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Did the same yesterday but at start of week 8. Came 348 out of 640.The journey continues !

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Well done

I didn't realise there was an actual certificate

I thought it was the glow of pride that was a badge in itself

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Good job. 10k next then a half?

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