And the challenge now is to ......

[O505k]

I completed W9R3 this morning having restarted the programme at week 4 2 months ago. As Laura says the challenge now is to keep on running regularly.

It's great to be back to running for 30mins, helped by the wonderful bright sunny mornings. Two months ago (when I restated) I never imagined I would be running outside in sunshine @ 9:00am when I graduated 'Top up C25K'. I've used the gym on the dark mornings or when I need to get to work and outside when I have a bit more time. The combination has worked .

Now the challenge is just to keep this up - running for 30mins 3 times a week.🌻🌻🌻

[Millsie-J Graduate]

Well done! Three times a week is a great aim. Why noy join the current Quest in the pinned post to keep the motivation?

[Dpsl Graduate]

Snap! We are co-graduates (though I haven't picked up my badge yet) and maybe were even running at the same time this morning. I agree with you, the real challenge starts now. Best of luck!

[O505k Graduate in reply to Dpsl]

Congrats. I first graduated last July so this is second time round! I need to make sure I really get into the habit of regular running over the next few months.

[Dpsl Graduate in reply to O505k]

That's something else we have in common: this is my second time completing the programme. I first did it in 2013 (didn't graduate then because I wasn't on the forum) and only went running very occasionally after that. So I started up again this year and, like you, I really want to make a habit of it - because I can! And I'm sure you can too!

[PippiRuns]

👏👏👏🏅🏃‍♀️🏅🏃‍♀️🥂🙌🙌🙌

[Hidden]

Congrats to you. I completed on Thursday. Aiming to run 3 times is a good plan. I too am aiming for that! Anyway well done! 🎓🍾🍾🎂😄😄

[Oldfloss Administrator Graduate]

Three times a week.. go for it Congratulations

Now.. how to keep motivated... we will help

Keep posting your running progress, try C25K+ podcasts... try running just because you can,,, how far can you run for comfortably, how fast can you run maybe...try Intervals and Strides..oh, so much choice.

Main thing is...remember why you started this again and why you want to keep on with it..

" If you are persistent, you will get it...if you are consistent, you will keep it ".

[Hidden]

Brilliant well done. It's all up to you what you do. Even just doing 3 times a week for 30 minutes is fine. It's depends if you want a challenge and also time you can put in with other life stuff that interferes with fun stuff.

I started nearly a year ago and gradually now built up to nearly 7K now and aim to do at most 8k (5 miles). That will probably be my limit because I have other things to do in life. But good luck to those that want to do marathons etc.

I said to myself "My aim was to do 30 minutes 3 times a week anything else is a bonus". As others have said possibly experiment with other podcasts and try different routes and the main thing is to build up your time running and stamina before racing ahead with speed and distance.

Anyway main thing is to be healthy and happy.