Chuffed to have reached end of programme.

[Lupinsmum]

Hi everyone, I ran w9r3 this morning and I am feeling well chuffed! I will of course be celebrating with cake later and probably something a tad stronger. I am wondering how to keep the momentum going....I am a slow runner and over time I would like to increase my speed so that I could get closer to 5k in 30 mins (nowhere near it now) so any advice would be gratefully accepted. Other than that I am so happy to have been able to truck on for 30mins when 9 weeks ago I couldn't manage 60seconds.....I feel happier in myself and although I probably haven't lost a ton of weight I kinda feel lighter. This programme is amazing and I'm so pleased I started...happy days!

[Aquila12 Graduate]

Thats awesome and inspirational to someone like me who feels its impossible lol

[KJR60 Graduate]

Congratulations - I finished a week ago, and like you wasn't sure what to do next. I think it all depends on the individual. I've decided the important thing is to get out and run 3 times a week, but without any pressure to achieve anything. So far so good - one 3.5k, one 5k and today parkrun and a PB of 41:15 - so nowhere near 30 minutes, but maybe eventually.

[ancientrunner Graduate]

Congratulations - I would say just consolidate for a bit before worrying too much about speed, but then there is the C25K+ podcast- Speed.

Enjoy the cake.

[Tracey997 Graduate]

Well done! I finished week 8 this morning, so just have one week to go! I couldn't run at all before starting so am really please to have got this far. I'm also worried about losing momentum when the programmes finished - I think I might just keep repeating week 9 and see if I can go any further! Good luck x

[Millsie-J Graduate]

Well done, a great achievement 🏃🏼‍♀️🌟🎓🏅🍾

I would say consolidate your three times a week running, extending one run by a minute or two each week. That will get you to 5k over time.

When you can cover 5k routinely you could try some speed work perhaps? Trying to do too much all at one can lead to injury so slow and steady!

[Irishprincess Graduate]

Congratulations on becoming a graduate, it's a fabulous achievement and you should feel very proud.

I agree with the others, just keep getting out three times a week and don't try to do too much too soon. You can go out and run now for fun and just because you can 🤗

Don't forget to get your badge.

[Oldfloss Administrator Graduate]

Very well done and huge congratulation... Party time

Some consolidation of the thirty minute runs is very useful... and try some, like many of us have done, runs just for pure joy..with no constraints or speed or distance in mind.

Then.. vary your runs a bit, a 3K, and then a bit more... then when you are ready...the C25K + podcasts are great..

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

They are so good for helping speed and stamina for building up your distance and are a good gentle start yo the next part of your journey too!

Now, go get that badge...I can hear the champagne corks popping!

Graduate!!! :)x

[Lupinsmum Graduate]

Thankyou all so much for your good wishes and advice, gosh aren't we lucky that we can get out there.....and run!