Couch to 5K
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Checking back in - post "graduation"

Dearest running friends. Having always leant toward the "lurkers" side of this forum, I thought I'd just drop you all a quick line to say "Hi" 😀 and give you a quick insight into my own experiences since W9R3 and "graduation" After a lovely "free run" or two, I then did a couple of "actual" 5k's where I timed just the running (and not the 5 minute warmup/cool down walks) and, for me, that meant running for 41 minutes instead of 30. BUT, I can categorically affirm that the C25K experience set me up both mentally and physically to push through and do that extra 10 + minutes because we've all been (are being) trained to break through those type of barriers in our journey! All you lovely people still progressing through the gears (weeks) really should be confident, ... this programme is just awesome and will stand you in great stead to get you to and over that finishing line - and then to continue on afterwards. My personal aim is still the 30 minute 5k, and I know I will get there eventually ( "slowly but surely" eh OF?). Anyway, I suppose I just wanted to say I'm still here, I'm still rooting for you, I'm still reading your posts daily, I'm still running after graduation, and, finally, to affirm that once you get hooked you remain hooked!🏃🏃‍♀️ I think someone else, also more "mentory" than I, would say, "Keep running, Keep smiling", and "they" are absolutely spot on too! Have a lovely weekend all....x

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This is GREAT to hear, thanks for coming back and checking in on us. I need to hear stories such as these. You are inspirational - well done on your running success and long may you continue to love running. ❤️

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Thanks!👍 The great thing is that we all support and inspire each other here. Now I know I can actually run 5k (albeit not so speedily!) I am going to take everyone's advice and do Parkrun a week tomorrow😊

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What a lovely post. Like you, I'm a lurker too but I always have to have my daily fix of this forum. Well done on your 5k runs - I'm still consolidating my 30 min runs at the moment. I echo your sentiments for everyone on this programme - past and present. Here's to keeping on running! 🏃🏽‍♀️👍

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Than you 😊 Good luck with your journey, I'm also still bunging in a 30 minuter every now and then! Also, I have discovered that sometimes it's great to just run without having any time or distance in mind (I call those my "free" runs) 🏃👍

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I don't know what to say.............

It is great, isn't it?

Enjoy yourself.

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Thank you 😀 You are one of the main reasons I have treasured this forum. Oh - and PLEASE don't abandon us. I suspect many more folk than you realise would feel bereft without your help and encouragement! Thanks for being such a great mentor😀

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I agree this running lark is addictive 😁

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Hi again nirigas😊...

Its good to hear from you.Well done on the 5k sounds like you are doing great.

Happy running.x

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Thank you Jan-now-runs👍

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This is so good to hear...I’m due to graduate tomora(!😮) and I think when I’ve finished I think I’m going to repeat Week 9 over & over till I can run 5k in 30 mins...is that what you’d advise?

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Well, I don't think I ever imagined anyone would ask me for running advice! WOW! 😊 Firstly, and most importantly CONGTATULATIONS on your impending graduation. Well done you! In answer to your question, I think that whatever way you decide to take it forward from graduation is great as long as you want to do it and can still get enthusiastic about whatever route forward you embark upon. The way you suggest would mean running faster and faster for 30 minutes each time until you reach 5k. My decision was to put a line in the sand at 5k ( currently 41 minutes!) and then repeat, trying to shave some time off as I progress through the runs. But, for me, I also like to mix it up a bit and do some runs without ANY time or distance targets, just running and emptying my head ( which doesn't take much, lol)... I hope whichever way you choose is fun for you and you continue to enjoy the journey 😀

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