Couch to 5K
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Now what!!

Absolutely delighted I have managed to complete all three runs in the 9th week. I have enjoyed this journey much more than expected but must say feeling slightly afloat without the lovely Jo encouraging me as I pound the pavements. I have lost just under 2 stone feel great and have a wonderful sense of accomplishment.

What now though?

Does anyone have any ideas. What are all the new runners doing?

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Congratulations on graduating and fantastic weightloss.

The best thing to do now is to consolidate and get your legs used to running three times a week as you still need to build on the stamina. There are the c25k+ podcasts you can do to mix things up, there is also park run to take part in if there is one near you.

Some of us then look to achieve the 5k distance (I still can’t do that in 30 minutes) then the world is your oyster - you can build on speed or distance depending on what you want to do. Some are just content to run for 30 minutes three times a week.

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Congratulations - well done on the run and weight. Whatever you do - keep running.

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Congratulations well done you fantastic achievement happy graduation 👨‍🎓👏👏👍 this is such a great plan on so many levels. Hope you plan the next part of your journey as l think the structure is one of the great things about this journey but for now feel proud for both your achievements. I’m just heading out now for W5R3 😬excited much 😂

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Well done on both achievements, congratulations!

No need to do without Jo immediately, it's a good idea to consolidate your 30 min runs for a couple of weeks so you can take her with you if you like.

... and how about your local Parkrun, that's a great place to consolidate and you might surprise yourself at how far you run. You can run/walk if you need to, many do.

Good luck with whatever you do just make sure you keep running.

Happy running!

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Congratulations and well done.

1) continue repeating week 9 for a little while to consolidate your ability

2) Assuming you as yet haven't managed to actually hit 5k how about extending your running time out a little to get to 5k

3) how about joining in a few park runs (again getting you to 5k and further consolidating your ability

4) a mix of the above whilst you think about where you want to go with it (do you want to run a greater distance)

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Well done on completing the program!! I graduated during October and I’m still consolidating my runs. I run 2x5k, sometimes it’s a 4k and 5k, and 1x6k a week. I’m just loving the fact that I can run because I can and not because I have to!!

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I finished week 9 a few weeks ago. At the moment I’m sticking to my 30 min runs (I still listen to week 9!) and I do the Parkrun on a Saturday which is a bit longer.

In a few weeks I’m going to start a bridge to 10k app (not sure which one yet) but I think it’s important I get my 30 minute runs ‘bedded in’ for now.

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Wow Pauline, that is so awesome! What an accomplishment! - You must feel so great with that weight loss too - Hope you have given yourself a huge pat on the back !

Now we practice and master it !!

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What had been an even bigger accomplishment is changing gender overnight😜

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There is no stopping you is there ?? !! So now what I reflect the question back to you.... ?? !! 😊😌🤓

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Keep running. Try park runs, if you haven't already. Look up runs and challenges in your area: timeoutdoors.com/

Do a few 5k events, then maybe consider a 10k. You could do worse for training plans than trying my.asics.com/uk/en-gb

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Congratulations on graduating Paulinct😊🎉🎉🎉🎉🎉🎉🎉

Lots of great advice has been given. Run because you can. Enjoy it.

Happy running😊x

Oh and ask for your badge here👏👏👏

healthunlocked.com/couchto5...

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