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Couch to 5K
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Graduate!

Wahey! I’ve only gone and done it. W9R3 complete! I made a special playlist for my graduation run which meant that the last few minutes of my run were soundtracked by the Chariots of Fire theme and flip me, it got me all emotional! (Cheesy, I know.)

After my first attempt at C25K was thwarted at the end of week two by horrendous bursitis in both knees that required me to use crutches, I vowed I would restart the programme and complete it. And I have.

I’m going to spend the next few weeks working on doing 5K in thirty minutes. I’m so close! I’ve registered for Parkrun and I’m going to do my first one of those next month when I’ve got that 5K-in-30 sussed.

Top tips for any new runners reading this:

1) Go and have a gait analysis and get some good trainers that are right for your feet and the way you run.

2) Do quad and general leg-strengthening exercises every day – skwaaats, lunges, and anti-shin splints exercises in particular.

3) Stick to the programme and believe in it – it works.

4) Listen to your body and if it’s telling you to have an extra rest day or two, do so.

5) Don’t let injury put you off – I was stuck inside the house for three weeks, hobbling about and having to go up and down the stairs on my bum, but I got there in the end.

Huge thanks to everyone on here for being so supportive and helpful. There is so much advice and positivity on here and I love how everyone spurs each other along. Especially special thanks go to Oldfloss, Jan-now-runs and IannodaTruffe.

Happy running, everyone! X

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Congratulations Ims, absolutely amazing. 🏅🏅🏅

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Thanks so much, Martin!

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Great photo... a Graduate and a happy runner.! Massive congratulations..!

You have done brilliantly...now bask in the glory.. wear that badge with pride and after the party.. think were you may like to head to next. It starts!!!!!

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Thank you so much. You’ve been so very helpful and supportive, Oldfloss. X

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You are welcome.. I look forward to being there for the next part of your running journey :)

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Huge congrats ! And I love you ended with Chariots of Fire !! I must end that to my list now !!

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Thank you! And do it – it’s like you’re starring in your own running film or something. 😀

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👍😉🎬🎼

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Congratulations and well done. Loving the Chariots of Fire ending. Did you slow it up like the slow motion running sequence!?

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Thanks very much! And ha, no, in fact, I sped up a tad. 😀

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Fantastic - well done to you! Keep on running!! 🏃🏽‍♀️🏅👍

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I intend to. Thank you so much! 😊

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Great work! Well done to you, that's a huge achievement. Cyber high five from me and enjoy parkrun it's a fantastic experience. That sub 30 minute 5k is beckoning, that's another chariots of fire moment!!

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Thank you! *cyber high fives you back* 😀

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Congrats! And I love the idea of a celebrating graduation playlist!

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Thanks! And yes, I highly recommend a graduation playlist. Sort of marks the occasion. 😀

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Congratulations! 😃🍾🥂🏅🏆

I did the slide down the stairs thing with shin splint. It’s an horrendous time Innit 🙄

You came through it though 😃🏃‍♀️👍✔️

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It was mighty unfun. But yep, it’s done! (I’m still grinning.)

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I don’t wonder 😃

Stepping Stones podcasts are absolutely ace! Lead you nicely to Bridge to 10k 👍

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Cheers. Will check them out.

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Well done!!! 🎉🎉🎉🎉

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Thank you very much!

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Congratulations! You look so healthy in your photograph. I’ve just finished W2R3; your words of advice are especially welcome for a newbie and I’m inspired that you came back after the nasty sounding bursitis ( yelp!). Onward ho 🏃‍♀️!

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Thank you! And congratulations to you for completing week two. Ooof, the bursitis was mighty nasty but knee-strengthening exercises helped, and continue to help. Best of luck for the rest of the programme! 👍

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I’m on it with the knee strengthening and also stuff to do with my core (had a couple of injuries after flinging myself about with too much gusto in some HIIT classes. A nasty herniated disc a couple of years ago which caused excruciating sciatica.... squeak! So, I’m being very careful and listening to my body and OldFloss’s advice about slow and steady).

I mean it when I say I’m impressed you came back after such a tricky start - it would have been easy to be put off. Hope you celebrate it in some way. A happy day 😁

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Thank you. I’m quite tenacious and if I decide to to something I’ll do my best to do it.

Ouch, sounds like you’ve been through it too. Oldfloss is absolutely right with the slow and steady. Speed and the like can be worked on later.

And yes, I’m going to get myself a Garmin watch at the weekend as a ‘well done to me’ gift to myself. 😊

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Congratulations! It doesn’t matter what’s on your playlist - put Rocky’s Gonna Fly Now into my graduation playlist. Ultimate cheese 😁

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Thank you! And there’s nowt wrong with a bit of cheese. 😀

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Wheyhay indeed 😀 brilliant going xx

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Thank you so much!

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What a great photo you look fab...great story too well done.

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Thanks ever so much!

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Well done you , enjoy that graduate bling

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Thank you!

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Many congratulations, fellow runner.

This is where it really starts to be fun.

Don't try to hit that 30 minute 5k on every run. Far better to have a go at it say every fourth run. The advice is that you should only run fast for 20-25% of your running time, the rest should be at an easy pace. this helps your body to adapt better than running fast all the time.

Keep running, keep smiling.

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Excellent advice, thank you. It is now logged in the running department of my brain.

And thank you very much for your congratulations and helpful posts. 😀

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