I graduated three days ago.....

[Greyandold]

I completed W9R3 last Thursday. I fell a bit deflated that I only ran 3.93k's in 30 mins but I will give it another go until I do run 5k's in 30 mins. I started the C25K in late November. I've had a couple of bad colds, a skiing injury, bad winter weather and a holiday since then which is why I have taken so long to complete the C25K. I am 75 years old. I have lost 4 kilos and my BMI has dropped and my blood pressure is a bit lower and I feel great. The running has got easier over time but running over 25 mins is still a big stretch. On On!

[YoureDoingGreatPet]

Well done you 😎 I think there are some follow on podcasts that can help with pace and stamina, I’m sure someone who knows more about them will point you in the right direction.

[Flaraflarkin Graduate]

I think you've done amazingly to get to the end of the programme! Well done! You've done the hard part, the pace will come with time. Be proud of your achievements 🤗

[Razouski]

Don’t feel down. You ran for 30 minutes, non stop. That’s a major achievement. The distance can come with time. Just be proud and celebrate. 🥂👏🏽🎉💐

[Bridget007 Graduate]

Well done for graduating 🎉😃🎉😃 I run slowly too 🐌 but I’d rather do that than end up with an injury and have to start again!

[Hidden]

You are amazing.. don’t feel deflated, you’re running for 30 minutes and that is some achievement. You’re inspirational! Well done you 🥇

[Fishypieface Graduate]

Congratulations! Do not worry about time/distance, I am pretty sure I was covering the same distance when I graduated and I am 30 years younger than you!! You are doing a pretty amazing job! Almost a year on I still can't do 5k in 30 mins but who cares? Enjoying it for you is the main thing and you are already reaping the benefits health-wise

[AnnieW55]

Congratulations on graduating. Not many graduate by doing 5k in 30 mins or less (there was a survey last year). Most get to 5k by extending their time running. So please don't get hung up on it.

Your health markers have improved so that is worth celebrating👏

Loads of information below for what could be next.

healthunlocked.com/couchto5...

[JuJogger Graduate]

Hey I wish I could run nearly 4K without stopping. That is amazing. Well done be proud of yourself!

[Shazza1965 Graduate]

Give yourself a huge pat on the back for rising to the challenge and meeting it - sorry if it sounds ageist, but that is an amazing feat for someone of your years!

[Upagumtree Graduate]

Congratulations, we’ll done you.

[veniceinperil Graduate]

You're amazing and such an inspiration! I did run 1 of week 7 on Saturday, 3.14K in 25 mins and 19 years younger.

[Tasha99 Graduate]

Wow well done! Hardly anyone finishes being able to run 5k in 30 mins.

[AlMorr Ambassador Graduate]

Hi "Greyandold", you have inspired me to keep on running, I am almost 72 and am about to complete Week 3 round 3 today, well done on completing the program. Your name should be Greyandyoung.

[antonyheaton06]

You should be proud of yourself you have done all the hard work keep going and you will achieve your goals 🖒

[Dexy5 Graduate]

Well done you. What an amazing achievement. Respect.

[seaspaniel Graduate]

Well done. Remember its the 30 mins continuous running that is important and not the 5k.

This site will show you your age adjusted times. runnersworld.com/tools/age-....

[Kingtheo Graduate]

Fantastic Achievement well done you. 🏃‍♀️🏃‍♂️

[JenB65]

You are running for 30 minutes, that is an achievement. I can't do 5k in 30 minutes and I don't think I ever will. You are 75 years old and running and skiing so WOW, you are awesome!!!

[RunSarahRun]

Well done, that is amazing! Don't worry too much about distance, I kept tracking distance with my phone and only when I took part in my first 5k run I realised that the distance my phone tracked and the actual distance was off by 800metres or so. That was a nice surprise 😉

[Markboswell]

Well done for completing. I am on week 7 and have also observed that i am not on schedule to run 5k in 30 minutes. I guess to achieve that one needs to run at 10k/hr for the full 30 mins. A bit beyond me, I fear.

[CarolineKC Graduate]

Blooming Heck - you are doing amazingly well - I graduated three weeks ago at 59 - I have not yet quite managed to do 5k in 30 (31.11 last time) and lots of people of all ages don't get there either - but it really doesn't matter - you can run for 30 minutes and you feel great - how many people can say that?

[sigasiga Graduate]

Wow, well done! Running for 30 minutes non-stop is such an achievement - well, it was for me anyway - and is the main aim of C25K so you really shouldn't feel deflated. I don't think I'll ever run 5K in 30 minutes but does it matter? Just enjoy your running!

[oldwheezer69 Graduate]

You're doing brilliantly! It takes me 45 minutes to run 5k and I am 48. My post-graduation aim is to try to get to 5k in 30 minutes but I am really not bothered how long it takes, and I may not even manage it ever, but I am feeling great just running 3 times a week and it's made so much difference to my energy levels 😀

[oldwheezer69 Graduate]

Hey Greyandold I notice that you haven't yet claimed your graduation badge, the little silver one that goes next to your name now you've done week 9 run 3.... Scroll down to the bottom of this page and you'll see a post called 'June 2018 Graduation Badge'. Click on that, then post that you've done every run including W9R3, then in a couple of days you'll be here wearing your new shiny badge 😀😀😀😀😀