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Couch to 5K
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Mission complete!!!

So glad to have completed W9R3 tonight. On a big new treadmill in a gym on a big boat I'm visiting. Had initial difficulties altering from imperial to metric at first but soon got underway with 0.5k warm up. I was so close that I continued for an extra 3 minutes to make it to 5k. My first 5k ever, in 33 minutes. I'm so delighted. Never thought I'd be able to do this let alone feel so empowered and slightly pleased with myself. I may still be old, I may be knackered, but I'm certainly less fat and more happy. Reckon I've lost about 20 lbs over the last 9 weeks.

So I plan to keep running 3 times a week, maybe do more of it outside, maybe chuck the beer for a month to see what happens, but am not so keen on returning back to that couch! Any hints and tips for new graduates please let me know.

Thank you for your support!

Others, believe in yourself and be inspired!

Kev

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Congratulations. That's a perfect 5k run. Well done u.

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Great stuff! I'm also old and have less hair than you (none) but it’s still a great feeling. Well done and keep going!

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Congratulations and well done! 👍👏🍾🥂🎉🥇

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Congratulations Kev, it really is a fantastic feeling isn't it, somehow it seems much easier to do more of the right things, more of the time, eating better, exercisibg more etc. As for the future, consolidate with 3 x 30min runs (or 5ks if you prefer) for a few weeks then maybe consider ju-ju- plan to get you to 10k, that's over on the Bridge to 10k forum, where the folk are equally supportive and helpful, whatever you do, enjoy your running

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Thanks! Sounds like a good idea!

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Well done that man!! Perseverance pays off!

Welcome to the podium! 🏃‍♂️

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Nice one Fatdad! Many congratulations! 👏🏻👏🏻👏🏻🎊🎉🥇

You will seriously need to change your username! You don’t look fat to me at all!

You’ve really conquered this running thing and been so positive through it all. Thoroughly deserved graduation! Enjoy your running!

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Thanks Simon. I've just seen your times on strava! You're a rocket! Think I'll work on getting 5k in 30 mins first. Any hints on building up speed? Take a taxi 😂?

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Haha! I am definitely no expert. However I can tell you I’ve been going to the gym as much as I’ve been running and do a lot of other cardio stuff and resistance machines which I think helps. Eg cross trainer, stair master and rowing machine. More recently I’ve added in lots of core stuff too. It’s hard to fit it all in actually. I sometimes don’t get time for the resistance machines.

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you don't look old at all- well done! I've just completed wk8, so thinking about "what next"- what will you be doing? More 5k or aiming for 10k next??

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Not sure. Think I'll consolidate with 3 5k runs a week and try to get them all down to 30 mins. I plan to do more running outside and I'm prepared for my pace will drop while I toughen up a bit so don't want to push too hard too soon and end up injured. Slow and steady I'm told! I've bought a pair of wireless headphones to celebrate so will do a post grad run tomorrow and see what I end up doing. Been working 50 + hours this week so it might be easier doing it on the treadmill tomorrow. We'll see!!

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That’s a tough work schedule. You are doing well to fit the runs in. Have you run much outside? When I first started running outside I used to start off too fast, actually, so watch out for that.

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I've run outside once in week 6 and found exactly that. It was too hot and everything hurt so I went back into the treadmill to work on my form. I'll be looking for an easy consolidation run tonight so might just go on the treadmill but think I'm go back out next week to start doing more outdoors

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Fantastic!!! Congratulations well done you Graduate!!! 👏🏽👏🏽👏🏽🎓🏆❤️

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Thank you!!!

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Fantastic! Well done you 👏👏👏

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Thanks!

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Well done!!! My daughter and I are graduating on Saturday!!!

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Nice one, can't wait to hear about your double graduation run!!!

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Top work..... well done 👏🏻👏🏻👏🏻

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Congratulations Fatdad71 . Enjoy the celebrations 🏃‍♂️👏👏👏🥂🏅🎉

You will get a post from IannodaTruffe which will help with post grad running. The most important thing is to consolidate with 3 x 30 mins for 3 weeks before increasing time and distance

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Thanks for that Dexy5. I'm planning to run tonight, either 30 mins or 5k. Whichever my body can handle. If I've learned anything from c25k it's that slow and steady really does win the race!

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Congratulations, great achievement. a great way to Graduate with the 5k.

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Thanks. We are going to do our 2nd park run as our last run of the app!

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Sounds like a great thing to do. I've not done a park run yet, but might think about one in future!

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Was fun last weekend! Lovely atmosphere

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Brilliant!! 👏👏👏congratulations 🏅🌟🌟🌟🌟🌟

Enjoy that acheivement and your new ability! 😁💪👍

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