Graduated!

[TanyaGel]

So yesterday was my last run, completed in the dark with my two dogs and favourite music in my ears, some tunes were not necessarily good running songs but they were songs which made me smile 😀.

I had a little panic afterwards...what next?

Can anyone advise something to continue with as I think I do need the structure in my mostly chaotic life!

9 weeks ago I would never have guessed I would have completed it-still not run for 5k but running the 30 mins - the latter can be worked on.

I would like to say a HUGE thanks to all you guys who’ve kept me going over the weeks - it’s been a great help to have you by my side - thanks a million!

[UnfitNoMore Graduate]

Congratulations! Very well done and I hope you had a bit of a celebration after the run.

First it’s time to consolidate, keep on week 9 runs, all relaxed and steady. You should feel yourself getting stronger and the runs getting easier.

There’s then C25K+ podcasts that some love.

After that... I’d suggest following a plan of some sorts. Ju-ju- has her excellent tried and tested by C25K graduates magic 10k plan, and I believe she sent an invite out on here yesterday, maybe the day before, to her next 10 is the magic number plan. Following this will get you not only to 10k, but also to a faster 5k. Or, if you want to concentrate on 5k speed, follow a race plan... this will probably also get you to 10k, but with more emphasis on 5k speed. Or you could just want to run for fun and fitness, so write yourself a plan that fits your schedule... maybe a longer run at weekend, maybe a 5k/30 minute regular run and maybe a shorter faster run. If you do this, watch the 10% rule for adding endurance.

[TanyaGel Graduate in reply to UnfitNoMore]

Thanks, much appreciated - I enjoyed every minute of it , I would be lying if I said I enjoyed it at the time as some days were difficult, however after completing each run - huge smiles and feelings of achievement - how can you not enjoy that.

I will take your advice and go slowly but surely I think at the moment I want to keep it to an enjoyment thing rather than put extra stress on myself - down the line who knows - but for now working on the 5k getting to 10k 🤗

Thanks for pointing me in the right direction

[UnfitNoMore Graduate in reply to TanyaGel]

Of course, sometimes it’s work, and it’s not fun til it’s over! Sometimes my slow run is magical and I really enjoy being out there and appreciate the scenery, other times it sucks and I just need to get it done... after it’s always the same, and it’s as you describe... doesn’t get much better than that post run feeling and a cup of tea for me!

You have the base to run any distance when you fancy it/have the time. You’ve changed your life and maintaining that ability extends your life. No doubt at some point you’ll fancy a 10k, and it won’t take long to train up to it.

[AlMorr Ambassador Graduate]

Congratulations Tanya Gel. To get your graduation badge and the word GRADUATE next to your username leave a message on the October graduate post in the pinned posts on the right side of the healthunlocked C25K home page and tell the administrators that you have ran W9R3 😊 🎓😊

[TanyaGel Graduate in reply to AlMorr]

Awesome thanks AIMorr 🤗

[Dragonflies Graduate]

Congratulations on graduating Tanya 👏🤸‍♀️👏🤸‍♀️👏🤸‍♀️🏅

I have my eyes set on completing my graduation run tomorrow! After that I plan at least a couple of weeks of consolidation runs, i.e. 3x30min runs per week. For me, it’s about working on my breathing and a more consistent pace throughout my run. I am also hoping that this approach will bring me closer to 5k in 30mins, as I won’t be in the 10% who achieve this inside the program. After that I want to try parkrun and probably a 5k race plan as part of that. I hope you will find a way forward that fits you 😊

[TanyaGel Graduate in reply to Dragonflies]

Thank you dragonflies ,

I can’t lie it felt great .

I am sure you will do this no problem 😃

I like your plan for afterwards - I look forward to seeing graduate next to your name also x

[Dragonflies Graduate in reply to TanyaGel]

Thank you Tanya 🙏

[ButtercupKid Graduate]

Well done you - awesome job ! 🥇⭐️⭐️⭐️ Quite a few posts mention a programme called Bridge to 10k - you might want to search that out ? Happy running !

[TanyaGel Graduate in reply to ButtercupKid]

Thankyou buttercupkid I will take a look at it

[ButtercupKid Graduate in reply to TanyaGel]

Hope it goes well for you x